March 13, 2015 – Masters Program

Workout of the Day

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For the 2015 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning. You’ll be able to purchase each visualization individually for only $5.99 each at Invictus Guided Visualizations

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A.
Set aside 15-20 minutes to work on mobility drills. Check out Kelly Starrett’s suggestions

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for these three movements – when he originally prepared this for Open 12.4.

You should also check out Carl Paoli’s Movement Efficiency Suggestions for these three movements.

B.
Perform 10-12 minutes of Dynamic Range of Motion and Activation Drills of your choice, and then…

One or Two Rounds (depending on your muscle-up proficiency) at “Game Speed” of:
1 Muscle-Up
5 Wall Ball Shots
10 Double-Unders

There is no need to perform more reps than this in your warm-up. Save it for the main event.

C.
CrossFit Games Open Event 15.3
40-54 MEN & WOMEN
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

55+ MEN & WOMEN
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

D.
Spend 10-15 Minutes on the Assault Bike or Concept 2 at a slow to moderate pace.

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Beau Arnold-M/45/SW
Beau Arnold-M/45/SW
March 17, 2015 2:07 pm

Well had a very disappointing 15.3. Mu have always been hit and miss for me. I just recently got mu with a regular grip. So my goal was to get 2 rounds. I only got 1rd + 1mu. Finished my 1st round under 5 min, then they just left me, tried for 9 min to get. Very disappointed, physically, I was good, mentally I was lost. If I get a shot to go on, I promise this won’t happen again. Sorry for venting, but I owe everything to this programming, and this great forum. Good luck to all

Cory Hall (41, 6'3/210)
Cory Hall (41, 6'3/210)
March 17, 2015 6:02 am

344 on 1st attempt. Will repeat on Monday. Missed DU’s terrible and it cost to much time.

Leya Moore
Leya Moore
March 16, 2015 7:32 am

2nd attempt Sunday with a different strategy snagged me 317 – one more rep. It was worth a try. MU felt really good – mostly hit doubles.

Arron McCall
Arron McCall
March 16, 2015 2:27 am

326. 2nd attempt today. Need to manage wall balls better.

Sam Adams
Sam Adams
March 14, 2015 5:11 pm

331 wall ball destroyed me.

Sami Lamppu
Sami Lamppu
March 14, 2015 5:42 am

184 reps, extreamely satisfied!! I haven’t been able to do MU’s in 1,5 months because of my wrist injury. Despite that fact MU’s were rolling easily today. Big thanks for Masters program, seems to be very effective

Nichole DeHart
Nichole DeHart
March 14, 2015 8:50 am
Reply to  Sami Lamppu

Awesome work Sami, that is fantastic!!!

Trista Kerr
Trista Kerr
March 14, 2015 5:26 am

Got my first muscle up and then 6 more in 15.3! I went in thinking I would just attempt mu for 14 minutes. It took a while with 3 misses before I got my first and a few more misses mixed in. I didn’t have a wall ball or a jump rope out because I had zero expectation of myself. But with each MU I did, I got more excited and the transition finally “clicked”! I then had about 3 minutes to get through the wall balls and DU. I was so excited about the muscle ups I kept tripping… Read more »

Tracy Seman (SW-45)
Tracy Seman (SW-45)
March 14, 2015 5:38 am
Reply to  Trista Kerr

Congratulations!!! Great job.

Nichole DeHart
Nichole DeHart
March 14, 2015 8:51 am
Reply to  Trista Kerr

That is so awesome Trista!!! Fantastic work, that is the best feeling!! So proud of you!!!!

Christine Wells NW 45-49
Christine Wells NW 45-49
March 14, 2015 8:58 am
Reply to  Trista Kerr

Yeah Trista, super cool!

Aimee Sargent
Aimee Sargent
March 13, 2015 10:01 pm

15.3 will be remembered as the time I got my first muscle-up! I got a total of 2. All the other attempts were so close, but I gave each one my all, even if I had to hang in the dip for a while.

Elissa
Elissa
March 14, 2015 4:21 am
Reply to  Aimee Sargent

Congrats! 🙂

Tracy Seman (SW-45)
Tracy Seman (SW-45)
March 14, 2015 5:38 am
Reply to  Aimee Sargent

So happy for you! Congrats!

Nichole DeHart
Nichole DeHart
March 14, 2015 8:51 am
Reply to  Aimee Sargent

Congratulations!! That is amazing!!!!!!!!!!!! So proud of you Aimee!

Tracy Seman (SW-45)
Tracy Seman (SW-45)
March 13, 2015 9:13 pm

Last night when 15.3 was announced I cried, pouted, then pulled my shit together. Read everyone whine on social media about how horrible the Games and Dave Castro is. Today I woke up determined and worked hard on many different progressions. Left the gym at 1:30 not feeling to confident. Went home, had lunch and another round of iced espresso then back to the gym. Worked on attempts, coached a few hours and at the end of the night decided it was my turn. Goal? 14 minutes of attempts. 3-2-1-GO, Fail. 2nd attempt-I fought hard and got my first muscle… Read more »

leticiaficek (F, NW, 44)
leticiaficek (F, NW, 44)
March 13, 2015 9:36 pm

Awesome! Thanks for sharing!

Greg Major (57/5'7"/192)
Greg Major (57/5'7"/192)
March 14, 2015 4:11 am

Amazing Tracy! Way to go!

