Road to the 2027 Crossfit Games
You gotta have dreams, right?
Background:
I'm 28, 5'9, and 67kg. Around 5 years ago, I was 77kg and pretty fat with very little muscle. I then cut on and off for 2 years, making tons of mistakes along the way. I got down to around 59kg, and realized I was way too small and weak. I then did SS, got too fat (ate way too much), then cut again. I then did Madcow 5x5, got too fat, and cut again. Next came 5/3/1, fatness, and another cut. Along the way I plugged many leaks. One of them was that I would count my calories diligently until dinner, and then eat whatever for dinner without going overboard. Looking back, that was a really dumb move because I ended up eating way too much on both cuts and bulks. My cuts were really slow and I put on weight way too quickly when bulking.
Once I figured this out (duh), my previous cut was the best ever and I was pretty easily able to lose weight. Now, I plan on going on a long, slow, bulk (300 calories above maintenance).
That was the introduction to my previous log 3 years ago. I'm now 31, still 5'9, and around 71kg. I did a few bulking and cutting cycles, but it was becoming really monotonous and I was taking a lot of mini breaks. Enter crossfit. I stumbled onto the website of one, signed up for an induction class, and was hooked after day 1. I liked the structure and the competitive nature of it. I also liked how you had to be good at everything to be good at crossfit.
Crossfit Journey
I started in October 2016 and until around December 2017, just did crossfit. I stayed around the same bodyweight, my lifts went up, my endurance improved, my gymnastics got better, I learned the olympic lifts, and I finally didn't have to deal with feeling fat and skinny from all the bulking/cutting cycles. Having said that, I think I've reached the point where I need to do less crossfit to become better at it.
After a year and a half, I think I'm finally a pretty average crossfitter. Here are some of my numbers:
Squat: 127.5
Front Squat: 115
Deadlift: 145
Bench Press: 84 (estimated)
Overhead Press: 62.5
C&J: 77.5
Snatch: 52.5 (a bit old, should be closer to 60)
5k run: 24:37
1k row: 3:40
Jackie: 10:03
Fight Gone Bad: 225
Crossfit Open 2017: 28th percentile
Crossfit Open 2018: 45th percentile
Strict Pullups: 13
Muscle Ups: 1
Handstand Pushups: 14
What I'm doing now
My gymnastics is relatively stronger than my strength and endurance, and my weightlifting is pretty rubbish. Here is a rough weekly plan for the next couple of months.
5/3/1 - 2 sessions a week (combining BS and BP in one session, DL and OHP in the other)
Pete's plan beginner - 3 a week (it's a rowing program, to get a solid aerobic base)
Olympic lifting class - 1/2 a week
Crossfit class - 1/2 a week
Run - 1 a week (I wish I could run more, but it destroys my legs)
The End Goal
The goal is to just become as good at crossfit as I can and to keep getting better. I turn 40 in 2027 and there is a 40-45 division at the Crossfit Games, see you there.
Have you done 15.5? Ouchie….one of few workouts where I rolled on the ground for a bit. But I’ve always done poorly with lactic acid buildup. Break up those thrusters early, pace the row and don’t break up thrusters as much at the end….
Have you done 15.5? Ouchie….one of few workouts where I rolled on the ground for a bit. But I’ve always done poorly with lactic acid buildup. Break up those thrusters early, pace the row and don’t break up thrusters as much at the end….
What was your time?
I really, really, wanted to go but ended up taking a rest day. I actually put on my clothes to leave the house then changed my mind. My tennis elbow is starting to make an appearance and I have done quite a few hard days recently. I feel like going today would have been short term happiness (testing myself), but would have hurt me for the Open. So I was sensible.
I think this would actually be a good one for me. I'm strong enough to be good at thrusters and can go ham at them and then recover during the row.
I can’t remember, think 11ish minutes. The row/thruster combo is one at the time I should’ve been OK at but it got hard for me for sure.
Bike
60 minutes, 25227m, 2:22.7, ave HR 140
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A bit faster, a bit lower HR. Giving my left shoulder and tennis elbow 5 days of proper rest.
