“Finding His Way” – by Patrick Cummings.
Clearly I am flattered and beyond appreciative for this article. As odd as this may sound, however, I am truly stunned by the level of artistry displayed in its writing. The subject could have been a turnip, and Patrick would have made it sound cool.
WOD 120711:
BB Gymnastics
7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.
Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.
YAR, I seem to be having trouble finding the link for Outlaw apparel. I want to by a tee shirt like all the cool kids.
Please help my blind, and dumb, ass.
http://www.sorockshop.com/collections/outlaw-apparel
I think this is a good link, however not the Games Comp gear designed by Re-Evolve. Not sure when that will be publicly available. Sorry.
im not sure what the ME in front of the hand stand pushups or the deficit means please help. thank you
Max Effort.
side note: This relates to a comment I had to delete. Homophobic comments (or racist comments) are not permitted.
Otherwise, be as mean to each other as you want. I really don’t give a shit.
Sorry I was on the sauce
dave,
i believe the deficit means your head goes below your hands.
Good luck today, Outlaws! Excited for all of you!
+1
For the snatches…is it 3 pulls then 1 snatch x7 or is it 1 pull + 1 snatch x 3 x 7. Sorry, have had this question several times and still hasn’t been made clear.
lt,
three 3-stop snatch pulls + one high-hang snatch… that combo times 7
It’s easy, just solve for X:
7 = x/[3(3 ssp +1 hhs)]
😉
All kidding aside – for serious tho – It looks like this:
Do this 7 times:
(3 stop then 1 high hang) + (3 stop then 1 high hang) + (3 stop then 1 high hang).
Stay alert out there.
I know this has been covered (I’m regards to warmups) where rudy has said to just hit a few light weights and get started, but that doesn’t really work for me/ I’ve seen some other outlaws (talanya) blog and they don’t do that… Im wondering what you guys do in the ways of pre WO warmup/mobility routines to get the mind/body fired up and ready to get at it.
thanks for anyone that can help.
-Kyle track
Turn the music on and walk to the platform
i love crossfit football warm up stuff, dead bugs, pillars, spider man, all that good stuff
I run 1 mile then do the Burgener w/u with PVC. I then do one or two sets of what ever the lift is with the bar.
No, the proper way to do the complex is to do 1 3 stop snatch pull followed by 1 high hang snatch THREE Times, that is 1 set. Do that 7 times…if you watch the videos from the previous weeks you will see athletes doing the snatch pull, pausing at the top of the third stop and then performing a high hang snatch
NO!!!! The proper way to do it is to do 3-3 stop snatch pulls and then do 1-high hang snatch. All of you retards that have been posting videos doing 1-3stop snatch then 1-high hang snatch have been doing it WRONG!!! It is written 7×3 3 stop snatch + 1 high hang snatch. If it were to be performed 1 and 1 it would be written 7×3 3 stop snatch + high hang snatch.
+1
LGA,
Don’t worry I have dispatched the bat plane to rescue you from all of this .. Damn remember when this site was awesome? before all the fucking idiots arrived… fame is a muthafucka!
-1
My apologies, from my extensive Outlaw experience, Rudy has always written it the way I read it. I blame him, not myself, because I am rarely wrong.
I remember someone thinking that chest to ring pull-ups was some wildly complicated exercise, and that was only about a month ago. 😉
samuel,
do you have a video? i’m not reading it that way at all.
First time with Outlaw Way, learned about this place through Jay Rhodes. Don’t make fun of my sissy lifts.
105lbs. on the snatch work (still a new movement for me)
1a) 4x Subbed 4 reps handstand walk practice (shoulders Mon. and Tues.)
1b) 4x 35lbs. (try 50lbs. next time)
1c) 4x subbed dumbell between legs, backwards on GHD just 10lbs. (Too easy, but first time.)
Conditioning (workout from 120703)
Rd:
1)117, 7 cleans@145lbs.
2)102, 6 cleans@145lbs.
3)80, 4cleans@145lbs.
4)80, 4 cleans@145lbs.
Total reps = 379
WOW: Clarification: 7×3 = 7 sets of 3 REPS, 1 rep = 3 stop snatch + high hang snatch THEREFORE to do 3 reps you must do 3 3 stop pull AND 3 snatches. The 7×3 is used to define how many sets and reps of the movements to follow.
One more time:
7 sets of (3 stop snatch pull + 1 high hang snatch)x3
It’s hard and will limit your weight able to be completed… by design.
Well fuck, thanks for making me look like an ass Rudy. Can’t be changing how you write the sets and reps on me, I just get all kinds of fucking stupid, I better watch out I might be asking what ME means before to long.
Trust me I wish it were your way… my heart is beating way too hard after a set to be doing snatch 🙂
I have always read this the same way that you have, and I think it has been explained your way dozens of times over the last 4 months.
