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

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!

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!

New PR!

New PR on "Diane"!
8:42
(old pr was 10:56)

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)
13:55

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

New PR!

New PR on "Jackie"
7:22

New PR!

New PR: 3-Rep max push press
165#

Sunday's WOD

WOD: Main Site and 45min. Run

New PR!

3-Rep Max Hang Power Clean
145#

New PR!

Hang Power Snatch @ 115#

New PR!

New PR: OHS @ 145#

New PR!

New PR: 1 Rep. Snatch Max
130#

Sunday's WOD

WOD 1: Main site

WOD 2: 4 mi. run

Saturday's WOD

WOD 1: Main site

WOD 2: 4.5 mi. run in the Bioreserve

Friday's WOD

WOD: Climbing at the climbing gym...

Did well... many hard climbs.

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!

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
15:56

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.
17

Today's WOD

WOD: Four rounds for time of:
10 Pull-ups
10 GHD sit-ups
10 Back extensions
10 KBS @ 1.5 pd

Thursday's WOD

WOD: 100 Burpees
6:13 (pr)

Weekend WODs

Saturday: Run 5.4 miles
Sunday: Run 3.5 miles

Tuesday's and Wednesday's WOD

Tuesday
WOD 1: Three rounds for time of:
10 Push-ups
10 Sit-ups
20 Squats
10 Burpees
4:24

WOD 2: 21-15-9 rounds of:
Pistols
Muscle-up progressions
8:22?

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

Today's WOD

Rest Day!

Thursday, Friday, Saturday, and Sunday's WOD

Thursday:
WOD: Five rounds for time of:
250m Row
10 Front squats @ 135#
15 GHD sit-ups
20 Box Jumps @ 21"
18:02

Friday:
WOD: 21-15-9 rounds of:
45# Barbell turkish get-ups
Sotts press
24:00

Saturday:
WOD: Run 10 mi.

Sunday
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
95x3,105,115,125,135,145,155,165f

Tuesday's WOD

WOD 1: 21-18-15-12-9-6-3 rounds of:
Pull-up
HSPU (45# plate)
14:52

WOD 2: 3-3-3-3-3
Back squat
45,65,95,145,155,165,175,185

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)

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
3:28

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
20-Push-ups
10 Pull-ups
28:08

Thursday's WOD

WOD: 10 morning and evening practice.

WOD

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
4 HSPU
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.

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

Today's WOD

WOD: 20 Mile Run

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.

Today's WOD

WOD: 60 min. practice focused on balance.

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% 

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

Craig's WOD

WOD: 10 Rounds for time of:
10 Thrusters @ 95#
10 Push-ups
Post time to comments.

Craig's WOD

WOD 1: Three rounds for time of:
500m Row
25 Back extensions
30 Pistols
Post time to comments.

WOD 2: For time:
100 Box jumps @ 21"
Post time to comments.

WOD 3: Practice yoga for 20 min.

Friday's WOD

WOD: 1 hr. of tennis!! 1st time playing in about 2 years...

Thursday's WOD

WOD: Bike 46 mi. (3h 25min)

Wednesday's WOD

WOD 1: 5 mi. run

WOD 2: Five rounds for time of:
5 Squat clean thrusters @ 95#
10 Pull-ups
Post time to comments.

Tuesday's WOD

WOD 1: Finish driveway!!
WOD 2: Run ~5 miles
WOD 3: Practice yoga

Monday's WOD

WOD 1: Work on driveway
WOD 2: Yoga practice

Sunday's WOD

WOD 1: Run ~4mi.

Saturday's WOD

WOD 1: Run 6.38 mi.
WOD 2: Work on driveway

Craig's WOD

WOD 1: "Angie" For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

WOD 2: Three rounds for time of:
30 Doubles
6 GHD Sit-ups
6 Back extensions
Post time to comments.

Thursday's WOD

WOD 1: "Isabel" For time:
30 Snatches @ 95#
Post time to comments.

WOD 2: Tabata treadmill
8.0 mph @ 12%

Today's WOD

WOD 1: Seven rounds for time of:
3 Cleans @ 145#
4 HSPU's (abmat)
Post time to comments.

