Angelo during 15.3….his first ring muscle-up, ever!



Angelo and Mike W. got their first ring muscle-ups, ever, when they stepped up to do 15.3 RX’d (RX’d means “as prescribed”).  This is no small task.  Performing a muscle-up is one of the most difficult movements crossfitters execute.  Getting a muscle-up under the pressure of competition is “rising to the occasion” personified!

We really enjoyed the sound of the gym when Mike W. got his muscle-up.  There was cautious encouragement and cheers that began to crescendo as Mike’s body gained height and momentum and ended in an eruption of loud clapping and celebration as he locked out his arms at the top of the movement.  It was good for the soul for every person in the gym at the moment.

It was awe-inspiring to watch the competitors in the Scaled division.  Most, if not all of them, are seriously concerned about competing and wondering whether or not they bit off more than they can chew, but every one of them has performed better than they thought they would.  Many have not only done well, but have refined their technique and strategy while competing.  Every one of you will walk away from the 2015 Open with improved skills and enhanced mind set, even if you don’t realize it at this moment.

Sounds so obvious but it remains elusive….the competitors with the best scores are the ones who can keep moving.  Yes, they get tired.  Yes, they feel the same discomfort anyone would feel.  The difference: the top performers can feel fatigue and discomfort and “place it on the side” until they are done with the workout.  They don’t give the fatigue and discomfort any power.  It’s rarely the body that gives out first.  The mind controls the body.  The top performers use their mind to keep their body switched on.

Strength and efficient movement go along way in CrossFit workouts.  Melissa has been training for a powerlifting competition next month.  She hasn’t done metcon (metabolic conditioning) focused workouts, except the Open workouts, for a at least a month now.  The benefit of having some of the best form in the gym and training for strength has served her well as she continues to be one of the top performers in the gym and in the region.  The take home lesson is when training for any movement go for the highest standard.  Be as efficient as humanly possible.  Don’t settle for something less than outstanding.  Aim for virtuosity…performing the common uncommonly well.  When you’re training the strength portion of your workout give it everything you have.  Lift knowing that you are strong and getting stronger.  This will serve you well in every aspect of life.  Remember: You can never be “too” strong.


Workout of the Day
7 minute EMOM:
Power Snatch & Hang Power Snatch

10 minute AMRAP:
5 toes to bar
10 KB or DB Snatches 24/16kg (or 50/30 lbs.), 5 each arm
20 lunge steps

Post your scores to the Whiteboard.

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