My Gnolava

  • Deadlifts

    In my 2nd 3-day cycle. I recognize that it’s time to reintroduce some warm up/mobility. So, I did some pigeons and mountain climbers. 5 x 3 Deadlifts @275 I did this every 5 minutes. I started out thinking I might increase weight. I changed my mind after the first pull. I’ll repeat this in a…

  • Grapevine Burpee Ladder

    15 Minute AMRAP – 30 ft grapevine out and back Burpee++ 10 rounds and half a grapevine

  • Airdyne FS

    25 minutes Airdyne for distance. Every 5 minutes do 5 front squats @95 lbs. 5.06 mi

  • KB Clean Double Unders

    10 Minute AMRAP 10 KB Cleans (5 alternating) @ 1.5pd10 DU 5 rounds plus 10 cleans and 3 DUs Fun in the sun!

  • Row PP

    3 RFTRow 500m10 PP @ 95lbs 12:45 I am back full-circle from trying to do pre-written programs and even following th CF mainsite. I am back to following my intuition. I have plenty of knowledge and experience with programming my workouts. I can walk into my gym and know what I need to do.

  • Hang Snatch

    Hang Snatch 5×3 I use 75 lbs and worked on form. I took around 3 minutes rest between sets.

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@WillamSmith

This is how it all started…

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William Smith

Writer & Journalist