Road to the 2027 Crossfit Games

Snatch PR looked great. Your form had vastly improved since I started following the log. And that didn't look like a max effort. It definitely looks like you have more in the tank.

Crossfit Linchpin - D81

Main - Part 1
20 High Box Jumps: 30" (forgot about this and snuck it in as I was warming up the squats)

Main - Part 2
Front Squat: 2-3-5-10-2-3-5-10 (same weight across)

85kg

Accessory 1
Bulgarian Split Squats: 25x12x4 (per leg) (2x12.5 DBs)

Accessory 2
L-Sit Hold: Accumulate 2 minutes (on floor)

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Meh. Squats felt so sluggish warming up. The second set of 10 reps at 85 was a proper grind. It was just one of those days, I guess.

And I just looked at the video and it was still moving fast at the end. I guess a set of 10 squats is just never fun.

Thanks so much! I was tempted to go over the time limit in class, but my coach was in a mood and I thought it best not to ask.

Thanks feel! Re: the fake jump, it's not as cut and dry as you make it out to be. Some coaches think it's bad, some coaches think it's good, but the vast majority leave it to the weightlifter. Some elite weightlifters stomp, some elite weightlifters slide/shuffle. Look up Max Lang for one that stomps. When you're trying to be explosive up and get under as fast as possible, you are likely to stomp at sub maximal weights and probably not stomp at maximal weights.

This is to be differentiated with donkey kicks which are always bad.

Crossfit Linchpin - D82

Main
5 rounds for time of: (or not)
1 Seated Legless Rope Climb, 15 ft
9 Power Clean & Jerks, 52.5kg

24:03 - not for time, 12 strict pull ups per round

Accessory 1
Chest to bars: 10, 10, 10 (rest 2')

Accessory 2
Single Arm DB Shoulder Press: 17.5x12x3 (per arm)

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Elite day. I took my time with the pull ups and did 4/4/4 every round. I kept it honest and got through the clean and jerks pretty fast with quick singles and no real break. HR was high, but not too high. Fun.

I was happy to do 3x10 chest to bars afterwards. My first 2-3 reps are wonky and then I fall into rhythm. I think my first kip is different and I just get into a wrong position. I can fix this. Maybe I need to jump into it like everyone else.

Making gains bro, you hop on the creatine?

Crossfit Linchpin - D83

Main
Run - 5x50m, 3x400m, 1x800m (rest as needed - 1:15 before the 50s, 2:30 before the 400s, 5:00 before the 800)

8:19 - (9.6, 9.6, 9.0, 9.3, 8.9), (1:23, 1:27, 1:25), (3:18)

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Phew, RPE 10. Lots of heart, lots of effort. I did this 3 times 4 years ago when I was doing Linchpin. I am a lot fitter now, but less "running fit". I blame that on our stupid class programming over the years, with no running only days.

Anyway, back to within 20 seconds of then is fine. I'll keep making running gains if I stick to this. All time 5k PR is 22:30, and my watch says I'm in 24:00 shape, which seems about right. I'll take it with no real running.

Thanks loco, good to hear from you. And you made my day!

Absolutely no, to the creatine. I've gone on rants about cheating in here and creatine is cheating in my hobby. I don't even know how I'll live with myself if I suddenly start making fast gains after years and years of grinding and really savouring the small wins.

Crossfit

Metcon
Every 5:00 (5 sets)
400m Run
7 Bar Muscle Ups
25ft Handstand Walk

15:46 - 2:49, 2:54, 3:06, 3:20, 3:37 (2 wall walks instead of HSW)

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So fun in a packed class. I did all 7 muscle ups unbroken in all rounds! I actually don't think there is anyone at our gym who can do that in this workout. The 7 muscle ups and the 2 wall walks all took the same time, so the slower times were just me running slower. I think my first run was 1:45 ish and the last one was 2:20! I was ruined. 20-30s of transition time between the run and the first muscle up as well.

Crossfit Linchpin - D84

Extra
Snatch: 50x3x3

Main - Crossfit Games 2008 - Workout B
5 rounds for time of:
5 Deadlifts, 125kg
10 Burpees

3:57 - 110kg

Accessory 1
For quality:
5-10-15-20 Dumbbell Bench Press
5-10-15-20 Dumbbell Hammer Curls
10-20-30-40 Banded Tricep Push Downs
10-20-30-40 Banded Bicep Curls

20kg, 10kg, thin blue band

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Pretty fun. Snatches felt... ok? A bit slow, but I'm still catching it low and it all seems fine.

