Jason sent me this—it’s his nightly ritual. You want to go to the Games? Be careful what you wish for.
Jacob Heighes – CDR Redlands – 21 Unbroken MU. Side note: He also snatches 265#. Coincidence?
20 minutes to establish a 1RM 3 position Snatch (low to high). DEMO VIDEO
30 Muscle-Ups for time.
In all seriousness, an ice maker might be a good purchase.
I may get one mysellf, and a miniature (gently used) hydrotherapy tub.
dang it looked like he wasn’t even pulling with his arms
I love Ice baths — but that is very inefficient, as you are always preaching efficiency, I felt obliged to offer a better solution. I went to the local shopping mart and bought a bunch of metal punch bowls. I fill 2-3 with water at night, they freeze and I dump them in at night. Total cost ~$12 (probably less than all of those bags of ice) and they last forever. Plus large chunks dissolve much slower and keep it cooler. 2-3 punch bowl ice chunks is all you need — haven’t done as much ice bathing this year unfortunately, I love them, never understood why that was viewed as a negative, or ‘crazy’?
Probably has something to do with willfully submerging yourself into freezing ass cold water. Crazy fuck.
That is a brilliant plan Jeff. I am going to snag this for sure.
love ice baths, i’m too big for our bath-tub though. need to purchase an industrial sized tub so i can fully submerge.
Yeah that was pretty damn slow
Very impressive, my last round looked something like that but I used 155#
Most impressive – Now release your anger!
Recognize how he broke his set of 12 DLs at 11 and the set of 9 Hangs at 8 into the Jerks…. Smart work here.
Haha… I appreciate the advice, and I’ll probably use it when I have more time… after the games/bar (crap, that doesn’t help). I didn’t really predict it would become my nightly ritual… just accidentally became my survival mechanism after we started Rudy’s patented “Surprise, you’re gonna die today!” games prep training cycle.
One other tip: don’t use ice at all, just cold water from the tap. You only have to lower your body temp a few degrees (if that) to get the lactic acid flush / oxygenation effect that you are looking for. Immersion in water that is 15-20 degrees C (59-68 F) for 10-20 minutes is more than enough to do that, and much less painful.
Really? Do you have a reference to back that up? I know the data on actual ice baths is controversial in the scientific literature ,that’s why I ask. Thanks.
Here is a basic overview, which also notes the controversy you mention:
And here is a link to the abstract of the article that used water @ 15 degrees C. Unfortunately, as is typical of these types of journals, it is pay access only:
Additionally, just based on the fact that hypothermia sets in at a BT of 35 degrees, it seems pretty reasonable to assume that submersion in water that is 0-4 degrees is unnecessary.
I’ve heard about the jack ruse and thermogenex stuff and have always done cold showers after workouts; do you think cold shower is about as good as cold bath? Probably not; the immersion probably plays a factor in the thermogenic effects… time for some self-experimentation. Probably going to bring the kiddie pool to the gym today with ice… for fun! 30 muscle-ups, I don’t think I’ve ever done 30 muscle-ups.
I read an article on talktomejohnnie where welbourn recommended contrast showers. I usually do 30 count HOT and 60 count of as cold as possible for 3-4 rounds. I doubt it’s as hardcore or effective as an ice bath but it seems to help a lot.
I think cold or contrast showers are better than nothing.
1) Lactic Acid does not make you sore. Your body has all the lactic acid flushed very quickly after exercise.
2) The reason why you get sore is the small micro tears at the Sarcomere level of the muscle.
3) Studies have shown that ice baths may not be effective in recovery. Will it hurt to do it, no. But, will it absolutely lead to a quicker recovery, no.
4) Many times Ice does absolutely nothing for recovery, you would have to have it extremely cold and would get burnt by the ice before it would even penetrate the muscle down to the sarcomere level.
Great accidental discussion on the merits of the ice bath. Good to see that you all are keeping up with your “scientific” studies. Just remember, with a control group you can prove almost anything.
Here’s my N=1 study: sometimes when I feel really fried from training, I jump into an ice bath for a few minutes, get out, towel off and feel much better.
