Sep 06
CFNH: Cleans and Box Jumps

Strength / Skills

14min EMOM:

Odd Minutes: 3-position Power Clean (upright, knees, shins), building
Even Minutes: 8 Box Jumps, focussing on speed

Cleans: 2@75lb, 2@95lb, 2@115lb, 1@125lb

Box Jumps: 2@20“, 2@24”, 3@30“

WOD

3 Rounds for Time:

5 Power Cleans @80% of EMOM
5 Box Jumps at 24"
4 Power Cleans
5 Box Jumps
3 Power Cleans
5 Box Jumps
etc

Rest 2:00 between rounds. Target time for each round is 1:45-2:15. If you’re way over that, drop weight or box height.

My rounds: 2:04, 2:05, 2:02 with a 100lb clean.

# oly, phosphagen

Jul 12
CFNH: OHS, Lunges, Air Bike

Strength

15 min of Overhead Squat, working up to a heavy triple. I got up to 85lb and probably could have kept going but ran out of time.

Skills

This was supposed to be a Jump Rope tabata, but I can’t jump so I subbed in a bunch of stuff:

Two rounds through of:

Max Cals on Air Bike
Slamballs
Goblet Squats with Slamball
Russian Twists with Slamball

I used a 20lb slamball. I didn’t count the reps, but I got through about 12 slams, 12-13 squats, and 24-26 twists.

WOD

AMRAP. 4 rounds of:

With 2:00 on the clock:

40m OH Walking Lunge Steps
Remaining time: max cals on the air bike

Rest 1:00 between rounds.

Bonus: Right at the end of the 4th round (at min. 11), complete 30 seconds of max slam balls. Each slam ball counts as 5 cals.

I got 24 cals on the air bike and 13 slam balls .

# oly, phosphagen

Jun 20
CFNH: OHS, Abs, Gymnastics

Strength / Skill Work

4 rounds of:

5 Overhead Squats, building to 75lb
8/side Dead Bugs

WOD

For Time (9:00 cap)

12-9-6-9-12 Overhead Squats
30 Bicycle Kicks (15/side) after each set of squats

I just used a 45lb bar for the squats, but probably should have gone heavier. I went of my calculated 1RM on the squats, but it was probably somewhat old and I’ve gotten stronger since then.

Gymnastics

Support Holds On Box (5 x 30sec)

Arms fully locked out, pits of elbows forward, shoulder blades pulled back and down. Keep torso upright, stay tight. Rest 30 seconds between efforts.

Push Ups (4 x 8)

2 second hold at top (hollow position) and at the bottom. Rest 30 seconds between sets

Arch Hold With PVC (4 sets for max time)

Rest as needed between efforts.

Box Dips (Foot Assisted) (3 x 10)

Use feet to help with the movement so as not to overload the shoulder. Elbows stay tight to body, chest upright, tight core. Rest 30 seconds between sets.

Squat Holds (5 x 30-60sec hold)

This is an active hold, not a stretch. Perform an air squat and hold the bottom. Fight for upright torso position. Rest as long as you were able to hold.

# glycolytic, gymnastics, oly

Jun 14
CFNH: Snatches and Abs

Strength

6 rounds of Snatch Complex. Start a round every 90 seconds. One round is:

Lift Off
Snatch Pull
Snatch High Pull
Power Snatch

I started with 65lb and went up to 75lb halfway through. The goal was to focus on form, not get a high weight. I still have trouble with the bar following the correct path on the way up (not hitting my knees, touching my thighs).

Abs

Tabata Abs. Two rounds of:

AbMat Sit-ups
Tuck Ups
Russian Twists @ 25lb
Bicycle Kicks

My numbers were 16,16,26,38,13,13,20,20 for a total of 162 reps .

WOD

4 rounds of:

10 Total DB Snatches @ 40lb
6cals on the assault bike (subbed for 8 10m Line Touches)
8 Slam Balls @ 20lb
max reps Russian Twists w/ Slam Ball

You have 1:30 to do each round. Your score is the number of Russian Twists you get through. Rest 1:30 between rounds.

I started with a 35lb DB, but went up to 40lb after the first round because I got a lot of twists in. My numbers were 27,20,20,0 . The bike on the last round really killed me. I biked super slow and used up all my time. I just finished the slam balls as time expired.

Gymnastics

I missed two weeks of the gymnastics program, so I’m doing week 2’s workouts now. I didn’t do everything because I was tired, but I got in

3x6 Slow Pushups (3 seconds down, 3 seconds up)
3x10 Squats with Feet Together
4x20sec Forward Leaning Hold

# gymnastics, oly, phosphagen

May 23
CFNH: Clean & Jerk, First Day of Gymnastics

Strength

20:00min of Clean and Jerk. Build up to a heavy single.

I topped out at 185lb , which basically ties my PR. I hit the clean on 190, but missed the jerk (twice). Again, same as last time.

WOD

10-8-6-4-2 reps of

Power Clean & Jerk @ 115lb
Knees to Elbows

I finished in 9:13 , just shy of the 10min cap.

Gymnastics

3x5 Push-ups: 3sec descent and a 5sec hollow hold at the top, actively pushing into the ground. Rest 60 seconds between sets.
3x8 Wall Squats: slow, controlled descent; 2 second hold at bottom. Fight for good position. Rest 60 seconds between sets.
5x30sec Support Holds. Arms fully locked out, pits of elbows forward, shoulder blades pulled back and down. Keep torso upright, stay tight. Rest 30 seconds between sets.
4x Arch Holds for max time. Rest as needed between efforts.
2-4min Hollow Hold (break up into multiple sets as needed).

