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.
Whatever keeps you moving for Murph - no shame in 2-4-6 or maybe 3-6-9 (what I am trying for half Murph, goal sub 20 minutes…my shoulder can’t handle the volume of full Murph now). Good luck!
Doing 2-4-6 actually feels me with dread. That's like a true 10k race. 40 minutes of suffering, because you simply cannot slow down. Much harder on the lungs.
my rowing buddy is doing Murph a day in May. also using weight vest. seems like an utterly ridiculous thing to to
I truly think it just depends on how much volume a person is used to. For games athletes, a Murph a day with a vest would almost be undertraining. If I did that, you would have to attend a funeral.
👎
Felt flat from start, 24 minutes. All movements were slow. Got it done
Crossfit/Open Gym
Strength
OHP: 40x12x3
Single Arm "Lat Pulldown" with bands: 3x12
Metcon
3 rounds:
8 minute bike/row
:45 pull-up bar hang
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Last set of OHP was RPE 10. I made up this metcon as I needed something easy after Murph. I've now read in multiple places how hanging from the pull-up bar everyday seems to help tennis elbow and also improve mobility. It is the exact part of my body that seems a lot tighter than usual after not snatching for a while. So that starts today.
Crossfit
Metcon
30 minute AMRAP:
23 burpee box jump overs
44 double unders
22 KB Swings, 24kg
400m run after every 3 rounds
4+17 - 16kg KB
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This was a WOD for a friend/coach who was diagnosed with MS. I think it's pretty poorly designed and you're just doing burpee box jumpovers for 50% of it. But I took it slow and did some fitness which was what was needed after Murph.
Crossfit/Open Gym
Metcon
20 minute EMOM:
Minute 1: 30 seconds Handstand Hold
Minute 2: 8 Single Arm Russian Kettlebell Swings, 16kg
Minute 3: 8 Strict Toes to Bar
Fine
Strength
Front Squat: 70x12x3
----------------------
Yesterday's classes got cancelled, so I had an impromptu 2 days off which hardly ever happens. Added some squats today that I missed earlier, which was no fun after everything.
I weighed myself 2 weeks ago and was down 2.5kg. Since then, I have been eating like a madman and feel fat again. The cycle continues.
Crossfit
Weightlifting
Hang Power Cleans: 40x10, 45x10, 50x10, 55x10, 60x10 (every 2 minutes)
Metcon
3 Rounds:
30 Overhead Squats, 42.5kg
24 Calorie Echo Bike
*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20)
14:34 - 19 cal echo bike, 30kg OHS
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Might be coming down with something. My plan is to ignore it and it just goes away. Hang power cleans felt really, really good. I tried to just drop under as soon as I finished extending to avoid starfishing. 60 felt easy.
I heavily scaled the metcon because I wasn't feeling that great. OHS were 30 unbroken in round 1(!!), then 18/12 for the other 2 rounds.
Crossfit
Accessory
5 minute EMOM: 20 crossovers
Metcon
20:00 AMRAP
20 Calorie Row
20 Deficit Push Ups, 4 inches
20 V-Ups
5+33
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Fun
Crossfit
Strength
Push Press: 70x3, 75x2, 80, 85, 87.5 (PR?)
Metcon
5 Rounds:
21 Kettlebell Swings (American), 24kg
21 Wall Balls, 9kg
42 Crossover Single Unders
17:44 - 20kg, 25 crossovers
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Idk if push press is a PR or not. It was RPE 9 though. I feel like I can do a little over 90. The metcon killed me.
Crossfit
Metcon
For time (14 minute cap):
21-18-15
Dumbbell Bench Press (22.5/15kg)
Chest to Bar Pull Ups
-into-
12-9-6
Dumbbell Bench Press (22.5/15kg)
9-6-3
Bar Muscle Ups
12:44 - 17.5kg DBs, 15-12-9 CTB, 5-3-2 BMU
Accessory
Incline DB Bench Press: 17.5x10x3
Seated Chest Fly: 3x10
DB Curls: 3x12
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Cool. Muscle ups are still there although chest to bars were sloppy. My low hanging fruit over the next 2 months is to lose a bit of weight and do a lot of mobility. I think I'm done with bulking and cutting. I hate being fat. I want to stay somewhat lean and if that means slower strength gains, so be it.
Weightlifting
Snatch: 40x2x2, 45x2x2, 47.5, 50, 50, 50, 50
Clean and Jerk: 70, 70, 70, 70
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Just hitting some singles at 65-70%. I need this to get back into the weightlifting groove. Snatches look fine, but just slow and not snappy
I always found snatch balances and heavyish hang snatches from the hip helped me with speed under the bar.
Crossfit
Strength
Front Squat: 70x10x3 (2 minutes rest)
Metcon
10 Rounds:
1 Power Clean, 92.5kg
4x50ft Shuttle Run
* Each Shuttle Run rep is 25 feet down + 25 feet back
7:55 - 85kg
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SO fun. I went on the lower end of the percentages for squats and that was a much better RPE. The metcon was so, so, so fun. I could have probably done it Rx and got under the 12 minute time cap, but that would defeat the purpose of the workout. My lower back did blow up a little from all the bending down in the shuttle runs.
