Road to the 2027 Crossfit Games

Nice work, man solid session overall. Hitting clean reps on bench without bouncing is a real win, even if you missed that 7th. Squats at 6×110 still show good consistency, and those weighted pullups are no joke either. Keep pushing the training max while form stays tight the extra reps will come soon enough.

Open Gym

Main
Snatch: 52.5x2x4
Clean and Jerk: 70x2x3

Accessory 1
Bench Press: 60x8x4

Accessory 2
Bulgarian Split Squat: 17.5sx8x4 (per leg)

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Today was meant to be just clean and jerks, but I made it a complete weightlifting session. They both felt pretty good.

Just catching up. Nice progress, man!

You can do ring muscle ups? Pretty impressive. Golden Loco winner BustoRhymes couldn't even do that.

Vid? Sorry if there was one in here and I missed it.

Crossfit

Metcon
1000m Row
-Rest 3:00-
8x200m Row
*Rest 30 seconds after each set. (only 30s rest before next 1000m row)
1000m Row

20:08

Extra
L-Sit Hold: Accumulate 2 minutes

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Pretty fun. I did the first 1000m row at 1:54 pace and the last at 1:52 pace. The 200m repeats were high 1:40s. Again, I think this is just FPS programming by Mayhem. Why not just do 3x1000 and then repeat in a few months. But instead some random stuff and then never to be seen again. But doing a class is fun, so here we are.

Thanks! They are kipping though, but it's still pretty hard (probably less than 5 people in my gym who can do them). Strict ring muscle ups flare up my tennis elbow, so I have retired them.

Crossfit Linchpin - D109

Main
Deadlift: 115x8, 117.5x8, 120x8, 122.5x8

Accessory 1
Single Leg Glute Bridges: 100L and 100R

Extra
Ride Home: 14.26km

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I'm actually shocked at how easy the deadlifts were. I was even lowering them a lot slower and controlled and everything just felt solid.

Crossfit

Gymnastics
8 minute EMOM alternating between:
1 - 3 wall walks + handstand hold until 40 second mark
2 - 40 second bar hang

(did 2 strict wall facing HSPU in one minute because I was goaded)

Metcon
AMRAP 8:
50 Power Cleans, 60kg
Max Bar Facing Burpees

33 - 55kg

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So fun. I was worried about my lower back blowing up but it just feels so solid and strong right now. I did 10 sets of 5 every 30 seconds.

Crossfit

Metcon
For time: (in teams of 2)
10-9-8-7-6-5-4-3-2-1
Partner 1:
Shoulder to Overhead, 52.5kg
Partner 2:
Back Squats, 85kg
-switch when both are completed
-Back squats are from the rack, shoulder to overhead from the ground.

17:17

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My once in 6 month lower back bravado stupidity just happened. But nothing bad happened. It let me know it was there in the round of 5. I'll just be careful for a week and no harm done. It was brutal though. I really should have just done 70kg front squats as that does nothing to my back.

Crossfit

Metcon
Every 8:00: (4 sets)
300m Run
15 Toes to Bar
15 Dumbbell Front Squats, 2x15kg DBs
7.5m Front Rack Dumbbell Walking Lunge, 2x15kg DBs
300m Run

5:09, 5:27, 5:47, DNF

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Crashed and burned. I am not sure what I accomplished today. I didn't pace it properly and also my core was absolutely lit up during the runs and I got a bit of a stitch. I stopped after the lunges in the 4th set. I suppose I could have run/walked and finished it but whatever.

Toes to bar were unbroken in the 2nd and 3rd sets which was nice. I need to remember to pace these properly. I am a master at pacing when it's single modality (run, row, bike), but am pretty bad at crossfit pacing.

Crossfit

Strength
OHP: 40x8, 45x8, 45x8, 40x8, 40x7 (every 2:30)

Metcon
For Time: (15 mintue cap)
100 Bench Press, 52.5kg
-Every time you break, do a 15 Calorie Row

80 reps and capped - 45kg

Ride Home
14.27km

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Cool. Lots of pressing and cardio. Good fitnessing.

