Road to the 2027 Crossfit Games

Always nice breaking 10 on the girls.

It seems like the UK has had a ton of sickness this year? All my mates seem to be sick constantly

Open Gym

Front Squat: 90x3, 92.5x3, 95x3, 97.5x3, 100x3
Bench Press: 60x5, 67.5x5, 75x5, 50x10x5
Ring Rows: 4x15, 10

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Another puncture on my long ride home, so cut it short. I'm fed up of starting and stopping strength programs in the last 3 months because of illnesses, so just going to wing it till after the Open is over. My priority is my cardio and I hope to just maintain my strength until then.

Yeah, definitely feels that way anecodotally.

Crossfit

Weightlifting
2 Power Snatches + 2 Overhead Squats: 40, 45, 47.5, 50, 52.5, 55 (every 2 minutes)

Metcon
AMRAP 11:
9 Chest to Bar Pull Ups
7 Burpees over Bar
5 Squat Snatch, 52.5kg

4 rounds - 42.5kg snatches

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Loved today. There was a new-old coach who was EXCELLENT. And I was the only one in class, so I got a nice 1 on 1. Warm ups were with purpose, he knew his ****, constant feedback.

The metcon was very Openny. I died a little. Round times were 2:24, 2:56, 3:04, 2:35. I did the last 5 snatches unbroken, which was quite nice.

Crossfit

Metcon
3 Rounds:
21 Dumbbell Deadlifts, 22.5s
15 Dumbbell Hang Power Cleans, 22.5s
9 Dumbbell Shoulder to Overhead, 22.5s

5:58 - 17.5s

Accessory
Ring Muscle Ups: 3,2,2,2,4 (every 2 minutes)

Ride Home
14.32km

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Fun. Target time was 7 minutes, so I guess I could have gone Rx. It's a bit of a silly metcon though. 6-7 minute ones should be all heart and you go to a dark place, like a mile run or a 2k row. But the limiter here was just the grip.

Pleased with ring muscle ups. Bring on the Open.

Crossfit/Open Gym

Metcon - 21.1
For time: (15 minute cap)
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

261 reps - (PR by 43 reps!) - 37 double unders into the round of 150

Strength
Overhead Press: 42.5x5, 47.5x5, 53.5x5, 42.5x5x5
Ring Rows: 4x15

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Fridays are past Open days and after missing 2 weeks due to illness, I've obliterated my previous bests in the last 2 weeks. Chuffed. I beat my score from 4 years ago around 12 minutes in. Double unders actually felt like a break this time. I did the last 37 unbroken and could have gone on. The 15 wall walks were no fun and took like 4:30

Weightlifting and Open Gym

3 Muscle Snatches + 3 Drop Snatches: 30, 30, 32.5
Snatch: 45x3, 47.5x3, 50x3x3

Front Squat: 80x5x2, 90x3x2, 95, 100, 105

Ride Home: 14.28km

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Super fun. My touch n go squat snatches from last week really made something click. I was dropping under better when tired in a metcon than when doing weightlifting. It was because my arms were loose. I did that today, and snatches felt so good!

Crossfit

Metcon
For time:
100 Calorie Row
-into-
5 Rounds
50 Double Unders
10 Handstand Push Ups
-into-
100 Calorie Row

25:54

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Super pleased with this. 100 cal row is approximately 1600m. The first row was in 2:07 and paced, the second row was in 2:03 and suffering. Quite pleased to hit that pace while going into it at a very high heart rate.

Round times for the middle section were 1:56, 2:15, 2:30, 2:43, 2:53. I kept the HSPU to 6/4, except the final set was 5/3/2. My double unders feel SO much better. I don't think I've actually gotten better at them though. My cardio has improved and I feel less out of breath doing them.

I'm about to buy a new Garmin. Thinking about the latest fenix. My forerunner 735 is many years old now. I hear wrist heart rate technology is miles ahead, so could be fun to track that.

Crossfit

Strength
Tempo Front Squat: 85x2x4, 90x2x4, 95x2 (3 seconds down)

Metcon
15-12-9: (12 minute cap)
Hang Squat Clean, 52.5kg
Burpee Box Get Over, 30"
Chest to Bar Pullups

10:27 - 45kg

Ride Home
14.29km

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Squats were fairly easy. Perhaps I should have done all sets at 90-95. I am SO happy with this metcon. I nearly did 52.5, but didn't want a DNF so dropped it down. Chest to bars were all singles, until something clicked in the last round!!! My plan was to do singles, but hang on to the bar to make it faster and by doing that I sort of automatically got into the perfect kip and linked them so easily!