I went way way way better than expected in this metcon. My main concern with the weight was overall volume and my back. I've done a short metcon with 110kg and 35 reps, so I thought 115 and 25 would work today. But I just felt a bit lethargic and dropped the weight last minute. The recommended finishing time was 10 minutes, so I absolutely flew through this and perhaps should have done this Rx.

Round times in seconds were 42, 46, 49, 53, and 46.

Crossfit

Weightlifting
Pause Jerk (in dip and catch): 50x4x3

Metcon
For time: (15 minute cap)
15 Wall Walks
10 Dumbbell Shoulder to Overhead, 30kg
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead, 30kg
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead, 30kg

14:53 - 15 toes to bar the second time, 10 crossovers + 20 singles in the last round

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Yesterday was the first time in forever that I woke up and just didn't exercise because I didn't feel like it. I need a deload. One every 2-3 months seems to be the sweet spot and I'm there now.

Nice to sling around a 30kg DB, but it ruined me with the crossovers. I modified the last section to sneak in under the time cap.

Crossfit

Weightlifting

Snatch: 1RM

60, 65, 70, 76 (1kg PB!!!!!), 77.5f, 77.5f

Metcon
5 Rounds:
200ft Run (8x25 feet shuttle run)
6 Power Snatches, 60kg

6:06 - 50kg

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What a day!!! I hit 75kg 2 weeks ago and didn't get a chance to go higher, so I tried again. I was SO SO SO CLOSE to 77.5. I really battled hard after running off camera, but dropped it. It's still officially a bodyweight snatch. I actually feel like I'm snatching properly now. I am catching the heavy ones well below parallel.

I bottled it big time in the metcon. All quick unbroken snatches and dawdling on the run. I had 1 snatch left at 5:05 and failed it. I then failed it again!!!! And then rested a bit and got it. There's a fine line between pacing it perfectly and blowing up.

Mayhem programming is the stupidest shite that exists. They do 1RM lifts before and after every cycle. So 1RM squat, deadlift and snatch 2 weeks ago. And then 1RM squat, deadlift, and snatch again this week!!! And we never do any benchmark workouts or repeats (like fran, DT, whatever). The only repeats are partner workouts!!!!! Morons.

Open Gym

Metcon - DT
5 rounds for time of:
12 Deadlifts, 70kg
9 Hang Power Cleans, 70kg
6 Push Jerks, 70kg

11:46 - 60kg (PR by 19s and 5kg heavier!!)

Strength
Bench Press: 65x7x5

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It's the last day of the deload. I only did 3 sessions and an hour of tennis. The plan was a heavy push day, but there were 3 people doing DT and I got roped in and it ended up being 6 of us in the end.

SO happy with my time and being faster with a heavier weight. I was aiming for 2:30 rounds and 12:30 and I decided to be sensible for once and pace it properly. Deadlifts and jerks unbroken, cleans were either 4+4 or 5+3 (and the 1 before the jerks). It actually ended up being not all out because I overpaced it. I wasn't destroyed afterwards.

Round times were 1:58, 2:32, 2:26, 2:21, 2:30. I think I can actually go closer to 11 if I went for it more. I'll try 62.5 next time. I need to get a LOT stronger to do 70.

congrats on the PR. The first attempt at 77.5 looked better than the 76. It looks like you just needed to be a bit more patient at the bottom and you'd have stabilised and made the lift. IMO you should keep up the heavy snatching once a week and I reckon you'll have 80 within a month. It's definitely there.

great to keep progressing though

Crossfit Linchpin - D85

Main - Limited Equipment
For time: (or not)
Run, 800 m
50 Push-ups
12 Strict Pull-ups
40 Push-ups
12 Strict Pull-ups
30 Push-ups
12 Strict Pull-ups
20 Push-ups
12 Strict Pull-ups
10 Push-ups
12 Strict Pull-ups
Run, 800 m

33:54 - not for time

Accessory 1
Sprint: 5x50m, 90s rest

49.3 - 11.1, 9.5, 9.6, 9.4, 9.7

Accessory 2
Single Arm DB Row: 22.5x12x4 (per arm)

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Super fun, feels like I did a lot. The actual version was with a 1000m row, but I thought this would be nice to take this to the outdoor gym near my house. Nice upper body pump with zone 2 cardio.

