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.
Bike
60 minutes, 26.8km
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No motivation, but I'm thinking of how bad I would feel if I went back to London and didn't do anything for 2 weeks. So still grinding.
Strength
Superset:
Power Clean: 17.5sx12x4, 60x8
Push-ups: 5x12
Hops?
Deadlift: 100x5, 110x5, 120x3, 130x3x2
Pull-ups: 5kgx3x8 (EMOM)
Throws?
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I thought the first part was a warm-up and then realized it was the main course, so I upped the weight for the last set of power cleans. Everything was okay. I lifted like double of everyone else. Shoulder seems fine after popgate.
Bike
60 minutes, 27.6km
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I was tinkering with the gears and realized that distance/calories went up at the same rate whatever gear I was on! So 80rpm at easiest setting was same distance as 80rpm at hardest setting. So stupid. I need numbers and metrics to keep me motivated. But I still got it done.
I'm also fat now and need to cut badly.
Strength
1
Front Squat: 90x5, 95x5x3
Pull-ups: 8, 7, 7, 6
2
Glute Ham Raises: 3x5
Dips: 15, 10, 10
3
Bicep Curl: 10sx10x4
Tricep Pushdown: 4x10
4
Sled Push: 10 laps
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Fun. Although I felt quite faint during sled pushes because it was 30 degrees and it was 12pm and I hadn't eaten much.
Strength
Pull-ups: 10, 10, 8, 7, 7
Pistol Squats: 4x5 (per leg, on a small plate)
Dips + Push-ups Superset: 8+10, 8+10, 8+8, 6+8, 6+8
Deadlift: 100x10x3
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This gym is on a covered rooftop in an apartment and crazy rains yesterday meant that half the gym was flooded. So I had to end on deadlifts, which was no fun.
Bike
60 minutes, 27.9km
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0.3km more than last time at the same gear setting. I only have 1 more of these before I get back to London. I cannot wait to do some crossfit and weightlifting again.
Strength
1
OHP: 40x5x2, 50x5x2
Cable Rows: 3x10
2
Pull-up Bar Hang: 3 sets
Pistols: 2x5 (on a plate), 2x5 (no plate)
3
Bike: 30s on, 1:30off x 5
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Cool
Bike
60 minutes, 29.6km
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1.7km more than last time! This was enjoyable but only because I knew I was going way faster and I was feeling good.
I have been eating a LOT. This trip has enlightened me that cutting is not always easy and I need to put effort into it. We are 6 weeks away from the Open and I am the heaviest I have ever been. I've sort of just kept postponing my cut and lacking discipline. I will start in 2 days when I get back and have to commit properly because otherwise I will be too fat to do 1 burpee in the Open.
I think my biggest leak in cutting is that I mentally give up when I'm not in my routine (staying over at gf's, night out, meals out, etc). Once I cheat a little, I go all out. Being aware of all this is only a good thing though.
My biggest leak is eating bad food and drinking too much alcohol. Makes it really hard to lose weight
I think my biggest leak in cutting is that I mentally give up when I'm not in my routine (staying over at gf's, night out, meals out, etc). Once I cheat a little, I go all out. Being aware of all this is only a good thing though.
This is relatable. When I'd diverge a little, I'd just say to hell with it, and end up eating whatever. I have found that tracking calories/macros helps me a ton. Quantifying my consumption when I'm undisciplined helps keep me in check for whatever reason and a small cheat here or there doesn't turn into giving up completely.
Strength
1
Paused Front Squat: 90x3x5
Pull-up bar hang: 4 sets
2
Real Pull-ups: 5x6
Skull Crushers: 4x12
3
Lateral Squats: 4x8
Push-ups: 4x18
4
Sled Push: 4 laps
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Cool. I'm back to London tomorrow and cannot wait to eat properly and do crossfit again.
Crossfit
Metcon 1
EMOM 15:
1: 10 Dumbbell Step Back Lunges, 22.5s
2: 10 Strict Pull ups
3: 10 Deficit Push Ups, 4"
Pull-ups: 10/8/8/6/8, ave HR 172, max 185
Metcon 2
6 Min at RPE3, 60 Sec Rest
30 Sec, at RPE7, 30 Sec at RPE1
30 Sec, at RPE7, 30 Sec at RPE1
5 Min at RPE3, 60 Sec Rest
20 Sec, at RPE8, 40 Sec at RPE1
20 Sec, at RPE8, 40 Sec at RPE1
4 Min at RPE3, 60 Sec Rest
10 Sec, at RPE9, 50 Sec at RPE1
10 Sec, at RPE9, 50 Sec at RPE1
Row - 4529m, 259 cal, 2:20.3, ave HR 175, max 185
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So good to be back. I need to start going to Sundays because it is always 2 metcons. I need an emergency cardio boost and a cut and I should be fine for the Open.