Any chance we could see a slight change in the way the workouts are posted?
7X3 (3-Stop Snatch Pull + 1 Hi-Hang Snatch) for the 3 of each
7X (3 – 3-Stop Snatch Pull) + 1 Hi-Hang Snatch for the 3 pulls + 1 high snatch?
I feel like a fucking noob, but this would make it crystal clear from here on out
when in doubt, choose the wrench. i wasn’t sure on how to do the sets either but i guessed right by choosing the more painful option 🙂
It can be confusing, ask 50 people you get 25 that would say 3 3 stop pulls plus 1 snatch, the other 25 say 3 stop pull plus 3 snatches per set.
Good Luck Outlaw Crew…crush it today!!!! Also LGA is correct on the proper way to perform the stop snatch pull and high hang.
Dammit I was wrong
Ok, I’m pretty sure that the guy rudy ASKED TO HELP with olympic weightlifting (Spencer Arnold) knows a BIT more about how to perform these complexes than most of us. Hell he does the freaking demo videos for all of the pulling off the blocks anyways.
This is the paragraph below the movement for today:
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.”
IN OTHER WORDS AT THE TOP OF THE 3 STOP SNATCH PULL….THE ATHLETE SHOULD IMMEDIATELY PERFORM A HI HANG SNATCH
No where in there does it say to do 3 3 stop snatch pulls and 1 high hang snatch or any other variation.
1 rep is 1 3 stop snatch pull followed by a high hang snatch…for 3 reps per set, for 7 sets.
crap. Beastmodal got shut down and outlaw is cool and full of noobs now. I’m going back to Zumba.
Zumba’s out man, Ballet Barre is the way to go underground now.
Wow. I just became a JH fan.
BBG:
95, 105, 110, 115, 120, 125, 125
Strength/Skill:
1a. 12, 8,8 7 (all strict)
1b. 35#
1c. Subbed good mornings @ 125#
BBG
95, 95, 95, 100, 105, 105, 110#
Strength/Skill
1a) Deficit of 7.5″ or so, I used cinder blocks 6+3, 6+2, 5+2, 4+3
1b) 35#
1c) Subbed GH Raise since I didn’t get to do them the other day, only worked with 25#
*with my ghetto setup the rack that holds my feet in place starts to slide at 25-30#
BBG (done wrong, I too always read this the way LGA did)
95 x 2, 115 x 2, 120 x 3
STR:
3, 2, 0, 0
30# KB
90#
M/F/S – 6/7/2
and here i thought this site would be better than all the other faddish crossfit sites…
BBG (The hard/right way)
185, 185, 205×1, 205×2, 205, 205, 205
strength
1a) 4x me strict+me kip deficit hspu 4+3, 5+2, 4+4, 5+4
1b) 4×5 weighted strict pull-ups 45# vest for all sets
1c) subbed 185# good mornings 4×10
BBGym:
95, 100, 105, 110, 110, 110, 110
Strength:
1a) 4/0, 4/1, 4/0, 3/0
1b) 35, 35, 35(4), 25(4)
1c) 10# each leg-doing these backwards on a decline bench or something similar actually works really well. Just use ankle weights or put a dumbbell in between your feet
M/F/S
2/3/8
Felt pretty good today
BBG:
1) 155, 165, 175, 185, 185, 195, 195
Was only getting 195 for 2 last week, and got it for 3 reps for 2 sets this week, pretty pumped about that
Strength/Skill:
1a) 5+5, 5+4, 5+3, 5+3 used 4 inch deficit on 45# rogue recycled rubber plates head to floor
1b) 2 Pood KB for all sets, UB reps
1c) Rigged the GHD with a black band, about 120# of tension per rep
BBG:
135#, 145#, 155#, 160#, 165#, 170#, 175# (f all three)
Srength/Skill:
1a) 5+1 (kipped off the wall), 6+4, 6+3, 7+2.
1b) 45#, 55#, 70#, 80#
1c) 20#, 30#, 40#, 50# (dumb-bell – reverse hyper off the GHD version)
BBG
135, 165×5,135
Strength:
1a)5-1,4-1,3-1,2-2
1b)70# KB
1c)Reverse Hyper: 140×2, 160×2
2 45 pound plates on deficit HSPU
BBG
75-75-80-80-80-85-85#
Strength
1a) 4-3, 4-3, 4-2, 3-2 (2 in deficit)
1b)15#
1c)subbed good mornings 90#
Went from 115 up to 175 on BBG
4 each round on HSPU
50#, 35# for the rest
Completed with no weight
7×3 135/145/155f/155/165/175/185f
5+2/8+5/6+4/3+4 5″ deficit to ab mat
35/45/45/45
20/20/20/20 jerri rigged with plyo boxes and medball
BBG
95-115-125-135-140-140(1)-140(1)
Strength/Skill
1a) 4 + 1, 4 + 3, 4 + 4, 4 + 5
1b) 35 lbs for all sets
1c) body weight
BBG – up to 145, felt heavy as hell today
HSPU – 45+25*2 bumpers around abmat
Pullups – added 66lbs, mixed grip
Reverse Hyper – +90lbs for all
BBG
1. 135, 135, 145
These felt like absolute shit today so rather than having a throw away workout on something that just wasn’t working I decided to do something else.
