My Gnolava

  • Tenacity

    Beginner Option:Complete as many rounds as possible in 10 minutes of:0.15mi on Airdyne 10 push-ups 4 reps shy of 5 rounds. My airdyne doesn’t measure calories, so I used the conversion I always do. The WOD was supposed to be 10-cal Echo Bike. The pushups were really brutal. I’m going to GTG with 3 pushups again….

  • Cheat Meals

    Friday night I ate bread and cake. I wasn’t too bad, but I was bad. I ate pizza last night. I think today I won’t be fasting. Theres a deadlift 5 rep max posted on the mainsite. I’ll do it and maybe a little burnout after. I need a 4-week no cheat. Also, today, I…

  • Make Up

    3 rft 200m run. 10 kte  200m run 10 thrusters @45lb bar 15:25 This was a great re-entry to running. It was posted 2 days ago. I did this today instead of the games open WOD. Also – 12 pushups. Gonna GTG with 4 this week!

  • Scratch That!

    I didn’t do yesterday’s today. Friday it is!

  • The Games

    Well, it’s that time of year again. I hate the games and what they did to CrossFit. I remember starry-eyed “athletes” coming to my CF box with competing as a goal. Guys who I could, at 48, out deadlift. I was nowhere near ready to compete (nor did I have the desire). To me, it…

  • CF Mainsite

    I did a 200m run (fairly quickly), 5 hip extensions, and 5 GHD situps as a warmup. I felt pretty decent. I am following the mainsite again. The posted workout is sets of 3 weighted pullups for load. I did negatives. 5×3 Pullup negatives. I definitely feel these!

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William Smith

Writer & Journalist