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.
Crossfit
Metcon
For time:
25 Calorie Row
100 Double Unders
25 Calorie Row
200 Single Unders
25 Calorie Row
100 Double Unders
25 Calorie Row
14:34
Accessory
4 rounds: (2 min rest between rounds)
Bench Press: 50x10x4
DB Skull Crushers: 10sx10x2, 7.5sx10, 5sx12
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I was okay with my time in the metcon, but it was so, so bad compared to everyone else. Large sets of double unders are not my strength. Nice pump after.
it's what I did too after leaving crossfit. we did the 12 week Hatch Squat program 2x a week and then did 1 Snatch and 1 C&J session a week separately. We would then do a bro type upper body strength session and after two of the squat or o lift sessions we would do a 5-10 min wod as well
did it for 2 complete squat cycles and then hurt my back in the middle of the third
I left my crossfit box only having a 60kg Snatch and got it up to 82.5
Yeah, I have looked at hatch a few times. I think my body would break down. I would prefer something more sustainable and enjoyable than grinding myself down with hatch. 60 to 82.5 is bloody amazing though. I would love to hit 80 while being in the 70s BW.
It was 3-4 days per week with a coach. Simple programming, focused on core lifts of snatch, clean and jerk spending lots of times in 70% range. That’s apparently light enough to keep technique while also being heavy enough. Every day finished with either FS or BS, sets of 3-5 and some pauses.
I had shoulder mobility and hit 79 snatch (3 for 3) and 103 c&J (2 for 3, jumped to 110 last attempt just cuz and missed lockout). Lifted a
Nice work! There isn't really a weightlifting gym close to me. So my plan is to do online programming from dozer.wl on instagram. I like his videos and like that everyone who follows along does the same thing. I think I would keep doing it at my gym because I like it there and then send videos to my WL coach.
Yeah, we didn’t really do much o lifting tech at my CrossFit gym - it was class based and so either strength or metcons and not a huge amount of skill stuff.
I had just ‘got’ the squat snatch by the time I left and so…just doing it once a week as a session I improved really quick.
Crossfit
Strength
Front Squat: 70x10, 80x5, 90x3, 97.5x5 (meant to be an AMRAP, but RPE 7)
Metcon
AMRAP 14:
7 Handstand Push Ups
7 Box Jumps, 30"
7 Chest to Bar Pull Ups
14 Wall Balls
5 rounds
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Pretty fun day. I went out last night and today is my 4th day in a row (3rd crossfit day in a row), so I dialled it down sensibly. My rep PR is 100x8. The 3rd rep at 97.5 felt HEAVY. It looks pretty light on the video though. I think 97.5x8-10 would have been doable.
The metcon ruined me. I wasn't expecting it since it was a lot of higher skilled movements (including high box jumps). But I didn't really have to rest because the reps were low, so it all added up fast. I was pleased with 5 rounds and even sped up in the last one. Round times were 2:12, 2:40, 3:13, 3:17, and 2:32. HSPU were 4+3, except the last set unbroken! CTBs all in 2s/3s/4s.
Crossfit and Open Gym
Metcon
Teams of 2:
2000m Row
150 Double Unders
25 Burpee Pull Ups
75 Dumbbell Thrusters, 22.5s
25 Burpee Pull Ups
150 Double Unders
2000m Row
28:59 - 17.5s
Strength
Bench Press: 55x10, 60x8, 65x6, 70x4, 75x2
---------------------------------
I did this with a friend and pushed myself to a dark place.
Weightlifting
1 Snatch Deadlift to Power Position + 1 Power Snatch from that power position + 1 Floating Power Snatch to parallel + 1 floating Pause Snatch: 40, 42.5, 45, 45
Snatch EMOM: 50, 52.5, 55, 55, 55, 55, 55
High Hang Snatch Shrugs: 70x5x5
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Snatches keep feeling good. Upper back tight and knees out of the way are my cues. The 4th rep in the EMOM looks quite nice.
I think it's time to test my snatch and see if I can get into the 70s again and maybe even a PR? I'm thinking in 2 weeks
Crossfit
Metcon
Every 10:00 ( 3 sets)
15 Calorie Row
12 Burpee Box Get Overs, 30"
15 Calorie Row
9 Burpee Box Get Overs, 30"
15 Calorie Row
6 Burpee Box Get Overs, 30"
5:18, 5:35, 5:57
Accessory
3 supersets:
6 Dumbbell Incline Bench Press
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies
-rest 2 minutes between sets-
-------------------------
Terrible RPE. I didn't pace it again and every set was close to 98%. I NEED TO START SLOWER across the board. I even overdid the accessory. I underestimated how hard supersetting everything was. I used the 25s bench and only did 5 in the last set.
