Gym Opens at 9:45. First heat at 10:15.
Strategy below!!!
Come get more fit and have a blast doing it!
We Are Having a Muscle Up Emergency Workshop Tomorrow after the Open WOD. All are welcome but it is recommended that you are close to doing a muscle up for this WOD as the drills we do for the workshop will be for such. Remember, while we all want to do muscle ups and be better at them they are one of if not THE most elite skill in CrossFit. That is not to say you have to be elite to do it but it means you need to be able to do 15-20+ Pull-Ups UB, 8-12+ CTB UB, and 5-10+ Ring Dips UB (this is generally speaking strength wise). We all want these but they take time to develop the strength as well as the skill to do them! Keep at it!!
Here is some general strategy for 15.3.
General
– Gear up for benefit : you know I am old school when it comes to using “crap” but I also believe in using what helps when it counts. This counts. Knee sleeves, wraps, lifting shoes if you have light ones like the Reeboks for the WB (you won’t change shoes) but otherwise really flat/minimal shoes. Use stuff that helps
– Know your ability : This is a very different workout for different people. Elite level athletes need to do as little resting as possible, but also it does no good to do things unbroken or in huge sets and then just stand around. Break things up intentionally and rest little.
– Women: Use the advantage of 9′ target. Both easier and faster. The fewer breaks the more competitive. However like above don’t do huge sets and stand around. See more below.
– Every Rep Counts The Same: Don’t waste time on double unders. Bang them out and earn the reps where they are easy.
MUSCLE UPS
– Whatever your max is divide that by about 2. That is what you should maintain. So if you can do 10 UB then never do more than 5 and shoot for 2 sets each round.
– Kip out of dip as you land. No 2 parters. No strict.
– Also make the kip tight. Stay hollow, stay tight, LEGS/FEET TOGETHER!!
– No failures!!!! Do not go for that gut it out rep unless you know you got it. If you fail rest 2-3x longer than you have been to make sure you recover.
WALL BALLS
– 10′ means 10′, 9′ means 9′ : don’t throw it 11′ if you don’t have to.
– Pick a work : rest ratio and stick to it : break up more than you think. We once tested doing 50 reps UB versus someone doing sets of 10-15 with 5s rest and the 50 UB was 8 reps faster. Think of how this affects the next thing? This is very person specific. If you are superior at WB then do as much UB as you can but you need to be able to keep moving. If WB are a weakness then sets of 10 with 5s between is a MUST.
– Use the “competitive timing method” of your descent to make them faster and use the bounce out of the bottom.
DOUBLE UNDERS
– Relax and breath
– Similar to kip of MUs, stay hollow and graceful
– Break into work sets that are doable mentally and physically.
– If you were ready to go you are ready to go. If you trip at 1 you don’t need to stop of another 10 seconds. Shake off the frustration of tripping at 1-2 and just get back to it.
SCALED
– Break up your WB in 10s, maybe 15s. Just keep moving. Singles are a breath catcher. Use it. Just move, pick up the reps where you can earn em!
WARMUP (all levels, just change scale for your level): For this workout you should warmup with a solid sprint on the rower or air dyne about 20-30 minutes before you go. Can also be like 30 burpees AFAP, Run 800m. Etc.
Then do the following within 5 minutes of your cardio:
15 GHD Situps
15 Box Jumps 24/20
20 GHD Situps
15 Box Jumps 24/20
25 Wall Ball @ heavier than WOD
Then rest / let heart settle for 10 minutes then get ready to roll. This means get rings set, get rope set, tape and whatnot, then you are starting 5 minutes later. Your warmup should be no longer than 10 total minutes. This does not include mobility, Crossover Symmetry (a must for this), etc. 10 minutes is just heart rate/CNS Prep. This warmup should be started about 20-30 minutes before you GO.
SATURDAY: No early crew. Gym opens at 9:45
10am and 1pm Class
WOD: “15.3”
14m AMRAP
7 Muscle Ups
50 Wall Ball 20/14, 9′ target for women
100 Double Unders
If you cannot do MUs we will talk about what to do scaling wise tomorrow!!