Nichole DeHart
Nichole DeHart
March 14, 2015 8:54 am

I am crying reading this post Tracy!! I am so proud of you!!! You did amazing and believed in yourself – I couldn’t ask for a better experience on that workout! Ahhhh you have muscle ups! 🙂

Christine Wells NW 45-49
Christine Wells NW 45-49
March 14, 2015 9:01 am

What a great story, shared with my family and still in awe. I hope someone got a video of that, crying while doing muscle ups, what a beautiful sight!

Trista Kerr
Trista Kerr
March 14, 2015 10:31 am

Awesome! I know how you feel!

mrdennyf
mrdennyf
March 14, 2015 12:48 pm

Amazing! Im so proud of you!. Thanks for the tears!!!! Emotion is evertthing!

Loretta Scott (45-49 So Cal)
Loretta Scott (45-49 So Cal)
March 14, 2015 4:08 pm

best story ever! congrats! 🙂

Christine Wells NW 45-49
Christine Wells NW 45-49
March 13, 2015 7:56 pm

15.3.. 347! Happy as a peach!

Tracy Seman (SW-45)
Tracy Seman (SW-45)
March 13, 2015 8:41 pm

IMPRESSIVE!!!!! Congratulations!

Kelly Doran (44,5'8",183)
Kelly Doran (44,5'8",183)
March 13, 2015 8:54 pm

Nice work!

Nichole DeHart
Nichole DeHart
March 14, 2015 8:54 am

That is SOLID Christine! Way to push those wall balls, you were moving!

Ralph Cardin
Ralph Cardin
March 13, 2015 6:48 pm

First day back to the Box. Mobility and worked on MU transitions. Shoulders didn’t feel great. Have not been able to do a MU to date!! I am guessing that I will attack the scaled version and continue to work on the strength to safely obtain MU’s. I have realized that I am not able to do strict C2B and that maybe what is limiting me from getting the MU. Thoughts coaches?

Nichole DeHart
Nichole DeHart
March 14, 2015 8:55 am
Reply to  Ralph Cardin

Definitely need to build up strength for a strict c2b before muscle ups – that is a lot of force on the shoulders and you want to make sure your shoulders are strong enough to handle that load.

Ralph Cardin
Ralph Cardin
March 14, 2015 1:58 pm
Reply to  Nichole DeHart

It appears that the strength deficit is just at the last 3-4 inches. A couple thoughts/questions. Should the grip be slightly wider than shoulders on the C2B? What accessory work would be appropriate to get the last few inches of the C2B? I was considering stepping back and using a band and focusing on just the last 6 inches of movement to work on scapular movement and lat engagement at the top. Thanks

Perry Siplon (49 5'9" 165)
Perry Siplon (49 5'9" 165)
March 13, 2015 6:33 pm

15.3 done, 319 reps. Stuck to my gameplan to breakup MUs (4/3, 2/singles, singles) and wb (15/15/10/10) and take short rests.

Nichole DeHart
Nichole DeHart
March 14, 2015 8:55 am

Great work Perry! Remember to trust yourself and your drive, try not to over game plan a workout

Leya Moore
Leya Moore
March 13, 2015 6:04 pm

F, 40
316 rx’d. Felt really good. It’s a fun WOD, for sure. Will go again Sunday with a bit more refined approach as I think I can get deeper into round 3.

Nichole DeHart
Nichole DeHart
March 14, 2015 8:55 am
Reply to  Leya Moore

Awesome work Leya!

Joe M47
Joe M47
March 13, 2015 5:40 pm

315 at 13:44. Very happy considering I practice MU’s only here and there when I make it to a visiting box. Thank you Invictus for making my core much stronger over the past six months!

Nichole DeHart
Nichole DeHart
March 14, 2015 8:55 am
Reply to  Joe M47

Solid work Joe!

Jay M. (Mid-Atlantic 40-44)
Jay M. (Mid-Atlantic 40-44)
March 13, 2015 3:06 pm

214 RX may redo Monday.

ronalde (45yo)
ronalde (45yo)
March 13, 2015 1:26 pm

15.3 316 reps
Planning to redo on Monday.
Couldn’t do muscle ups last year so I am happy but still need a better score. .

Nichole DeHart
Nichole DeHart
March 13, 2015 5:12 pm
Reply to  ronalde (45yo)

Awesome work with the muscle ups!!

Renata Molliet
Renata Molliet
March 13, 2015 12:50 pm

270 reps – RX
Big smile !!

Anthony Stokes
Anthony Stokes
March 13, 2015 12:31 pm

336 reps, Should have broke wallballs up different. Will do it again on Monday.

Olli-Petteri Hallikainen
Olli-Petteri Hallikainen
March 13, 2015 11:34 pm
Reply to  Anthony Stokes

After words, what kind of split strategy would work best for multiple rounds for wall balls, they burn the gas out?

Anthony Stokes
Anthony Stokes
March 14, 2015 4:20 am

I’m going to try 15-15-10-10 Olli and go from there.

leticiaficek (F, NW, 44)
leticiaficek (F, NW, 44)
March 13, 2015 12:04 pm

300 reps; 14 DUs shy of two full rounds. My MUs Felt great and I think I might be able to do it again with less rest between each muscle up??

Kelly Doran (44,5'8",183)
Kelly Doran (44,5'8",183)
March 13, 2015 10:38 am

Not many movements left for 15.4 and 15.5!

Good luck this weekend on 15.3!

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