There is much controversy with the RX and Scaled version of the 15.3 workouts. The RX version is as many rounds as possible in 14 minutes of 7 ring muscle up, 50 wall balls and 100 double unders. The scaled version is as many rounds as possible in 14 minutes of 50 wall balls and 200 single unders. Either workout is a metabolic blaster, but many were upset with wanting to do RX workouts for the entire Open, but they have not officially completed a muscle up before.
Personally, I just started CrossFit in September of 2014. I have learned how to do a muscle up, but much of this is because I have a competitive gymnastic background from my younger years. From what I have heard around the gym, most people without a gymnastic background take about two years to complete their first muscle up and if you do not regularly practice them…it may go away.
I was inspired this week by two amazing women at CrossFit Max Effort, Elissa Morello and Nicole Austin.
Elissa Morello regulary practices the skill, but had never officially completed a muscle up on her own. She was determined to get her first one in 15.3. She not only got 1, but completed 7 muscle ups. This just goes to show that if you set your mind to a goal, you can do it. It is key to keep a positive mindset and keep working towards that goal no matter the obstacle.
Nicole Austin is a unique athlete. She competed on the CrossFit Max Effort team in 2014, but this Fall found out she was pregnant with her second child. With her baby basketball bump, Nicole managed to get an astonishing score of 317 reps of the RX version of 15.3. The top female score at CrossFit Max Effort.
She is an inspiration to see every week as she videos her one muscle up as her pregnancy progresses. Nicole made it to her 7th month with her first pregnancy of being able to complete a muscle up. She is a nurse and seasoned CrossFit athlete that knows her body and what it can handle and, of course, her doctor is aware of what she does.
I asked Nicole what made her decide to compete in the Open during her pregnancy. She replied that she does not see pregnancy as an illness or reason not to do CrossFit, “it is an opportunity to continue to be healthy for me and my baby. My doctor is aware of my fitness and supports what I do. I listen to my body and push hard when I can. The Open is for everyone! I think being pregnant just makes it that much sweeter.”
Thursday, March 19 at 5 PT, Open Workout 15.4 will be announced on the CrossFit Games webpage.