Alright guys, for those that are doing the Open, you are either really excited about this workout or really mad at yourself that you haven't been working double-unders…..my guess is that the latter is true for alot of us.
You all know how much I love this time of year, however, there are also parts I don't care for as much. One of them is when a workout comes out and it highlights weaknesses that you may have neglected over the previous year. This puts you in a frenzy and you try and cram skillwork that needs months into 24-48 hours. I can save you some time…if you don't have double-unders tonite, you are not going to have double-unders tomorrow. That doesn't mean we won't provide you with ample time tonite and tomorrow to work on them, I just want you to be realistic in your goals. If you were one of the Open participants last year that didn't have double-unders for this WOD and you STILL don't have them….that is on you. Double-unders is a skill that just takes practice and repetition to learn, without putting in the time, you will NEVER learn them. Anyone and everyone can learn double-unders.
On the contrary, muscle-ups are not so inclusive. There is a pre-requisite strength needed for this skill and without it, no matter how much time and attention you give them, you won't be able to tackle the muscle-up. The general rule that I use is that if you don't have 6 Unbroken Chest 2 Bar Pullups and 6 Ring Dips, you do not have the required strength to safely attempt muscle-ups. Sure, there are anomolies out there but for the most part, this has been a good standard to shoot for.
I wanted to make sure that you guys heard it from me before all my coaches hold you to this standard tomorrow. If you have not shown a coach that you can perform a safe, correct muscle-up prior to starting 13.3, you WILL NOT be allowed to attempt a muscle-up in the WOD tomorrow. Let me be clear, it doesn't matter to me if you PR Karen and go unbroken on your Double-Unders and have 3 minutes left in the WOD, you are not going to attempt a muscle-up if you have never gotten one before. This is strictly a safety issue. If you haven't successfully completed a muscle-up fresh, the risk is not worth the reward to attempt one after 150 wallballs and 90 double-unders. What you will see is a violent kip and then an attempt to vault yourself into a posiiton you have NEVER been into and aren't comfortable with, completely fatigued, which has a high probability of hurting your shoulder.
I am not trying to take anything away from you guys on 13.3, I just don't want someone to get caught up in the moment and attempt something fatigued they have never done fresh and hurt themselves. I can't wait to see everyone tackle the WOD tomorrow! Don't hesitate to shoot me an email if you have any questions about anything in the post!