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