Road to the 2027 Crossfit Games

Cheers, melk

Crossfit + At Home

Gymnastics
EMOM 9:
Minute 1: Handstand Plate Up/Downs (14, 16, 18)
Minute 2: Dead Hang on Rig (40s)
Minute 3: Seated Overhead Plate Holds (10kg, 40s)

Metcon
7 Sets: (21 minute cap)
15 Calorie Assault Bike
12 Toes to Bar
9 Handstand Push Ups
-rest 1:00 between sets-

19:59 - 13/10/7 reps

Accessories at Home
5 sets: (2 minutes rest)
DB OHP: 15sx10
Single Arm DB Row: 22.5x2 (per arm)

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Fun. I'm pleased to have the WIM to do accessories at home after the metcon. HSPU and toes to bar were unbroken for 6 rounds!

Crossfit

Weightlifting
Clean and Jerk: 75, 80, 80, 80, 85, 85, 87.5 (every 90s)

Metcon
10 Rounds: (11 minute cap)
10 Deadlifts, 60kg
30 Double Unders

10:46

Accessory
Strict Pull-ups: 5x5

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Super fun. Clean and jerks felt solid enough.

I was super happy to finish this metcon under the time cap. It's all about the double unders. I aimed for a minute a round and then fell away towards the end. Round times were 47, 61, 60, 58, 58, 70, 72, 80, 75, 60

shirts off pic of the plumpness?

Crossfit

Strength
Back Rack Lunges: 50x24, 55x24, 60x24 (12 per leg)

Metcon
For time:
25 Burpee over Bar (Lateral)
75 Thrusters, 20kg
25 Burpee over Bar (Lateral)

8:05

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Phew, so fun. I wanted to come home and squat, but those lunges were cardio and the metcon was pure pain and heart. Thrusters were 15/10/10/10/10/8/6/6. Very short breaks. I beat a guy who was same pace burpees as me but did 3x25 with much longer breaks. I think the burpees were 1:30 and 1:45 ish

Nahhh. Tbh, I don't really care about how I look at this point. I started out lifting all those years ago because I was fat. I just eat what I want now and look better than most people my age.

I only want to lose a bit of weight because I want to do better at the Open. It's a nice place to be.

Life update - Full time crypto/retired now. Mini me arriving next year if all goes well.

Crossfit Linchpin - D113

Main
3 rounds for time (or not):
Run, 1000 m
50 Air Squats
30 Push Press, 34kg
10 L-Sit Pull-ups

42:26 - not for time, 10 power snatches at 45kg instead of air squats, 10 strict chest to bars instead of l-sit pull-ups

Accessory 1
EMOM 5: 12 Ring rows

Accessory 2
EMOM 5: 3 strict handstand push ups

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Super fun. I'm getting into a groove. 3 days of classes at 8am with friends. Then 1/2 days of picking the Linchpin workouts that miss whatever I've missed. I needed something long with lots of upper body so here we are.

Crossfit

Strength
OHP: 45x5, 45x5, 47.5x5, 47.5x5, 50x5 (every 2:15)

Metcon
4 Sets: (2:30 time cap per set)
15 Calorie Row
15 Thrusters, 35kg
15 Chest to Bar Pull Ups

-rest 1:1 between sets-

17:11 - 2:25, 2:15, 2:27, 2:56 - 30kg, 10 chest to bars

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So fun. RPE on OHP was perfect. Maybe RPE 8 on the last set. I scaled the metcon perfectly. Thrusters unbroken. Chest to bars 6/4, then 2 sets unbroken, then 5/2/1/1/1. Pretty happy with those sets of 10 under fatigue!

Open Gym

Front Squat: 100x3x5

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Blah. I've had this very tiny pain on the lower right side of my back (glute?) for the last month or so, that never actually does anything and just goes away. Today, it definitely showed up after 3 sets. Doing the last set was probably a bit dumb. I didn't do the accessories I had planned.

I have a feeling it's either from when I stupidly didn't scale the weight of back squats or from the heavy lunges the other week. It doesn't seem too bad. Quick googling seems to suggest just a muscle strain. I've been going at it hard for a while now, so I might take a deload or just be sensible and play it by ear.

so....preggers or planning to get preggers?

Pregnant, but very early. So you know before my family, ha

glgl

Crossfit

Strength
Front Squat: 60x8, 65x8, 70x8x2 (every 2 minutes)

Metcon
2 sets:
25 Calorie Air Bike
25 Hang Power Cleans, 42.5kg
25 Calorie Air Bike
25 Chest to Bar Pull Ups
-Rest until 10:00, then perform set 2-

7:05, 8:10 - 20 cal echo bike, 3 chest to bars, then 22 pull ups in round 2

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I'm an idiot. The day I hurt my back, I got a cold/flu as well. So that kind of worked out and I took 5 days off which I needed. I still played tennis twice.