Strength
1. 4 Strict/4 Kipping, 4 Strict/5 Kipping, 4 Strict/6 Kipping, 4 Strict/5 Kipping (3″ Deficit)
2a. 40, 40, 40, 40
2b. 185, 185, 185, 185 (No reverse hyper, so did RDL’s instead)
bbg
1)135, 145, 155, 165, 175, 185, 195
ss
1a)hitemp45s +2, +3, +3, +3
1b)53, 53, 58, 61
1c)na
BB Gymnastics
7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
-135×3,155,175,185,195(m)
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.
Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.
1a- (9 inch deficit) 5+3,4+1,4+2,4+3
1b-35,53×3
1c-(Unweighted)
Just looked over the comments and realized I have been doing this wrong. I was in the 1 high hang snatch per round boat. Next time I will be snatching after every 3 stop. Bleh.
I went back a couple hours later and did it the right way. Much more challenging but felt good.
135×3,155,175,185(2),185(2).
T wins the obstacle course.
BBG
1) 110/135/155/155/165/175/175 (1xf on hi hang snatch)
Strength/Skill
1a) 4-6/3-5/3-6/4-5 (2 plates head to floor)
1b) 40/40/40/40
1c) 1pd kb/1pd kb/1pd kb/1pd kb
T is the dark horse and I hope she wins it all!!!!
Gymnastics
40kg
Strength
1a) 10kg plates off floor. 6,7,2 (plate slipped), 6
1b) bodyweight
1c) 30lbs
F/125lbs
BBG: 60-70-70f-70f-70-70-70f
AM:
BBG 140
a)2.5″ def 5,4,5,5
b)20x10x4
c)goodmornings 155
PM:
Bench 280×1
bb tgu 85×1
EMOM for 6- 3 t&g powercleans 185
Then row 3 k
Sorry all I don’t mean to be a prick but I’m pretty sure you got that wrong Spencer..
The notation for the 3-pause high hang snatch is the same as yesterday’s C&J efforts..
10 x 3 3-stop snatch pulls + 1 high hang snatch
5 x 3 cleans off low blocks + 2 push jerks
This is done as 3 cleans followed by 2 jerks all in succession as is today’s 3 3-stop snatch pulls followed by 1 high hang snatch.
WOD 120711:
BB Gymnastics
115-115-115-115-115-115-115lbs.
Strength/Skill
1a) 4+5, 4+5, 3+5, 2+5 reps (4.5 inch deficit)
1b) 50-50-55-60lbs. (mixed grip)
1c) No Weight.
BBG: 135. Missed third snatch at 145
Strength : 1a)2 45 bumpers to abmat. 5/7,4/6,4/6,4/5
b)50
c)goodmornings @135
BBG: 75# for all.
STR:
1a) 7/1, 6/2, 6/3, 4/2
1b) all with 25#
1c) body weight
Dessert:
1 mile combat run. Every stop sign I came to on my run I had to do one of the following in this order: 10 x pushups, air squats, burpees and walking lunges.
e.g. run -> (stop sign) 10 push ups -> run -> (stop sign) 10 air squats….etc
total was 30 push ups, 30 air squats, 30 burpees, 30 walking lunges. Max HR was 190, average was 175. Took 20 minutes.
BBG (3 snatches): 115-125-135-145-155-155-155
Strength: 1a. 5-4, 5-4, 6-4, 7-4
1b. 10-20-25-35
1c. 90-115-135-135
BBG
135,145,155,155,165,165,165
STR
1) 9+ 5 kip, 7+4 kip, 5+4 kip, 5+2 kip to a 45 bumper deficit
2) BW+10 for 8, BW+20 for 7, BW+30 for 6, BW+40 for 5
3) No reverse hyper machine… Need to find a sub
1)115 w/straps-needed longer rest towards the end. lower back was fried.
1a)3f-2f/3-1f/3-4/3-3f
1b)15 2-45 to ab mat
1c)15 make shift off benches. sucks
ps.are there any outlaws at USMC base Quantico? ill be going down there for 2 weeks at the end of the month for training and am looking to meet up with any guy/gals down there to train with.
