CrossFit Open workout 15.3 starts with muscle ups, which is pissing off a ton of people. You can be mad or frustrated that you have to go scaled because of the MU’s, but hopefully in the end your talk yourself down and realize….#1 The CrossFit Open does not define you or who you are as an athlete, #2 The reason people are scared or do not sign up for these things is the potential to be exposed. For some it is motivating for others it is deflating. Hopefully you can turn it into something positive. #3 If it pisses you off enough you have 365 days to get a muscle up for next year.
Ross Moody had a great post on FB that I want to highlight below, I could not have said it better myself.
I’m not a huge fan of TDC (The Dave Castro) either, but I’m trying to take a different mental approach. While I have done a few MUs before, I’m not sure I can do 7 to get out of that portion. However, we have to keep in mind, despite TDC’s sick mind, the spirit of the Open. For us 80-percenters, it’s not about that final result (qualifying for Regionals, making it to the The CrossFit Games, or getting on the podium). The journey is what it’s all about. We know we’re stronger than we were a year ago (Mike Carll is in freaking 4th place in the state for 45-49 Men! Boom!). We know we have grown physically and mentally. I know some folks complained about the DUs last year. But guess what, the DUs are here again and we’re ready for them. Because we identified a weakness and attacked it. Same story this year. Use this as an opportunity to bust your butt and give it everything you have. I bet a few will be pleasantly surprised at what happens. We’ve seen it already this year. Folks getting their first C2B pull-up in the Open. And there ain’t no shame in your game if you post a “0” score. Stay positive and use this as a launching-pad to dedicate yourself to sticking it to TDC next year. See y’all Saturday AM. #community
<steps off soap box>
Onto some sound advice for people who are looking to get their first MU! Above is a picture of Julie and Lauren performing the 15.3 workout during the live announcement. Look at Julie in the black, toes are leading the hips, feet are together, body is in a hollow position, grip is very close to false. Really a beautiful position. Now check out Lauren in the white, legs open, feet not together, toes down, and no hollow position. Julie beat Lauren by 81 reps in this workout. Julie has more of a gymnastics background and Lauren is more of a power athlete. But, both of these ladies are some of the BEST in CrossFit. They both have access to excellent coaches. One chooses to use raw power and muscle through, the other chooses to refine her technique. Remember this movement requires skill and positioning, not yanking on the rings closing your eyes and hoping you end up in a dip. There will be plenty of coaching going on if you are working for your first MU, do your best to soak it all up!
There have also been a ton of questions as to should I scale? or go RX? Here is my opinion, take it or leave it. I agree the scaled option is lame, but it will still be a good workout and you can compare your score with everyone else who “almost’ has their MU. If you think you are close then have a coach work with you and watch you. We will be able to tell if you are going to get one in the next 14 minutes. If you get one, you will get two so do not worry about starting the clock and trying to get one.
If you go scaled your RX scores will no longer count for the team. There is no such thing as a score of 0 for RX, that will drop you off the leader board completely. But since the team and no individual is going to regionals it does not really matter if you scale or RX. It is all about coming together and pushing each other no matter what the workout is.
In the end I want you to come in and have a good workout! Scaling options are below and the WOD will be slightly different. If you want to do 15.3 with the class before 11 am that is totally fine, just sub MU’s for burpees.
Skill WOD
10 Ring Rows
5 Ring Dips
15 Hollow Rocks
5 Rounds
-Not for Time-
WOD
15 Burpees
50 Wall Balls
100 Double Unders
14 min AMRAP
Fitness- 14/10 200 singles
RX and RX+ 20/14