Do I have any proof it helps my recovery? Nope. But ice is cheap, it’s doesn’t take very long and I feel less shit afterwards.
Like the lucky rabbit’s foot, if you think something helps, then it helps.
“Water, fire, air and dirt
F’ing Magnets, how do they work?
I don’t want to talk to a scientist
Y’all motherf’ers lying and getting me pissed”
Getting strong and edumacated all at the same time!
I love how the guy who acts like he knows what he is talking about says something about hypothermia setting in at 35 degrees and the water being 0-4 degrees can’t really be good for you. HEY DUMB FUCK, IF THE WATER WAS 0-4 DEGREES IT WOULD BE A SOLID BLOCK OF FUCKING ICE!!!!! The water in an ice bath is probably around 40 degrees BEFORE you get in it, so no you don’t have to worry about hypothermia. SMMFH.
Unless I am the dumb fuck for assuming he should be using Fahrenheit instead of Celsius
LGA: Drop a little salt in the water and you can lower the freezing temp.
LGA, I’m not going to get into a cock-measuring battle over what I do and don’t know, but I was talking about Celsius. Fahrenheit is retarded…
And the fact that I referenced Celsius in each of my posts prior to the one in question probably should have given that away…
I realize by my own ignorance that I have lost all credibility, I guess what little I might have had. I had just posted and was reading the posts from bottom to top and your last post does not reference Celsius, as I should have continued to read before I posted my asshat of a comment.
Yes I know by adding salt you can’t get the water really close to it’s freezing temp
Can not can’t
All good, man. Shit happens.
30 muscle ups took me soooo long today… 17minutes lol. Im gonna say its the 10lbs I recently added that did that. Shoulders wherent 100% either.
I’m gonna try the cold tap water this in 5min to see if it feels the same.
“14:00-and-change” on the muscle-ups. As always, I come out of the gate strong on these, doing them in 5’s but i drop down to singles from 15th rep on.
quick question for coach Rudy (or others): the demo vid descriptions suggests that the order – top to bottom versus bottom to top – can be altered depending on athlete skill/proficiency with the lifts. I’m assuming that applies here as well?
I’ve really been struggling getting under the bar; trying to rehabilitate my default power snatch to the real deal – any suggestions on where I should start? Thanks!
I would start from the bottom and work your way up because thats the way he posted it. I understand what you are saying though about struggling with it when you get to your last few reps, however I think that is the point with this one. This complex is a good one and is very challenging. My tip on that 2nd and 3rd rep would be to have a very aggressive shrug and make sure you come to full extension. The tall snatch is a movement made to work on an aggresssive 3rd pull. If you can’t go heavier that’s ok, you will be able to if you follow what he post. Give it time and patience.
Thanks. Greatly appreciated.
Low to fucking high. Jesus.
So I understand the low hang position and the high hang, but what is the third position?
So like a touch and go?
@Roberta Smith: You’re joking, right?
What’s everyone’s ice bath strategy? I’m currently doing 2 minutes in (I have to go 1 minute legs/1 minute torso in my bath), dry off then 2 minutes warmth, and repeat 3 times.
Please be a troll. Please.
195, Failed on my 3rd rep with 205.
30 MUs 8:20 This is a PR bc this is the first time I have done this workout hah. Slow and needs to get better. Thanks for the programming!
145, 155, 175f, 175f, 175f, 165f
*Probably half asleep still
30 mups – 4:27
*A PR but very sluggish
Summary: Fuck working out at 6am.
100′ Reverse sled pulls – worked up to 365#
EMOTM for 15mins
5 – burpees
6 – SDHP (135#)
Worked up to 120 (f @ 125 on tall snatch) – still favoring left knee, so all power snatches but able to get under with partial squat which is an improvement.
Conditioning — No rings, no muscle ups. Did Grace instead — figured 30 reps of something was better than nothing.
Although still at a snails pace, this is a massive PR since starting the program in January, and on a bum knee.
Need to sort out my muscle up situation, or lack thereof.
Got my muscle ups done in 10:30
145 3 pos snatch
155 from the ground and from ATK(fail at PP)
At what point does the hook grip stop crushing my thumbs into meat paste?
