130213

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As much as yesterday’s post was “for the children”, tonight’s post is for the old folks (or is the correct terminology “the aged”). I’m positive that we’ve seen more bad-ass masters competitors on this swing than anywhere else on earth. Lemme give you a few examples…

This is a pic of two times Games competitor Janice Spray. She’s 46 years old, did 132 Burpees on 12.1, and Clean & Jerked an easy 150# at the Seattle camp (@ a bw of 105#).

Oh, that dude in the pic with her? That’s her 19 year-old son, Daniel, who quietly Snatched 225, Clean & Jerked 275#, and scored the most reps on our conditioning workout Saturday afternoon. Daniel weighs 150# and moved through five sets of eight Push Jerks @ 155# completely unbroken.

What’s that saying about the apple not falling far?

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Next is Diana Shaw who owns Graham CrossFit in Puyallup WA. Diana just won the 53kg weight class at the 2012 American Masters by 24kg, and also qualified for the non-masters National Championship in July. She’ll hopefully be heading there after an appearance in the new 40-44 division at the Games.

Diana Shaw – 165# Clean & Jerk (@ 117#):

Last but not least is Lisa Rendic from TJ’s Gym.

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Lisa is a newly minted 40 year-old who competed on the team for TJ’s that finished in 6th overall at the 2012 Games. In 2012 Lisa was 16th in the Open in the NorCal region, and she just won the masters division at the OC Throwdown. On Monday night she pr’d her Clean & Jerk at 185#, then 190# in succession. I talked her in to trying 200#, which she caught, but couldn’t quite stand up with.

I’m sure at some point it will be totally normal to see this level of performance out of 40-plus athletes, but when I get to see them succeed right before my eyes it’s pretty damn cool. I mean Becky Conzelman did just put up a 5:14 “Amanda”. Is there anything “the aged” can’t do?

WOD 130213:

BB Gymnastics

1) 5×2 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.

2) 5×2 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

Notes: The 1 Push Jerk should be performed after the 2nd Clean.

Conditioning

7 minute AMRAP of:

8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders

-then (no rest)-

1 minute AMRAP of:

UB Hang Power Cleans @ 155/105#

Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.

88 thoughts on “130213”

  1. If I miss the conditioning on a given day should I try to make it up later on a rest day or something. Feel bad for not doing it and I know that the conditioning that’s programmed usually (if not always) coincides with the strength for that day. So the stimulus won’t be exactly the same as if I had done it as programmed. Any educated opinions on this?

  2. Snatch: 70, 75, 75, 80, 80kg
    C&J: 100, 110, 110, 110, 110kg

    Conditioning:
    4 rds + 5 HPC (grip was failing)

  7. Snatch: 105#, 105#, 115#, 115#, 115#
    C&J: 135 x 5

    Conditioning

    7 minute AMRAP of:

    8 Push Jerks @ 95#
    10 T2B
    40 Double-Unders

    -then (no rest)-

    1 minute AMRAP of:

    UB Hang Power Cleans @ 135#

    4 rds + 9

    UHC = 2

  9. 6 AM OLY Conditioning later.
    2/6/3 pretty sure 9 hours was not enough recovery from yesterday’s work.

    Snatch – 155/155/165/165/175 (1st pull perfect, 2nd pull not quite @175)

    C&J – 205, then 225 across

    • Conditioning complete.

      4 rds + 18 reps

      9 hpc – ripped my hand off the bar on the 10th pull, caught the bar in mid-air and then slammed it cuz I had, technically, broken. balls!

  10. Thanks for the shout out to us old farts! Happy to report I just hit 357 for FGB, a 80 rep increase from a year and a half ago, a 270 back squat, 175lb power clean….I follow your programming as much a I can and where I can at my affiliate. At 41 I’m getting better every year so I can’t imagine where this sport and these young kick ass athletes are going to be in 10-15 years time, better yet where I’m going to be! I’m hopeful that a spot opens up in your Outlaw North camp in March. You do good work Rudy! Thank you!

  13. 1.) 3- 165, 1- 175, 1-185
    2.) 225

    Conditioning
    4 rounds + 2 toes to bar
    10 hang power cleans

  14. No blocks today, did everything from the hang..which was a horrible idea because my lower back is pretty damn fatigued from the past few days

    1) 185, 195, 195, 205, 205 (caught 215 a few times but kept dumping it behind me)

    2) 235, 245, 245, 245, 255

    Conditioning: 4 + 8 push jerks

    15 hang power cleans

  18. 1) shoulder weird, did light power reps up to 115
    2) 185-185-195-195-205

    Cond 3 Rounds even
    4 HPCs
    total grip fail. did some extra reps at the end to make amends but official score sucks.

