My Gnolava

  • Sit and Swing

    For time50-40-30-20-10 Abmat situpsKettlebell Swings @1.5pd 36:06 By my own standards I should have scaled it down a bit. I was in the mood to push through, so I did.

  • Murph

    I did a very lite Murph for Memorial Day. For time:400m10 pullups20 pushups30 squats 8:50 Nice warm day.

  • Deadlift

    4×10185205235285 All good.

  • Tabata

    Box jumps 4 5 6 6 6 6 6 6Tucks on rings…don’t think I held 20 secs on any roundPlank – success every roundSitups (abmat) 6 7 6 6 5 6 5 5Lunges 6 8 8 6 6 6 8 This was my inaugural workout in the new place. It’s been at least 3 weeks….

  • New Place

    We moved out of Coraopolis and in to Homestead/ Munhall (depends on who you ask) I set up the garage gym last week. I’m loving having a cement floor instead of gravel!

  • Run and Handstands

    400m run 60 sec handstand 400m run 60 sec handstand 400m run 60 sec handstand 400m run 23:00 I have been experiencing a bit of pain in my left hip. I knew I needed to move, but wasn’t sure about the running on this workout. I decided to do it on campus. We have an…

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This is how it all started…

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William Smith

Writer & Journalist