I can’t remember, think 11ish minutes. The row/thruster combo is one at the time I should’ve been OK at but it got hard for me for sure.
11 is pretty good. One guy at my gym went sub 10, but there wasn't anybody between 10 and 11.
Crossfit
Strength
Deadlift: 130x2x5 (every 2 minutes)
Metcon
15-12-9-6
Calorie Air Bike
Deadlifts, 70kg
Strict Handstand Push ups
8:08 - 12/9/6/3 strict HSPU, C2 bike
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I feel well rested after some lower volume. Deadlifts were low RPE as usual. I'm super happy with the metcon and my HSPU. I actually might have been able to finish that under the 10 minute time cap Rx.
Left shoulder is still giving me some problems though.
Bike
C2 Bike: 40 minutes, 16708m, 2:23.6, ave HR 142
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Grinding away. Another double session.
Crossfit
Strength
Bench Press: 70x5x5 (every 2 minutes)
Metcon
2 sets
27-21-15
Calorie Ski/Row/Bike
Push-Ups
-Rest 5:00 between sets-
16:21 - 24/18/12 row and push ups - 4:59, 6:22
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More fun. I flew through the first set and then push-ups became singles towards the end of the second set.
Crossfit
Strength
Front Squat: 87.5x5x5 (every 2 minutes)
Metcon
For time:
120 Double Unders
40 Dumbbell Front Squats, 22.5s
20 Box Jump Overs, 24"
5:09 - 15kg DBs
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I should have taken today easier before the Open, but whatever. Squats were gassy. It was a fun little metcon and at least I took the weight way down, so I would be able to walk on Saturday.
I have realized that everything comes down to the quality of food I eat and the timing of it before I sleep. I have a month's worth of sleep/snoring data now. If I eat a good dinner 3-4 hours before I sleep, I snore a lot less. If I snore less, I sleep better, and I wake up feeling better. If I eat a lot, or eat very close to sleeping, I snore a lot. I sleep horribly and everything is affected the next day. I definitely need more data, but this is the only thing conclusive I get. Sleeping position for me doesn't seem to matter all that much.
Have you done any/much analysis with/without alcohol?
24.1 is announced
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Time cap: 15 minutes, DB 22.5kg
It's going to be a grind and suffering. I got worried when Dave Castro said burpees and DB snatches because I thought it was a repeat of back breaking 17.1, but I think this should be fine for my back.
That would have been 100% in my wheelhouse
Watch from 13:22. I was looking up random submitted videos on the leaderboard and found this. I loved it. Just some random guy all out suffering in his garage alone to climb up a few hundred places on the leaderboard. 100% effort.
24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Time cap: 15 minutes, DB 22.5kg
13:23 - ave HR 188, max 194
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Pretty average, but I gave it close to my all. HR was 193 3 minutes in. My HR was 175 after 6 snatches in the warm up!!! Maybe it's time to accept that my cardio just doesn't get better as fast as my strength and gymnastics. But it's fine, I'll keep grinding.
Did the 21 snatches in 6/5/5/5 with a quick break. 15 in 6/5/4. 9 in 3/3/3, I finished the first part in 5:28, second part in 10:49. Which was all actually according to plan, but I just fell apart in the round of 9. I think I could have entered the pain cave a bit more at the end and cut a few seconds off. HR chart seems to support that. It doesn't quite keep sloping up for the last half of it.
will you do it again?
Seems like the kind of one where the knowledge/experience might get you a lot faster on a second attempt
will you do it again?
Seems like the kind of one where the knowledge/experience might get you a lot faster on a second attempt
Nah, it was just so gruelling. I had to judge 10 minutes after I was done and was struggling to count reps out loud! Proper race effort. I think I could maybe go sub 13 by starting a bit slower, but it's fine.
Was so fun.
I'm in pain just watching that. Watching that guy do it in his garage and then imitate the sounds of somebody clubbing a baby seal when he finished was really a sight to watch and hear.
I never got into doing the Open back when I did CrossFit. My pain tolerance was just never high enough. Glad you enjoyed it though.