Pull-ups became hard and deficit push-ups were joke easy and unbroken. I couldn't get my HR down for the row. RPE3 was around 2:25, RPE7 around 1:45, RPE8 1:40, RPE9. 1:30.
Bike
C2 Bike: 60 minutes, 25478m, 2:21.3, ave HR 150
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I have started listening to podcasts instead of watching TV during these and it's making it more bearable.
Yesterday was day 1 of the cut and I was perfect. I even went out for lunch and ate a chicken salad. I haven't actually been hungry in months and food seemed like a task, but it's now very enjoyable and everything tastes good.
Bike
C2 Bike: 60 minutes, 25478m, 2:21.3, ave HR 150
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I have started listening to podcasts instead of watching TV during these and it's making it more bearable.
Yesterday was day 1 of the cut and I was perfect. I even went out for lunch and ate a chicken salad. I haven't actually been hungry in months and food seemed like a task, but it's now very enjoyable and everything tastes good.
TV sport on mute while listening to music ftw
Crossfit
Strength
Front Squat: 85x5x5 (every 2 minutes)
Metcon
AMRAP 15:
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans, 42.5kg
6 rounds - 2 wall walks - ave HR 177, max 189
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I think I've stumbled back onto the beginning of a strength cycle, so that's good. Squats felt solid.
This was my first proper crossfitty workout back and I struggled. I need to do a few more to get used to a high HR again. My shoulder has been letting me know something is up when I do certain things (put my jacket on for instance). Today, it showed up when kipping. But there was no pain at all, just a weird sensation that something is wrong. I'm going to a physio today just for my peace of mind.
I still got through 60 toes to bar and it feels fine now.
Crossfit
Strength
Bench Press: 65x5x5 (every 2 minutes, RPE 0)
Metcon
2 rounds for time:
40 Calorie Row
30 Jumping Split Lunges
20 Strict Pull Ups
12:21 - ave HR 176, max 186
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I went to the physio yesterday and he said it was a minor shoulder impingement. It felt so much better after he released it so I will be smashing it with a lacrosse ball daily. But I seem to be able to do most things, so let's see.
0.5/10 pain for bench and nothing for strict pull-ups. The metcon was really fun. First round in 5:10 and second round in 7:11.
Row
30 minutes, 6302m, 2:22.8, ave HR 152
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30 minutes is so nice after so many 1 hour sessions. It was my first double session for a while and first easy row for a while. Excited to get back into it properly.
Crossfit
Metcon
For time: (15 minute cap)
100 Double Unders
50 Thrusters, 20kg
200 Single Unders
50 Thrusters. 20kg
100 Double Unders
14:53
Accessory
Bent Over Barbell Row: 40x10, 45x10, 50x10x2
Curls: 10sx10x4
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Fun day. I was really pleased to finish this under the timecap, until I saw that everyone else at a similar level finished in 12 minutes. I guess big sets of double unders and a very light metcon isn't my strength. I finished the sections in 1:50, 3:21. 2:59, 3:36, 3:05.
Weightlifting
Power Snatch: upto 57.5
Power Clean and Jerk: a few reps at 70
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It's time to acknowledge there is something wrong with my shoulder. There was no pain in any rep, but there was something definitely wrong. So far it looks like weightlifting and kipping are out, but everything else seems fine - even benching and OHP. It's not ideal before the Open, but I'll just hammer out strength and cardio.
I still can't believe I hurt it doing ****ing skull crushers
Bike
80 minutes, 33183m, 2:24.6, ave HR 145
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Phew, what a slog. Happy to get it done.
Crossfit
Strength
Deadlift: 122.5x5x5 (every 2 minutes)
Metcon
4 Sets
AMRAP 2:
200m Row
12 Box Jump Overs, 20"
Max Thrusters, 42.5kg
-rest 2:00 between sets-
57 reps - 32.5kg
R1 - 15 reps - ave HR 170, max 194
R2 - 15 reps - ave HR 173, max 193
R3 - 15 reps - ave HR 177, max 193
R4 - 12 reps - ave HR 178, max 192
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Phew. Deadlifts were fine. The metcon was brutal. The aim was to get 12-15 reps per set, so I scaled it fine. I rowed slowly, did the box jumps very fast, and then did 1 big set of thrusters. I just ran out of time in the last round. I guess I rowed slower and took a few seconds extra before the thrusters.
It was pain as the HR data shows. I am a bit surprised that it was so high after round 1 and didn't get any higher. My starting HR for each interval is more interesting. I started R2 at 144 HR and I started the last round at 171 HR!!!
I will definitely be doing something easy tomorrow and not a metcon.