When you start taping around your thumbs…
After the bar slips and you take 2nd place.
95, 115, 125, 130, 135, 140, 145 – fail on 3rd pull. 145 again – tweaked my wrist on first one.
30 MU – 9:45. Can def be better, wrist was limiting factor.
135, all power snatches.
30 MU- 7:27- I sucked sumthin awful today
Oh I have idea: let’s take the completely idiotic comments back to the crossfit main site where they belong.
If you’re unsure of what exactly what I’m referring to, then this applies to you.
Please start deleting dem shitz.
I’d like to discuss the merits of fapping pre or post workout. Also should I stroke from the head down or from the base up.
I learned a new word today! Boy, this site is educational.
5×1 3 POS Snatch @ 115# (Felt heavy as fuck! DEF GOT SAND IN THE ol’ VAGINA!)
30 MU – 14:29 rx. Again. Today’s theme was how big of a pussy could I be in one day at the gym…answer: Ginormousaur (it’s a large dinosaur you fucking bitch!).
M:5 F:7 S:3
worked up to 120# attempted 125# and (F) the 3rd position, just couldn’t quite lock it out.
30 MU – 4:49
I gotta get my rings hung higher, I have to start every MU at an L-Sit position for full arm ext. so I did all reps as singles. Dropping into an L-Sit and goin back up is tough as shit, so I would do one then get right back on for another 4 more then shake my arms out and do 5 singles again. <— Major shit value!!
GO JACOB!!!!! 🙂
110. Had multiple failed attempts at 115 at the 1st position.
Didn’t do anything for time, but I got 5 today. I know that’s nothing for most folks, but that’s big progress for me.
MFS – 3/2/2
Rudy, would it make a difference if I start with my conditioning prior to my technical and strenght workouts?
I’ve heard that some female athletes perform better at strength after doing their conditioning.
Like everything, experiment, note how it effects your performance, then make a decision.
And also while menstruating. I recommend working out only once per month.
I love you EA. One of the best comments ever.
I would focus on your lifts first. You need to do these while fresh and not post conditioning. I would recommend to follow it exactly as he post it. He post it how he does for a reason. If you want to switch it up you can expeirment like Zach said, but I would follow it as is.
FOLLOW THE PROGRAM AS WRITTEN.
Is it seriously that hard?
Yes especially when you include a video that really throws me off.
10# PR on the 3 pos. snatch
I got 150#, had 40 seconds left and tried 155# I got the first 2 positions and failed on the high hang.
bbg worked up to 205, wow, this felt like a wod in itself haha, the mid thigh hang snatch took everything i had but i nailed it
conditioning 9:09 rx @ bodyweight of 241# this is 6 minutes faster than i’ve ever done 30 mu for time when i weighed 231#, did sets of 3 until i had 12 reps left then went for doubles. felt really explosive, most reps were a few inches from lockout just from the initial hip drive and pull. really happy to have progressed so much with my mu’s
worked up to 140. felt pretty good.
…please ignore my odd choices of music as they switch between electro and metal and such. idc what you think of either genre, just hit mute. critiques welcome, i need it.
no-go on the MU’s. tore open my left palm all nice and bloody 2 days ago, ripped it back open today during snatches, decided to leave it to heal.
went with this triplet instead…
Weighted Pull up: 45 – 45 – 45 – 70
I suppose I should introduce myself since everybody else seems to do that. I’ve been following Outlaw for almost a month now, and loving it. I’m a personal trainer at a regular “health club” but crossfit is everything to me. Got into CF about 6 months ago, competed in most of the open and I’m looking to compete in the garage games in the northeast this fall. My ultimate goal is to one day make it to regionals. That would really be awesome and I think I have the ability to make it happen in the next couple years if I keep up my training. We’ll see. Nice to meet all of you, happy to be part of the Outlaw family.
You need to do these without taking it back down to the ground each time. The exercise demo shows the correct way.
You are correct, I just suck at holding my hook grip as I am a big baby still haha. I could also lighten the weight of course.
First day back from Costa Rica vacation. My body forgot everything about everything in the 12 days I didn’t work out.