I am getting into a nice groove now. 3-4 days of Linchpin a week and 1-2 days of a class. I try to make the class my hard days as it's easier/more fun to push myself there. I also use the classes to add in things I need to work on/I think would benefit me (like snatches, squats, whatever).

Thanks! Yeah, agree completely. I need to be patient. It's so new to me because I've never really had to catch a snatch this low and never had the ability/technique to. I've got a holiday booked in October so I think I'll snatch once a week and give 80 a go just before going.

Crossfit Linchpin - D86

Main
Every 2 minutes for 30 minutes: 1 Hang Power Snatch + 2 Overhead Squats

50x6
52.5x8
55x1

Accessory 1
Snatch Grip Sotts Press: 20x8x4

Accessory 2
DB Box Step Ups: Accumulate 50 reps (2x20kg DBs, 20 inch box)

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An iffy snatch day after a while. My technique was fine, but my tennis elbow showed up. I guess it is a lot of volume. Strict pull-ups seem to really aggravate it. In my first set of 12 yesterday, I had to do 1s and 2s because lowering it was a bit painful. It then always gets better when I'm warm. I think I need to reduce or even cut out strict pull ups. The first pull up every day is pure agony and I have to psyche myself up for it. It's weird because I ended up doing 60 yesterday and it was all fine after the first few.

Crossfit

Strength
Front Squat: 90x3, 100x2, 110, 95x3, 100x2, 110

Metcon
For time:
21-15-9
Wall Balls, 9kg
Box Jumps, 24"
Kettlebell Swings, 24kg

-Rest 2:00-

9-15-21
Kettlebell Swings, 24kg
Box Jumps, 24"
Wall Balls, 9kg

15:57 - 6:00 and 7:57 (russian swings)

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Linchpin was intervals with box jumps, swings, and skipping so I thought this was the perfect replacement with bonus squats. I was so wrong. The class is a lower back fryer. Linchpin was smartly programmed. Blah.

Squats felt SO STRONG after a week off.

The lower back pain was only a 1/10 during the metcon but it really slowed me down in the second half. I flew through the first bit with everything unbroken. 135 reps in 6 minutes!

Crossfit Linchpin - D87

Main - Part 1
Death by Bike Calories:
1 calorie in minute 1
2 calories in minute 2
and so on...

17+12 (PR by 1 round on a more difficult bike!!!)

- rest 5 minutes before part 2 -

Main - Part 2
For quality:
50 ring rows
50 strict toes to bar

Accessory 1
DB Pullovers: 17.5x12, 20x12x3

Extra
Banded Curls: 50 reps

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I nearly skipped another day because I just didn't feel like going hard on my own and my tennis elbow is quite bad. But I am so happy I went.

I did it on the assault bike last time and both our assault bikes aren't working!! So I used the echo bike which counts calories a lot slower. I thought I would get 15 rounds or something, but easily got 17! I was a lock to get 18 if I had a bit more heart, but I was satisfied with a PR and also just making it to the gym. I did 16+12 4 years ago, so it's nice to see a massive PR.

Ring rows were 5x10 with feet on a box to make it harder. The first 2 sets had a 2 second pause to make it even harder. Toes to bar were 10x5.

Crossfit

Metcon
For time: (in teams of 2)
100 Calorie Row
-into-
3 Rounds (each/1:1)
10 Box Jump Overs, 20"
30m Farmer Carry, 22.5kg DBs
10 Box Jump Overs, 20"
-into-
100 Calorie Row
-into-
3 Rounds (each/1:1)
10 DB Bench Press, 22.5kg DBs
10 Pull Ups
10 DB Bench Press, 22.5kg DBs
-into-
100 Calorie Row

31:51 - 24kg KBs, 20kg DBs

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Fun partner workout. Pull-ups unbroken and easy. All the 22.5s were taken. Bench was unbroken except for the 2nd part of the 3rd set which was 6+4

Crossfit Linchpin - D88 (Monthly Test)

Main - Part 1
For time: 1.5 mile run

- rest 1 minute -

Main - Part 2
For time: 1 mile KB Suitcase Carry, 24kg

Part 1 - 11:30 - ave HR 179, max 190 - 62nd percentile
Part 2 - 16:42 - ave HR 174, max 188 - 79th percentile

Accessory 1
Plank: Accumulate 5 minutes

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That's the sixth and final monthly test done and we start repeating from next month! I loved today, it's a pretty solid test. I thought 11:30 and a 4:45 pace sounded sensible and would leave some in the tank for the next part and I followed the plan. It was probably 95% effort.

