You gotta have dreams, right?

Background:

That was the introduction to my previous log 3 years ago. I'm now 31, still 5'9, and around 71kg. I did a few bulking and cutting cycles, but it was becoming really monotonous and I was taking a lot of mini breaks. Enter crossfit. I stumbled onto the website of one, signed up for an induction class, and was hooked after day 1. I liked the structure and the competitive nature of it. I also liked how you had to be good at everything to be good at crossfit.

Crossfit Journey

I started in October 2016 and until around December 2017, just did crossfit. I stayed around the same bodyweight, my lifts went up, my endurance improved, my gymnastics got better, I learned the olympic lifts, and I finally didn't have to deal with feeling fat and skinny from all the bulking/cutting cycles. Having said that, I think I've reached the point where I need to do less crossfit to become better at it.

After a year and a half, I think I'm finally a pretty average crossfitter. Here are some of my numbers:

Squat: 127.5
Front Squat: 115
Deadlift: 145
Bench Press: 84 (estimated)
Overhead Press: 62.5
C&J: 77.5
Snatch: 52.5 (a bit old, should be closer to 60)

5k run: 24:37
1k row: 3:40

Jackie: 10:03
Fight Gone Bad: 225
Crossfit Open 2017: 28th percentile
Crossfit Open 2018: 45th percentile

Strict Pullups: 13
Muscle Ups: 1
Handstand Pushups: 14

What I'm doing now

My gymnastics is relatively stronger than my strength and endurance, and my weightlifting is pretty rubbish. Here is a rough weekly plan for the next couple of months.

5/3/1 - 2 sessions a week (combining BS and BP in one session, DL and OHP in the other)
Pete's plan beginner - 3 a week (it's a rowing program, to get a solid aerobic base)
Olympic lifting class - 1/2 a week
Crossfit class - 1/2 a week
Run - 1 a week (I wish I could run more, but it destroys my legs)

The End Goal

The goal is to just become as good at crossfit as I can and to keep getting better. I turn 40 in 2027 and there is a 40-45 division at the Crossfit Games, see you there.

9k row today in 44 minutes. I'm beginning week 9 of the beginner's version of Pete's plan. The rows are starting to get long.

I just finished week 2 of cycle 2 of 531. All my AMRAP sets are in the image above.

Today was:
Deadlifts: 122.5x7
Overhead Press: 52.5x6 (failed 7th rep)

I also did curls and tricep pushdowns. I'm picking one push, one pull, and one core/leg exercise as accessory work every session.

Crossfit class

Did Fran today for the 3rd time, first time RX'ing it. 8:19.

This was one of the rare classes with 2 metcons, but I was so tired after Fran, that I didn't have much left for the next one.

This was only the 5th girl workout I have RX'd, it's always neat to tick them off the list.

You are doing everything that I would have suggested but I would have 1-2 sessions a week where you just work on skills

If you want to get better at rowing . Dark Horse Rowing has lots of great videos on You Tube

You shouldn't be working to failure on 5/3/1

I agree, but I did that for about 3 months before the open (got my first bar and ring muscle ups, first pistols). And right now, I just want to focus on getting stronger and building my engine. I'll start back with skills work in a few months.

Thank you, I'll have a look. I've been meaning to record myself rowing and ask for feedback, I will get on that.

I got 52.5x6 in cycle 1, and really wanted that 7th rep this time. I got too greedy

Weightlifting class

Kept it really light and worked on techinque (35 for snatches, 45 for cleans). I posted a video in the form check thread.

I started doing face pulls as well, to try and fix my posture.

531

Squats 6x110
Bench Press 6x70 (finally stopped bouncing)

I wanted 7 in both, so a bit disappointed. I'm still hitting 5+ reps in the 1+ week, so I will continue increasing my training max.

I also did:

Weighted pullups: 5x5 (1@4kg, 4@6kg)
Incline DB press: 3x10 (18kg)
Leg extension: whatever

Squat video:

Rowing

For the first time since I began Pete's plan (this is week 9), I had to stop a workout. I had a pace target as outlined, but I couldn't maintain it. The limiting factor wasn't my cardio, it was my quads. I am not sure if it is from squatting yesterday, or from wrong technique, but this was pretty disheartening.

I've also had a bit of a cold, so I'm hoping it's a combination of all this. I am attempt this again in a couple of days

After thinking about it a bit more, I'm going to deload after finishing cycle 2 of 5/3/1 tomorrow. I looked at my training log, and I've not had a week off in around 4 months. The only time I've taken off is when I've had a cold for a few days.