  19. 1) 125#, 135#(2nd-F),135#x2, 140#
    2)145#, 155#x3,160#

    Cond-
    3rounds+8pj+7t2b
    12 HPCs

    I have to do lifting in my garage and then go outside for DUs & T2B (2 doors between garage to backyard)

  20. BBG:
    1.) 180×2, 180x(1fx1), 180x(1fx1), 180×2, 180×2
    2.) 205, 215, 225, 235, 240

    Conditioning:
    3+10T2B
    12 HPC

  21. BBG
    1) 165, 175, 185, 185 (1 miss), 195 (1 miss)
    2) 225 across (missed several cleans and made them all up)

    Conditioning
    4+1 rounds
    11 HPC (forearms haven’t felt like that since last time doing Elizabeth)

    1-1-2

  23. BBG
    5×2 hang snatch (above knee) 50-60-70-75(1.F)-75
    5×1 hang power clean + 1 jerk 70-80-90-95-95
    Did less volume than prescribed cause fatigue, soreness and lack of time

    Cnd.
    7′ AMRAP
    8 push jerk 70 KG
    10 T2B
    40 DU
    then, no rest
    1 min ME UB hang power clean 70 KG

    3R+4
    7 HPC

  25. Snatches
    80, 85, 90, 92.5 * 1 second one out the back door, 95kg * 1 first one way out in front
    Cleans
    110, 115, 110kg stopped as they weren’t perfect and I was lacking pop
    Conditioning
    3 + 50
    10
    MFS – 344

  28. 1) 120
    2) 155
    Conditioning:
    4+12
    8HPC

    First time I’ve done all my T2B UB in a metcon. It’s the little thigs in life.

  29. Snatch: 5×2 175#
    C&J: 5×2 225#

    Conditioning

    7 minute AMRAP of:

    8 Push Jerks @ 155#
    10 T2B
    40 Double-Unders

    -then (no rest)-

    1 minute AMRAP of:

    UB Hang Power Cleans @ 155#

    4 rds

    UHC = 19

  31. BBG-
    1) 165/175/180/180/185
    *right after my last set of snatch, I just randomly turned my head to look to my side and a huge sharp pain ran down the left side of my neck so I stayed light on the Cleans
    2) 185×5

    COND-
    3rds + 7 Jerks
    12 UB hang cleans

    • 5 rounds + 8 PJ + 17 HPC

      Paced it for exactly 5 rounds. A bit too conservative, but whatever.

  36. 5 x 2 Snatch (off blocks) 205 all
    5 x 2 Clean (off blocks) 265 all

    Conditioning: 4+25du + 9 HPC

    Need the rest day tomorrow.

  38. BBGym:
    1) 3×145, 150, 155
    2) 165, 175, 185, 195(f-jerk), 200(1)

    Conditioning:
    2+6 Push Jerks
    10 UB hang cleans
    -Had to d DU’s inside garage and they kept fuckin hitting shit, took a lot of time off the clock.

    M/F/S
    7/8/3

  39. mu progression work- done

    bbg
    1) 85, 95, 105, 110, 115, 120(1)
    2) 135, 140, 145, 150, 155

    cond
    3 + 3 pj
    10 ub hpc

  41. Snatch up to 165
    Clean up to 225
    Conditioning: 4 rounds even
    UB HPC: 3, (plus 4 to finish out the minute), grip fail of epic proportions.
    Body- stoked for rest day tomorrow is quite the understatement.

  42. BBG:

    1) Power Snatch – 165, 165, 170, 170 (1,F), 175 (1,F)
    2a) Power Clean – 225, 225, 235 (1,F), 235 (1,F), 240 (1PR,F)
    2b) Behind the neck Push Jerk out of rack – 5×2 @ 155; good feedback from left shoulder.

    Cond:

    2rnds + 1 DU + 5 HPC

    M/F/S: Glad_Tomorrow/Is_A/Rest_Day #ThatIsAll!

  46. BBG – I tried to go after it as heavy as possible today. Took 60 seconds rest for the first 4 sets of each movement but for my last set went maximal with a little more rest and got a heavy single.

    1) 225, 225, 225, 245, 265 (1)
    2) 275, 275, 275, 295, 315 (1)

    Conditioning

    4 Rnds + 2 T2Bs

    10 Hang Power Cleans. Picked the bar up way too late in the minute and ran out of time.

  49. Hello Rudy
    Great to see some information about masters following your programing. Do the masters that follow your program follow it as is or do they scale back some of the volume? Just wondering. As a 46 year old male, I personally find it difficult to keep up with all the volume. Been reading some masters sites and they suggest that we need to cut down the volume in general…Is that just giving up to age? If you have any info from the masters that follow your programing that would be great.

