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.
Open Gym
Snatch Balance: 40x2, 45x8 (EMOM)
Snatch Pull + Snatch: 45 for 6-8 sets
Jerk Drive + 2 Jerks: 60 for 7-8 sets
Ride Home: 14.22km
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Really, really good day. I'm off to India in 5 days and my tennis elbow is flaring up. I don't want to deload now because I will in India. So I came up with this. All things I need to work on, and super light. And it felt SO good. I figured out something with snatches - upper back SUPER tight at setup and with jerks - hands loose. Everything felt good.
Open Gym
Overhead Press: 42.5x6x6
Strict Pull-ups: 6x6
DB Bench Press: 15sx20x4
Ring Rows: 4x15
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I'm coming down with another cold 3 weeks later, wtf. It's not too bad though. I pivotted and did an upper body session and combined with an easy 25 minutes of cycling total to and from, was the perfect day for being a little under the weather.
Snatches are looking way better.
Happy Christmas!
Strength
Back Squat: 100x3x4, 105x3x2
Elevated DB Romanian Deadlift: 15sx15x3
DB Box Step Ups: 15sx24x3
Calf Raises: 3x20
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This is my last lifting session before India and I was meant to set PRs in squat and bench, but didn't feel upto it because of a cold. I just did a strength class and squats felt pretty strong.
Thanks. It's all about the setup for me. Knuckles down, back tight and my bar path seems to sort itself out. Which makes me confident getting under. Excited for what's to come
Merry Christmas!
Crossfit
Weightlifting
Snatch EMOM: 40x2, 45x4, 47.5x3, 50x3
Metcon
5 Sets
6 Deadlifts, 102.5kg
8 Bar Facing Burpees
10 Calorie Row
-rest 1:1 between sets-
12:05 - 1:21, 1:19, 1:19, 1:25, 1:17
----------------------
Managed to squeeze in an extra session. Flight in an hour. Merry Christmas everyone!
Apartment Gym
5 rounds for time:
18 DB Deadlifts
12 DB Hang Cleans
10 DB Jerks
12:50 - 17.5s
Strict Pull-ups: 5x5
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In India, squeezed this in at the downstairs gym. Heaviest DBs were 10kgs, but I ordered a pair of 17.5s on Amazon. Leaving tomorrow for another city, so one and done with those DBs. Until next year. Very fat now.
and guessing fatter by the time you return to good old london town! may as well enjoy your holiday...and what do old Indian lady relatives like more than fattening up the boys they don't see very often? So do it for them too!
do the weigh in when you get off the plane and then commit to weighing less the rest of the year and there's an easy goal to achieve!
re last snatch vid
slow down the vid and pay very close attention to your feet, as the bar passes the knee your balance shifts to your heels and there is a lot of separation between your legs and the bar, you lose all your power this way so your extension ends weak
focus extremely hard on feeling the weight in the midpoint of your foot throughout the entire pull, it's easier if you slow down the pull too (and only forcefully extend at the end)
you're also a little too upright, your shoulders should be a little more over the bar in the setup, but it's all connected. just focus on the balance in your feet
5/1
Smith Machine Squats: 81x5, 91x5x2
DB Bench: 25sx8x5
Strict Pull-ups: 10x3
17 minute swim
6/1
30 minute swim
90 minutes pickleball
7/1
Smith Machine Squats: 91x5x2, 96x5
DB OHP: 17.5sx10x3
Strict Pull-ups: 5x5
30 minute swim
15 minute swim
8/1
25 minute EMOM:
1 - 10 lunges (17.5kg DBs)
2 - 8 strict pull-ups
3 - 16 push-ups
4 - 30 second run (treadmill) at 14.5 km/h
5 - rest
20 minute swim
15 minute swim
9/1
Smith Machine Squat: 71x10x3
DB Incline Bench: 20sx12x4
Lat Pulldown: 4x10
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Huge fan of resort holidays. Gym/pool/other sports throughout the day, and read a book by the beach and eat good food the rest of the time. Really fat though.
Might have done a thing.