Crossfit
Strength
Deadlift: 80x10, 100x5, 110x5, 120x5, 130x5
Metcon
For time:
300ft Odd Object Carry (45kg odd object)
-into-
5 Rounds
10 Dumbbell Push Press, 22.5s
50ft Dumbbell Front Rack Walking Lunge, 22.5s
-into-
300ft Odd Object Carry (45kg odd object)
10:21 - 35-40kg sandbag, 15kg DBs
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We're doing 5/3/1 for squats and deadlifts. I'm only pushing one of them per week. So I did an easy 130x5 today. This metcon is goated. I need to do more offset carries.
I think I've come up with a plan for now regarding crossfit and weightlifting.
Past few months:
4x crossfit per week
1x "other" - either strength or cardio or weightlifting. whatever I felt was missing/I needed
Going forward:
3x crossfit per week
2x weightlifting per week
60-90 minutes of additional easy cardio on the way back from crossfit/weightlifting (either a longer ride home or a run home)
So less crossfit, more weightlifting and more easy cardio. And I can take it from there based on what I feel like concentrating on.
Crossfit
Strength
Front Squat: 60x10, 70x5, 80x5, 90xAMRAP=11 (rep PR!)
Metcon
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls, 9kg
194 - Row (10 each round), Wall Balls (17 each round and 22 in the last one)
Ride Home
42 minutes, 12.65km, one lap of Regent's Park
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I am excited again to train with my new schedule in the last post. I've been a bit bored with training, so just ended up going to crossfit a lot and too many metcons always wears me down.
I did 87.5x12 last month. I'm not really sure why I stopped at 11 reps, because I wanted 12.
I paced the metcon really well, FOR ONCE. Wall balls 10+7 each round, and then I just went for the entire 40 seconds in the last round and got 22.
The ride home is 3km in traffic to a park, around 4.6km mostly uninterrupted at Regent's Park, and then 4.3km back in traffic home. I'll do one of these a week and one run home.
Weightlifting
Clean and Jerk: 50x2, 55x2, 60x2, 65, 65, 70, 70, 75, 75, 77.5, 80
Snatch: 40x2, 45x2, 47.5x2, 50, 50, 52.5, 52.5, 55, 55, 57.5, 57.5
4 rounds:
30 alternating bicep curl - 7.5s
10 bar dips
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Super fun. Upper back tight and weight even on my first pull are my cues as always. Clean and jerks felt really, really good and snappy. Snatches felt slow and off. I think I'm sitting back *slightly* in my setup while tightening my upper back.
But again, excited about training now. More weightlifting, more easy cardio, let's see what happens.
Crossfit
Weightlifting
Power Clean and Jerk: 2-2-2-2-2-2-2-2 (every 1:30)
60, 65, 65, 65, 67.5, 67.5, 70, 72.5
Metcon
EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings, 24kg (American)
Minute 4: Rest
Score = Single Unders + Kettlebell Swings for each of the 4 sets
560 - 138, 140, 140, 142 (20kg KB)
Bike
Ride Home: 11.7km
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I took 2 days off after ages as it was Notting Hill Carnival weekend and I'm trapped at home because of it. Today was the first day in a long time that my HR wouldn't get high in a metcon. Coincidence? Probably not. Less metcons is always the answer.
C&Js were 8x4, but I did 8x2 to go a bit heavier and have it be less gassy and more technique. It felt actually really, really good.
I did about 112-120 single unders each round, and did unbroken swings for 50 seconds or so.
Weightlifting and Open Gym
Snatch Balance: 42.5, 45, 47.5, 45, 47.5, 50, 47.5, 50, 52.5, 47.5 (EMOM)
Snatch: 40x3, 45x2, 50, 42.5x3, 47.5x2, 52.5, 45x3, 50x2f, 50x2, 55, 55, 55
Front Squat: 65x10, 75x3, 85x3, 95x6
Bench Press: 60x10, 65x8, 70x6, 75x3, 77.5x2
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I'm really motivated to get better at weightlifting now. Snatches were good. All I'm thinking about is my setup position. Upper back tight and then weight even on my feet on the first pull. The snatches at 55 at the end were easy enough and that's a good sign after doing a lot of work before.
95 on the front squat was meant to be an AMRAP, but I was too tired. 95x9 would have been a rep PR, so probably doable when fresh.