Crossfit

Weightlifting
Snatch: 45x2, 47.5x2, 50x2, 52.5x2, 55x2, 57.5x2, 60x2 (every 2 minutes)

Metcon
AMRAP 12:
48 Double Unders
12 V-Ups
4 Back Squats, 102.5kg

6+30 - 30 double unders, 80kg front squats

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Really fun. I did touch n go snatches because they feel better and it's less faffing around. They felt pretty good, but ever so slightly off. It's still nice to hit 60 for 2 without much fuss.

I scaled the number of double unders so I could get more squats in. I did a round every 2 minutes and sped up at the end. Pretty solid.

Ride

27.21km

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Ramping up the cardio before the Open

Open Gym

Strength
Bench Press: 60x10x5
Bulgarian Split Squat: 12.5sx10x5 (per leg)

Metcon
30 rounds for time:
250m C2 Bike
1 Bar Muscle Up

23:09 (2:50 faster than 5 months ago)

Accessories
Ring Hamstring Curl: 5x12
Banded Bicep Curl: 25, 25, 20, 20, 20

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Super fun. I'm now back to doing 2-3 classes a week, but using Linchpin's week as a template to make sure I'm hitting everything and not missing anything. My muscle ups felt iffy last week, so I decided to do this and they are really good again. Feet together, big kip, push down on bar, aggressive hip pop.

Crossfit

Weightlifting
Clean and Jerk: 80, 80, 80, 80, 85, 85 (every 1:15)

Metcon
AMRAP 12:
60 Deadlifts, 42.5kg
40 Hang Power Clean and Jerks, 42.5kg
20 Thrusters, 42.5kg
Max Calorie Air Bike/Ski/Row in remaining time

22 calories - echo bike

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One of the more fun sessions I've had. I've started going back at 8am and there are 3-4 of us who are quite similar and it's nice to workout with people again instead of doing solely Linchpin. Clean and jerks felt incredible. My coach said a few weeks ago to try and "land the jerk with my back foot". He said that cue worked wonders for some of his people and it has with me. I don't even know why, but it's magic. No dramas at all with 85.

The metcon was brutal but fun. Deadlifts in sets of 15. HC&J in sets of 5. Thrusters were 5/6/5/4. It really was all about the clean and jerks because they took forever. I started pedalling at about 10:15 and was pleased with 22 as the echo bike counts a lot slower. I gave it close to 100%.

Open Gym

Snatch: 45x3, 45x3, 50x2, 50x2, 55, 57.5, 60, 62.5, 62.5, 65

Romanian Deadlift: 60x12x4
Overhead Carry: 17.5sx30mx3

Ride Home: 14.3km

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Really fun. Snatches are good again. I had to move my starting position ever so slightly forward and everything fell into place.

Crossfit

Strength
Front Squat: 60x10, 65x10, 70x10, 72.5x10, 75x10 (2 minutes rest)

Metcon
6 sets:
1:00 Max Shuttle Run, 7.5m (no touching ground)
1:00 Max V-Ups
1:00 Rest

208 - shuttle runs 108 (18 in all sets), v-ups 100 (20/19/16/15/15/15)

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Just wasn't feeling it today depsite the rest day and took the squats easy-ish. It was still cardio lifting.

I felt much better for the metcon and actually pushed quite hard. It looks pretty easy on paper but isn't if you do the runs at high intensity.

Tomorrow is Open 19.4 and I am very excited for it. I really hope all Fridays until the Open are repeat Open workouts.