Spoiler
and guessing fatter by the time you return to good old london town! may as well enjoy your holiday...and what do old Indian lady relatives like more than fattening up the boys they don't see very often? So do it for them too!
do the weigh in when you get off the plane and then commit to weighing less the rest of the year and there's an easy goal to achieve!
6 weeks to the Open, so I have no choice but to cut now. Supremely obese now.
re last snatch vid
slow down the vid and pay very close attention to your feet, as the bar passes the knee your balance shifts to your heels and there is a lot of separation between your legs and the bar, you lose all your power this way so your extension ends weak
focus extremely hard on feeling the weight in the midpoint of your foot throughout the entire pull, it's easier if you slow down the pull too (and only forcefully extend at the end)
you're also a little too upright, your shoulders should
Yeah, damn I always knew this. A few months ago, I made it my sole focus to have my weight midfoot and it worked for a bit. Then something else went wrong and I forgot about it. Snatches are so frustrating. Are you still oly lifting?
Crossfit
Metcon
For time: (teams of 2)
440 calories on any machine
*Every 3:00 perform 4 Bench Press, 85kg
33:30 - echo bike
---------------------
Nice to be back, basically did 70x11x4 bench
Open Gym
Deadlift: 100x5, 112.5x5, 125x5, 112.5x3x5
Single Arm DB Rows: 25sx12,12,10,10
Farmer's Carry: 30sx4 sets (not sure of distance)
Ring Rows: 5x15 (EMOM)
Run Home: 5.15km, 32:50
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Back at it and grinding. I am tweaking my weekly schedule from -
1 strength
1 weightlifting
3 crossfit
to
2 strength
1 weightlifting
2 crossfit
with all the additional easy cardio added on. With 2 strength days a week, I still don't want to deadlift every week, but every 10 days or so is fine. So part 1 of every day will go squat/squat/DL/squat/squat/DL and part 2 will be bench/OHP/bench/OHP. And more accessories than before because I have an extra day.
Crossfit
Weightlifting
3 Power Snatch + 3 Overhead Squats: 35, 40, 45, 45, 45, 47.5 (every 2 minutes)
Metcon
5 Sets: (90s cap per set)
48 Double Unders
12 Overhead Squats, 42.5kg
4 Bar Muscle Ups
-rest 1:1 b/t sets-
12:39 - 1:20, 1:21, 1:22, 1:29, 1:33 - 36 DUs, 30kg, 3 BMUs
Ride Home
14.28km
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Really really fun. I tried my best to not rock back and forth like syndrom said during snatches but only looked at the videos after and I still did it! I will fix it next time. The metcon was so so fun. No time to rest, just go. Happy to keep all BMUs unbroken.
Open Gym
Deadlift: 100x5, 112.5x5, 125x5, 112.5x3x5
Single Arm DB Rows: 25sx12,12,10,10
Farmer's Carry: 30sx4 sets (not sure of distance)
Ring Rows: 5x15 (EMOM)
Run Home: 5.15km, 32:50
------------------------
Back at it and grinding. I am tweaking my weekly schedule from -
1 strength
1 weightlifting
3 crossfit
to
2 strength
1 weightlifting
2 crossfit
with all the additional easy cardio added on. With 2 strength days a week, I still don't want to deadlift every week, but every 10 days or so is fine. So part 1
you don't think you should be going harder at metcon with the Open round the corner?
Open Gym
Front Squat: 67.5x5, 77.5x5, 87.5x5, 77.5x5x5
OHP: 40x5, 46x5, 52.5x5, 40x5x5
Bulgarian Split Squat: 7.5sx10x4 (per leg)
Banded Pull-ups: 4x10 (thick green band)
Ride Home: 13:56km
----------------------------
Another new 5/3/1 cycle. Hopefully for 11 weeks. The plan was to do second set last for OHP - 46x5x5, but a few months of neglecting it and my holiday and it's finally started to drop. For a while, it felt like my OHP and deadlift would go up no matter what.
I had a bit of a disaster on the ride home. Flat tire about 4km in. I then walked 30 minutes to the nearest bike store, then waited 30 minutes for them to replace the tube. I ended up getting home over 3 hours after I left the house.
