Sunday, January 16, 2011

Saturday, January 15, 2011

New Blog Page!

I have made a new blog page for Always Forward CrossFit!  Please use: for all fitness and CrossFit information.

I will continue to use this page for backcountry guiding and education services only.

Forward, Always Forward, Everywhere Forward!

Wednesday, January 12, 2011

"Main-Site" Class Name Change

I decided to change the "Main-Site" class name to the "Always Forward WOD".

Life is too short and too hard not to maintain a laser-like focus on what is important... To move forward requires one to ignore distractions and to practice arete.  Excellence in our thoughts, actions, and voices.  We should only be motivated out of Love... nothing else!

We get one chance to be our best.  Let's move forward in all parts of our life for 2011!!  Start today!

Sunday, January 9, 2011

"Main-Site" Class Schedule

Here is the "Main Site" Class Schedule for this week...

Monday: Make-up day (Saturday's WOD) at 5pm.
Tuesday: 6:30 pm
Wednesday: 6:30 pm
Thursday: None...
Friday: Make-up day (Thursday's WOD) 4 pm
Saturday: 11 am
Sunday: TBD

Group classes are at the normal times this week (See Dec. 17th for details).

Please let me know if you plan on joining me!

If you have any questions on the schedule, just let me know!
Have a great week, and THINK SNOW!!!

Sunday, January 2, 2011

New Class Offering

I am now offering a "Main-site" class.

Most of you know that I train using CrossFit's Main-site WOD.  I have seen incredible gains on the three days on, one day off system and I invite you to do the same.  The "Main-site" class is just that; a warm-up and the WOD which will be led by me during my daily workout.  I will follow the WOD as posted on the day prescribed, so I won't know what we are doing until 8pm the day before!  This adds some excitement, and should pull all those interested deeper into the CrossFit community.

My plan is this:
I will post the times and schedule for the Main-site class every Sunday to the blog.  If you are interested, just let me know ahead of time (even the day of is o.k.).  Just show up, and I will give instruction/pointers/strategy for the WOD, we will warm-up, and then hit the WOD hard!

Just a note... some WODs will be led in places other than the Gym depending on the WOD.  For example, the WOD "Run 5k" will most likely be at the Bioreserve.  What I am saying is that there might be short-notice changes based on the WOD... I will post these to the blog as soon as I know!

The cost will be the same as a normal class; the main-site class is designed for experienced CrossFitters who WOD more than once-a-week.  However, if you want to give it a shot, you are more than welcome to WOD with me!  Seriously... it would be a good experience for everyone to give this a shot at some point, even it you usually come only once a week!

There will be more to come, but if you are interested, just let me know!

Forward, always forward, everywhere forward!

Wednesday, December 22, 2010

Holiday Schedule!

Here is the Always Forward Fitness Holiday Schedule!

12/22 - Normal Schedule
12/23 - Please let me know if you plan on attending.  I will cancel if nobody contacts me.
12/24 - 9 am group class (I plan on working out later... If you want to join me, give me a call)
12/25 - No workout
12/26 to 12/28 - No workouts; out of town... I will make this up by offering special times on the 31st, 1st, and 2nd.
12/29 - Normal Schedule
12/30 - Normal Schedule
12/31 - 9 am group class
1/1 - Normal Schedule; Bring a friend and both of you are FREE! (Just let me know ahead of time so I know how many to prepare prepare for!)
1/2 - 1 pm group class; Bring a friend and both of you are FREE! (Just let me know ahead of time so I know how many to prepare prepare for!)
1-3 on... Normal Schedule

Saturday, December 18, 2010

Rates for New Clients!

These are the rates for new clients only.  Old client rates are still based on our previous arrangements.

Unlimited Monthly Rate: $65/Month
Unlimited Family Rate: $110/Month
Unlimited Student/First Responder/Military: $55/Month

10 Visit Pass: $110
10 Visit Pass for Student/ First Responder/Military: $100

Drop in rate: $12 per visit
Private training: $40/hour (up to three individuals)

Please let me know if you have any questions!

Friday, December 17, 2010

New Schedule!!

Starting Monday, December 20th, the new schedule will be:

Monday: New Clients Class @ 5 pm; 6 pm
Tuesday: 5:30 pm
Wednesday: 5:30 pm
Thursday: 6 pm
Friday: No Class
Saturday: New Clients Class @ 9 am; 10 am
Sunday: No Class

***Please try to do your best to let me know by calling, e-mail, or text if you plan on attending a class.  I can best serve everyone if I have an idea of who will be in attendance.***

If you have any thoughts about the new schedule, please e-mail me or post to comments.  I value your input!

Friday, November 26, 2010

Thursday, November 25, 2010

Thanksgiving WOD

@ in-laws... will try to do Helen this weekend.

WOD: 21-18-15-12-9-6-3 rounds of:
Bench press @ 80#
Pull-ups (strict)

Ran 5k with Di (we have done this every year we have been married) and did 100 doubles in sets of 50.

Friday, October 22, 2010

Friday's WOD

WOD: Climbing at the climbing gym...

Did well... many hard climbs.

Sunday, October 17, 2010

Craig's WODs

Di and I have been following Main Site strictly since 10/1.  I have been posting under "mcdontron" for every WOD... Needless to say, I have seen some gains already.

For the time being, I'll post only "additional" workouts, climbing activity and yoga.

