January 15, 2017

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It probably should have been a restful Sunday, but my friend, Tony Murphy is at Wodapalooza in Miami and has sent me several videos.  One came yesterday that showed some 50+ year old guys doing Grace at 185 lbs.  Just a few years ago, Heavy Grace was 155 lbs for the Elite men, now we have 50+ year olds doing 185 in regional competition.  Unbelievable.

I couldn't resist.  It seemed impossible, or at least really tough so I put an email out to my friends and a few showed up to give this a try.  Here is the description off the Wodapalooza website:

WOD 4 & 5 | Beauty & the Beast

 

WOD 4 - Beauty Complete for time:

"Heavy Grace" - 30 Clean and Jerks*6min Time-cap

At minute 6, begin...

WOD 5 - Beast Complete for time:

  • Handstand Push-ups
  • Calorie Row
  • Axel Hang Power Snatches
  • Bar Facing Burpees
  • Overhead Squats
  • Bar Muscle-ups or C2B + Hand release Push-ups
  • *6:00 to 17:00min Time-cap

Breakdown by Division | 

WOD 4-

Elite- (225, 155lb)

Rx, International Cup, Master's 35-39, Master's 40-44- (205, 145lb)

Intermediate, Master's 45-49 & Master's 50+- (185, 135lb)

Scaled & Youth 16-18- (165, 115lb)

Youth 13-15- (95, 65lb)

Youth 10-12- (55, 45lb)

WOD 5-

Elite-

  • 36 Strict Handstand Push-ups
  • 36 Calorie Row
  • 24 Axel Hang Power Snatches (115, 80)
  • 24 Bar Facing Burpees
  • 12 OH Squats (225, 155)
  • 12 Bar Muscle-ups

Rx, International Cup, Master's 35-39 & Master's 40-44-

  • 36 Strict Handstand Push-ups
  • 36 Calorie Row
  • 24 Axel Hang Power Snatches (105, 75)
  • 24 Bar Facing Burpees
  • 12 OH Squats (205, 145)
  • 12 Bar Muscle-ups

Intermediate, Master's 45-59, & Master's 50+-

  • 36 Handstand Push-ups
  • 36 Calorie Row
  • 18 Axel Hang Power Snatches (105, 75)
  • 18 Bar Facing Burpees
  • 9 OH Squats (185, 135)
  • 9 Bar Muscle-ups

Scaled-

  • 27- Men 12- Women Ring Dips 
  • 36 Calorie Row
  • 18 Axel Hang Power Snatches (90, 60)
  • 18 Bar Facing Burpees
  • 9 OH Squats (165, 115)
  • 9 C2B Pull-ups & 9 Hand-release Push-ups

Youth 16-18-

  • 36 Handstand Push-ups
  • 36 Calorie Row
  • 18 Axel Hang Power Snatches (90, 60)
  • 18 Bar Facing Burpees
  • 9 OH Squats (165, 115)
  • 9 Bar Muscle-ups

Youth 13-15-

  • 27 Plyo Push-ups
  • 27 Calorie Row
  • 18 Hang Power Snatches (65, 45)
  • 18 Bar Facing Burpees
  • 9 OH Squats (95, 65)
  • 9 C2B Pull-ups & 9 Hand-release Push-ups

Youth 10-12-

  • 27 Push-ups
  • 27 Calorie Row
  • 18/18 Hang Power Snatches (25,15)
  • 18 Bar Facing Burpees
  • 9 OH Squats (55, 45)
  • 9 C2B Pull-ups & 9 Hand-release Push-ups

I decided to give it a try at the 45-49 division standards which is a 185 Grace.  The competitors had a 6 minute cut off.  I didnt finish this within 10 minutes.  Trevor did a 225 Grace at the Elite level in 7:35 which is respectable, but the leaders did it in 3:23.  In the 45-49 division, the leader, Brian Deleon completed 185 Grace in 3:23.  At the 6 minute cutoff you are to start the next workout and try to beat the 17 minute cutoff. 

I set the clock for 25 minutes.

I made it through 13 burpees in the 25 minute cutoff.  Very tough workout for me. 

The moral of the story is that LOTS of people are reaching unbelievable fitness levels at all ages.  The weights have gotten MUCH heavier and the volume is extremely high.  Compare this regional competition to the actual CrossFit Games of 2010 and you will see that the weights are heavier in the 50+ division than what was expected of the best athletes only a few years ago. 

Where are we going with this?  How heavy can it get for a 50 year old? 

Congratulations to those competing...you are seriously raising the bar for the rest of us.