Seriously, bring on the Open. My cardio is miles ahead of where it has ever been. It's been 6-7 months of grinding away at easy cardio.

BRINGONTHEOPEN!!!!

Weightlifting/Open Gym

3 Snatch Push Press + 2 Overhead Squat: 40, 45
2 Snatch Push Press + 2 Overhead Squat: 45, 45
1 Snatch Push Press + 1 Overhead Squat: 50

(All OHS paused for 3 seconds at bottom)

Power Snatch: 42.5x3, 45x2, 47.5, 45x3, 47.5x2, 50, 52.5

2 sets: (5 minute rest between sets)
5 Squat Snatch @ 35
4 Squat Snatch @ 40
3 Squat Snatch @ 45
2 Squat Snatch @ 50
1 Squat Snatch @ 55

4:02, 4:25

Bench Press: 70x2x8 (3 seconds down)
Ring Rows: 50 reps as fast as possible (3:20 ish)

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Lots going on. I got the Forerunner 965. The HR seemed to work pretty well with cycling, but a big fail with weightlifting. GPS seems spot on with tall buildings (old forerunner wasn't) and the interface is slick. If it can get resting HR right and my runs right, then it could be a win.

I went to this session to do the little metcon at the end. My lower back showed up, but not a lot and not a hindrance. My touch n go reps are SO much better than my first reps. I think it's because my arms are loose with my upper back tight. I try to replicate that in my first rep, but if I think upper back tight, my arms automatically become tight. I can do this, because I know how good the touch n go reps felt.

Crossfit

Weightlifting
2 Power Cleans + 2 Push Jerks: 60, 65, 70, 70, 60, 60

Metcon - 13.2
AMRAP 10:
5 Shoulder To Overhead, 52.5kg
10 Deadlifts, 52.5kg
15 Box Jumps

5+27

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My tennis elbow showed up during weightlifting, so I dropped the weight down. My goal is for it to be at 100% for the Open. I might pivot and do a parkrun near my house tomorrow instead of deadlift, OHP, accessories, and a long ride.

This open workout was so, so, good. I beat someone who comfortably beat me last Open. Round times were 1:23, 1:35, 1:39, 1:45, 1:59 and 1:37 for the 6th incomplete round. I gave up a little during the 5th round. No heart. This was actually a dumb Open workout because step ups were allowed. We did box jumps, which made it utter pain. None of the movements are hard, you just need to keep moving.

Next Friday's Open is 21.3, which was the lockdown Open. I couldn't do it because I didn't have a rig. Reallly excited for it. It's right up my alley.

Parkrun

5k, 27:20, ave HR 176, max 188

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SO fun. I left the house at 8:55, parkrun at 9, ate some free banana bread after, and home at 9:40. My new watch seems amazingly accurate for runs (it even knows what side of the road I'm running on) and HR is very accurate. It also looks so slick that running is fun now.

I'm quite pleased with my time as well, since my max HR is 200. This was tempo-ish, and I felt like I could have gone on for another 5k maybe. My all time PR is 22:30, but I was 7kg lighter and was running 2-3 times a week. This is my first run in a month, although I am way fitter now, but not running fit. My watch seems to think I could do 24:30 now, will be fun to see if I can bring that down.

This was very hilly, 82m of elevation in a 5k

Open Gym

Deadlift: 100x5, 115x5, 130x5, 115x3x5
Incline DB Bench Press: 20sx15x4
Single Arm DB Row: 20x12x3 (per arm)
Bulgarian Split Squat: 40x6x2, 45x6 (per leg)

Ride Home: 14.31km, ave HR 141

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Cool. Deadlifts were super easy, but I feel like this RPE is what gets me deadlift gains if I'm deadlifting every 10 days or so.

It was my first time in ages using a barbell to split squat and it felt pretty good. I had a hard time finding a comfortable position for my back leg though. My ankles hurt from resting against the bench in an awkward position. I need to google this.

