Road to the 2027 Crossfit Games

Congrats! Wonderful news. Babies definitely change everything. The first year is the hardest imo and the first 3 months are the hardest of all, with constantly interrupted/little sleep.

27/4 to 3/5

Monday - Off

Tuesday AM - Crossfit (10 min AMRAP with light push presses and box jumps, then some rope climbs)
Tuesday PM - Tennis Group Lesson

Wednesday - 90 minutes 1 on 1 tennis lesson

Thursday AM - Hyrox class
Thursday PM - Tennis Group Lesson

Friday - Off

Saturday AM - Squats + Crossfit (30 mintue metcon with 3.2km of running/ 15 BMU, 15 snatches and clean and jerks at 50kg)
Saturday PM - 1 on 1 tennis lesson

Sunday (tomorrow) - Off (flying to Greece!)

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Cool

It's still super early, like 8 weeks. Yeah, SO many people have said they've had miscarriages as well. Not fun at all for the missus.

Thanks! It's about to be chaos. Hope all is well with you

Well, this log took a turn. Tennis and twins. That was quite the ride catching up. Good luck. Being a retired bro will make things easier, but it's still gonna be a lot.

I think we're gonna need a new title for this log.

Crossfit

Strength
Back Squat: Build to a heavy 3

100x3, 110x3, 115x3 (RPE 6?)

Metcon
21-15-9
Calorie Assault Bike
Goblet Squats, 22.5kg

-rest until the 8:00 mark-

45 Calorie Assault Bike
45 Goblet Squats, 22.5kg

10:22 - 4:44, 5:38

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I decided to start logging my crossfit and lifting again. I didn't for a while and lost track of some lifts. My exercising for the last couple of months has been - per week - 4/5 days of tennis averaging 1.5 hours, 2 crossfit sessions, 2 strength sessions. I have actually started feeling quite fit at crossfit recently, after thinking I was deteriorating fast.

115x3 back squat is obviously not that great, but it was my first time back squatting in a long time. It was pretty easy. I crushed the first part of the metcon and had not much left for the second.

Thanks! We actually lost one, so down to one baby, but finally made it to the second trimester on the third attempt. So things are looking good!

Crossfit

Gymnastics
Build to a 1RM Weighted Pull-up: 30, 35, 40, 42f

Metcon
AMRAP 16:
16 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks, 85kg

7 rounds - 70kg

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Still got it. Heaviest weighted pull up of the day out of everyone. Did the most weight and most rounds in my class. Starting to get back the fitness. I think I might actually be fitter than ever, but I need do a benchmark workout.

Open Gym

Deadlift: 110x3x5

OHP: 40x8x4
Strict Pull-ups: 8,7,6,6

BSS: 50x6, 55x6x2
Chest Supported DB Row: 25sx12x3
Push-ups: 3x20

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Played a tennis tournament yesterday and won. It's kind of cool that I can play tournaments now after 8-9 months of playing and except to win. I've started the medal collection.

I've neglected deadlifts a bit so just eased back into it with some light sets.

Home Gym(!)

Back Squat: 90x3x5 (3 second descent)

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I have had a cough lingering, but it's not quite coming to the surface. I was going back and forth between going to crossfit or not and was doing my head in. I then remembered I had a home gym and just did the squats and not the metcon. Perfect. Tennis later.

Crossfit

Gymnastics
Max Strict Ring Dips: 16

Metcon
For time:
50 V-Ups
-into-
7 Rounds:
7 Strict Handstand Push Ups
49 Double Unders
-into-
50 V-Ups

19:34 - 5 strict HSPU, 35 double unders

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Pretty cool. I didn't realise I could do 16 strict ring dips.

