Welcome to CrossFit Milford
Welcome to CrossFit Milford
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CrossFit Kids Program »
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Paleo Cookbook »
CrossFit Milford Endurance »
Workout of the Day
Foam Roll/Lacrosse ball 5-7 minutes
sub scap
external/internal shoulder rotation
lower back
Hamstrings
Calves
Dynamic Movement
90 degree quad stretch
Shoulder Mobility
Skater squat to jumps
Inch worms to hand walks
W.O.D
Rest Day
7 minutes to work on the following
3 position Snatch (pockets, above the knees, ground) x 2
keep increasing weight with each set
focus on body position, triple extension, speed through the middle
then
5 rounds for time
135 pound back squat, 15 reps
135 pound shoulder to overhead, 10 reps
*you must take the bar from the ground and get it to a back rack position for the back squat. After you complete 10 reps, push press and lower to the front rack position to complete the shoulder to overhead. After 7 reps you must lower the bar back to the ground.
Sectional Athletes (Taper Week)
Back Squat 5.5.5.5 (heavy sets of 5, not PR's)
1200 meter run, 10 seconds on 20 seconds off
Post time and comments below
CrossFit Endurance
Choose ONE Of the Following Sports:
Swim / Bike / Run / C2
15min Time Trial:
Cover as much Distance as Possible.
*The CFM Endurance team will workout Tuesday/Thursday @ 5:30 pm and Saturday 8 am at Foran High School Track
Upcoming Events
Monday, 03.15.10: Be the stream
Our 3:30 pm class is being put on hold because of all the planning that will be going on this week for the sectionals. The class will officially start next week on 3/22. Keep in mind that they gym will be closed Friday night (no 5:30 or 6:30 pm classes) as well as Saturday and Sunday. Please come down and support all the CFM athletes competing in the sectionals as well as everyone else!!
Rose Marie is battling it out...
Syed is the double under NINJA!!! no joke, he smashes all challengers
There is no slowing down Olesja...
One of our very own already qualified for the regionals!! Kim, who was with us for about 8 months recently relocated to North Carolina. Kim has never stopped kicking butt, and it is showing. We are all so proud of you Kim!! Good luck with the regionals, and keep us posted..
Hey Jason!
Just wanted to let you know I made it to Regionals! I finished 7th in the NC/SC sectionals this past weekend. It was definitely a tough weekend, but awesome. They are taking 15 to regionals, but only 9 females completed all 4 WODs. I'm attaching a couple pics for you. No worries...I definitely represented CrossFit Milford for the lifting WOD! -won't ever forget where it all started! Thanks for that!
Quote of the day
"In the confrontation between the stream and the rock, the stream always wins- not through strength but by perseverance." H. Jackson Brown
New England Sectional
Days Layout:
Friday night:
Early registration from 5:30 pm to 8 pm. It is highly recommended that all athletes register at this time, as we will go over all the movement standards at 7 pm.
Saturday:
6:30 to 7:30 am: Athlete Registration
7:30 to 8:30 am: Movement Standards Review
8:30-9:00 am: Opening Ceremonies
9:00 am to 12:30 pm: WOD #1
12:30 to 1:30 pm: Break
1:30 to 6:30 pm: W.O.D #2
6:30 to 8:00 pm: Announcements for Day 2, Final WOD revealed...
Sunday
9:00 to 12:30 pm: WOD #3
12:30 to 1:30 break and announcement of heats for final WOD
1:30 to 4:30 pm: WOD #4
5:00 pm: Closing Ceremonies, Top 30 men and women honored
Sunday, 03.14.10: Member of the month
New England Sectional Upate
I understand that everyone is waiting anxiously for the workouts. We are finishing up some last minute details with the WOD's and we are all so excited for the upcoming weekend. The New England Sectionals are going to be awesome and the WOD's will be posted soon.
March's member of the month goes to Lisa "momma" Lipsitz. Lisa was inherited with the facility over 2 years ago, and has been one of its finest athletes. Lisa has been injured for a few months, however that has not slowed her down in any way and she continues to be motivating, inspirational and an all around great athlete at CFM. I am so happy of how far Lisa has come since I met her and how proud I am to have had her by our side each day the gym has grown. So, from all of the coaching staff at CFM... congrats Lisa and being March's member of the month.
Below is an email that I received from Tricia and is a great showing of the positive impact you all have on your children's lives.... and why I love what I do!!
Oh, and PS... I have NEVER worn a silver one-piece to the gym! hahaha
I thank you and Joce for starting CF and believing in yourselves and for creating the environment that we walk into each day, and to be able to bring that energy home and instill those same goals and dreams into my children lives is priceless. I can only hope that one day we will be at the games and I can say my children have been Crossfitting since they were 6!
I want to see that one piece.. hahah
Quote of the day
"Be a first"
– Judy Garland
Saturday, 03.13.10: updates....
New toys.....
Gianna is showing the older crew whats up!!!!
The latest "On Rampers" that just smashed their workout. They all improved their scores by over half!!!! Nice work guys on completed the On Ramp program and graduating into the classes, I am very proud of you all!!! From left to right, bottom row to top, Sue, Chris, Kim, Tim, Paula, Josh, Jon, Lauren, Justin, Tim.
The next On Ramp class starts this Monday and there are a few more spots left. If you are ready to be part of something great give us a call at 203-283-7751.
New England Sectional Update....
The workouts will be posted today along with the movement standards video's. I will have everything up on the CrossFit MIlford site after they are posted on crossfit.com. Please check both sites for updates. We will also be posting information on parking, registration, the schedule of the day's events, times of WOD's, and scaling information within the next few days. All judges and volunteers will be receiving emails explaining their roles and when we are going to meet. Early registration starts Friday evening from 5:30 to 8:00 pm.
Contact Us:
email: info@crossfitmilford.com
phone: 203-283-7751
address:
49 Research Drive, Unit B
Milford, CT 06460
Official Sponsors of the Northeast Sectional