1) 145 155 165 175 180f 180f 180f
1a) did on two 45’s and 35’s
6 8 7 6
1b) 35 45 50 55
1c) 95 lb good mornings. Done
1/6/4
Gymnastics
40kgs
Strength
1a) 20kg plates with 10kg plates on top, ab mat between: 6,5,2 (plate slipped), 6
1b) body weight
1c) 30lbs
Snatch (wrong way) 155, 165, 175, 185(f)x3, 185
Hspu no deficit 8+4, 7+6, 6+3(fell off wall) 4+6
Pull ups body weight for max height
Reverse hypers done
BBG: 95, 100, 105, 115, 115, 120, 125
Strength:
1a. 45’s w/ab mat 4+11, 4+11, 4+8, 4+9
1b. 5 #, 5 #, 15# 3+2 reps, 10# 4 reps
1c. 95# good mornings
BB: 98/103/108/113/118/123/128. All felt great. Wish I would have attempted more weight.
Strength: hspu = 45# plate + 15# plate and 1 abmat. Got 0 strict. 5/5/7/6
Pullups: 15#
Hyper: 120#
Did “Annie” after: 5:59. A 7 sec PR
BBG
145
Strength
HSPU: 4+4 (no deficit)
Pullups: 35#
Hyper: No access
BBG (3 snatches): 135-145-155-160-165(fail 3rd HH snatch), 165, 168
Strength:
1a. 6(fell off wall)/6, 7/4, 5/3, 4/3 – On (3)45 bumpers for a 7.25inch deficit to top abmat
1b. 4*5 @ 53, 72, 77, 77
1c. done
BBG:
105
Strength:
1a) 3+5/3+4/2+6/1+6 45lb bumpers
1b) 20/30/30/30
1c) 100/100/110/110
MFS – 5/1/1
BB Gymnastics
7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch
145-155-165-170-175-180-185
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU
7+3/6+2/7+1/5+2
1b) 4 X 5 Weighted Strict Pullups
25-25-25-25
1c) 4 X 10 Reverse Hypers
25-25-25-25
Please don’t post if you did it the wrong way…it doesn’t even count. Go back, read the directions, watch the videos and lift. THEN post your legit numbers. Even a dumb blonde (like me) can figure this shit out.
BBG:
155 x 4, 165 x 3
Strength:
1a. 2 45# + abmat: 11/4, 9/2, 6/2, 6/2
1b. 53, 71 x 3 (pull-up grip)
1c. 160 x 4
Did this today yesterday was the wifes birthday supper.
bbg: 115, 135×6, 2 dickheads had 6/8 of the barbells all small plates and every collar. At least I got to watch them both fail at 115lb power cleans for like 10 solid minutes.
Strength: a) no deficit not there yet, 5,4,5,5
b) 50,45,40,35
c) good mornings 115, 135×3
Cond. Helen 8:52 PR with 24 kg KB (heaviest avail. but what PR is based off of)
BBG-115-125
1a) 3 -45 plates each side 11inch or so. 7+4, 7+5, 6+5, 7+4
1b) 45lb all sets i can finally go up next time on these.
1c) GHD with 20lb med ball
BBG: 60-70-70f-70f-70-70-70f kg
1) 115/125/135/135/135/135
1a) 9+5, 6+6, 6+6, 5+5
1b) 30#
1c) 10# on swiss ball
BBG:
135, 155, 165, 175, 180, 180, 185
Off Today
Strength/Skill:
1a) 12+11, 8+8, 5+5, 6+5
1b) 1P, 1.5P, 1.5P, 1.5P
1c) all at bodyweight of end of GHD.
BBG
1. 135, 145, 151, 160, 165, 170, 175, 180(f), 175
Strength/ Skill
1a. 45s w/ Abmat= barely deficit 4+7, 4+5, 4+2, 3+4
1b. 53, 58, 64, 64
1c. Subbed good mornings 135 These really help me get rid of any lower back soreness. Which to me seems counter intuitive.
7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch @ 60 kg.
Strength/Skill
1a) Practised kipping HSPU off DBs .
1b) Weighted Strict Pullups 2-2-2 (rest 1s up to 10 reps) @ 7 kg. chain .
1c) 4 X 10 good mornings @ 40 kg.
bbg: 85/95/95/95/95/95/95/95
strength/ skill
1a) 8,7,7,7 all strict facing away from the wall, first time I have been able to go facing away from the wall
1b) 35 lbs
1c) 35 lb dumbell between legs
BBG:
135, 135, 135, 135, 135, 135, 145
Strength/Skill:
1a.) 5×3, 4×3, 4×3, 3×2, 4×3
1b.) 35, 37.5, 37.5, 40, 42.5
1c.) 40, 40, 40, 40, 40 (*DB between feet on GHD)