Crossfit

Metcon - 19.4
For time: (15 minute cap)

3 rounds:
10 Snatches, 43kg
12 Bar Facing Burpees

- Rest 3 minutes -

Then 3 rounds of:
10 Bar Muscle-Ups
12 Bar Facing Burpees

Finished 2 rounds of the second part (first part in 5:22)

Accessory
DB Bench Press: 20sx12x4, 20sx9

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The Open was a 12 minute cap and we did it with 15 minute cap. It's so dumb. I did 5 BMU 6 years ago. Today I finished the first round and did 4 BMU in the second round at 12 minutes. I would definitely had done more if I knew I didn't have 3 minutes more. Very happy with the progress

Last time I did the first part in 7:36, today in 5:22. 6/4 snatches throughout. Muscle ups were 6/4, and then 4/3/3

Crossfit Linchpin - D110

Main
Run 10km: 1:05.17 (easy pace)

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I've realised that I need to manage two types of fatigue - the first is muscular (like lower back, tennis elbow, general niggles, etc) and the second is cardio related (CNS?) - too much hard cardio or just too much cardio and I feel quite fatigued.

Linchpin does an amazing job with modulating intensity and keeping the cardio fatigue at bay at all times, but can go overboard for me personally with the volume for my tennis elbow. Mayhem wrecks my CNS, but there isn't enough strength to really fatigue my muscles.

I'm going to do a mix between the two. I love doing classes, so I'll do them when I can.

I took it very very slow today as I've added quite a bit of cardio in the last month (one extra long ride a week and one hour of tennis a week, plus more hard cardio in classes). I might do another normal week and then a mini deload with just intensity.

Crossfit

Metcon
5 sets:
400m Run
20 V-Ups
20 Kettlebell Swings (American), 24kg

-rest 2:00 between sets -

25:31 - 3:31, 3:20, 3:28, 3:34, 3:40

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Finally didn't blow up on one of these. Pretty fun. V-ups all 12+8 and swings unbroken.

Crossfit

Strength
Bench Press: 50x10, 55x10, 60x10, 62.5x10

Metcon
AMRAP 15:
10 Calorie Row
10-15-20-25.... Push ups

210 reps (5 push ups into the round of 40)

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Cool. My pushing strength seems to have gone down a bit.

Crossfit and Crossfit Linchpin - D111

Weightlifting
Snatch Pull + Hang Snatch: 50, 52.5, 52.5, 52.5, 55

Strength
Overhead Squat:

50x5, 52.5x5, 55x5
60x3, 62.5x3, 62.5x3
70f, 65, 67.5, 67.5

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Cool. Snatches keep feeling good. Weight on the balls of the feet throughout and extend completely. That's all the cues I need. I felt pretty weak during OHS. My PR is 80 and I failed 70! But I did snatch and OHS quite a bit before. No need to panic.

Crossfit

Metcon
AMRAP 7:
3 Squat Cleans, 70kg
5 Burpee Pull Ups

6 rounds - 60kg

Gymnastics
8 minute EMOM:
1 - 30s handstand hold
2 - 6 chest to bar pull-ups

Ride Home
14.28 km

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Super fun. I wanted to go Rx, but I was sensible. It was meant to be a sprint workout with a goal of 6 rounds so I scaled it properly. Cleans were quite light and unbroken. I sped up and did the last round in 50 seconds

Crossfit Linchpin - D112

Main
For time: (or not)
Row, 500 m
20 Front Squats, 80 kg
Row, 500 m
20 Shoulder Press, 40 kg
Row, 500 m
40 Dumbbell Box Step-ups, 22.5 kg, 20 in
Row, 500 m
20 Shoulder Press, 40 kg
Row, 500 m
60 Wall Balls, 9 kg
Row, 500 m

41:20 - not for time

Accessory 1
Single Arm DB Press: 15x12x4 (per arm)

Accessory 2
Banded Bicep Curls: 75 reps with thick green band

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Fun. I changed the workout quite a bit (strict pulling to pressing, running to rowing) and just wrote what I did.

Still impressive despite the kipping, imo.

Great work/consistency in this log, as always.