>Incredibly honored to be featured on Greatist.com. Thanks again, David.

Read: In The Gym With Rudy Nielsen

Overhead Squat

>We got a few requests for Spencer to critique Dan Tyminski’s 280# Snatch. Even though Dan is in the top 1% of the sport with this lift, Spencer find quite a few places where he could improve.

Spencer Arnold’s critique of Dan Tyminski’s 280# (PR) Snatch:

WOD 130327:

BB Gymnastics

1) 7×2 Snatch from blocks (just above knee) – heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 7×2 Clean from blocks (just above knee) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO

*Notes: Two Cleans from blocks should be performed, then one Push Jerk after the second Clean.


10 minutes Triple-Under practice.


3 rounds for time of:

15/9 Strict HSPU (reg. standard)
40 Split Jumps
15 Pull-ups

-then (no rest)-

NOT for time:

25 UB GHD Sit-ups
ME Kipping HSPU (reg. standard)
25 UB GHD Sit-ups

*Notes: The 15/9 denotes 15 HSPU for men, and 9 HSPU for women. This is one continuous piece with the 3 RFT portion being timed, then the not for time portion being started immediately upon its completion. There is only one round of the not for time portion.

41 thoughts on “130327

  1. Hey everyone, (sorry if this is a re-post but i couldnt see my original post anywhere!)
    Anyway, i just wanted your thoughts and opinions on strategising for normal everyday workouts vs going balls to the wall on everyday workouts, when and why?
    Do you guys strategise every workout you do? I have never given my workouts great thought until the open, and just not sure when or if i should implement strategies in normal wods or not.
    Lets take Helen for example the other day… (forgetting that we’re in season right now and some people may have used that as a slower, more recovery session if they completed 13.3 twice)
    2 options.
    1: go 100% from the start. Totally gass yourself early but work extremely hard, pushing though the wall, having to break up the KBS and pull ups because you just so gassed and you’re paralysed on the floor after for some time
    2: dont sprint but pace yourself on the run, get through the swing and pull ups UB and finish close to your best time

    Two different responses to the body. Two different adaptations.
    When do you strategise and when do you go “balls to the wall”?


    • I would say number 2, especially on Helen. Whether you are recovering or not. The run should be fast paced put not 100% and you should be striving for UB KBS and pull-ups.

      Rudy programs certain wods with rest in the form of a set time or ratio of time worked. These are where you go balls out and use the rest to recover just enough to go balls out again. Don’t over think the workout.

    • Depends on the work. Helen is a burner, though a longer one. Like Diane or Fran, it’s meant to be done as a short all out effort with everything UB. If you need to pace yourself on the run to get through 21/12 that’s a work capacity issue – those are not high rep counts or heavy weights. It can take a while to get there.
      Stuff like today, where there are skill/strength movements (HSPU) which will fatigue quicker, it is useful to have a rep scheme in mind to avoid crashing early and staring at the wall or pull-up bar. This will depend on your own abilities. Plan a strategy, try it, and whether it works or fails take what you learn for next time.

      Over time you learn to read/understand workouts quickly. HSPU will be the crux of this piece for many people. Split jumps are going to burn but being the only leg portion need to be done quickly. Pull-ups, while the antagonistic movement here, will still fatigue the shoulders a bit so people will be affected differently.

      One big experiment…

    • When you go for a 5K run do you start at your 100m pace? For an 800m run even do you go for a 100m pace? Probably not.

      If you’re looking to continue to make gains I’d say you pick a sustainable pace from the outset. Granted this is far easier on things like running/rowing but with CF we’ve to deal with muscle fatigue on things like HSPU and running out of power on heavy cleans n shiz.

      If you create a strategy for workouts you can then improve on each time. Say for example you hit triples on your 30 muscle ups, with 25 seconds strict rest, and get through all 30 with no misses, next time you can reduce that to 20 seconds rest, then start going for consistent sets of 4 or 5.

      Each workout then becomes a chance to develop skills and strategies that come into the next workout and other workouts. This way you’ve then build a consistent strategy and know what your body is capable of.

      Every goes on about Rich Froning saying “he’s so consistent” and then they don’t go and try be consistent. It’s crazy to me. It’s up there with people who totally agree in principle that technique is everything then start hoofing their roundbacked diamond dave snatches overhead just because the clock is on.

      Right, essay over.

  2. BBG
    1) 50, 55, 60×1, 60, 65f, 62.5f, 62.5×1, 60×1
    2) 70, 75, 80, 85, 80, 85×2, 85×2, 85

    15:33 (kipped hspu)
    GHD done

  3. BBG
    85-87-90 1F-90-92-95-97.5kg 1F
    110-112-115- 117 1F-117-120- 120kg 1FJerk

    Triple Under practice- Got em down with a double between each triple. sweet!
    10:10 Fuck strict HSPU
    14 kipping HSPU, fell off wall. Only had a few left in me though.

