My Gnolava

  • Runs

    800m x 34:04 – much slower – even much slowerI’m just glad I made myself do this one. I knew it was coming. I’m committed to getting my running back to where it was a few years ago. I used to see a rounder with 400s and be glad! So I’m warming up with a…

  • 12 Minute AMRAP

    AMRAP 12 20 Abmat situps 10 overhead lunges left hand 15lb10 overhead lunges right hand 15lb 3 and 20 situps and 10 lunges (both hands overhead). I used a 15lb plate and did the lunges waiter carry style.

  • Make Up

    I’m not posting the actual workout. I skipped 2 days. Today was a rest day so I did a short bit of work and mobility. My hips need a day of me working from a prone position. I did run 400m as part of my warmup. I want to do that from here on. I…

  • Run and Snatch

    3 RFT 400m run15 1 arm snatch left 1pd15 1 arm snatch right 1pd 18:03 The post on the mainsite called for 5 rounds. I went in to this with the idea that I needed to be careful because I haven’t been running much. So, when my right glute started cramping on the second run,…

  • Shoulder Press

    7×3 95105105105105105115 This was not too bad. I feel like my 1RM might be 145.

  • Crap

    On a 16-minute running clock, 2 rounds of: 2 minutes of double-undersTabata single-leg squats, alternating legs each interval2 minutes of box jumps I can’t be sure of my score. I can’t do one-legged squats. I can’t count. So…whatever.

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William Smith

Writer & Journalist