Crossfit
Metcon
For time: (18 minute cap)
1000m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000m Row
16:37 - 40 push ups, 150 double unders
Accessory
Tricep Extension: 4x15
Single Arm DB Bench Press: 20x10x2, 17.5x10x2
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Fun day. I probably could have done all 50 push ups and finished under the time cap.
Crossfit
Strength
Front Squat: 75x5x5 (EMOM)
Metcon
For time:
50 V-Ups
50 Box Jump Overs (20)
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups
15:51
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Well cool. Weird metcon. Toes to bar took forever and everything else was super easy. Toes to bar were a lot harder after the v ups.
I think I've realized a big reason as to why my cardio has been static in the last year. I underestimated how much fitness I got from cycling to and from work 5 times a week. I now basically go once a month or something since I have been 95% fulltime crypto/NFTs and 5% trading traditional stuff. That is a lot of easy cardio that I haven't been doing. And these last 6 months of adding in extra easy cardio just replaces that.
So since I'm not planning on going to work much at all, I am going to start cycling to and from crossfit. And also eat a better dinner so I snore less and sleep better. Bring on the Open 2025, ha.
I had a similar thought recently.
I was power (ish) walking for an hour a day for the first year or so I was rowing. It didn’t feel like that much but I think it helped build a base through a ton of low heart rate work. Ut3 probably although I wasn’t measuring
I rarely do it any more and I’ve noticed a difference. And all my reading suggests that a large volume of this stuff helps
At the other end of the spectrum…how many times a week are you going full out in metcons? Like from 97% to max effort/save your life type workouts? Because I think the answer to that needs to be between 2 and 3 for max effect too
I had a similar thought recently.
I was power (ish) walking for an hour a day for the first year or so I was rowing. It didn’t feel like that much but I think it helped build a base through a ton of low heart rate work. Ut3 probably although I wasn’t measuring
I rarely do it any more and I’ve noticed a difference. And all my reading suggests that a large volume of this stuff helps
At the other end of the spectrum…how many times a week are
I go on three 2 hour walks a week with my dog, but those are leisurely so I don't count it. I think an hour of power walking definitely helps. I was doing 10km/30 minutes of easy cycling 5 days a week. It's kind of stupid in hindsight that I discounted it so much.
I probably average 1 97% workout a week and maybe 2 85-90% workouts. When you said it needs to be 2 or 3, did you mean most people do too many or too little?
I go on three 2 hour walks a week with my dog, but those are leisurely so I don't count it. I think an hour of power walking definitely helps. I was doing 10km/30 minutes of easy cycling 5 days a week. It's kind of stupid in hindsight that I discounted it so much.
I probably average 1 97% workout a week and maybe 2 85-90% workouts. When you said it needs to be 2 or 3, did you mean most people do too many or too little?
It seems like 2.5 is the perfect amount. Less than 2 is too little and it’s certain that more than 3 is counter productive. The 3rd one depends on how much base work you’re doing. The more base and UT1 type stuff you do, the less impact a 3rd AT session will be and it might actually hinder your recovery and performance.
So for me, 3 is probably right albeit I’m missing out on the base work and it’s impact but if you’re doing metcons 6 times a week you should probably be doing two easy, 2 at 85-90 and then 2 at 97+
Crossfit
Metcon
15:00 AMRAP:
200m Run
15 Kettlebell Swings (American), 24lg
10 Burpees
6+15m - 16kg KB - ave HR 180, max 188
Extra
Bench Press: 60x8x2, 65x8x2 (every 2 minutes)
Accessory
Plate Front Raise: 10kgx12x4
Curls: 7.5sx10x4
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This seems a lot better with adding in cycling to and back. I also squeezed in some benching.
I took the weight way down in the metcon to move faster. HR didn't hit 190, so I think it was like 90% effort.
24.2 is
AMRAP 20:
300m row
10 deadlifts, 84kg
50 double unders
I'm a bit disappointed as this is really, really similar to 24.1. Another hinging movement with some cardio. Zero gymnastics.
I should do okay. Big double under sets is a weakness, but I think rowing gives me an edge because people don't realize going slower on there saves you so much time everywhere else.
That’s basically a double under workout.
The row and the deadlift are too easy to make any difference
