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.
Okay, so 6 rounds + the 300m row gets me a decent score. 7 rounds would be my stretch goal. That leaves me at 3 minute rounds and then 2 minutes to do as much as I can.
Row at 2:30 (proper recovery) takes me 1:30
Deadlifts in 6+4 with a 5 second break. 30 seconds
That leaves me a minute to do 50 double unders.
I don't need to pace the double unders because I will row VERY slowly after that. I just need to start slower than I think, so I don't blow up. The 50 double unders could easily take me 2 minutes if my HR goes really high and then I'm done.
The pros were rowing at 1:45, utter madness.
I reckon row slow, deadlifts unbroken. That’s not much weight and even if you take more rest at the end of the DL, you’ll be saving from not resting half way
24.2
AMRAP 20:
300m row
10 deadlifts, 84kg
50 double unders
6+40 (10m row = 1 rep)
--------------------------
Pleased with that. I think I executed as well as possible for a one and done. Round times were 2:44, 2:54, 2:55, 3:06, 3:20, 3:20 and I had about 1:35 remaining for the 7th round.
I rowed the first round at 2:15, then 2:25 and then it went into the 2:30s. I didn't even bother strapping in and out. I basically wasted no time in transitions, just straight to the bar for 6 deadlifts. Rest 3 seconds. 4 deadlifts. Rest 3 seconds. Start skipping. The double unders were in 3 sets, but I tripped a few times. They took longer and longer. The row in the 7th round was at 2:10 and I had 16 seconds left for the deadlifts which I did as fast as possible and snuck it in.
If I were to redo, I would force myself to row at 2:20 throughout and see if I can hang on and get to 7 rounds. I think my double unders might fall apart and it won't really make a difference.
I'll post rankings in a few days when it's all been submitted.
Crossfit
Metcon
20 minute EMOM: (0:40 on/0:20 off)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
Didn't count - 22-32 lunges, 14-18 box jumps, 12-17 v-ups, 4-5 wall walks
Extra
Front Squat: 80x7x3
------------------------------
Cycled to and back. I drank, ate a burger, chips, and ice cream late last night, so just went at a somewhat uncomfortable pace. I squeezed in some squats as well, which was nice.
It's going to be my best ever Open ranking going into the last week, and this is with nothing heavy and no gymnastics. A nice 2 parter in week 3 with ltos of muscle ups and a 1 rep max clean and jerk, please.
Crossfit
Strength
Bench Press: 60x5x5 (EMOM)
Metcon
For time:
30-24-18-12-6
Calorie Assault Bike
Dumbbell Bench Press, 2x22.5kgs
13:02 - 17.5kg DBs
------------------------------
Cool. Fun. I am going to post monthly cycling totals instead of mentioning it every day.
Open Gym
Power Snatch: 45x2x4
Clean and Jerk: 70, 70, 72.5, 72.5, 72.5, 72.5, 75, 75 (every 1:15)
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I was testing out my shoulder because I am pretty sure there will be a heavy complex on Saturday. Snatches still hurt when I catch it. I did 3 overhead squats with an empty bar and it really hurt. Clean and jerks actually felt pretty good. I'm going back to the physio next week, this has been 3 months now!!
24.3 -
5 rounds of:
10 thrusters, 43kg
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, 61kg
7 bar muscle-ups
Time cap: 15 minutes
I like it. It's going to hurt, but this suits me. My initial thoughts are 6+4 thrusters and chest to bar singles. Go at 90% pace in the first part without blowing up. And then obviously just do whatever I can in the second part.
24.3
5 rounds of:
10 thrusters, 43kg
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, 61kg
7 bar muscle-ups
Time cap: 15 minutes
108 reps - 1 muscle up (tie break of 9:49)
--------------------------------
That was maybe the single worst Open workout I have ever done in terms of how I performed. Everything was going according to plan. 6-4 for thrusters. Quick singles for chest to bars. I did the first 2 rounds in around 3:10 and then slowed down a bit and finished the first part in 9:49. 9-10 minutes was the target.
The 61kg thrusters felt heavy, but I did 2-1-1-1-1-1 and had 3 minutes left. I then kept failing muscle up after muscle up. My tired brain thought it was a 14 minute time cap, so I gave everything I had at 13:50 and got 1, and then failed the 2nd. I then failed a couple more after. WTF. I've done 7 unbroken under fatigue.
A few of us went to our other location so that we could drop the bar and for bars where our head wouldn't hit the ceiling. I think I chose one that was too short. It was great for CTB singles because I didn't have to jump up. But I don't think I got a big enough kip.
I am going to redo it on Monday. I wanted to get into the second round of BMU. But who knows now.