  4. BB Gymnastics

    1) 7×2 Snatch from blocks (just above knee) –
    105,105, 115, 115, 125(f), 125, 135

    2) 7×2 Clean from blocks (just above knee) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO
    135, 145, 145, 155 (f), 155, 155, 165
    *Notes: Two Cleans from blocks should be performed, then one Push Jerk after the second Clean.


    10 minutes Triple-Under practice.
    – connected 4 a few times

    3 rounds for time of:

    15/9 Strict HSPU (reg. standard) (one leg kip)
    40 Split Jumps
    15 Pull-ups

    -then (no rest)-

    NOT for time:

    25 UB GHD Sit-ups
    ME Kipping HSPU (reg. standard)
    25 UB GHD Sit-ups

    14 HSPU

  5. BBG

    Snatch – 75, 95, 115, 135, 155, 175, 185

    Clean – 95, 115, 135, 155, 175, 195, 225

    Strict HSPU KILLED me!!! Had to cut short. Did not finish.

  6. BBG:
    1) 85Kg
    2) 100Kg

    15 tiple unders, no back to back makes. Easier to try a triple off a double under
    10:45 (3s on HSPU/15 sec rest, 5s on C2B,15 sec rest)
    12 KHSPU


  7. Can anyone tell me what the HSPU standard is? I read on a forum somewhere that its 24″ x 36″. I’m hoping this is wrong because after doing a few at this width they were horrible. Cheers guys

  8. BBG:
    1) 185, 185, 185, 195 (2 very close miss’s), 185 (plyo box put bar about 2-3″ above knee, was kind of awkward and hard to generate a good pull)

    2) DNF (rt elbow joint/forearm on the back is really sore when arm is bent in front rack position, pulled something yesterday doing cleans)

    Triple unders, haha – shit I just figured out DU’s…. I run a elite RX rope (medium thick cable), i ordered a ultra and a hyper replacement cable for some rope speed last night. Cant wait to get em. I’m sure rx ropes is loving this!

    Strict hspu destroy me (very long arms and 220lbs – used abmat plus 1″ weight under it split 5,4,3,3)

    GHD done
    14 KHSPU (games standard) had 3-5 left in the tank but fell off the wall


  9. BBG: stayed light, worked up to 155 on high hang snatch. Opted out on clean/jerk (shoulder is being a lil bitch)

    Cond: did 20 something triples. Can’t link them, any tips?? I’m not a jumper at all, no hops.

    11 kipping hspu


  10. BBG:
    From hang, no blocks yet
    1)All at 115#
    Didn’t get a single triple
    ran out of time for the rest. Back to Work.

  11. BBG:
    1.) 185, 185(fx1), 185, 190, 195, 200, 205f, 205
    2.) 195, 205, 215, 220, 225, 230, 235

    Triple: compete none linked
    16:05 – embarrassing – Strict HSPU weak
    Kipping HSPU: 17

  12. Sn- 155, 160, 165, 170, 175, 180, 185.5 (1) beat my (full) snatch PR of 185

    CnJ- 95 across, just drilling technique here


    Done, fell off wall after 13 reps, done

  13. BBG: all boxes being used. Worked and video tapes snatches.

    10min emom of 20 du’s since I suck at du’s and have no business working triples at this point.

    Conditioning: 6:48. Unbroken hspu using regional standards.

    Ghd done
    10 hspu with kip
    Ghd done

  14. 1) 135-135-145-145-155-165-175
    and a single at 185. used PVC for feeback, helped.
    2) 185-195-205-205-215-225-240(f)
    over-reached a little on the last set. made one clean, couldn’t make the 2nd.

    Cond 10:46 Rx
    8 Kipping HSPUs

    Got a few triple unders in. All ugly, spastic singles.

  15. Hello Outlaws
    Today marks the day I am selling out to Outlaw. I am a 37 year old male in the Army with a wife two kids 8 months and 3 year old. I have been Crossfit for 6 years, been to games as a team member twice. That was when I had no kids and was not doing anesthesia for a living. Since having kids I have been primarily training out of my garage. Had an online coach that costed a mint but did not really get what I need. Nothing against the coach, if I was 25 and had no other commitments, I would own you at the games Spealer:) but I realized I am not.
    So here is the deal, I am gonna follow this kick ass blog to the best of my abilities, time may only permit me to get one portion done some days but other days I will get it all. I am also gonna try and post my Oly lifts as much as I can. This will be humbling as most beasts are putting up greater than 100 pounds on all their lifts but the main purpose is for feedback from the group as well as hopefully looking back in a year and saying “wow I have come along way”
    So here is my first post

    Don’t know the first lift was about, went to 205. Felt stiff

    Triple Unders
    Holy Balls these suck, I got 5 total and I look like I was whipped by a Roman. Really hurts when you miss, and tht guy on mainsite who makes these look effortless I think he can levitate:)

    Was really happy able to string 1st 15 HSPU UB, and all pull-ups UB. The other two sets of HSPU were 9/3/3.