Today was the first day of the 6-week gymnastic basics program. It’s a lot of core work and static holds, with a focus on form and quality reps. It was all bodyweight stuff, but some of the movements were quite challenging. The wall squats really hit my shoulders hard. The hollow hold also killed me. I did 40 seconds for my first set, then dropped to 15 and even 10 seconds for the next few sets. I just barely made it past 2 min before giving up.

# glycolytic, gymnastics, oly, phosphagen

May 11
Cleans and Jerks

Strength / Skill Work

6 sets of: 1 Clean, 3 Front Squats, 1 Jerk. Start a set every 2 minutes (so every 2 min, do a set and the rest for the remainder of the 2 minutes).

I built up to 135lb . Cleans felt solid, front squats were a bit tough, and jerks were quite shaky. I’m out of practice.

WOD

2 Rounds for Time (18min cap)

32cal Air Bike (instead of 800m run)
20 Clean & Jerks

I used 105lb for the cleans/jerks. I did all split jerks for the first round, then saw that everyone else was doing push jerks using the clean as momentum, and realized that was way faster. I switched to that for the second round, but I’d wasted too much time and only got through 17 reps before time expired. I’m pretty sure I could have finished the workout if I did push jerks from the start.

# oly, oxidative

Apr 25
Clean Work

Strength / Skill

Sets of:

1 Clean Pull
1 Hang Clean
1 Power Clean

I built up to 155lb for the triple.

Form feedback: when I set up, keep my butt higher and my shoulders in front of the bar (lats over the bar). This will fix my problem of the bar hitting my knees on the way up, and me having to pull back instead of up. I should also go a bit slower on the deadlift portion of the clean.

WOD

4 rounds for time:

15 KBS at 70lb
30 total Russian Twists with a 25lb plate
15 Box jumps on a 24inch box

Rest 1:30 between each round.

My total work time was 5:18

Finished off with 4 muscle ups.

# cleans, glycolytic, oly, rft

Apr 19
CFNH: Cleans and Slam Balls

Strength

4 rounds of:

5 Hang Cleans
10 Hollow/Arch Rolls

I did a warmup set of cleans at 115lb, then hit 135.135,145,155lb

WOD

3 rounds of:

5 Power Cleans, 5 Slam Balls
4 Power Cleans, 5 Slam Balls
3 Power Cleans, 5 Slam Balls
2 Power Cleans, 5 Slam Balls
1 Power Cleans, 5 Slam Balls

2min rest between rounds. 2min time cap on each round.

Score = total work time (max: 6 min) + 1 second for each unfinished rep.

I started the workout with a 135lb bar and a 30lb ball, but dropped to 115lb after the first round. Even then, I didn’t finish a single round. I got through 3 sets the first time, 3 sets + 2 reps the second, and back to 3 sets the third, for a total of 6:37 for my score.

# cleans, oly, phosphagen

Apr 13
CFNH: Snatch and Wallballs

Warmup

Tabata: alternating PVC pipe OHS and 12lb wallballs

Skill Work

10min EMOM: 10x2 Snatch: 65lb

Tried to go up in weight near the end, but dropped back to 65 after one set. My quads were still super sore from Monday.

WOD

15:00 AMRAP

1600m Row Buy-in, then AMRAP

10 Power Snatch
10 Wallballs

I did 55lb power snatch and 20lb wallballs. Got through 3+17 rounds+reps. Was very close to finishing the 4th round, but was also dying.

Finished off the day with 3 very shitty muscleups.

# amrap, oly, oxidative, snatch

Mar 29
CFNH: Clean and Jerk 1RM

Today was the same as yesterday, but with C&J instead of snatch. I got there early, but the place was still packed by the time I got into the heavy sets. I guessed high for my 1rm target (didn’t want to start really low like yesterday) and ended up being pretty dead-on. I started at ~55kg and jumped up pretty quickly to about 75kg. From there, I went in small steps up to 85kg. My cleans were decent near the end, but my jerks were pretty bad. My 85kg jerk was maybe the ugliest one I’ve ever done. Still, it would have counted in competition, so I’m counting it. I tried 85 a second time and failed the jerk.

Clean and Jerk PR: 85kg

# 1rm, cfnh, clean, jerk, oly, pr

Mar 28
CFNH: Snatch 1RM

The plan was to start 20kg below my target 1RM, do 5 reps at that weight, 5 reps at +5kg, 5 at +10kg, then singles the rest of the way, going up 1-3kg at a time. But I didn’t really have a target, so I started way too low and spent a long time working my way up. I went pretty strong up to 58kg, then missed 3 times at 60kg right before they closed. It only started to feel heavy towards the end, so I think I could have hit it with a bit more time and practice. The feedback I got was to focus more on my form. I was just jerking the bar up when it got heavy, instead of focusing on good form and using my legs to drive hard. I think my best single lift was around 55kg. It really felt solid because I dropped under the bar and it didn’t really move after. It just stopped in place, and then I squatted it up.

Long story short, new snatch PR: 58kg

# 1rm, cfnh, oly, pr, snatch