My Gnolava

  • 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…

  • Update

    I am recovering from an ankle/achilles injury. I have been working out in a hit or miss fashion. Currently, I am following the CrossFit mainsite from 2008.

  • 10 Minute AMRAP

    2 Burpees, 5 KBS @1.5pd, 2 jumping pullups I got 10 rounds. It felt good to get back to the gym.

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@WillamSmith

This is how it all started…

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William Smith

Writer & Journalist