Crossfit
Metcon
7 Rounds: (10 minute cap)
3 Bar Muscle Ups
7 Overhead Squats, 60kg
9:58 - 42.5kg
Accessory
4 Rounds:
10 DB Stepback Lunges (each side)
10 Dumbbell Hamstring Curl
15 Single Leg Calf Raise
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Such a great day. Bar muscle ups felt super easy and were unbroken throughout. It was a tight time cap, so I scaled the OHS pretty perfectly to get under it. This is my kind of metcon - heavy weights and higher skill gymnastics.
Weightlifting tomorrow and a run home. Loving training so much again!
I bought 40 of these and they taste AMAZING. 150 calories, 20g of protein. I thought I had found the answer to my late night dessert problems. But alas, I realized I am still intolerant to dairy. The hunt continues.
I ate 4 of them between lunch and dinner yesterday. I have done far worse than binging 600 cals with 80g of protein. I wasn't hungry at all for dinner and had a small one. I just need a nice tasting high protein dessert like this.
Weightlifting
1 Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch: 35, 35, 40, 42.5, 42.5
Snatch EMOM: 50, 55, 55, 55, 57.5
Snatch EMOM: 52.5, 52.5, 52.5, 52.5, 52.5
3 Snatch Pull + 5 High Hang Snatch Shrugs: 60, 60, 60, 60, 60
Run Home: 2.5km
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So fun. Snatches felt bad at first, but then when I KEPT my upper back tight throughout the first pull, they started feeling better. I did the second EMOM because I figured that out. First run home at dawdling pace. I ironically stopped to buy cakes.
Videos later
3 random snatches with one from a different angle
Crossfit
Strength
Deadlift: 80x10, 100x5, 120x3, 130xAMRAP=10 (rep PR!)
Metcon - Nasty Girls
3 rounds:
3 Rounds
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 61kg
12:05 - 5 RMU per round
--------------------------------
I've been agonizing about this day for a while. 130x8 was my previous rep PR and one of those ones that was RPE 10. And I did this metcon Rx in 12:49 a year ago (without deadlifting before hand). So I wanted at least one PR, but really didn't want to go half heartedly in both and not get any.
Being a bit fatter, and not having ring muscle ups in the programming for a while, I decided to go for the deadlifts and then see what I had. 130x10 was an easy RPE!!! I think I could have done 3-4 more reps. I wonder if I can deadlift 180? Who knows.
The metcon went about as I expected it to. First round in 3:08. RMU singles. 6+4 for the cleans. 2nd round in 4:28, same rep scheme. 3rd round in 4:30. I got carried away in the 3rd round and did 3 unbroken RMUs. Then another single. Then failed a 5th. Was about to just do the cleans, but then the entire class shouted at me to do another MU. Since most scaled and finished in like 7 minutes. I rested 20 seconds, did 1, and then did 10 ugly unbroken cleans!! Pretty cool.
I still think I could maybe eek out a small PR when fresh and without failing any. Lose a bit of weight and should be a big PR there. It's not really a test of my cardio though, it's just a test of RMU capacity.
Crossfit
Gymnastics
Strict Handstand Pushup Max set: 11
Metcon
AMRAP 20:
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups, 22.5kg, 24"
3+405 - 17.5kg DB, 20" box
-----------------------------------------
Today is the wake up call I needed. For the first time ever (so like 8 years?), my gymnastics has become worse. I have never concentrated on it, but I guess my strength-weight ratio has always slowly crept up. From Nasty girls yesterday to my max strict HSPU today (PR is 14), I am now officially fat. I am going to log my cut. I'll weigh myself everyday and eat less if my weight isn't going down. I'll start by just cutting out most unncessary snacks and greedy binging.
I don't know what I accomplished in the metcon except nearly getting heat stroke. It is only 21 and humid here, but my body just doesn't like any sort of heat. There was a dropin from Singapore, and she said she found this weather extremely pleasant to run in!!!
Weightlifting
3 Muscle Clean + 3 High Hang Power Cleans + 3 Push Jerk + 3 Jerk: 40, 40, 40
1 Clean Deadlift + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk: 55, 60, 62.5, 62.5
Clean and Jerk EMOM: 75, 75, 75, 77.5, 77.5, 77.5
Ride Home: 16.1km
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Our 3 weightlifting sessions a week are 1 snatch only, 1 clean and jerk only, and 1 of both. This was my first time doing the clean and jerk only one and I think I might stop it. My tennis elbow showed. Regardless, cleans felt fine and jerks felt really good.
I did an extra lap on the way home. I am quite enjoying riding outdoors.
