Each Saturday HERO or Girls WOD is programmed by a member of the CFOIB Instructor Training Program (ITP).
Today’s WOD is brought to you by: Liz
“This benchmark Girl is one that is relatively short, demands high output, and is both physically and mentally hard. Wait a second that’s just like every other WOD!
While it’s perfectly understandable to stress or worry about a workout, don’t let it rule you to the point of being overly negative. It’s a workout! At one time or another we all get caught up in how intimidating a WOD can be. Remember, as long as you have a plan of attack, you can do anything!
Our goal for this WOD is to focus on things like: how you will attack it, what rep scheme or resting strategy you want to employ, or how efficiency of technique will help you move faster, safely. Switching your thought process is another aspect of training. CrossFit is somewhat unique in that it helps you train your body and your head. Each WOD pushes mental aspects that challenge toughness, perseverance and discipline. Don’t fear it. Embrace the burn!
Before you come on Saturday, think about your game plan, and how you are going to attack this WOD. After the WOD we will discuss everyone’s technique and see if your technique failed you or worked.” – Liz
“Running Karen”
For time:
75 Wall Balls (20# to 10′ target/14# to 9′ target)
400 m run
75 Wall (20# to 10′ target/14# to 9′ target)
Coach’s Notes: scale reps and weight if needed .