WOD 2: 5x5 Pistols

WOD 3: CrossFit Total
Deadlift 400# (pr)
Back squat 245#
Shoulder press 115#(pr)
Total: 760 (pr)

Monday and Tuesday's WOD

Rest days!

Sunday's WOD

WOD: 12 mi. Long Run

Thursday's WOD

WOD: 6 mi. Run

WOD 2: 1000 Skips
Post time to comments.

Craig's WOD

WOD: "Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Craig's WOD

WOD 1: Five rounds for time of:
15 Thrusters @ 115#
400m Run
Post time to comments.

WOD 2: Deadlift 1-10-1-20-1-30
Post loads and total load to comments.

Friday and Tuesday's WOD

Rest Days!

Monday's WOD

WOD: 7.2 mi. Run

Sunday's WOD

WOD: Long Run 13.1 mi.

Thursday's WOD

WOD 1: 5 mi. Run

WOD 2: 50-40-30-20-10 rounds of:
Box jumps
Medball Cleans @ 20#
Post time to comments.

Craig's WOD

WOD: Active recovery: 30 Minutes of yoga

Monday's WOD

WOD: Run-WOD-Run
For time:
5 mi. Run
10 rounds of:
5 Pull-ups
5 Dips
10 Push-ups
20 Squats
3 mi. Run
Post time to comments.

Tuesday's WOD

WOD 1: 21-15-9 rounds of:
Double-unders
Wall ball shots @ 20#
Post time to comments.

WOD 2: Cleans 3-3-3-3-3-3-3
Post loads to comments.

Craig's WOD

WOD: Long Run (13.1 mi.)

Craig's WOD

Rest Day!

Friday's WOD

WOD: "Johnson" AMRAP 20
9 DL @ 245#
8 MU progressions
9 DBSC @ 50#
Post rounds and fractions of rounds to comments.

Craig's WOD

WOD 1: 10k Run in Bioreserve

WOD 2: For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Tuesday's WOD

Rest Day!

Well, kind of... Worked in the driveway. Again.

Craig's WOD

WOD: For Time:
20 Back squats @ 135#
40 Toes to bar
60 KBS @ 1.5 pd.
Post time to comments.

Craig's WOD

WOD 1: Run 5 miles.


WOD 2: 10 Minute KB Snatch Test (16 kg)
Post number of reps to comments.

Craig's WOD

WOD: Bike 30k for time.
Post time to comments.

Friday and Saturday's WOD

WOD: Laying and setting brick in the driveway!

Craig's WOD

WOD: 21-15-9 rounds of:
Pull-ups
Back extension
Post time to comments.

Craig's WOD

WOD: 30-20-10 rounds of:
DB Push press 40#
Double unders
Post time to comments.

Craig's WOD

WOD: Three rounds for time of:
400m run (on the new treadmill)
10 Thrusters @ 100#
30 GHD sit-ups (on the new GHD)
Post time to comments.

Craig's WOD

WOD 1: Sled Work
Sled Warm-ups
5x 60m @ 250#

WOD 2: For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.

Wednesday's WOD

Rest Day! (kind of...)

Tuesday's WOD

WOD: Run 6 miles.

Monday's WOD

WOD: See Saturday and Sunday...

Sunday's WOD

WOD: See Saturday...

Craig's WOD

WOD: "The driveway"
8 Rounds for time of:
100 Pick axe gravel
200 Shovel gravel
10 Wheelbarrow dumps
Post time to comments.

Friday's WOD

WOD: Climbing @ VA
Easy RP: 5
Medium RP: 6
Hard RP: 3 +1
Total: 15 Routes

Craig's WOD

WOD 1: Deadlift 5-5-5-5-5
Post loads to comments.

Wednesday's WOD

WOD: AMRAP in 12 minutes of:
3 Front squats @ 155#
15 Pull-ups
60 Jump ropes
Post rounds completed to comments.

Monday's WOD

Rest Day!

Craig's WOD

WOD 1: Run 6 miles
Post time to comments.

WOD 2: For time:
30 Pull-ups
30 Dips
15 HSPU's
20 Squat cleans @ 135
550m Row
Post time to comments.

