Thursday, March 25, 2010
Wednesday, March 24, 2010
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.
100 Walking lunges
75 Ball slams
50 Burpees
25 Knees to elbows
50 Superman
75 Situps
100 Squats
Post time to comments.
Tuesday, March 23, 2010
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.
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.
Monday, March 22, 2010
Garage WOD
WOD: Three rounds for time of:
10 Heavy deadlifts
150 Jump-ropes
Post time and load to comments.
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.
5 Thrusters #115
15 Pull-ups
15 Dips
400m Run w/#50 sandbag
Post time to comments.
Sunday, March 21, 2010
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.
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
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
Saturday, March 20, 2010
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)
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
I forgot to start the watch for .5 miles in the middle of the run... ug.
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.
Thursday, March 18, 2010
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.
(.5 mi, 1 mi., 2 mi.)x3
Post time to comments.
WOD 2: 10-1
Tire flips
Box jumps
Post time to comments.
Wednesday, March 17, 2010
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.
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.
65 pound Power snatch, 7 reps
65 pound Snatch balance, 7 reps
65 pound Overhead squat, 7 reps
Post time to comments.
Tuesday, March 16, 2010
Monday, March 15, 2010
Garage WOD
WOD: As many rounds as possible in 20 minutes of:
15 Supermans
15 Knees to chest
15 OHS
Post rounds to comments.
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.
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.
Sunday, March 14, 2010
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.
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.
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
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
Saturday, March 13, 2010
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 |
Thursday, March 11, 2010
Garage WOD
WOD: Three rounds for time of:
90 Single skips
25 L-ring rows
20 DB squat cleans 20#
Post time to comments.
90 Single skips
25 L-ring rows
20 DB squat cleans 20#
Post time to comments.
Wednesday, March 10, 2010
Craig's WOD
WOD 1: Five rounds for time of:
400m Run
7 Thrusters (75#)
Post time to comments.
WOD 2: OHS Strength
400m Run
7 Thrusters (75#)
Post time to comments.
WOD 2: OHS Strength
Tuesday, March 9, 2010
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.
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.
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.
Monday, March 8, 2010
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.
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#
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#
Sunday, March 7, 2010
Craig's WOD
WOD 1: Recovery Run 5k
WOD 2: Yoga 1h
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 |
Friday, March 5, 2010
Craig's WOD
WOD: Three rounds for time of:
50 Double-unders
50 Back extensions
Post time to comments.
50 Double-unders
50 Back extensions
Post time to comments.
Thursday, March 4, 2010
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.
12 Box jumps (20")
12 Medball cleans
12 Sit-ups (Toes to bar)
Post number of rounds complete to comments.
Wednesday, March 3, 2010
Garage WOD
WOD 1: Five rounds for time of:
5 Deadlifts (heavy)
12 Wallball shots
100 Jump ropes
Post time and load to comments.
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.
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.
Monday, March 1, 2010
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#)
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.
Jumping pull-ups or ring rows
Dips
Squats
Sit-ups
Post time to comments.
WOD 2: 30 Burpees
Post time to comment.
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