Always forward!

Wednesday, September 29, 2010

Last Saturday's WOD

WOD: Run 50k @ Great Eastern Endurance Run
6:28 (pr)

I had a great race... great recovery afterward.  Di had a great race too... she beat me by 6 minutes!!! I am very proud of her!

Wednesday's WOD

WOD: "Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 21 inch box

8 Rounds +10 PP

Tuesday's WOD

Rest Day!

Monday's WOD

WOD: Ten rounds for time of:
15 Deadlifts @ 135#
15 push-ups


Sunday, September 26, 2010

Sunday's WOD

WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed.

Wednesday, September 15, 2010

Tuesday's and Wednesday's WOD

WOD 1: Three rounds for time of:
10 Push-ups
10 Sit-ups
20 Squats
10 Burpees

WOD 2: 21-15-9 rounds of:
Muscle-up progressions

OHS 3-3-3-1-1-1-1
45,65,95,105,125f,125f,125,135(tied PR)

Monday, September 13, 2010

Today's WOD

Rest Day!

Thursday, Friday, Saturday, and Sunday's WOD

WOD: Five rounds for time of:
250m Row
10 Front squats @ 135#
15 GHD sit-ups
20 Box Jumps @ 21"

WOD: 21-15-9 rounds of:
45# Barbell turkish get-ups
Sotts press

WOD: Run 10 mi.

WOD 1: Run ~5.5 mi.
WOD 2: Three rounds for time of:
20 Squats w/50# sandbag
20 21"Step-ups w/50# sandbag
20 Lunges w/50# sandbag
8:22 (PR)
WOD 3: 1-1-1-1-1-1-1
Bench Press

Wednesday, September 8, 2010

Tuesday's WOD

WOD 1: 21-18-15-12-9-6-3 rounds of:
HSPU (45# plate)

WOD 2: 3-3-3-3-3
Back squat

Monday, September 6, 2010

Today's WOD

WOD 1: "Test 3"
Tabata squats
Maximum number of rounds of 3 pull-ups and 3 ring dips in 4 minutes.

18,20,20,20,20,20,20,20 (20) "Official" tabata squat = 18 (unofficial = 20 argh. I could have gone faster, but did not pace myself well in the first round.  I did one extra round at 20.)

10 Rounds of pull-ups and dips.

Score = 18+10 = 28 (30)

Sunday, September 5, 2010

Last Week's WODs

Big Running Week!

Saturday: 11 miles
Sunday: 15.22 miles
Monday: Rest
Tuesday: 8 miles
Wednesday: 7 miles
Thursday: 6 miles
Friday: 5.3 miles

Total of 52.52 miles!!! A new weekly milage PR!

Today's WOD

WOD 1: Four rounds for time of
10 Power cleans 135#
10 Burpees
5:25 (PR)

WOD 2: 21-15-9 rounds of:
GHD Sit-ups
Back extensions

Friday, August 27, 2010

Today's WOD

WOD 1: 10 min. morning and evening practice.

WOD 2: Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:50 Jump and touch
40 Squats
30 Sit-ups
10 Pull-ups


Thursday's WOD

WOD: 10 morning and evening practice.

Wednesday, August 25, 2010


WOD: Chipper for time of:
50 Squats
10 Pull-ups
25 Box jumps
500m Row
25 Push press @ 45#
25 Burpees
30 Sit-ups
25 KBS @ 1 pd.
25 Back ext.
250m Row
Post time to comments.

Today's WOD

WOD: "Nate" As many rounds as possible in 20 minutes of:
2 Practice muscle-ups
8 KBS @ 1.5 pd.
Post number of rounds completed to comments.

Tuesday's WOD

WOD: For time:
400m Walking lunge
Post time to comments.

Monday's WOD

WOD: Three rounds for time of:
5 Wall climbs (jugs and one foot on a jug)
21 Ring dips
50 Squats
Post time to comments.

Sunday, August 22, 2010

Friday's WOD

WOD: 10-1 Rounds of:
Tire flips @ 500#
Box jumps @ 21"
Post time to comments.

Today's WOD

WOD 1: 20 min. practice

WOD 2: Bouldering
15 Short easy problems
5 Campus up and downs

WOD 3: 10 min. practice

Thursday, August 19, 2010

Today's WOD

WOD 1: For time:
50 Squats
10 Pull-ups
25 Box jumps
500m Row
25 Push press @ 45#
25 Burpees
30 Sit-ups
25 KBS @ 1pd.
25 Back extensions
250m Row
Post time to comments.

WOD 2: 10 min. morning and 15 min. evening practice.

Wednesday, August 18, 2010

Tuesday, August 17, 2010

Today's WOD

WOD 1: 8 mi. Run

WOD 2: 30 min. practice

Monday's WOD

WOD 1: Three rounds for time of:
10 Ground to overhead @ 95#
200m Sprint
Post time to comments.

WOD 2: Tabata treadmill
8mph @ 12% 

Sunday, August 15, 2010

Last Week's WODs

Sunday: L1 Test! Passed! Rest
Monday: Rest
Tuesday: Rest
Wednesday: Hiked up Mt. Washington via Lion Head and Tuckerman's; 8 miles and +/- 4200 ft.
Thursday: Hiked Presidential Traverse; 20 miles and +/- 9500 ft.
Friday: Rest
Saturday: Rest