My Gnolava

  • Fran

    Fran

    Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups I scaled to – Three rounds, 15-12- and 9 reps, for time of:65 pound ThrusterJumping Pull-ups Time: 10:33

  • Fight Gone Bad

    Fight Gone Bad

    Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is…

  • Jerk

    Split Jerk 1 – 1 – 1 – 1 – 1 – 1 – 1 135 – 135 – 145 – 145 – 155 – 155 – 165 This was a good workout for me. I want to get my OLY Lifting back up to where it was.

  • Scaled Helen

    3 RFT0.5 mi Airdyne21 KBS @ 1.5 pd12 jumping pullups 16:58 I was pleased with the effort. I was expecting to need to drop the weight or reps. I pushed through. The KBS were actually easy.

  • Clean and Jerk

    Clean and Jerk

    Clean and Jerk1 – 1 – 1 – 1 – 1 – 1 – 1 65 – 95 – 105 – 115 – 125 – 135 – 155 This is the first time I’ve worked out since I came down with a cold about 10 days ago. I’m still kicking the cough. I went light,…

  • Going Back

    Going Back

    I am going back to Crossfit 2008. I chose 2008 because that was the year I really dug in. I also think the programming was much better back then. So I went to March of 2008 and the first thing I saw was the group photo from the certification (shared below). It’s hard to believe…

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@WillamSmith

This is how it all started…

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William Smith

Writer & Journalist