My Gnolava

  • Kelly

    Kelly

    Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball What I did: Three rounds for time of:Row 500 meters15 Box jump, 20 inch box15 Wall ball shots, 25 pound ball Time 22:22 I scaled this purposefully. This is the 2nd workout I have done in the…

  • Overhead

    Overhead

    Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps Shoulder press 65 -75 -85 – 95 – 105 repsPush press 95 – 95 – 95 – 95 -95 repsPush Jerk 95 – 95 – 95 – 95 -95 reps I did this workout back when it was posted in 2008. I remember barely being…

  • Death by Pull-up

    Death by Pull-up

    With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. I got through minute 8 and 8 reps into the 9th minute. Total pull-ups – 44

  • Crossfit Total

    Crossfit Total

    Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep Back squat, 185 – 205 – 235Shoulder Press, 115 – 125 – 135FDeadlift, 275 – 325 – 355 Total: 715 This is the first time I have really gone heavy since my aorta scare. I was pleased with my deadlift. I really was pleased all around.

  • Gwen

    Gwen

    Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. 95 lbs Not bad.

  • Airdyne Intervals

    Airdyne Intervals

    The posted workout was 4 x 800m runs resting as needed in between efforts. I did 3 x 1 mi on the airdyne. My best time was 3:00.

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This is how it all started…

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William Smith

Writer & Journalist