I just think 3 metcons is too much for me to recover from given everything else. 4 easy cardio sessions + 2 hard sessions (metcons) seems like a decent balance.
Bike
27.12km, 1:22.53
---------------------------
Just under half of it was traffic free
Weightlifting
1 Snatch Deadlift + 2 Snatches: 45, 45, 47.5, 47.5, 50
Clean and Jerk: 8 reps at 70
Overhead Squat: 50x5x5
Ride Home: 14.29km
----------------------
Fun, although my tennis elbow showed up after snatches.
Snatches felt amazing. My only focus was to not have my weight rock back and forth as the bar passes my knees. It is doing it very slightly, but so much better than before. That's why I added the snatch deadlift before.
Open Gym
Deadlift: 90x5, 105x5, 120x5, 105x3x5
Bench Press: 55x5, 65x5, 72.5x5, 47.5x10x5
Single Arm DB Rows: 22.5x13x4 (per arm)
Bench Dips: 5x15
Farmers Carry: 27.5sx5 sets
Ride Home: 14.3km
------------------
Cool, grinding away.
Crossfit
Strength
Tempo Front Squat (3s down): 70x3x10 (every 90s)
Metcon
5 Rounds
20 Calorie Bike
20 Kettlebell Swings. 24kg
12:48 - 14 cal echo bike
--------------
Cool
Open Gym
OHP: 40x5, 45x5, 50x5, 40x5x5
Front Squat: 72.5x5, 82.5x5, 92.5x5, 82.5x5x5
DB Bench: 20sx15,15,13,11
Bulgarian Split Squat: 10sx10x3
Ring Rows: 15, 15, 13, 13, 10, 10, 10
--------------------------
I experimented with OHP before squats because I am growing old and it takes ages to warm up to squat. It seemed to work. I forgot how tiring split squats are.
Friday is a retest of 12.4, excited for it. Although I do have a very minor cold.
Crossfit
Metcon
3 rounds:
500m Row
10 Strict Weighted Pull Ups, 15kg
11:30 - 10kg
Strength
OHP: 42.5x5, 47.5x5, 52.5x5, 42.5x5x5
-------------------------
Another cold, back at it.
Crossfit
Strength
Deadlift: 105x5, 120x5, 132.5x5, 120x3x5
Metcon
For time:
30 V-Ups
10 Box Jumps, 30"
30 Wall Balls
10 Box Jumps, 30"
30 Toes to Bar
10 Box Jumps, 30"
30 Wall Balls
10 Box Jumps, 30"
30 V-Ups
12:28
--------------------------------
1 month to the Open. After getting a cold, I'm just going to do more metcons, add in my strength like today before the metcon, and do lots of easy cardio. I HAVE to lose a bit of weight as well.
Crossfit
Strength
Build to a heavy 2 rep back squat (3 second pause in bottom): 100x2, 105x2, 107.5x2, 105x2
Metcon
7 rounds for time:
10 Calorie Row
10 Dumbbell Front Squats, 2x22.5s
8:39 - 17.5s
Ride Home
14:25km
--------------------
Cool
Crossfit
Metcon - Diane/20.3
For time:
21-15-9:
Deadlifts, 102kg
Handstand push-ups
8:55 (PR!)
Spoiler
24/05/2018 - 85 reps in 9 minutes, 80kg DL
29/11/2018 - 85 reps in 10 minutes, 80kg DL
26/10/2019 - 69 reps in 9 minutes, Rx
Accessory
Ring Muscle Up: 6x2 (60-90s rest)
-------------------
Hero card again for me. I had a stomach bug yesterday. Vomitted violently and then couldn't really get out of bed yesterday morning with no energy. Started eating last evening and felt pretty okay this morning. Nearly threw up on the way to crossfit and during the set of 15 deadlifts after going upside down.
I wanted to do it, because I knew it would be an easy PR. Deadlifts felt SO EASY.
In the last 3 months, I have had 3 colds, 1 stomach bug, and 1 holiday. Training hasn't been ideal. But I have grinded away and done SO much cardio in those 3 months when I've been fine. And SO much cardio in the few months before uninterrupted. I am feeling confident going into this Open.
