October 5, 2008

The crew from CrossFit Milford with BMack, Carl, and Brian
after the running and endurance cert.
[ Click to enlarge image ]

Today's WOD is going to be different. We are going to concentrate on learning how to run properly, and we are going back to the basics for a lot of you. So, what are you going to do today? Let's just show up and get ready to work. As the certifications pick up, there is more and more to teach everyone. Get ready to take your training to another level!! Lets find out who you really are, what you are made of.

Why is that people look at you crazy when you tell them what you do? It is because we test ourselves everyday, we find out what we are made of everyday. Not everyone can do this, I know that. However, this is what sets you apart from the norm. You do not want to be in the everyday crowd going with the flow. Take a step out, evaluate everything and find out who you really are.

CrossFit is great because this program takes ordinary people and turns them into "monsters" (BMack). The top CrossFitters started off as normal people, they were not exceptional athletes, but they were willing to test themselves. Become you own "monster," and the you will have no limits.

"Become the exception"
~ Jason Leydon

October 4, 2008

Running Cert

We completed the second day of the running certification. Holy Cow!!! Absolutely fantastic, I will be implementing these tools on a daily basis with everyone. The members who participated in the running cert. made unbelievable gains and improvements in their running.

"Become the exception"
~ Jason Leydon

October 4, 2008

CrossFit Running and Endurance Certification

This weekend we are hosting the CrossFit Running and Endurance Certification with Brian McKenzie. We are one day in, and let me tell you, the amount of information and drills we are learning is AMAZING!!!

Brian, Carl, and Brian are unbelievable teachers, CrossFitters, and pioneers in their field. They have completely changed my thinking and methods for long distance training. We will be having a running seminar in the upcoming weekends for all of CrossFit Milford to come and learn the drills and information that they are teaching us. We will also be holding running classes to go over these drills with those who want to learn (should be everyone). Let me tell you, just by going over the drills with these fellas it is amazing how much more efficient you can run.

"Become the exception"
~ Jason Leydon

October 3, 2008

Dave Plumey showing nice extension on the swing

There must have been something in the water with Dan, Nick, and Ceaser each doing the WOD with a 20lb vest on

Bob Noonan is all smiles all the time

The above pictures are three members (Will, Andy, and Dennis) from the 5:30 am class getting it done with today's WOD. Have you ever really read into how to properly perform a push-up? The push-up is one of the most basic moves, however it is also butchered 90% of the time. Read the CrossFit journal article below, and get to work!!!

CrossFit Journal article: the pushup

"Become the exception"
~ Jason Leydon

October 2, 2008

Come to Play

I recently read a piece from CrossFit Virtuosity about Coming to Play. I thought this was an awesome piece, and I wanted to put my own little twist on the point they were getting across.

CrossFit is a sport, a program that will guarantee work. A program that will get you in the best shape of your life, loose body fat, build lean muscle and make you stronger overall. However, to accomplish all these great things you must "Come to Play!!"

When you arrive in the gym you have to have the right attitude to improve and make progress each day. The days may be tough, and nobody can know exactly what you are going through except you, however use this time as a moment to get away from everything.

You have to eat right, balance out your meals like we always say. The "Zone" diet works, I proved it on myself along with countless other CrossFitters. You must be strict with it for the first two weeks, estimating and guessing will not work.

You must attack each WOD like you are going to own it, do the absolute best that you can do. Try each day to get to the prescribed weight. Sure it may be tougher, your times may be slower but your progress will be that much more. Put the water bottle down, and finish the workout. Try to limit your break time, and listen to all the trainers are saying. You are not going to go to a football game looking to shoot baskets. You would not play basketball with cleats on. When you arrive at those sports you arrive to play that sport. SHOW UP, ITS GAME TIME!!!

"Become the exception"
~ Jason Leydon

October 1, 2008

Member of the Month

September's Member of the Month is Michele Merchent. Ever since she came over to the CrossFit training her progress and growth has been amazing. She shows up to the 5:30am class every morning ready to get to work. She has never complained, nor said she could not finish or do any exercise. She has made amazing strides on her training. Michele's running has improved drastically, along with her form on all the major lifts. She is a diligent worker, and listens to the trainers every time. Any time you give Michele instruction she will quickly follow it, even with a smile.

Today Michele was swinging the 1.5 pood kettlebell (53 pounds), and getting closer to an unassisted pull-up. It has been a pleasure to have Michele in the gym, and I look forward to all the progress that will follow. AWESOME job Michele throughout the past months, keep it up!! Her and Elena Garret are the owners of Me Boutique in the center of town. Everyone should swing by and see all the great stuff they have.

"Become the exception"
~ Jason Leydon