The plan during deload week is 2 weightlifting classes (with light weight, working on technique) and maybe 1 light run.

I think Wendler suggests to still lift on a deload week

The weather has become nice and I got hayfever again. I took an injection and I really hope it works for this summer. I took a week completely off because of it, and I had intended to do that anyway.

To top it off, my fridge hasn't been working for 2 weeks, so my diet has been pretty bad. No training + lots of takeaway = fat. So I'm going to stop 5/3/1, and replace it with more crossfit classes and cut my calories a bit.

Crossfit

I went to class today. We did some double under technique and then a 15 minute chipper of 150 double unders, 75 wall balls, 100 sit ups, 30 thrusters @42.5, and 10 clean and jerks at 80.

I scaled the reps down to 125/50/75/30/10 and the weight of the thrusters to 30 and C&J to 40. Had 2 reps remaining.

I felt pretty beat after not training for a week.

Crossfit

Strength portion was deadlifts. I did 3x3@120, then 2x10@80

It was a fun little metcon after that.
5 rounds for time (10 minute cap)
18 pushups
12 KB swings @ 24
5 pull ups

Our coach made us do the pullups strict. I scaled the swings down to 18kg. After 3 rounds, I knew I wasn't going to finish since the pushups became hard. I did 12 pushups in the rounds 4 and 5, and kipped the last set of pullups, and finished 5 seconds over the time cap.

It feels fun to just do crossfit again

Crossfit

Yesterday was probably the most fun I ever had at crossfit. We had a little team event for football shirt friday (raising money for cancer research). In teams of 3 we had to do:

2 rounds of:
66 shoulder to overhead
66 wall balls
66 hang power cleans
66 wall balls
66 burpees over bar
66 wall balls

1966m row to finish

We did it at 30kg, which was pretty light, but that just meant taking bigger sets and getting destroyed anyway.

Crossfit

First part was gymnastics - strict handstand pushups EMOM

I decided to do 3 every minute, and went 3-3-2-2-3-2-2-2-2-2

Then was a metcon with cleans, ring dips, and rowing. I should have scaled more, only completed 4 of the 5 rounds. It was my first time kipping the ring dips, which was pretty neat. Another skill unlocked.

Crossfit

I've now been to crossfit 5 of the last 6 days. I may break soon.

Sumo deadlifts: 7x3@105
Bent over rows: 7x6@18 (18 each arm)

Metcon:
7 min cap
21-15-9
Shoulder to overhead @60
12-9-6
Chest to bar pull ups

I scaled it down to 40 and finished in 6:13. I was pleased with that, I think I could have finished under the time cap with 45kg. The pullups were all quick singles

I’m really enjoying the WODs you are posting. Over the weekend, I did the 10 min cap one from last week with pushups, KBS, and strict pull-ups. Keep them coming!

I will! I've actually been lurking your log since I started crossfit, do you do it anymore or just when you feel like it?

Crossfit

Hang power snatches: 7 sets of 2, worked up to 42.5, while working on technique

Metcon:
25 DB OH Lunges (right arm) @25
7 ring muscle ups
30 cal bike
7 ring muscle ups
25 DB OH Lunges (left arm) @25

I've only done a maximum of 2 ring muscle ups on a day, so I did a transition drill instead. I scaled the lunges to 15kg. Finished in 8:48.

Afterwards, I attempted RMUs with a false grip, and it was soooo much easier! I did 2 while really tired without a problem.

I don’t go to a box, but I do a WOD once or twice a week so I can feel like I’m in okay shape. I used to post my Crossfit stuff back when there was a small group of people that did so as well. I think you and Clayton are the only Crossfit people in H&F these days. I can post my WODs if it is any interest to you.

I would definitely be interested, so please post it!

Couple of random goings on in my life:

3 days ago I signed up to a meal delivery service (I live in London), and so far it has been amazing. You specify calories and macro breakdown, and they deliver it to your doorstep every day. I really hate the chore of cooking, so it's been nice to not think about it and eat quality meals. It is pricey though, but it will be nice to have some structure in my diet.

I've also been taking long walks nearly every day with my dog. Activest recovery

Crossfit

Deadlifts 3x3@100, then 3x7@75

We are towards the end of a deadlift cycle and are testing 3RM next week and so today is a light day. I'm hoping for 145 for a 3RM, I did 145 for 1RM at the end of December.

Metcon was E3MOM, 30 cal bike and 7 burpees to target.

I switched the bike to 35 double unders, but hadn't brought my rope in. I used the gym's rope and quickly forgot how to do them