    The GHD kip HSPU was harder then I thought. After stringing all those other strict HSPU I could barely get 7 kipping.

    Once again excited to start on this forum. Looks like there are some amazing athletes here!

  16. BBGym:
    1) 135×2, 145×2, 150, 155, 165(pr for double)
    2) 175×2, 185×2, 195, 205, 215, 220(1)(15#pr from blocks)

    *strict pull-ups
    *50# weighted standard sit-up
    8 strict HSPU


  17. 1) Stayed light and worked technique worked up to 175
    2) 195-240 PR

    4:06 all Unbroken
    20 Kipping HSPU

  18. 7×2 snatch- 155,185ff,185,185,155,155,155 wasn’t landing ANYTHING clean so cut to 155 and went w form
    No clean
    No clean
    7:56 slow
    20 kip HSPU


  19. BBG

    From ground today and lighter. Still nursing my upper back a bit and I am working my position off the ground more as that is my weakness.

    Snatch – 7 x 2 @ 220#
    Clean (no jerk) – 4 x 2 @ 242#, then 3 singles at 286#


    Triple Unders – I can do them but not consecutively.


    13 kip HSPU (bad)

  20. BBG
    1) 155/155/165/165/175/175/185
    2) 205/205/215/225/235/245/255(f 2nd rep)

    Triple Under Practice
    *got a bunch of singles, didn’t string any together, I think I need to lengthen my rope a few inches. I cut it pretty short for doubles.

    ghd complete
    21 kipHSPU, tweaked neck on 21 dropped off wall immediately
    started foam rolling right away, left without doing last set of ghd.

  21. bbg
    1)95/105/115f1/115/125/130f/130 missed second
    2) 115/125/135/145/155/155/165 failed on jerk

    triple under practice: different

    16:40 first set of hspu regionals standard then wider on the next 2 sets

    skipped the nft work

  22. Been doing cross fit for about a year. And since started following outlaw about the same time as the open. For the first time in my year of doing cross fit I finally felt like I did a snatch today. So thank you Rudy and The Outlaw way.
    Did the triple unders as my warm-up.
    First time ever trying these was able to do them with 2 singles in between. Couldn’t do and back to back though.
    I started doing hang snatches because I don’t have blocks. Then half way through while looking around my basement it came to me to try some milk crates with a 25# plate. The height just above my knees and it definitly got the the job done. So anyone without blocks try that out, you’ll have to drop your weight to the floor and put it back up to the milk crate, but hey its better than nothing.
    Snatch 135,145,155 (1 fail) 155, 155, 155,160,165. Did an extra cause I was so excited about my invention and was also feeling like I was doing somewhat of a good snatch.
    C&J 205,215,225,225,225,235(f on jerk) 235 (f on jerk). My push jerk sucks this would be no problem weight with a split but push is a different story. I kept pushing the bar out instead of up.
    Metcon. This wasn’t so bad except the split squats hurt because my legs are sore from the whole week. Broke the HSPU into sets of 8&7
    time 7:36 Then used romanian chair for ghd sit-ups which isn’t fun. Did 15 kipping hspu before I fell felt I had more so I gave it another 5 until I was shot.
    Good luck all on 13.4 looks awesome.

  23. snatches 5×2/145, 2×2/150
    clean+jerk 3×2/185, 1×2/190, 3×2/195

    first hspu done unbroken, downhill from there
    all pullups done unbroken (achievement of the day!)

    kipping hspu
    first time ive tried these. didnt find it any easier than strict, but will practice some more

  24. 1) did hang. up to 225. Failed 2nd on 230
    Was gonna send Rudy a vid with my new “trousers” but 230s not cool enough.

    2) did hang. Up to 245. Failed second clean at 255.

    Triple unders are stupid. I’m not Buddy Lee.
    16 HSPU


  25. BBG
    1) 105, 115, 125, 135, 135, 140
    2) 155, 175, 185, 190, 195, 200

    Got 40 Trips in a row =D
    Cond: 5:30
    4 kipping… Can’t really kip them, better at strict

  26. Skill: managed to string 34 triples in a row. This is a movement I have been working on for awhile now.

    Conditioning: 5:58

  27. BBG – snatches worked up to 125, got 130 on single but failed on the 2nd

    Conditioning: 5:40 (with strict P/Us)

  28. BBG
    1) 135x4sets 145×3 sets
    2) 185#x5 sets 195# x2sets

    Someone stole my again faster rope…WTF!?!
    So I used a thick rope the gym let me borrow. Could only do DU and had to use my entire arm to swing it. Shoulders burn!

    10:45 (decided to do strict pull ups too :))
    HSPU went ub first two rounds.

    ME kipping fell off wall at 6th rep. Definitely had more in me. I need more practice balancing with the kip.

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