I thought I would pivot from squats to something single leg if my back hurt. It didn't even show up for 3 sets and just before the 4th, it very slightly showed up. But then it was pretty bad after the 4th. It escalated. And then I didn't scale the metcon properly on coming back from a cold and blew up in round 2. First round was quick though and chest to bars were 5/5/5/3/singles and hang power cleans unbroken.

The back isn't a tweak. It feels like load on it makes it worse. My sense is a month of being careful with it and I should be back to 95%+. Off to the physio today anyway.

Crossfit

Metcon
AMRAP 15:
3 Wall Walks
12 Dumbbell Bench Press (22.5 DBs)
15 Abmat Sit Ups

5+14 - 22.5s for 3 rounds and 3 reps, 17.5s after

Gymnastics
8 minute EMOM:
1 - 4 barbell ab roll outs
2 - 6 strict pull ups

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Cool. Nursing my back and my cold.

Crossfit

Weightlifting
1 Power Clean + 4 Jerks: 60, 60, 60, 60, 60

Metcon
1-2-3-4-5-5-4-3-2-1
Power Cleans, 85kg
30 Double unders after each set

12:10 - did 2/3/4/5/6/6/5/4/3/2 hang power cleans at 50kg

Extra
Bench Press: 55x10, 65x8, 72.5x4x3

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Cool. I modified the weightlifting part for my back and the metcon as well. I did pretty well overall, but could still go a bit less gung ho to protect my back. I'm playing lots of tennis now. Road to 2057 Wimbledon.

Crossfit

Metcon
Teams of 2
5 sets (one partner finishes a set, then the next)
15 Calorie Air Bike/Row/Ski
7.5m Dumbbell Lunge, 2x15kg
100m Run
6 Strict Pull-ups

28:30 ish - row and ski

Some upper body accessories after

----------------------

Cool. Back iffy. Played 2 and a half hours of tennis yesterday after crossfit

Crossfit

Strength
Bench Press: 55x8, 60x8, 60x8, 65x8 (every 2 minutes)

Metcon
3 sets:
10 Strict Handstand Push Ups
30 Calorie Row
15 Kipping Handstand Push Ups
-rest 3:00 between sets-

20:58 - 4:44, 4:48, 5:26 (8 strict, 12 kipping)

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Sandbagged the bench a little for all the pushing to come. Back hurt a bit from the kipping. Sad days. Tennis later today.

Crossfit

Metcon
3 rounds:
12 Calorie Row
10 Toes to Bar
8 Box Jump Overs, 30"

-rest until 8:00-

36 Calorie Row
30 Toes to Bar
24 Box Jump Overs, 30"

4:44, 6:20

Accessory
5 rounds of 5 strict pull ups and 100ft farmer's carry with 32kg KBs

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Back was completely fine until I picked up those damn kettlebells for the carries. I somehow was the fastest for the day in part 1 and one of the slowest for those who went Rx in part 2. Part 1 is all strategy. Row slow and do everything else super fast.

Open Gym

Bench Press: 70x5x5
Bulgarian Split Squat: 50x5x5 (per leg)
Strict Pull-ups: 20x3 (throughout the session)

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Cool. Got ANOTHER cold. Back iffy.

Crossfit

Metcon
2 sets:
AMRAP 5:
4-8-12-16….
Overhead Squats, 42.5kg
1-2-3-4….
Bar Muscle Ups

-rest 2:00 between sets-

4 rounds in both sets - 40kg front squats

Extra
Overhead Press: 40x10x3

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Still feeling it from the illness. I've been playing a lot of tennis, but was instantly out of breath as soon as my heart rate spiked. 4 rounds in both sets was a grind, which would be a breeze when I'm 100%. No back pain, but idk if that's because of all the flu meds.

hey buddy, Happy Christmas and hope you've got a good break planned

x

Open Gym

Bench Press: 70x6x5
Bulgarian Split Squat: 55x5x4 (per leg)
Single Arm DB Row: 25x10x4 (per arm)

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Cool.

Thanks mate, happy holidays to you as well!

Open Gym

Metcon
5 rounds at easy pace:
40 cal assault bike
10 deadlifts, 80kg
60m farmer's carry, 64kg

39:00

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I came up with this to fill in what I needed. The back seems almost fine!! So happy with that

Crossfit

Metcon
10 Rounds:
30 Double Unders
10 Push Ups

-rest 5:00-

10 Rounds
10 Box Step Ups, 20"
5 Strict Pull Ups

10:58, 9:02

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Super fun. Back seems 95%. Cardio seems really good from all the tennis.

Crossfit

Metcon
Teams of 2:
6 sets (each/1:1)
10 Calorie Assault Bike
15 Dumbbell Bench Press, 22.5s
10 Calorie Assault Bike

23:22 - 20kg DBs

Extra
Front Squat: 80x5x3

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Cool. Bench unbroken for 4 rounds, then 10+5 for 2. Pleased with that. Back seems 98%.