Craig's WOD

WOD 1: Overhead squat 1-1-1-1-1-1-1
Post loads to comments.

WOD 2: Rounds 21-15-9 of:
OHS @ 75#
Pull-ups
Post time to comments.

Craig's WOD

WOD: "Randy"
75 Power snatches @ 75#
Post time to comments.

1000m Row: 3:28

Craig's WOD

WOD 1: Two rounds for time of:
50 Box jumps @ 20"
10 Burpees
Post time to comments.

WOD 2: Three rounds for time of:
15 Burpees
10 T2B
5 Floor wipers @ 135#
Post time to comments.

Thursday's WOD

WOD: Student-Staff Volleyball Games


Staff is still undefeated! (But the students did a nice job)

Tuesday's WOD

WOD: Shoulder Press 5-5-5-5-5-5-5
Post loads to comments.

Craig's WOD

WOD: "Arnie"
With a single 1 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Post time to comments.

Craig's WOD

Rest Day!

Craig's WOD

WOD: "The Seven"

Seven rounds for time of:

7 Ring push-ups 

7 Thusters @ 115# (2), 95 (5) 

7 K2E 

7 Deadlift @ 245#

7 Burpees 

7 KBS @ 1.5 pd 

7 Pull-ups 

Post time to comments.

Craig's WOD

WOD: Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.  Post time to comments.

Craig's WOD

WOD 1: "JT"
21-15-9 of:
HSPUs
Ring Dips
Push-ups
Post time to comments.

WOD 2: For time:
50 C & J 1pd.
Post time to comments.

Wednesday and Thursday

Rest Days!

Craig's WOD

WOD: Run 13.1 miles
Post time to comments.

Monday's WOD

WOD: "Eva V."
Five rounds of:
10 Thrusters @ 115#
2 Rope climbs
20 Pull-ups
20 KBS @ 1.5 pd.
Post time to comments.

Saturday and Sunday's WOD

Saturday: Guided Backpack Trip to Zaleski State Forest 6.5 mi.
Sunday: Backpack 3.5 mi.
Run 6 mi.

Friday's WOD

Rest Day!

Craig's WOD

Rest Day!

Craig's WOD

WOD: For time...
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
Partition as needed, any order.

Post time to comments.

Garage WOD

WOD: "Annie"
50-40-30-20-10
Double unders
Sit-ups
Post time to comments.

Craig's WOD

WOD 1: "Annie"
50-40-30-20-10
Double unders
Sit-ups
Post time to comments.

WOD 2: 1-1-1-1-1-1-1-
Clean and Jerk
Post loads to comments.

Garage WOD

WOD: "Tommy V" (Scaled)
12 Heavy thrusters
12 Rope get-ups

9 Heavy thrusters

9 Rope get-ups

6 Heavy thrusters

6 Rope get-ups

3 Heavy thrusters

3 Rope get-ups

Post time to comments.

Craig's WOD

WOD: "Karen"
150 Wall ball shots @ 20#
Post time to comments.

Washington DC Trip WODS

Tuesday: Rest day!

Wednesday: 5 mi. run on Gettysburg battlefield: ~45 min.

Thursday: 10 rounds for time of:
10 Burpees
20 Sit-ups
10 DB push press (20#)
16:31

Friday: For time:
10-1 Double unders
20-2 DB squats (20#)
9:17

Saturday and Sunday: Rest days!

Craig's WOD

WOD: Strength and recovery
2x10 Deadlift @ 235#, 285#
2x10 Backsquat @ 135#, 155#
2x10 Shoulder press @ 95#, 105#
2x10 Pull-ups +25#
2x20 Sit-ups +53#

Craig's WOD

WOD 1: 9 mi. run in the Bioreserve
WOD 2: 5k Row (20:25 PR)

Craig's WOD

Rest Day!

Friday's WOD

WOD: Climbing at VA
Easy: 4
Medium: 4
Hard: 4 +3
Total Climbs: 15

Craig's WOD

WOD: Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

Post rounds and fraction of rounds to comments.