Failed miserably at 115 on the snatches (shouldn’t have)
Did 15 MU in about 10 minutes before I decided it wasn’t happening today.
Hoping Friday/Saturday will prove better in the gym
3 position Snatch – 175
20 muscle ups in 10:24
30 Mups: 3:43…29 sec PR!!
Most of the time icebath helps me. Sometimes nothing benifits except rest.
140 Felt really good only grid 145 once and missed the last one. mainly cuz I brain farted. I’m good with it
8:43 PR! by almost 2 min
Conditioning – 14:37
MFS – 7/7/7/
3 position snatch – worked up to 140#
-Sub 3 next time
3 position snatch: worked up to 64kg (up from 50kg last week)
30 MUs for time: 15:something.
Stupid brain telling me to do a set of 5 out of the gate and then leaving me high and fucking dry doing bastard singles pretty early on. Has anyone else burned a hole in their forearm on the ring strap over the past week or is it just me bleeding from the arm whilte doing this?
MFS = 253
Yep, I have a nice big scab on both forearms.
BBG: 105 WTF?! felt lame
no MU went to the climbing gym instead
hauling that ice to the tub is a WOD in itself.
Worked up to 165#
First time trying this
Have made progress on the snatch in the last 10 weeks of Outlaw, but it is still painfully low compared to all other lifts. Just gotta keep working
Was on a great pace for the first 20 and then starting failing on some reps during the last 10. Definitely shooting for sub 6 next time.
Conditioning (30 Muscle Ups)
6:50, slower than my PR (5:50ish).
Added a 5K row (19:15,3).
BBG- 154, 165, 176, 198, 209(f)
Conditioning- 6:25, broke 5,5,5,4 then really hit a wall
Too embarassing to post. I’m still focusing on trying to drop under the bar. I don’t know what’s wrong with my brain, but I can’t do it properly. It will happen. I’ll get some real coaching within the next few months and will hopefully have a focus on my snatch form.
Just got my first MU back at Christmas, so I’m still a newbie in the MU department, but I was able to do 15 in 12:13 – then I failed rep after rep after rep for 18 more minutes and felt my shoulder start tweaking, so I called it a day.
Just post nobody cares if you’re doin’ it with the 15lb bar as long as you’re doin’ it.
Like I said above, was focusing on stupidly shitty form.
BB Gymanstics 185 on the 3 position snatch. Missed the high position on 195
Conditioning – 9:42 (It was fucking debacle….started off with 12 in the first minute and ten seconds then everything went south in a hurry. Pr is 6:13. Pissed about this and will have to do it again next week sometime because I really though I would be sub six.)
3 position snatch
Difficult day for the ego. My snatch form sucks and I missed at least 8 MUs
3 pos snatch build to 135
20 barbell hops
5 deads 275lbs
Only did 15 muscle ups in 3:30
( shoulders an arms weren’t up for it today)
Snatches even felt like shit this am!
3 position snatch: 135#. fail at 145 on the 3rd position.
135lbs-Fuck my grip on these
“DT” instead of MU’s
18:15 – (see comments from BB Gymnastics)
175- failed 185×3 on last rep of movement
Cond- 3:28. PR by 1:17
23:41 (1st 10 PU grip, last 20 false grip)
BB – 170#
Conditioning – 3:44
I am a born again snatch virgin. I am also a NOOB to outlaw. I have been crossfitting for about 3 years and have ran from the snatch for all 3 years. No longer.I train at Real Fitness Naples, formerly from Crossfit Pittsburgh.
Another workout I have avoided because like the snatch I refused to get good at muscle ups. My form is super sloppy and terribly inefficient but nonetheless I got through them. Glad Talayna encouraged me to start following the Outlaw Way.
Worked up to 193, missed on the high hang at 203 twice
Conditioning – 5:20 AAAAAHHHHH wanted sub 5, still need to get better at pacing it. Did 5-4-3-3, then all singles. Did about 10 singles w/ one about every 10 sec then the last took about 1:20.