Couple of videos
24.3 - Redo
5 rounds of:
10 thrusters, 43kg
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, 61kg
7 bar muscle-ups
Time cap: 15 minutes
112 reps - 5 muscle ups (tie break 10:35)
----------------------------
I don't know whether to laugh or cry. I started and felt HORRIBLE. I nearly quit after 3 minutes. I redid it with a friend and he kept yelling at me and that helped. I also thought about feelers quitting rowing a few times and just wanted to keep going because I knew I would feel terrible if I quit. I struggled and finished the first part almost a minute slower and way more rekt. The only thing that kept me going was that I still knew I would get a better score because of how badly I did last time.
I did the thrusters in 1-2-2-2. I had about 1:30 left. I rested 30 seconds and did a set of 3 BMU and then a set of 2. Much better score, but still so much under what I can do if I had a minute left like last time.
Another reason I may have gone slower is that I used a higher bar for chest to bars and 50 singles meant 50 extra jumps. So I might have been feeling fine, but just need a lower bar for singles and a higher bar for a big kip for muscle ups. IDK.
It's a decent score and probably my best ever crossfit open. There is still so much room for improvement. I'lll post results in a few days. I'm 37, feel old, but still getting fitter.
well done for re-doing
Why did you did the chest to bars in singles? It’s a horrible workout. I hate thrusters so much
Was it a grip thing or a conditioning thing?
well done for re-doing
Why did you did the chest to bars in singles? It’s a horrible workout. I hate thrusters so much
Was it a grip thing or a conditioning thing?
Thanks!
Singles are pretty universally accepted as the way to go these days (obviously also depends on rep scheme, weight, etc) for toes to bar, chest to bars, snatches, clean and jerks.
You can do 10 singles in 40 seconds. 4-3-3 with a 5 second break and 5-5 with a 10 second break all probably take the same. It's a lot harder to do 5-5 with a 10 second break deep in a workout, whereas 10 quick singles is much easier to maintain.
Singles saves your grip and keeps your HR down.
My grip was fine for this one, it was mainly just conditioning.
Crossfit
Strength
Bench Press: 82.5x2x5 (every 2 minutes)
Metcon
3 sets:
15 Calorie Row
15 Shoulder to Overhead, 42.5kg
20 Toes to Bar
15 Shoulder to Overhead, 42.5kg
15 Calorie Row
-Rest 3:00 between sets-
19:16 - 4:03, 4:18, 4:55 - 35kg/15 toes to bar
------------------------
Bench was RPE 10 on the last set. I don't think I'm going to set a PR if next week is test week. The metcon was really fun and grippy. STO was unbroken in the first bit and 9+6 in the second. Toes to bar were 6/5/4 for 2 rounds, and 6/4/1/1/1/1/1 in the last.
I'll end up 60th percentile overall and 92nd percentile in the 35-39 age group in India. 75th percentile (overall) and above makes it to the quarterfinals, so I wasn't even close. I am going to make it a concrete goal to reach it next year. I need to keep it simple was well.
For next year:
1. Get stronger
2. Keep improving cardio
3. Be lean for the open
My cardio wasn't at its peak because I stopped cycling. And I wasn't lean for the Open. I am the strongest and heaviest I have been, but I just have to accept that I have a bad relationship with food and that I have to really commit to a cut to be able to do it. So this year, I'm not going to do a big 6 month bulk and then a cut. I'm going to do mini bulks and cuts, so I am never too fat. The first cut starts now, so I can be somewhat respectably not fat.
Crossfit
Strength
Front Squat: 107.5x2x5 (every 2 minutes)
Metcon
AMRAP 12:
8m Single Dumbbell Walking Lunge, 22.5kg
50 Double Unders
8m Single Dumbbell Walking Lunge, 22.5kg
15 Calorie Row
3+72
-------------------------------
Squats actually felt really strong. Next week is test week. I think I am a underdog to set a PR (currently 127.5). 130 would be very cool though.
I've realized my double unders are fine. I suck at large sets because of my engine.
I went to the physio yesterday. He said it is most likely a shoulder impingement. I have some stuff to do. If it doesn't get better in a month, then it's a steroid injection. He said 70% chance it should get better without it.
Crossfit
Metcon
12 min AMRAP:
26 Toes-to-Bar
28 Thrusters, 20kg
100 Double Unders
2+6 - 26 TTB in first round, 20 in second round, 60 double unders
------------------
Meh, fine. Shoulder is still bothering me. I am coming up with a plan for the next 2 months. I need to lose some weight and get my shoulder better. Keep lifting and hammering out the cardio. Then when my shoulder is fine, back to weightlifting finally!!
