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.
Run
30 minutes
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Starting to get a sore throat, but it doesn't seem to be getting worse. I changed my weekly plan and managed to get a run in, pleased with that.
The failed jerks definitely look like a technique issue, not a strength issue. You got the bar plenty high enough as best I can tell, at least on the first few attempts. You're just not dipping under it enough.
The cleans all looked pretty good to me.
they look like psychological fails to me. obviously the technique looks super ugly on the failed jerks but I think that's because your mind isn't right, not because your technique is suddenly lacking. I mean, your jerks have never been your most beautiful lift but they're fine up to 92.5
1. you're taking way longer between clean and jerk on 97, almost certainly because you're apprehensive and 2, you're not dropping at all. But I think that's because you've psyched yourself out
that weight is definitely there for you and the cleans look really smooth and easy for you
Open Gym
Bench Press: 62.5x5, 70x5, 78x5, 62.5x5x10
Back Squat: 80x5, 92.5x5, 102.5x5
Strict Pull-ups: 3,3,5,5,5
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Still under the weather. Another heroic effort to make it to the gym. I was running out of steam at the end so did a few pull ups and left. 78x5 felt pretty easy. I think I'm close to a 100 bench now.
The failed jerks definitely look like a technique issue, not a strength issue. You got the bar plenty high enough as best I can tell, at least on the first few attempts. You're just not dipping under it enough.
The cleans all looked pretty good to me.
they look like psychological fails to me. obviously the technique looks super ugly on the failed jerks but I think that's because your mind isn't right, not because your technique is suddenly lacking. I mean, your jerks have never been your most beautiful lift but they're fine up to 92.5
1. you're taking way longer between clean and jerk on 97, almost certainly because you're apprehensive and 2, you're not dropping at all. But I think that's because you've psyched yourself out
that weight is d
Yeah, I sent the videos to my coach and he said I'm using my arms after driving instead of dropping under. He's been saying it for a while, but it doesn't seem to be a problem until the weight gets really heavy.
Open Gym
Bench Press: 62.5x5, 70x5, 78x5, 62.5x5x10
Back Squat: 80x5, 92.5x5, 102.5x5
Strict Pull-ups: 3,3,5,5,5
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Still under the weather. Another heroic effort to make it to the gym. I was running out of steam at the end so did a few pull ups and left. 78x5 felt pretty easy. I think I'm close to a 100 bench now.
Under the weather? This is what happens when you don't eat enough cake. You've only got yourself to blame, I'm afraid.
Under the weather? This is what happens when you don't eat enough cake. You've only got yourself to blame, I'm afraid.
Good point.
I did go on a little binge last night after dinner. 200g of cashew nuts, some candy, and a fake sweet protein bar. But calories don't count if you're sick.
I have now told the other half to hide the cashew nuts as she eats a few everyday after work.
Crossfit
Metcon
Teams of 2
30 minute AMRAP:
300ft Dumbbell Front Rack Carry, 22.5kg DBs
50 Calorie Assault Bike
300ft Synchro Walking Lunge
4+375
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I wanted to take it easy, but pushed myself pretty hard today. I'm at about 90% now after the cold. Tomorrow is Helen and I was really looking forward to testing myself. I still think I could eke out a PR while not being 100%. Let's see.
gl. not the ideal one to do with a cold but it's such a fun wod. pure heart test basically
Crossfit
Metcon
Teams of 2:
50 Calorie Row
50 Handstand Push Ups
50 Calorie Row
50 Deadlifts, 102.5kg
50 Calorie Row
50 Handstand Push Ups
50 Calorie Row
17:27
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SO FUN. There were 4 of us in the class who are pretty decent and can do all movements. We split up into teams of 2 and went head to head.
I was feeling pretty bad yesterday, so skipped Helen. I am nearly over it now though.
Open Gym
Bench Press: 60x5, 68x5, 76xAMRAP=10 (rep PR!), 60x5x5
Back Squat: 86x5, 98x5, 109x5, 70x10x5
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Huge rep PR for bench and my first ever projected 1RM over 100! Previous rep PRs were 70x10 and 75x8. I also weigh less now. My BW is 76, so 10 at BW is pretty cool. This version of 5/3/1 seems to work great with my bench - lots of easy sub maximal volume.
109x5 for squats was easy enough, even being 1 hour in. This entire session took 1.5 hours because I was faffing around. I'm going to add back the easy cardio now that I'm feeling fine.
Crossfit
Weightlifting
4 Clean Grip Deadlifts + 2 Hang Power Cleans: 50, 60, 70, 75, 75, 75
Metcon
3 Rounds
12 Cal Bike
9 Clean and Jerks, 42.5kg
-rest 3:00-
3 Rounds
10 Cal Bike
6 Clean and Jerks, 60kg
-rest 3:00-
3 Rounds
8 Cal Bike
3 Clean and Jerks, 85kg
23:08 - 5:13, 5:34, 6:20 - 80kg for the last round
Ride Home
14.26km
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Super fun. I was feeling pretty lethargic at first, so I didn't push the weight for the hang power cleans.. The metcon was so so fun. I had 85kg on the bar for the last round, then changed it last minute. 9 C&J's at 80kg when tired is still pretty cool. Cleans were easy, jerks were ugly push jerks. Idk why I didn't split jerk
Open Gym
Front Squat: 70x5, 77.5x5, 87.5x5, 97.5xAMRAP=9 (rep PR!)