I’m just glad you didn’t pull the roof down. It seriously concerns the climbers when you string MU’s…
Nailed two perfect reps at 215, bringing it down the bar caught my belt and smoked me in the knee…..attempted the high hang but missed it. Confident I would have made it if I didn’t bring the bar down like a noob.
I’ll call it a PR. Went 3:20 almost 2 years ago, but zero full extension of the arms. Was also 15# lighter then, so I’ll take it.
Went with false grip, all singles. One fail @28.
BB – 145#
Conditioning – 6:10 , went too fast, first 18 in 2:20 then struggled
42 yr old , crossfiting 18 months, following outlaw for Two months, the program kicks ass!
Thank you Rudy.
BBG: worked up to 175# then stopped due to some shoulder instability
Did 30 MUs on Saturday so I decided to do the wod at the local box. OHS and Burpees….would have rather kicked myself in the nuts for time.
BBG) 135 / Missed 145 on tall hang
Cond) Did OutlawCrossFit conditioning with rest of the gym. 6:06 All MUs unbroken. Too much rest.
Did gym’s WOD
3×5 press then a bunch of pushups and runs THEN
3 position snatch, moderate weight, THEN
EMOM x 5 min, 6 muscle ups
I know, huge numbers eh.
30 MU’s: 6:52
PR by 3:07!
Gamed it this time and went out moderately with 5-4 then continued 3’s from 12-30. Worked out but still have work to do.
3 pos snatch @ 135 for all of them, I hate that 135 whoops my ass!!!!….but since doing all of these snatch complexes I’ve been able to dunk again like I was in college and I’m only 5’8″ 195..
30 mu’s 5:08 pr….first time I’ve done that many….
Keep kickin ass Rudy!!
7/6/6 (Not my day)
BB Gymnastics: skipped, didn’t have time
PR for a triple. Got it my third try. Almost killed my kid in my first attempt at this weight. Not a good idea to video from the front. At least she wasn’t strapped to my chest.
3pos snatch-155, missed 160 from the high hang twice, just couldn’t get under it fast enough
Conditioning- got to 16 MU and started tearing on my wrist/palm, called it there, took me like 15 minutes just to get those! MU’s are one of my many glaring weaknesses
3 position snatch: 125 (grip was limiting factor)
Conditioning: 13:00 (first time doing this wod, failed my last MU which caused me about 1:30….pissed)
Snatch: 230 pumped with this.
muscle ups: I was probably one of the few still using the false grip at Regionals. Decided it is time to change. 16:28 all without a false grip. Terribly slow but new and learning
3-Position Snatch: 150lbs.
Conditioining: 30 Muscle Ups for time in 3:59
BB: 175, 195, 210 F, 215 PR
I was soft in my landing position and didn’t open my hips enough. I cant wait to do it again.
25 Pull-ups UB
Didn’t do MU because its been bothering my elbow
185, 200 for floor + above knee, fail at midthigh
2 hrs. later
EMOM for 12 min: 3 TnG Clean Grip DL (325)
A1. 3 x 10 Weighted Sit-ups (70# DB)
A2. 3 x 12 Reverse Hyper
Conditioning: outlawcrossfit.com wod 7:51
Conditioning: 4:37 My last time was 6:10 a few months ago. Feeling better but need to get faster.
First day back after a Minh off for stress fractures in my foot.
BB Gymnastics: 155#
3 Position Snatch = 72.5kg
30 Muscle ups for time = 4:51
3 pos snatch 70kg
30 muscle ups. 2:38
4:53rx Un-pr by 13 second dang it.
Still sucking eggs…
3 pos at 185# in last min.
30 MU in 12’38”
Started at an improved 4/min pace with no FG, but lost it and failed last 2.
Tech improving, muscle endurance lagging a few weeks. I was slower than when this was sandwiched by 800m runs.
Spent the day at a cop shop, no time
30 Mups – 5:57
BBG: F*king 100 lbs. I have avoided the snatch for months and it shows. Too bad we don’t do more of them around here…
Cond: 10:37. First 10 took about 1:30 and then it was all downhill from there. That’s the first time I’ve ever done 30 MU’s at a time though, so I’ll take it.
