<p><meta charset="UTF-8" /></p><p>THE ALL SO TEMPTING BLUE BUTTON</p><p>Like a fresh batch of Mr Mikes cookies you can’t resist.We are all tempted by it. After that long grueling workout, sweating profusely, contemplating whether we should continue to lay down like road kill or get up to make our way to the whiteboard to enter our score. We decide to take the walk, trying not to look like a newborn baby giraffe after doing 100 thrusters, we take it one step at a time. We finally arrive, trying to decipher if there are two tv’s we are looking at we build the courage to raise our hand to the mouse. Boom! Muscle spasm! The right lat locks up and now you look like Ray Charles playing “Georgia” on the piano. The spasm subsides and you build the courage to reach for the mouse again. You did it! You finally reach the mouse…you click on the time slot and enter 32 in the minutes…26 for the seconds. You scroll to the notes and give your reason why you didn’t cut off at the recommend 9 minute mark. You cut the reps in half…but used the “Rx weight.”</p><p> </p><p>You hover the mouse over the blue button and “CLICK”!Automatically you are bumped to the top of the leaderboard. Instant gratitude! You won the workout of the day by cutting the reps in half and being 23:26 minutes over the time cap. You start looking up flight tickets for the 2023 CrossFit games in Madison.</p><p> </p><p>I get it, we all want to be up on top of the mountain. But in CrossFit or any sport for that matter there are STANDARDS, progressions, and a stimulus all provided to you by your coach. There’s a customized plan to squeeze every ounce out of you possible all within your level of skill. Then, like magic, you exceed those standards/progressions and you increase your level of skill. In other words, you become more fit. At that point, newer demands and tougher progressions are designed to push you to new limits. You are only hindering your fitness gains by attempting workouts beyond your level of skill. Play your own game, trust in your coach, and you will see your fitness goals accomplished much sooner.</p><p> </p><p>So before you click that blue button again, ask yourself if it’s earned. Did I meet the standards? Was I performing at the recommended stimulus? Did I perform the workout as prescribed (RX)?</p><p> </p><p>PS: Independence and liberty versions are not RX! Only the freedom version EXACTLY as it’s written is blue button worthy.</p>

<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 sets<br />1 min row (easy pace)<br />5 Alt. V-ups (each side)<br />5 Wallballs (focus on breathing and arm cycling)<br />5 Power Cleans (build across)<br />3 Burpee Pull-Ups<br /><br />2. Workout Prep<br />1 set<br />5/4 Calorie Row<br />3 Toes to Bar<br />5 Wall Balls<br />3 Power Cleans (80% of Workout Weight)<br />1 Muscle Up or Burpee Pull-Ups</p>

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

<p>Week 2: Handstand Hold<br /><br />Advanced:<br />5 Sets<br />1-minute Handstand Hold (wall)<br />1-minute Rest<br /><br />Intermediate:<br />5 Sets<br />:45-second Handstand Hold (wall/ feet on Box)<br />1:15-minute Rest<br /><br />Beginner:<br />5 Sets<br />:30-second Handstand Hold (feet on Box/Knees on Box)<br />1:30-minute Rest<br /><br />* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.</p>

<p>1:00 Barbell Quad Smash (each side)<br />1:00 Couch Stretch (each side)<br />1:00 Trap Smash (each side)</p>

<p><meta charset="UTF-8" /></p><p>We all see it. After that long grueling workout, sweating profusely, contemplating whether we should continue to lay down like road kill or get up to make our way to the whiteboard to enter our score. We decide to take the walk, trying not to look like a newborn baby giraffe after doing 100 thrusters, we take it one step at a time. We finally arrive, trying to decipher if there are two tv’s we are looking at we build the courage to raise our hand to the mouse. Boom! Muscle spasm! The right lat locks up and now you look like Ray Charles playing “Georgia” on the piano. The spasm subsides and you build the courage to reach for the mouse again. You did it! You finally reach the mouse…you click on the time slot and enter 32 in the minutes…26 for the seconds. You scroll to the notes and give your reason why you didn’t cut off at the recommend 9 minute mark. You cut the reps in half…but used the “Rx weight”</p><p>You then look over and make eye contact with it.</p><p> </p><p>“THE ALL SO TEMPTING BLUE BUTTON”</p><p>Like a fresh batch of Mr Mikes cookies you can’t resist, you take the bait and click. Automatically it bumps you to the top of the leaderboard. Instant gratitude! You won the workout of the day by cutting the reps in half and being 23:26 minutes over the time cap. You start looking up flight tickets for the 2023 CrossFit games in Madison.<br /> </p><p>I get it, we all want to be up on top of the mountain. But in CrossFit or any sport for that matter there are STANDARDS, progressions, and a stimulus all provided to you by your coach. There’s a customized plan to squeeze every ounce out of you possible all within your level of skill. Then, like magic, you exceed those standards/progressions and you increase your level of skill. In other words, you become more fit. At that point, newer demands and tougher progressions are designed to push you to new limits. You are only hindering your fitness gains by attempting workouts beyond your level of skill. Play your own game, trust in your coach, and you will see your fitness goals accomplished much sooner.</p><p> </p><p>So before you click that blue button again, ask yourself if it’s earned. Did I meet the standards? Was I performing at the recommended stimulus? Did I perform the workout as prescribed (RX)?</p><p> </p><p>PS: Independence and liberty versions are not RX! Only the freedom version EXACTLY as it’s written is blue button worthy.</p>