I actually recorded some weightlifting under fatigue. I am WAY too far forward at setup for power cleans. Good to know and an easy fix.
Crossfit
Strength
Push Press: 55x10x3
DB Row: 22.5x10x3
superset, 2 minutes rest
Metcon
AMRAP 12:
10 Calorie Assault Bike
10 Handstand Push Ups
5-10-15-20…
Box Jumps, 24"
4+4
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Really fun again. The last 2-3 reps of push presses became hard. HSPU are pretty good. First set was unbroken, then 7+3, 6+3+1 and something similar
Crossfit
Gymnastics
Weighted Pull-up: 1 rep max
20, 25, 30, 35f, 35
Metcon
In 3:00 complete:
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge, 22.5kg
10 Toes To Bar
*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds.
*You don’t have to rest until the three minutes is up to start the next two rounds.
Capped with 6 reps left - 15kg DB, 6-7-8-9-10 toes to bar
----------------------
Pretty fun. Weighted pull-up is 5kg under my PR. I'm not sweating strength and gymnastics PRs for now since cardio is my lowest hanging fruit. The metcon was really fun and I scaled it pretty well to get through the entire 15 minutes.
Crossfit
Weightlifting
High Hang Snatch: 5-5-5-5-5
30, 30, 35, 40, 40
Metcon
For time:
100 Double Unders
100 Wall Balls, 9kg
100 Double Unders
11:04
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Snatches felt really good. The high reps and fatigue forced me to get under the bar quicker. I am probably slightly back in my start position and am looping the bar away.
The metcon was death. Something was definitely wrong with me. It took me like 15 minutes to recover. I think it's a combination of my 3rd hard day in a row, hayfever, and movements I am bad at. First set of DUs were actually pretty good and controlled in 1:56. Wall balls in 5:48. Last set of DUs in 3:21
Open Gym
Snatch EMOM: 45x5, 47.5x5, 50x8, 52.5, 55
Front Squat: 80x3, 85x3, 90x3x2, 95x3
----------------------
Snatches felt slow. I think something was off with my bar path that caused me to be timid to get under it. This can be so frustrating sometimes.
Crossfit/Open Gym
Weightlifting
Power Clean: 75x3, 85x2, 90, 92.5, 95
Metcon
In a 1 minute window:
7 Barbell Bench Press, 70kg
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)
96 toes to bar - 52.5kg bench
------------------------
Fun. I mixed and match things because I'm on holiday tomorrow for 6 days. I am planning zero exercise and a complete deload again. Toes to bar were surprisingly good. I did 12 reps every single round and just about hung on.
Run
16 minutes
--------------------
6 days in Lisbon for a wedding, 5 days of drinking, very little sleep, and had a cold and a cough for the last 3 days. I'm not going to bother seeing how far I ran. But it was a nice way to ease back into it.
Crossfit
Strength
OHP: 40x8x2, 42.5x8
Banded Lat Pulldowns: 3x15
Metcon
For time:
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)
10:40 - wall walks
--------------------
Went under the % for OHP and rowed slowly. Nice to get back into it.
Crossfit
Strength
Front Squat: 70x8x3
Seated Box Jumps: 3x3 (27")
Metcon
Every 1:30 for 10 rounds:
9 cal assault bike
4 strict pull-ups
----------------------
Very hot. Squatted at a low RPE and modified the metcon to not make it hard. Still easing my way back in.
Crossfit
Weightlifting
Snatch: 45x3, 47.5x2, 50, 50, 52.5, 55
Metcon
4 Rounds:
400m Run
10 Clean and Jerks, 70kg
Did 3 rounds in just under 12 minutes at 50kg and stopped
---------------------------------
Snatches felt off. The last reps of the touch n go sets felt better. It might be the slightly forward/different start position on those. It was hot, my first intense workout, and still not 100% from my flu. I just couldn't bear to do the last round.
Crossfit
Metcon
Teams of 2 (16 minute cap):
80 cal echo bike
20 Ring Muscle Ups
300ft Lunge (32.5s)
Capped with 50 feet to go - 25kg DBs
Extra
Bench Press: 60x8x4
Ring Rows: 4x15
------------------------------
A really good day. I was nervous doing ring muscle ups after a while and being fatter, but I did a double and then 8 singles pretty easily.
Crossfit
Strength
Front Squat: 80x5x5
2 standing broad jumps after every set
Metcon
3 sets (Every 6:00):
2 Rounds
15 Wall Balls, 9kg
30 Double Unders
15 Calorie Row
30 Double Unders
4:03, 3:52, 4:00 - 10 wall balls, 20 double unders, 10 cal row (except 12/20/12 in the first round of the first set)
--------------------------------
Tough