OHP: 30x10x5
Ring Rows: 5x15
Run Home: 5.24km, 31:58
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SO happy. A front squat PR after a while and I'm down a couple of kilos. I DON'T KNOW WHY I STOPPED AT 9. 9 reps was a rep PR and was my target, but 10 would have smashed my previous of 92.5x10. It looks like I have 2 more reps from the video. I'm doing an AMRAP in 3 weeks and it's going to be 100x10 or bust.
I was meant to do the metcon afterwards, but felt in no mood to do it. My illness is still lingering a bit. I got a nice upper body pump and then ran home.
So strength is at all time highs, cardio is way past all time highs. Bring on the Open.
Bike
28.1km, 1:22:11
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Got my bike serviced completely and it felt smoother and faster. I'm still not wearing clip ons, but I need to remind myself I am not a cyclist.
Christmas Competition
Teams of 2
Part 1
Obstacle course
Part 2
Build to a heavy squat clean + 3 front squats
90, 95, and a very easy 100!!!!!
Part 3
Death by Burpees and DB Snatches (22.5kg)
Start at 4 and 4 and add 2 snatches every minute.
Did 11 snatches in the round of 18
Part 4
3 rounds for time:
12 wall walks (shared)
2km bike (shared)
13:08
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I decided to do this last minute and let my hair down a bit even though I'm in a groove with training. We got 3rd out of 14 teams. 2nd was very suspect, I think lots of cheating involved. 1st was the 2 best guys at our gym.
It was SO well run. The highlight was my VERY easy 100 squat clean + 3 front squats. My clean PR is 102.5, so that's long gone. I think I could have done 105 in the complex, maybe even 107.5. I wonder if I can clean 110.
I hope I find some videos later.
Crossfit
Weightlifting
Overhead Squat: 60x2, 65x2, 70x2, 75 (failed 2nd rep), 72.5x2 (every 2 minutes)
Metcon
3 sets (Every 7:00)
8 Strict Pull Ups
-straight Into-
3 Rounds
8 Overhead Squats, 42.5kg
12 Calorie Row
14:05 - 4:25, 4:35, 5:05 - 35kg
Ride Home
14.29km
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My OHS 1RM is 80 and it wasn't a true maximum. After the first rep at 75, I just lost balance and dropped it before I even started the 2nd rep. I still lost a bit of confidence and dropped the weight for the next round. This programming severly lacks OHS, so I might need to add it every now and then.
35kg felt pretty light in the metcon, but 72 OHS is a lot.
Open Gym
Back Squat: 75x5, 87.5x5, 100x5
Bench Press: 55x5, 65x5, 72.5x5, 55x5x5
Single Arm DB Row: 22.5x10, 25x10x3 (per arm)
Farmers Carry: 30sx4 sets
Run Home: 5.16km, 31:18
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Grinding away. It was a lighter week. Next week is a bench AMRAP at 80kg, which will give me a good indication if I can hit 100 or not.
Open Gym
Back Squat: 75x5, 87.5x5, 100x5
Bench Press: 55x5, 65x5, 72.5x5, 55x5x5
Single Arm DB Row: 22.5x10, 25x10x3 (per arm)
Farmers Carry: 30sx4 sets
Run Home: 5.16km, 31:18
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Grinding away. It was a lighter week. Next week is a bench AMRAP at 80kg, which will give me a good indication if I can hit 100 or not.
what do you think you need on 80 to prove 100 - 12?
Crossfit
Strength
4 sets:
6 Bench Press: 60, 65, 60, 50
12 Push Ups: 12, 12, 9, 9
25 Bench Dumbbell Fly: 7.5s
-Rest 2:00 to 2:30 between sets-
Metcon
Teams of 2
5 sets (each/1:1)
30 Calorie Assault Bike
All my rounds were around 1:45-1:55
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Phew, fun day. Nice pump, and then a proper interval session. My legs were shot and I was so tired, that I skipped the longer ride home.
I'm pretty anal about my rep PRs, and the bench 1RM predictor seems pretty spot on for me. 8 puts me at 99, and 9 at 103. So I'm going to aim for 9, but I'd be in with a shout at 8.
I will probably attempt 100 before I go back to India for the holidays anyway. I am too old now to pass up on PRs. There are a few I passed on and regret it.
Crossfit
Accessory
Accumulate 4 minutes of double KB front rack hold: 28kg KBs (in 8 minutes)
Metcon
For Time: (14 minute cap)
100ft Single Dumbbell Walking Lunge, 22.5kg
5 Wall Walks
25 Toes to Bar
100ft Single Dumbbell Walking Lunge, 22.5kg
10 Wall Walks
50 Toes to Bar
100ft Single Dumbbell Walking Lunge, 22.5kg
13:34 - 40 toes to bar
Ride Hom
18.88km
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A bit hungover, so happy to get this done. The double KB hold was SO challenging. I fell apart in the second set of toes to bar and decided to do only 40.