BBG: 205LBS – PR
COND: 4:46 – PR
Snatch: 65, 75, 85, 95, 105 fail 2x on the hang snatch (we did something similar to this back in January or February–pretty sure I got 105 then)
Muscle ups-Epic Fail. Couldn’t get ONE!! After 15 minutes, I stopped and did extra conditioning: 15 min AMRAP of 400 meter run, 15 V-ups. (6 rounds +1 run)
88# 3 pos. snatch
44:20… yep, took a little while, but I did it 🙂
165 3 position snatch. No conditioning because I didn’t have anywhere to do Muscle ups and was planning on pushing a prowler but couldn’t because people were in the way. So I am swimming later.
20 minutes to establish a 1RM 3 position Snatch (low to high).
30 Muscle-Ups for time.
Fun Day— My 2 favorite movements in the sport.
3 position Snatch- 195 Good…… Hit 210 for 1, missed the 2nd position.
30 Muscle Ups For Time- 3:55.
BBG – 105, at 110 failed on the third pos.
Used a pulley system for MU’s @ 3/4 of body weight
Time- 15:45 first 10 were strict after that a kipping.
Rested Wed, did 3 position snatch Thursday, but ran out of time to get to true 1 rep. Here’s 175#:
Posting this from my phone so hopefully the link works.
Will make up 30 muscle ups Friday.
30 muscle ups, 4:01
1) 75, 80, 85fff So first time failed my snatch which was gay. Second time failed in the second position. Third time failed on the last high hang snatch. Apparently I should have tried a fourth time? Did this while coaching tonight so couldn’t totally focus on it.
195lbs on 3 pos snatch.
First time ever trying it. Pretty fucking happy about it.
Conditioning: “The Chief” @ 155#- 23 rounds
3 pos snatch: 155, 170, 185F (high hang), 175F (high hang). Kept losing my grip for the high hang pos. I should have used straps.
30 muscle ups – 4:32, 45 sec un-PR. my chest is still destroyed from murph so i’m blaming that. went 3×4, 3×3, 3×2, 3×1 which is different than normal. failed rep 30 and tore my hand on rep 27. what a fuckin’ day.
1. 3 position snatch 175
7:27 much faster next time. Need to move my rings so I can get a full kip
3 Position Snatch – 165 (failed 3rd pull @ 170)
30 MU – 3:43 (PR)
M/F/S – 2/5/1
115 failed on the tall hang with 125
30 MU: 16:12
first time completing that workout.
snatch- 185, had to stop there
MUs- 6:19..tried a fast strategy with a big quick set at the beginning…it didn’t work out. Died on the last 10
30 Muscle up
170 – pretty happy because I’ve been have very bad training sessions lately. I hope this is a step in the right direction.
4:29 – not a PR by a long shot but it still felt good.
Worked up to 155 (failed high hang)
Scaled muscle ups with ring pulls x30 and jumping negative muscle ups x 30 14:34.
30 muscleups for time – 5:45
(crossfit total this am)
1 rm 3-pos sn 135, 155, 165, 175, 180 x 1
30 MU for time
got 17 in 6:20 ish
I was trying to practice maintaining the false grip throughout, but I could not extend my arms completely at the bottom. Then I switched to no-false grip MU and I could not get up and over the bar. I really need to practice stringing these together. I do not have a spot that is high enough where I can get full body extension in the bottom. I need to work on them.
30 mu – 6:55 (pr is 6:36 from many years ago)
will get the 3 position snatch done today.
165 on the 3 position snatch. missed a few times at 175 but i think i can get it next time.
BBG – 145#
30 MU – 7:28 PR
Decided fuck it balls out and see what happens ie. can I maintain sets or reps quickly after initial bunch of reps. Answer was no.
10 in 55 secs 7 & 3
Final time of 8:16, PR by 48 secs.
All singles for the rest, the 3-4 times I went for a double I missed the second rep. Balls.
Will redo as small sets or singles inside two weeks and crush the shit out of this time.
Loving the testing and training right now.
185 3 position snatch
WOD: 5:03. PR
125lb stop here did not want to push it, could of gone heavier
Once I loose the false grip am done!
115/120/125/130 miss/130 miss