Ride

22.73km, ave HR 140

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HR stayed low, but my legs felt heavy. 9 days till the Open! I am going to taper off the volume, but keep intensity high now. All the training is done and I need to be fresh and niggle free (mainly tennis elbow).

Crossfit

Strength

3 second pause Bench Press: 70, 75, 80, 82.5, 85f, 85f

Metcon - 21.3
For time: (15 minute cap)
15 Front Squats, 43kg
30 Toes-to-Bars
15 Thrusters, 43kg

Rest 1 minute

15 Front Squats, 43kg
30 Chest-to-bar Pull-ups
15 Thrusters, 43kg

Rest 1 minute

15 Front Squats, 43kg
30 Bar Muscle-Ups
15 Thrusters, 43kg

135 reps

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One of the worst days ever. My bench was weak. I got to the muscle ups with 2 minutes left and failed 4 or 5. WTF. That's meant to be my strength. The same thing happened at the last Open. Either my muscle ups get sloppy what 95% HR or my technique gets weird after doing chest to bars. Horrendous.

Crossfit

Metcon
Teams of 2:
AMRAP 27:
12 Clean and Jerks, 60kg
40 Calorie Row
180 Double Unders
-Split reps/calories as needed-

4+39

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Actually really gassy, mostly because of the double unders.

that's a brutal workout tbh. Not surprised your muscle up tech wasn't great

Crossfit

Weightlifting
Hang Power Snatch: 35x5, 40x5, 45x5, 45x5, 47.5x5

Metcon
For time: (10 minute cap)
21-15-9:
Deadlift, 125kg
Strict Handstand Push Ups

8:34 - 90kg, 15-11-7 strict HSPU

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All super light, to ensure my back and tennis elbow is at 100% for the Open. I woke up feeling 1% ill and a cold coming on. It's still at 1% so maybe it just goes away.

Open Gym/Crossfit

Strength
Front Squat: 85x3x5

Metcon
25 minute EMOM:
Min 1: 15 Wall Balls, 9kg
Min 2: 12 Calorie Air Bike
Min 3: 50 Double Unders
Min 4: 15 Kettlebell Swings, 24kg
Min 5: Rest

10 cal air bike, 30 double unders, 4 muscle ups instead of swings

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I definitely have a cold, but it isn't too bad. I'll do the Open as late as possible, probably on Monday so I hope I'll be as close to 100% by then.

It was a good effort for me to just get to the gym. I think I modified this workout perfectly. I got to the muscle ups slightly out of breath and more and more out of breath as the rounds went on. Perfect practice for the Open. I did 4 unbroken for the first 4 rounds and did an AMRAP in the last minute. I did 4,2,2 and failed the 9th rep.

One thing I changed was to jump up to the bar to get a bigger first kip. In the failed rep, it looks like I just got lazy to sit up fast. It's a good reminder to record everything.

oof...a long, pure gasser with no gymnastics for 25.1. how are you feeling about it?

Crossfit

Strength?
Weighted Wall-Sit: Accumulate 3 minutes

2x12kg KBs - 30s on/30s off

Metcon
5:00 AMRAP
10 Power Cleans, 42.5kg
10 Hand Release Push Ups
15 Air Squats

-rest 2:00-

5:00 AMRAP
6 Power Cleans, 60kg
10 Hand Release Push Ups
15 Air Squats

-rest 2:00-

5:00 AMRAP
2 Power Cleans, 85kg
10 Hand Release Push Ups
15 Air Squats

3+16, 3+5, 3+2 - 10 ring rows, 5 strict pull-ups, 2 strict chest to bars instead of the cleans

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Pretty fun. I made it less gassy by replacing cleans with the pull ups. It's just what I needed at the back end of a cold.

Crossfit has kind of changed from back in the days of a 5 week Open with lots of skill, to more pure cardio with a bit of skill. It went exactly against what I was good at, ha. I feel like this is what I've been training for though - pure cardio.

7 rounds is the target. I did a few clean and jerks straight after the metcon today and it was heavy. Nowhere to hide in this.

Yep. It’s a ‘how much do I want to hurt?’ Wod.

No surprises that I would have loved it. Right up my street - medium weight, no skill

Do it for fun? I'm happy to judge you remotely and no rep you to make it seem like the Open