Craig's WOD

WOD 1: Five rounds of:
5 Deadlifts
5 Hang cleans
5 Push presses
5 Front squats
Increase the load each round. Rest as necessary between rounds.

WOD 2: 3.5 mi. run

Craig's WOD

Rest Day!

Craig's WOD

WOD: As many rounds as possible in 10 minutes of:
10 Pull-ups
10 KBS @ 1.5 pd
10 Push-ups
Post rounds and fraction of rounds to comments.

Craig's WOD

WOD: 21-15-9 of:
Squat cleans @ 95#
Handstand push-ups
Post time to comments.

Saturday's WOD

WOD 1: 5 mi. Run in Bioreserve; "Tradational" 5 mi. route

WOD 2: Climbing @ VA
Easy: 5
Medium: 4 +1
Hard: 1 +5
Total: 16

Thursday and Friday's WOD

Rest Days!

Still Recovering...

Craig's WOD

WOD: "Strictly Fran"
21-15-9 of:
Deadhang pull-ups
Front squat
Push press
Post time to comments.

Garage WOD

WOD: For time:
10 HSPU's
20 Pull-ups
30 KBS
40 Sit-ups
50 Burpees
Post time to comments.

Craig's WOD

WOD 1: Ten rounds of:
100m Row
Post time for each row to comments.

WOD 2: Five rounds for time of:
250m Row
30 GHD sit-ups
30 Back extensions
Post time to comments.

Monday's WOD

Rest Day!

Craig's WOD

Rest Day!

Saturday's WOD

WOD: Promise Land 50k++

31.75 miles
7,400 feet elevation gain
7,400 feet elevation loss
7h 5mim

I am very happy with my race...

A view of the race area...

Thursday and Friday's WOD

Rest Days!

Garage WOD

WOD: Four rounds for time of:
10 Medball cleans
10 KBS
10 Shoulder press
10 Box jumps
Post time to comments.

Craig's WOD

WOD: Slow 52 min. run.

Took it easy...  Ready for Saturday!

Monday and Tuesday's WOD

Monday: Rest Day

Tuesday:
WOD 1: Three round of time of:
30 Sit-ups
1 Rope climb
10 Straight-leg deadlifts @ 95#
Post time to comments.

WOD 2: Bouldering
10 Easy problems
5 Medium problems

Craig's WOD

Warm-up: Row 1000m @ 2:00/500m

WOD: Three rounds for time of:
7 Hang snatch @ 65#
10 KBS @ 1.5 pd
10 Push press @ 65#
10 Box jumps
Post time to comments.

Saturday's WOD

WOD: Run 6.3 mi.

Friday's WOD

Rest Day!

Craig's WOD

WOD: AMRAP 11 min. of:
11 Push press 95#
11 Sit-ups
11 Push-ups
11 Pull-ups
Post rounds and fraction of rounds to comments.

Garage WOD

WOD: For time:
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Post time to comments.

Craig's WOD

WOD 1: 4.62 mi.

WOD 2:
100 Squats, then:
21-15-9 rounds of:
Deadlift 235#
Doubles, then
100 Squats
Post time to comments.

Rest Day!

Got a golf membership today...

Craig's WOD

WOD 1: 8 mi. run


WOD 2: Three rounds for time of:
20 Step-ups (20" Box) w/50# sandbag
20 Lunges w/50# sandbag
20 Squats w/50# sandbag
Post time to comments.

Craig's WOD

WOD 1: Rearrange furniture :)

WOD 2: 10 Rounds for time of:
10 Burpees
10 Sit-ups
10 Box jumps (20")
10 Squats
Post time to comments.

Saturday's WOD

WOD: 17 mi. run

Thursday and Friday

Rest Days...

When M doesn't sleep, daddy doesn't sleep :o)

Craig's WOD

WOD: 21-18-15-12-9-6-3
SDLHP @ 135#
Inverted Hangs for 21,18,15 
L-sits for 3 sec. for 12,9,6,3

Tuesday's WOD

WOD 1: 7 Mile Run

WOD 2: 30-20-10
Squats
Push-ups
Sit-ups
Post time to comments.

