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?
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.
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.
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?
All the people I know who make it up on rest days tend to recover just fine. Listen to your body brotha.
Snatch: 70, 75, 75, 80, 80kg
C&J: 100, 110, 110, 110, 110kg
Conditioning:
4 rds + 5 HPC (grip was failing)
This looks really fun. I so want to do this. But not today. Tired.
Sent from my iPhone
Hi, I see some people write MFS with numbers 6/7/6 for exemple.
What does it mean?
Im a nice guy. Mood, Fatigue, Soreness.
To save yourself in the future, read the FAQ.
Thx nice guy 😉
3 rounds + 10 toes to bar (-DU)- 7 cleans Rxd
Bbg:
1) 65kg
2) 90kg
Cond:
2 rounds + 4
8 hpc
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
BB:
1) 84kg
2) 111 kg
Con:
1) 70 kg
3+8
2) 70 kg 13
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!
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!
1.) 155#
2.) 195#
Conditioning
3 rounds + 37 du’s
7 UB HPC
Bbg –
1) 215
2) 265 (a bit heavy, werent quite perfect.)
Cnd –
5rnds even
12 hpc
1.) 3- 165, 1- 175, 1-185
2.) 225
Conditioning
4 rounds + 2 toes to bar
10 hang power cleans
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
BBG
1) 185-195f-190-190-190
2) 225 across
Conditioning
5 rounds even
11 hpc
MFS 3/7/6
BBG:
1) 70-80-80-85-85Kg(1)
2) 90Kg
Cond:
3 Rounds/10 Cleans
cond
3 rounds+13 dubs/18 hpc rx
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.
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)
BBG:
1.) 180×2, 180x(1fx1), 180x(1fx1), 180×2, 180×2
2.) 205, 215, 225, 235, 240
Conditioning:
3+10T2B
12 HPC
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
so true on the forearms i thought it was worse…
cond
5rds +12
hang power cleans 13
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
bbg
1)190,195,200,205, 210f (1)
2)225,235,245,255,265
cond
4+10
ub hpc-7
td
cond
4
ub hpc-10
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
BBG
1) 215
2) 245
COND
5+2
HPC=10
Sn 115- 125 (FAIL x2 )-115 for the rest
Clean 145
4rds + 2jerks
14hpc
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.
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
Are there any outlaw friendly boxes in Ontario California?
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
1. 165
2. 195
Metcon – 5 + 2 jerks. 7 HPC.
BBG
175 -185
225-235
Cond
4 rounds + about 10 dubs
10 hpc
1) 205×5, 215, 220 (1 miss)
2) 295 (1 miss)
Conditioning tonight.
5 rounds + 8 PJ + 17 HPC
Paced it for exactly 5 rounds. A bit too conservative, but whatever.
BBG
1-90kg for all 1 miss
2- 105,105,110,110,110kg no miss
conditioning
4+8+3
10 cleans
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.
BBG
1. 85#
2. 105 (3),110,115
Conditioning (modified to 8 HPC 70# no PJ)
4 + 9
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
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
1) 95, 115, 135, 155, 165
2)165, 185, 205,225, 225
Conditioning
3+8
14 UB HPC
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.
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!
Correction: Mid-Hang Power Snatch & Mid-Hang Power Clean
1. 205
2. 255, 275, 285, 290, 315
Metcon – 4 + 20 DU’s . 8 HPC.
Email me gstebbings@gmail.com if you’re looking for a spot at the following camp – March 6th – March 8th (mid-week) Long Island City, NY CrossFit LIC. Cheers!
1) 195 175×4
2) 235
Cond: 4 rounds
5 hang power cleans. (shitty)
2/2/5
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.
Beast! That looked so easy…
Dude I love the boxes. I could never do that off the floor, which probably means I should deadlift more. Thanks man.
BBG:
Snatch:80,85,85,90,95
C+J: 100,100,105,110,115
Everything felt heavy today
Conditioning:
4+ 35DU’s
10 hpc (picked up bar too late
Weightlifting
1) 135, 140, 145, 150, 155(1)
2) 185, 195, 205, 215, 225
Conditioning
2+2
10
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.
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
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
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
1) 165
2) 205
Cond) 3rnds 12 reps
1/8/3
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
1) 145
2) 215
Cond. RX
4 rds + 6 PJ
ME UB PC
16
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
1. 85-95-105-105-110
2. 125-125-125-135-135
Conditioning:
3+21 (3 Double Unders)
9 HPC
No snatch or C&J because of the shoulder
Cond: 4rnds + 10 HPC
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
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 !
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
Bbg –
1) 195,200,205,210,215
2) 230
Cnd –
4rnds + 5 PJ
10 hpc
BBG
1) 185×3, 190×2
2) 215×3, 225×2
Conditioning
4+8 Push Jerks
13 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.
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
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.
1) 155#
2) 195#
conditioning
4+3
9hpc
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
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
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
1) 155
2) 205
Conditioning:
4 rds and 6 HPC
At CrossFit Bluegrass in Louisville, KY
1) 115
2) 155
Cond: @135#
2 rounds + 5 push jerks
5 hang pwr cleans
BBG
1) 85kg
2) 105kg
Conditioning
4 rounds + 13 double Unders
10 HPC
29/m/5’11″/190
BBG
1) 95-125-135-145-155-165-175(1)
2) 135-165-185-205-225
Conditioning
3rds + 5 PJ
Then 11 UB Hang Power Cleans
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
bbg:
1) 115/115/120/120/120
2) 135/135/140/140/140
conditioning 2 rds + 1 pushjerk + 7 hpc did at 135
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
1) 85
2) 115, 120, 120, 130, 135
Conditioning
2+8 jerks and t2b sucked. Second wod of the day (no excuses though ) 🙂