    Thanks for all your work.

  50. Snatch
    5×2
    215, 225, 225, 235, 235 1,(f)
    Clean
    5×2
    235×2, 255×2, 275(f)
    No jerk today, shoulder shot

    3 + 10 du/ 5 hpc

  51. BBG

    Snatch off Block (singles)

    Up to 235, some close misses at 242. Off day.

    Clean Deadlift + Low Hang Clean

    286
    301
    312

    Conditioning (we had the 9 min AMRAP version posted, not the 7 min + 1 min)

    6 + 11

  52. BBG
    1. 85 90 95 97 100 103×1
    2. 100 105 110 115 120 125only 1 clean

    conditioning: 4+9 double unders
    13 hang power cleans

    made up last fridays du, mu burpee wod as well
    7 20
    7 14
    7 12
    5 13
    3 16
    5 12
    5 13

  54. BBG:
    1) 95-115-135-155-165 (Kept it lighter than usual, nursing shoulder and elbow)
    2) 225-225-225-245-275

    Conditioning:
    5 Rounds even
    9 Hang Power Cleans

  56. Snatch from box
    135/155/155/165/175

    5*2 C&J from box
    185/185/205/215/225

    Conditioning:
    3 rds plus 3 reps

  59. 5 rounds + 5 push jerks, 6 HPC

    finished 4 rounds in 5 flat and then started being a pussy to save my grip for hang cleans. Which was pointless because i still only got 6 reps. FML

  60. Bbg:
    1) 165(f,x),175,185(f,x),185,185(f,x)
    2) 205,225 last 4

    Cond:
    4 rounds
    7 hpc (hands are destroyed)

    MFS 2/7/7 (mostly calf/hammy pain)
    Honestly didn’t think I would be able to train today I was so sore. Rolled/flossed/stretched last night, good sleep, and a hour tissue work this morning and I was 70% functional.
    Not sure about everyone else but these 3 days killed me. Rest day tomorrow 🙂 should be called recovery/rehab not rest !

  61. 1) 185# across. Had a few misses. Snatch was off. Don’t know WTF happened.
    2) 225# across. Missed last rep.
    Conditioning
    5 rounds even
    7 HPC

    • tad,
      don’t think that I don’t see you posting. and just know that I’m pissed that you are beating me by a few reps everyday in the metcons. get your ass to ATX and let’s compete.

  64. BBG
    1. 135, 146, 155, 167, 175 f, 175, 175
    2. 225, 185, 195, 205, 215, 220, 225
    Cond
    3 rnds 9 HOC

    5/6/4

  65. 1) 60, 70, 75, 80, 85kg
    2) 90, 95, 97.5, 102.5, 107.5kg
    3) 4+8 & 8HPC

    UB jerks, 8/2 4th rd of TTB, only 4th set of DU’s was UB the rest had trip ups. Pussed out on HPC because grip was going quickly.

  67. 1) 50, 55, 60, 65f (2nd rep), 65f(2nd rep), 65f(2nd rep), 65f(2nd rep)
    2) 70, 75, 80, 85f (jerk), 82.5f (jerk), 82.5, 85
    Cond) 2 rounds + 6 push jerks, 5 UB HPC

  68. Snatch- 103, 113,113,123,123
    Clean jerk- 113,123,123,done( tired, frustrated, and out of time)

    Conditioning:
    3 rnds + 10 reps
    6 T2b

  69. 1) Shoulder still out so I did snatch pulls from blocks – 110 / 115 / 115 / 115 / 120
    2) 100 / 100 / 105 (f-jerk) / 105 / 105

    Conditioning:
    5 rounds, 17 HPC

  74. BB Gymnastics

    1) 5×2 Snatch from blocks (just above knee) – 145/155/175/180/185
    2) 5×2 Clean from blocks (just above knee) + 1 Push Jerk – 215/215/225/225/230

    Conditioning
    3 rounds + 8PJ + 10 T2B + 34 DU
    7 UB Hang Power Cleans, grip sucked

  75. bbg:
    1) 115/115/120/120/120
    2) 135/135/140/140/140

    conditioning 2 rds + 1 pushjerk + 7 hpc did at 135

  76. BBG:
    1) snatch from blocks 75/80/85/back to 75 for technique/75

    2) clean from blocks + 1 PJ: 95/95/105/105/105

    Conditioning:
    100lb
    2 rds + 4 PJ

    7 UB hang power cleans 100lb

  77. 1) 85
    2) 115, 120, 120, 130, 135

    Conditioning
    2+8 jerks and t2b sucked. Second wod of the day (no excuses though ) 🙂

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