WOD 3:
Back Squat 3x5 @ 135#

Craig's WOD

WOD: "Rowing" Kelly 
Five rounds for time of:

500m Row 

30 Box jumps (20") 

30 Wall ball shots (20#)

Post time to comments.

Sunday's WOD

Rest Day!

Craig's Vacation WOD's

Running Training Camp
Thursday: Rest day
Friday: Rest day
Saturday: Rest Day
Sunday: 6.22 mi.
Monday: 6.22 mi.
Tuesday: 16.1 mi.
Wednesday: 10.2 mi.
Thursday: Rest day
Friday: 6.2 mi.
Saturday: 6.22 mi.
Total Milage: 51.16 mi. New PR for weekly milage!!

Craig's WOD

WOD: 10k Run This makes the total milage for the week 51.16 miles.  
A new PR for miles!!

Rest Day!

Maybe practice some yoga later....

Garage WOD

WOD: Chipper for time.
100 Walking lunges
75 Ball slams
50 Burpees
25 Knees to elbows
50 Superman
75 Situps
100 Squats
Post time to comments.

Craig's WOD

WOD: 4 mi. Run

Garage WOD

WOD: 10-9-8-7-6-5-4-3-2-1
Pull-ups
Box jumps
GHD Sit-ups
Post time to comments.

Craig's WOD

WOD 1: "Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.

WOD 2: For time:

100 Deadlifts #135

Post time to comments.

Garage WOD

WOD: Three rounds for time of:
10 Heavy deadlifts
150 Jump-ropes
Post time and load to comments.

Craig's WOD

WOD: Five rounds for time of:
5 Thrusters #115
15 Pull-ups
15 Dips
400m Run w/#50 sandbag
Post time to comments.

Garage WOD

WOD: For time:
1k Row
50 DB Snatch
750m Row
35 DB Snatch
500m Row
20 DB Snatch
Post time, loads, and snatch technique to comments.

Craig's WOD

WOD: Strength and Recovery
3x15 GHD sit-ups
3x15 Back extension
3x15 KBS 1.5 pd
3x20 DB Bench press #20
3x15 Pull-ups
3x15 Good mornings
3x15 Ring dips
3x15 Ring push-ups

Garage Schedule

Sunday 3/20 1-3
Monday 3/21 7:30-9
Tuesday 3/22 7:30-9
Wednesday 3/23 7:30-9
Thursday 3/24 to Sunday 4/4
No times: Spring Break!
Monday 4/5 7:30-9

Please try to e-mail me if you plan on stopping by. (If you forget, don't worry about it)

Craig's WOD

WOD 1: 25k Run

Time:	03:00:45
Distance:	15.00 mi
Elevation Gain:	3,824 ft

I forgot to start the watch for .5 miles in the middle of the run... ug.

Craig's WOD (Friday)

WOD: 20 min. of Yoga

Craig's WOD

WOD 1: Bike Tosh
(.5 mi, 1 mi., 2 mi.)x3
Post time to comments.

WOD 2: 10-1
Tire flips
Box jumps
Post time to comments.

Garage WOD

WOD: "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Craig's WOD

WOD: Seven rounds for time of:
65 pound Power snatch, 7 reps
65 pound Snatch balance, 7 reps
65 pound Overhead squat, 7 reps
Post time to comments.

Craig's WOD

Warm-up:
50 Doubles for time.
Run 1.5 mi.

WOD: Hill Repeats

Finisher: Run 1.15 mi.
Total: 7 mi.

Garage WOD

WOD: As many rounds as possible in 20 minutes of:
15 Supermans
15 Knees to chest
15 OHS
Post rounds to comments.

Craig's WOD

WOD 1: Back squat 1-1-1-1-1-1-1
Post loads to comments.

WOD 2: 4x1000m
Post times to comments.

WOD 3: C2 Max Wattage
Post attempts to comments.

Strength: Push Press 3x5
Post loads to comments.

Garage WOD

WOD: Strength and Conditioning Recovery...
This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Craig's WOD

WOD 1: Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.