Crossfit

Strength
Pause Deadlift (3s pause 1 inch off the floor): 90x3, 100x3x4

Metcon
5 rounds for time:
10 Deadlifts, 125kg
20 Push Ups

8:25 - 90kg

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Kept the weights sensible. Flew through the metcon

21/6 - Open Gym

Bench Press: 80x5 (RPE 7.5), 65x5x4 (paused)

Bulgarian Split Squat: 65x6x4
Strict Pull-ups: 11,9,8,7

Push ups: 4x15
Curls: 10sx15,15,12,12
Ring Hamstring Curl: 4x12

22/6 - Crossfit

Weightlifting

EMOM 10: 1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat

30, 40, 40, 45, 45, 47.5, 50, 50, 52.5, 55

Metcon
10 rounds for time: (16 minute cap)
16 Air Squat
8 Toes to Bar
4 Power Snatch, 60kg

15:59 - 42.5kg

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I'm stronger and fitter than ever before and by being in the gym less. 4-5 hours of tennis a week has really upped my cardio. The metcon had a very aggressive time cap, I did pretty well to finish it.

Was 2p2 down?

Crossfit

Strength
Bench Press: 50x10, 60x8, 70x6, 80x4, 85x2

Metcon
2 rounds for time:
50 V-Ups
50 Box Step Ups, 24"
50 Push Ups

16:45

Crossfit

Metcon
For time:
1000m Row
50 Thrusters, 20kg
60 Pull-Ups
50 Thrusters, 20kg
1000m Row

20:50

Open Gym

Front Squat: 90x4x4

DB Bench: 25sx12x4
Strict Pull-ups: 11, 9, 8, 7

Romanian Deadlift: 80x8x4

Bar Muscle up: 1 every 30 seconds for 20 total reps

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Pretty fun. Moved up in DB bench. The last few times I had to go down a rep or two as the sets went on. Moving on to the 27.5s!

I practiced jumping in to muscle ups and it makes such a big difference.

Played a tournament yesterday for 3 hours in brutal heat. I beat the guy who's the best at the place I play!! Another medal. My squats surprisingly felt okay after all that

Crossfit

Metcon 1 - Grace

For time:
30 Clean and Jerks, 60kg

4:58 (PR! - first time Rx)

- rest until 10:00 -

Metcon 2
Every 30s for 10:00:
1 Power Clean and Jerk, 85kg

60-75kg

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So happy with that. Basically did the same time as 2022, but with 7.5kg more. I still had to drop the bar onto crash mats which is so painful for this workout. I think 30 singles close to 4 minutes is doable with being able to drop the bar. I did 10x2, and then 10 singles today. I think 10x3 might have been better. Too ruined to take the next part seriously.

Crossfit

Metcon 1
For time: 1 mile run

7:06

- rest until 15:00 -

Metcon 2
AMRAP 15:
5 Strict Pull Ups
10 Push Ups
15 Sit Ups

11+3

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Pretty pleased with the mile run. I've done no running. I smashed the metcon. I beat a couple of skinny bodyweight ninjas at my gym.

Open Gym

Deadlift: 130x3, 115x3x4

OHP: 45x7x4
Single Arm DB Row: 25x10x4

Bulgarian Split Squat: 60x6x4

EMOM 10:
1 - 6 strict ring dips
2 - 10 paused ring rows

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Pretty fun

Crossfit

Metcon
For time:
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups

*Every muscle up break, 200m Penalty Run

19:20 - 9/6, 8/4, 8/1

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Was so tempted to do 15 unbroken to start, but I was sensible. I then failed the 9th rep of the last set. So I may as well have done 15 unbroken.

Crossfit

Weightlifting
Snatch: 8x2, every 90s

35-57.5 (did the 57.5 touch n go)

Metcon
21-15-9:
Overhead Squat, 52.5kg
Toes to Bar

-Rest until 8:00-

21-15-9:
Lateral Burpee Over Bar
Toes to Bar

5:20, 5:59 - 35kg, 15/12/9 TTB, then 12/9/6 TTB

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Snatches good. Metcon had a brutal time cap of 6 minutes per section so it was heavily scaled