Crossfit
Gymnastics
Strict Handstand Pushup Max set: 11
Metcon
AMRAP 20:
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups, 22.5kg, 24"
3+405 - 17.5kg DB, 20" box
-----------------------------------------
Today is the wake up call I needed. For the first time ever (so like 8 years?), my gymnastics has become worse. I have never concentrated on it, but I guess my strength-weight ratio has always slowly crept up. From Nasty girls yester
I feel like your weight loss log needs nudes?
re cutting out the snacks and binging...I bet that takes care of most of it. It certainly seems to have done for me. Less booze, less booze related bad food decisions and then I do some fasting 2-3 times a week (basically = skip breakfast a few week days) and it's been relatively easy to drop 7/8 kg and keep it off. Be prepared for the strength to drop a little
re your body and heat....you're in the right place then - I hear the London Summer has been turrible?
Open Gym and Crossfit
Strength
Front Squat: 70x10, 80x5, 90x3, 100x5
Metcon
3 Rounds:
30 Calorie Row
10 Bar Muscle Ups
-Rest 3:00-
3 Rounds:
30 Calorie Row
15 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds:
10 Bar Muscle Ups
15 Strict Handstand Push Ups
31:39 - 7:59, 8:13, 9:26 - 24 cal row, 6 BMU, 6 strict HSPU each time
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Phenomenal day. I went early and squatted. My front squats have felt really, really **** off late. It was meant to be an AMRAP at 100. 100x8 is my rep PR. 70 and 80 felt really heavy. I used my belt for the first time in ages at 90 and it felt like a piece of cake!!! The belt obviously did not do that on its own, but it gave me a reminder that I need to brace. I have been so sloppy. I then did an easy 100x5 and called it there. Idk why I talked myself out of a rep PR.
I scaled the metcon perfectly as it was a 9 minute cap per section. BMU were so, so, so easy. I did a couple of the sets of 6 unbroken. And the rest 4+2. Strict HSPU were not easy. The last set was singles. Fat. Cut.
I feel like your weight loss log needs nudes?
re cutting out the snacks and binging...I bet that takes care of most of it. It certainly seems to have done for me. Less booze, less booze related bad food decisions and then I do some fasting 2-3 times a week (basically = skip breakfast a few week days) and it's been relatively easy to drop 7/8 kg and keep it off. Be prepared for the strength to drop a little
re your body and heat....you're i
I actually took a picture after reading your post. I am too scared to post it on a public forum though. Perhaps after I cut.
Unrelated, but one of the best things I have gotten out of being a crossfit frother is that I don't care one bit how I look anymore. Before crossfit, I used to obsess over it and used to tear myself apart looking in the mirror. I now don't care at all. I know I'm in better shape than most people my age and only train to get better at crossfit (and maybe weightlifting now). And if I keep doing that, I'll keep looking fine.
Weightlifting
Snatch: 40x2, 45x2, 47.5x2, 6-8 reps at 50
Clean and Jerk: 60x2x a few
Run Home: 25 minutes
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Awful day. Snatches felt terrible. My tennis elbow showed up and then I just went through the motions. The only good thing was that I did the run. I am very conscious of doing my extra cardio at a VERY easy pace because crossfit is high intensity.
My plan is to take an easy week now to let my tennis elbow heal up. And then test my snatch and C&J 1RM on Saturday. 3 of us have decided to do that, so it should be fun.
Crossfit
Gymnastics
8 minute EMOM
1 - 30 second handstand hold
2 - 30 seconds strict handstand push-ups - 4,3,3,3
- then -
3 sets:
Dumbbell Front Raises: 5sx12, 7.5sx12x2
-rest 30sec-
Strict Handstand Push-ups: 3,3,3,3
-rest 60sec-
Metcon
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat, 24kg
15 V-Ups after each round
10:28 - 20kg KB
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I took 2 days off after ages, hoping to heal up my tennis elbow. I'm going to do a lighter week - 4 sessions instead of 5 with no extra cardio. Lighter weights. Then maxing out my weightlifting on Saturday.
I loved all the gymnastics instead of strength - got a nice little pump with all the pushing. Idk why I didn't do the metcon Rx. It really wouldn't have made a huge difference. Double unders felt good.
Open Gym
Drop Snatch: 20x5, 25x5x4
Snatch: 45x2x5
Curls: 10sx10x4
Push-ups: 4x12
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I am a bit torn on what to do Saturday. My tennis elbow is showing up, but snatches felt pretty okay otherwise. I might have to test my maxes a couple of weeks later instead of Saturday.
It was my first time doing drop snatches, and I think I need to do them more and build up the weight.