The second part was brutal but so fun as well. I went 800m unbroken and walked it to get my HR down. I then took a break and broke the remaining up into 200/200/400. In the last 3 chunks, I started shuffling. That might be the way to go next time. Walk/shuffle faster and take more breaks. I was constantly switching hands.

Crossfit Linchpin - D89

Main
Not for time:
20 Strict Chin-ups
20 Romanian Deadlifts, pick load
Side Plank, 1 min
16 Strict Chin-ups
16 Romanian Deadlifts, pick load
Side Plank, 1 min
12 Strict Chin-ups
12 Romanian Deadlifts, pick load
Side Plank, 1 min
8 Strict Chin-ups
8 Romanian Deadlifts, pick load
Side Plank, 1 min
4 Strict Chin-ups
4 Romanian Deadlifts, pick load
Side Plank, 1 min

strict pull ups, 50kg RDLs

Accessory 1
Accumulate 100L/100R Single Leg Glute Bridges

Accessory 2
Ring Rows: 4x15

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Fun. My tennis elbow with strict pull ups is SO much better. My pulling strength is also going through the roof. All in sets of 4 or 5. I watched a lot of videos on how to RDL and kept it light.

This was 30-40 minutes of zone 2 with some decent strength work in there.

Crossfit

Metcon
5 Rounds for time:
5 Bar Muscle Ups
10 Dumbbell Bench Press, 22.5s
15m Dumbbell Lunge, single 22.5 (Held any way)

12:02 - 20kg for bench (no 22.5s available)

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Fun. I was planning to do a brutal interval session with Linchpin and changed last minute to this. This was made for me really. All BMUs unbroken. Bench was UB-UB-7/3-6/4-5/3/2.

Crossfit

Weightlifting
1 Snatch Pull + 1 Hang Snatch: 52.5, 55, 55, 55, 57.5

Metcon
For time:
100m Run
10 Box Jump Overs, 20"
Wall Walks
Start with 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7)

13:06

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So fun. Snatches felt really solid. I went for a highish hang snatch and got 5 good reps in.

Crossfit Linchpin - D90

Main
3 rounds for time (or not):
12 Front Squats, 70%
18 DB Push Press, 22.5s
2000m row

48:27 - not for time, 85kg front squats (under 70%)

Accessory 1
Single Arm DB Shoulder Press: 17.5x12,10,8 (per arm)

Accessory 2
Banded Curls: 50 reps

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I kind of made this up with a day from Linchpin I had to make up. It was an interval day, but I've had 3 hard days this week, so I added the 2000m row and made it long and slow.

Crossfit Linchpin - D91

Main
Run: 8x200m, rest 2:30

4:59.4 - 38.1, 36.4, 37.0, 37.1, 36.5, 37.2, 39.0, 38.1

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Phew. I am really enjoying running only days. Too much heart again, I really gave it my all and fell off in the last 2 intervals. This is around where I was when I first did Linchpin 4 years ago. I then got quicker and this is around 15 seconds slower overall than my best. I am fitter now, but I think my sprinting might have peaked. Body feels creaky, warm ups take longer. It's still 72nd percentile, so all good.

Back then, my btwb percentiles were 45-70 or so. They are now 60-85.

Crossfit

Gymnastics
EMOM 8
1 - ring muscle ups
2 - 30 second hang

3 RMU per round

Metcon
AMRAP 20:
20 Calorie Row
15m Farmers Carry (22.5kg DBs)
* Add 15m after each round

7+35 - 28kg KBs

Linchpin Accessory
DB Lateral Raise: 7.5sx12x3
DB Front Raise: 7.5sx12x3
DB Bent over Raise: 7.5sx12x3

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So fun. Ring muscle ups felt AMAZING. Maybe the best ever. All the pulling seems to have helped, along with getting better at bar muscle ups. I am also linking them well and getting into a good strong arch on the way down.