Crossfit
Strength
Bench Press 1RM: 85, 91, 93f
Metcon
For time:
3 Rounds:
27 Air Squats
21 Toes to Bar
15 Deficit Push Ups, 4"
-rest 3:00-
3 Rounds:
27 Air Squats
21 V-Ups
15 Push Ups
18:39 - 8:00, 7:39 (15 toes to bar)
-----------------------------
Utter dogshit. I'm the heaviest I have been and am 5kg under my bench PB. I suspect it has something to do with my shoulder. My motivation is waning a little with not being able to do olympic weightlifting and with heavier bench bothering me.
I've eaten well for 5 days now and all I can do is to keep cutting and do the rehab for my shoulder. Then hopefully in 1-2 months, I can be lean and can get back into weightlifting and get stronger.
Crossfit
Strength
Front Squat: 115, 120, 125f
Metcon
AMRAP 10:
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over, 30"
92 reps
-----------------------------
Another bad day. Previous PR was 127.5 and I knew I wasn't beating it early on. I think I had 125 in me if I had a bit more WIM, but I didn't feel like grinding and doing an ugly rep for not a PB.
I'm in a bad place in training. Quite heavy, shoulder hurt, and not the strongest I've been. BUT, I've had a week of eating well. I've been cycling to and from crossfit. So I'm going to keep doing this for 2 months - cut, increase my cardio. And hopefully lift enough to get a bit stronger. Then we bulk and set PRs, without getting fat this time.
Crossfit
Strength
Deadlift: 142.5x5 (rep PR!)
Metcon
At easy pace:
5-4-3-2-1-2-3-4-5
Wall Walks
30m Farmers Carry (2x32.5 KBs) after each set
22:12
----------------------------
A good day. Deadlift was RPE 7.5 maybe. The last rep slowed down a bit, but zero back rounding. I think if I were to gut out 2-3 more reps, my form would have broken down a bit. So perhaps RPE 10 with good form.
I did yesterday's metcon at an easy pace. Quite pleasant.
Crossfit
Metcon
Every 4:00 (4 sets)
10 Hang Power Cleans (70/47.5kg)
15 Strict Handstand Push-Ups
10 Hang Power Cleans (70/47.5kg)
1:55, 2:30, 2:35, 2:45 - 55kg/7 strict HSPU for 2 rounds, 50kg/7 kipping for 2 rounds
-----------------------------
Okay, I'm starting to feel optimistic about training again. It's been 10 days of good eating. I am weighing myself everyday to keep it measurable and keep myself accountable. I got that initial weight loss whoosh. I can enjoy days like today and not feel like I need to do a double session because I'm cycling to and back.
Cardio is sorted with the cycling. I can focus on strength and WL when my shoulder is better.
Today was HARD. 80 HPC is no joke.
Crossfit
Metcon
Teams of 4:
5 sets (each)
20 Calorie Bike Erg
10 Back Squats, 82.5kg
1:26, 1:33, 1:41, 1:44, 1:42 - 65kg front squats
Accessory
Overhead Press: 30x10x3
DB Lateral Raise: 5sx12x3
Curls: 10sx10x3
-----------------------------
Fun day. Intervals were absolutely brutal. I think I've managed to avoid these sprinty intervals, so I need to make sure to do more of it. Teams of 4 basically just means 1:3 work to rest ratio, but a fun way to do it.
Crossfit
Metcon
10:00 AMRAP
5 Bar Muscle Ups
25 Double Unders
20 KB Step Back Lunge, 24kg
-Rest 5:00-
10:00 AMRAP
60 Single Unders
5m Handstand Walk
15 Kettlebell Swings, 24kg
5m Handstand Walk
4 rounds - 3 BMU per round
3+64 - 4 HSPU instead of HSW
-------------------------
Fun. I should have used a lighter KB because those lunges really added up. All muscle ups were unbroken and easy.
Open Gym
Front Squat: 75x5, 85x5, 97x5, 75x5x5
Bench Press: 55x5, 62.5x5, 70x5, 55x5x10
-------------------------
21 working sets, phew.
Since our strength cycle is over, and I am guessing the next one is a weightlifting one, I decided to run 531 for a while. I feel like my body responds well to sub-maximal volume, so my supplement volume will be -
Squats - first set last, 5x5
Bench Press - boring but strong, 10x5 (85% training max vs 90% for everything else)
OHP - second set last, 5x5
Deadlift - making it up as I go along. Once every 2 weeks
Basically I'm ramping up the pushing volume and seeing what happens. I won't lie, I felt really jacked walking out of the gym today.
Crossfit
Metcon
3 Rounds:
400m Run
30 V-Ups
20 Wall Balls
13:33 (3:43, 4:44, 5:03)
Accessory
Bulgarian Split Squat: 10sx10x4 (per leg)
-----------------------------
I'm really enjoying everything again. Cycling to and from crossfit has freed up my mind from trying to find ways to add cardio and double sessions/extra volume. V-ups were the limiter today and took forever in the second and third rounds.
is a V up what we used to call a V Snap?