Garage Schedule

Monday: 7:30-9 pm
Tuesday: No Hours
Wednesday: 7:30-9 pm
Thursday: 7:30-9 pm
Friday: No Hours (climbing)
Saturday: No Hours (long run day)
Sunday: 1-3 pm

Craig's WOD

WOD: Run/Walk from Old Man's Cave to Cedar Falls and back w/45# pack.

Time:	03:17:38
Distance:	10.02 mi
Elevation Gain:	5,010 ft

Craig's WOD (Friday)

WOD: Climbing at VA

Recovery climbing; testing finger, everything was good.

Garage WOD

WOD: Three rounds for time of:
90 Single skips
25 L-ring rows
20 DB squat cleans 20#
Post time to comments.

Craig's WOD

WOD 1: 1000 Skips w/ jump rope

WOD 2: Thrusters 1,1,1,1,1,1,1
Post loads to comments.

Garage WOD

WOD: "Helen"
400m Run (500m Row)
21 Kettlebell swings
12 Pull-ups
Post time to comments.

Craig's WOD

WOD 1: Five rounds for time of:
400m Run
7 Thrusters (75#)
Post time to comments.

WOD 2: OHS Strength

Craig's WOD

WOD 1: Slow Run

WOD 2: "The Gripper"
15 Deadlifts 230#
5 Rope climbs 13'
12 Deadlifts 230#
4 Rope climbs 13'
9 Deadlifts 230#
3 Rope climbs 13'
6 Deadlifts 230#
2 Rope climbs 13'
3 Deadlifts 230#
1 Rope climb 13'
Post time to comments.

Garage WOD

WOD: Complete the following for time.
15 Deadlifts
25 Pull-ups
12 Deadlifts
20 Pull-ups
9 Deadlifts
15 Pull-ups
6 Deadlifts
10 Pull-ups
3 Deadlifts
5 Pull-ups
Post time to comments.

Garage WOD

WOD: For time with weighted backpack:
400m walk
Squats 50-40-30-20-10
Push-ups 20-15-10-5-1
Lunges 50-40-30-20-10
400m walk
Post time and load to comments.

Craig's WOD

WOD 1: 4x1k


WOD 2: With 40# Backpack
Squats 50-40-30-20-10
Push-ups 20-15-10-5-1
Lunges 50-40-30-20-10
Post time to comments.

WOD 3:
50 Sit-ups w/45#
400m Barbell carry w135#

Craig's WOD

WOD 1: Recovery Run 5k

Time:	00:31:38
Distance:	3.10 mi
Elevation Gain:	96 ft

WOD 2: Yoga 1h

Craig's WOD (Saturday)

WOD: Long Run at Highbanks MetroPark

Time:	02:14:39
Distance:	12.53 mi
Elevation Gain:	2,296 ft

Craig's WOD

WOD: Three rounds for time of:
50 Double-unders
50 Back extensions
Post time to comments.

Craig's WOD

WOD 1: 4x1k

WOD 2: Today's Garage WOD

Garage WOD

WOD 1: Complete as many rounds as possible in 12 minutes of:
12 Box jumps (20")
12 Medball cleans
12 Sit-ups (Toes to bar)
Post number of rounds complete to comments.

Garage WOD

WOD 1: Five rounds for time of:
5 Deadlifts (heavy)
12 Wallball shots
100 Jump ropes
Post time and load to comments.

Craig's WOD

WOD 1: Tabata treadmill
8.4 mph @ 15% grade

WOD 2: Three round for time of:
10 Clean and jerk 135#
30 GHD sit-ups
Post time to comments.

Craig's WOD

WOD 1:
10 Muscle-ups

WOD 2:
20 Back squats (95#)
30 Front squats (95#)
10 OHS (45#)
40 DB Lunges (20#)

Garage WOD

WOD 1: 20-15-10-5 of:
Jumping pull-ups or ring rows
Dips
Squats
Sit-ups
Post time to comments.

WOD 2: 30 Burpees
Post time to comment.

Craig's WOD

WOD: LSD Long Run

Time:	02:08:43
Distance:	13.10 mi

Garage WOD

WOD: Three rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
Post time to comments.

Craig's WOD

WOD 1: 100 Burpee pull-ups
Post time to comments.

