Welcome to CrossFit Milford

Welcome to CrossFit Milford. Utilizing the CrossFit methodology of fitness and nutrition, we strive to bring the reality of elite levels of fitness to the masses. learn more»

Workout of the Day

mon
08

Trigger Point/Foam Roll

Spend 7 minutes on the problem areas

Dynamic Movement

90 degree quad Stretch
Inch Worms into hand walks
Lunge progression
Shoulder Mobility work
Scorpians

Strength

Bench Press, 5.5.5
rest 60 seconds
Ring Dips, AMRAP X 3 (strict ring dips)
rest 120 seconds

W.O.D

1 mile run
30 KB Swings, 2 pd/1.5pd
800 meter run
30 KB Swings, 2 pd/1.5pd
400 meter run
30 KB Swings, 2 pd/1.5 pd

Level 1 use 1.5 pd/1 pd

Post time and comments below

CrossFit Endurance

"A solid warm up is advised"

Swim:4x50m hold within 2-3sec, Rest 60 sec between intervals then,

2x100m hold within 2-3sec, Rest 60 sec between intervals.

Rest 2 min

Sprint 5 sec on, 30sec off, Complete 400m in this rep scheme. Stopping in the middle of the pool is expected.

Run: 4x200m hold within 2-3sec, Rest 60sec between intervals then,

2x400m hold within 2-3sec, Rest 60sec between intervals.

Rest 3min

Sprint 5sec on, 30 sec off, Complete 600m in this rep scheme. Extra steps taken to slow down on each sprint must be walked back to your stopping point during the rest.

Bike: 4x1/4mile hold within 2-3sec Rest 60sec between intervals then,

2x1/2 mile hold within 2-3sec, Rest 60sec between intervals.

Rest 3min

Sprint 5sec on, 30sec off, complete 1mile in this rep scheme, Dead stop and start on the sprints, no rolling starts. Use a gear that will let you accelerate quickly.

C2: 4x250m hold within 2-3sec Rest 60sec between intervals then,

2x500m hold within 2-3sec Rest 60sec between intervals

Rest 2min

Sprint 5sec on, 30sec off, complete 1000m in this rep scheme. Minus out roll out meters on each sprint for an accurate 1000m.

CFM Endurance team meets Tuesday/Thursday @ 5:30 pm and Saturday @ 8 am

Upcoming Events

Wednesday, 03.10.10: New Gear is in...

Getting overhead

Can't keep these young bucks down...

Nick

The new gear is in and is fresh as eva.... get it while you can! The back of both shirts say "Bye Hater." The is nothing on the back of the sweatshirt, only the logo on the hood.

Congratulations to Aryeh who just completed a half marathon snow shoe race this past weekend! The trail was 3 miles up and 3 miles down by 2. Great job Aryeh!!!

There has been a tone of information out there on Agave. This has almost been dubbed the miracle sweetner for all you paleo eaters. However, how much do we really understand about this food. It seems that Agave is not the miracle sweetner it has been billed to be. When someone discuses the glycemic index, this relates to how blood sugar is effected when ingesting food and ultimately how insulin reacts to blood sugar. There are more than a few ways to spike insulin, one of them is through taste. Insulin spikes in response to a taste of something sweet. While agave might be low on the gylcemic index it is still sweet and composed of Fructose that has been linked to many other problems.

"Agave...most especially, that it has a relatively low glycemic index. A large body of research shows that foods with low glycemic indexes, such as vegetables, beans and high-fiber foods in general, tend to be healthier for us than foods that quickly raise our blood sugar. But in the case of agave nectar, you have to ask, why does this sugar have a low-glycemic index? And the answer is that agave nectar is made largely of fructose, which, even though it has a low glycemic index, is being implicated in many long-term health problems. With the exception of pure liquid fructose, agave nectar has the highest fructose content of any commercial sweetener. It’s worth knowing that all sugars, from white table sugar to high-fructose corn syrup and even honey, include some mixture of fructose and glucose. For example, table sugar is 50% fructose/50% glucose and HFCS is 55/45. Agave nectar is a whopping 70% to 90% fructose..." Read more here...www.bottomlinesecrets.com/article.html

Quote of the day

"If any man seeks for greatness, let him forget greatness and ask for truth, and he will find both."Horace Mann

Sectional Update

We are gonna post updates each day on events for the sectionals. Keep checking back for details.

Please remember to bring some cash if you plan on purchasing food at the games. There will be many vendors selling gear, LuLu Lemon, BSC (compression clothing), Shoe Mart (inov-8's, vibram 5's, etc.. shoes), Heather Bars, Freak Food, and Again Faster. I am sure that most of these vendors will have means for credit cards, however just in case I would have some cash on hand.

(5) comments »

Tuesday, 03.09.10: the warm-up

Introducing the lacrosse balls.... fun, fun, fun...

Skill review before the WOD..

Quote of the day

"The ultimate is not to win, but to reach within the depths of your capabilities and to compete against yourself." Billy Mills

(3) comments »

Monday, 03.08.10: Congrats Justin...

Congratulations to Justin who completed is 50K this past weekend. Justin ran it in 6 hours and 30 minutes, which is a great time!! The amazing part is that Justin ran the race while driving down to PA late Thursday night, sleeping in his car, positioning his food all by himself (nobody for support at the aid stations) and spent the whole day by himself. We are all very proud of you Justin for this awesome accomplishment!

For some more CFM Endurance team news, Chris Zak PR'd his 5K time this past weekend by 30 seconds! Chris has his eyes set on Lake Placid and his training has picked up a notch. Awesome job Chris!!