Craig's WOD

WOD 1: Deadlift 3-3-3-3-3
Post loads to comments.

WOD 2: Tabata thrusters (45#)
Post reps to comments.

Garage WOD

WOD: Three rounds for time of:
500m Row
10 DB Push press (20#)
20 Squats
10 Kettlebell swings (.75 pd)
Post time to comments.

Garage WOD

WOD: Three rounds for time of:
Squats
Shoulder press
Pull-ups (Ring Rows)
Post time, reps, and load to comments.

Craig's WOD

WOD 1: Tabata treadmill

8.4 mph @ 15% grade

WOD 2: "Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Craig's WOD

WOD 1: With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post results to comments.

Finisher: L-Sits, 3x30 seconds

Monday

Rest Day

Sunday's WOD

Skiing at Seven Springs.

Craig's WOD

WOD 1: 4 mi. Bioreserve Snow Run

WOD 2: 100 Sit-ups

Garage WOD

Five rounds for max. reps. of:
Thrusters 45#
Pull-ups
Post number of reps each round to comments.

Craig's WOD

WOD 1: 60 Inverted band-assisted walks (~3 ft each walk) 45 HSPU's WOD 2: Tabata squat jumps w/20# db (89 total) Tabata jump lunges (120 total)

Thursday

Rest Day: Conferences...

Craig's WOD

WOD 1: Tabata treadmill

WOD 2: "Lynne"
5 Rounds for max. reps. of:
Bodyweight bench press
Pull-ups
Post total number of reps. in each round.

Craig's WOD

WOD 1: Bioreserve Ski
Post time and distance to comments.

WOD 2:
25-20-15-10-5
Double unders
Box jumps 24"
KB swings 1.5 pd
Post time to comments.

Skill: Rope climb
2 trips w/o feet (26')

Skill: L-sits
3x30 sec.

Rest Day!

Total Rest!

Craig's WOD

WOD 1
Four rounds for time:
10 Power cleans 135#
10 Burpees
Post time to comments.

WOD 2:
Bioreserve Ski 4mi.

Craig's WOD

Three rounds for time:
50 Walking lunges
75 Standing broad jumps
250m Row
Post time to comments.

Garage WOD

Four rounds for time:
25 Squats
25 Push-ups
25 Sit-ups
10 Pull-ups
Post time to comments.

Garage WOD

Three rounds for time:
500m Row
12 Medball cleans
15 Wallball shots
Post time to comments.

Craig's WOD

WOD 1: Tabata Treadmill

WOD 2: Push Jerk
1-1-1-1-1-1-1
Post weight to comments.

Finisher: 10 Rope climbs

Wednesday and Thursday

Rest Days; Thursday was Ski Club...

Craig's WOD

5.5 mi, Bioreserve Deep Snow Run

I didn't bother to keep time.  Hard, slow run.

Craig's WOD

Five rounds for time:

70 Wallball shots (14#)

10 Pull-ups

15 Ring dips

Post time to comments.

Dan's WOD

Warm-up:
Row and row instruction
Push-ups
Ring rows
Sit-ups
Dips

Squat Clinic

WOD 1:
One round for time:
500 m Row
20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Post time to comments.

Dana's WOD

Warm-up:
500m Row
1 round
5 Wall push-ups
5 Rope pulls
Climbing wall squats

WOD: 3 rounds for time:
5 Wall push-ups
5 Squats
5 Rope rows
Post time to comments:

Finisher:
Row

Craig's WOD

Five rounds for time:
500m Row
25 "GHD" sit-ups
25 Hip extensions
Post time to comments.

Craig's WOD

Shovel Snow

WOD: Power Cleans
1-1-1-1-1-1-1

36 Practice Muscle-ups

Craig's WOD

Ski @ GGC w/150 squats
Shovel snow
75 more squats

Thursday

Active Rest Skiing

Garage WOD

"Kelly"
5 rounds for time
400m Run
30 Box Jumps
30 Wall Balls
Post time to comments.

Craig's WOD

"Barbara"
5 rounds for time; 3 min. rest between rounds.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Post time to comments.