CrossFit Milford

Strength

Monday 1/5/09

W.O.D.

Hang Power Clean

1-1-1-1-1-1-1

Accessory Work

Pose running drills;

ball of foot hops 3/10

wall drill 3/20

exaggerated leg pull 3/10

Post weight and comments below

Josh is getting the core strong!!

Some of the 9 a.m. crew

"When were the good and the brave ever in a majority?"

Henry David Thoreau

Sunday 1/4/09

Deadlift

3-3-3-3-3

Post weight and comments below

I know you have seen this picture before but I did not have my camera on me today.  Dennis has been CONSISTENT  with his training and his diet for the past 4 months and today he PR'd with a monster   400 lb. deadlift for 3 reps.  You are awesome Dennis, very inspiring!

Ed is making great strides in his training and is looking to have a great year in '09

The 2009 crossfit games are approaching fast, WHO IS IN!!!  The Northeast regional qualifier's will be held at CrossFit Albany, NY.  I would love to have everyone there to participate or be a  spectator.  This event is truly an amazing athletic endeavor for all those who take part.  The atmosphere and energy that will be there will be breathtaking.  The first event that I participated in reminded me of the NCAA tournament that I played in (thats how much energy and excitement was there).  There will be no better way to get out, meet some great people from all over, and bust your tail CrossFittting!! 

 

There will also be an affiliate team that I will send down to the games to participate.  The affiliate games takes place on Friday and Sunday (same weekend as the CrossFit games), and you compete against other CrossFit gyms from around the world to see who can hold the trophy for fittest affiliate around!!  For those of you who are interested please let me know.  There will be special training sessions for the affiliate team.

It's a new dawn...

Saturday 1/3/09

Rest for 3/1 schedule

5 rounds for time 

25 Wall Ball, 20 lb. ball

30 Pull-ups

Post time and comments below

The running class started off with 16 people and we ended with 9 strong on the last day.  The improvements that they made were amazing and they were def. brave souls to venture through the ice and snow during these past 3 weeks.  Each one of them improved their mechanics and I am looking forward to see how much better they do on their workouts.  We also have a couple looking to do some endurance runs, which will be cake, I say 50 mile races for everyone!!

Lisa and Bille working hard through today's WOD, and getting closer to getting off the bands.

We are starting the accountability program this week.  If you were not at class today, here's how it goes.  Tell me what your goals are for 2009, email or paper.  We will put together a program for each person to follow to achieve these goals.  You then have to email me (either once per day or once per week) and tell me what you did to get to your goal (if you followed the plan).  This program is open to all, and is your choice if you want to follow it.  It is all about accountability and doing your part to reach your goal.  All the trainers are here for you, and want you to achieve everything you ever dreamed of.

"Don't follow your dreams, chase them."

Richard Dumb  

Friday 1/2/09

Deadlift:

3-3 at 80%

Bench:

2-5 at 90%

W.O.D

135 lb. clean and jerk

Complete one the first minute, two the second, three the third..etc.  Maintain this until you no longer can complete the required reps in that minute.

Post rounds completed and comments below

The success or our program requires longevity in our athletes. Increasing joint mobility and lengthing of the muscles are a couple of ways to insure your longevity as an athlete. We don't want our athletes side lined or leaving the program due to injury.  The rigors of CrossFit training are like no other.  I played competitive sports my whole life, and I trained as hard if hot harder than anybody out there.  I feel that CrossFit, though the training time is shorter, is at such a high intensity level that it can take a larger toll on the body.  So, it is so important to take care of your body with rest days, ART, massage work, proper nutrition, sleep (8 hours), hydration, and STRETCHING!!. Like KStar (San Francisco CrossFit) says, elite performance requires elite care and maintenance of the body.  Taking care of your body will only increase your performance in the gym, and aid in  your recovery time between workouts.

Below is a video of the clean and jerk.  I want you to look at a few aspects of the movement.  Notice the full extension of the hips, then the agressive shrug (arms are still straight) and the pulling of the body under the bar, catch in the racked position.  Notice on the jerk how you have the upright torso on the initial dip, as you land under the bar your arms are locked out, then you stand up and lower the bar.  Take the time in your training to get the form correct, and your intensity level will elevate from there.
 

C

Rich ross big boss....

Thursday 1/1/09

"Murph"

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Partition the pull-ups/push-ups/squats any way you choose to.  I recommend doing "Cindy" which is 5/10/15 of pull-ups/push-ups/squats.

Post your time and comments below

Nice 'rack" Ivan!!

2009 games are fast approaching and the time is now!

2008 is over and 2009 is now upon us all!  What are you all thankful for?  What are your goals for the new year?  We all went through a lot this past year and I am sure that we all experienced our own ups and downs.  However, no matter how bad things may be you all have me and our "family" to lean on.  I have seen so many amazing changes this past year, and I have witnessed so many people accomplishing feets that they never thought they could.  If you could all witness what I do, it is amazing!!  From the first day we started and now how far we have all come, WOW!!  You are all part of the gym, the "family" and community has grown so strong this past year.  I have said it plenty of times before, but this is the dream that I had of how my gym would be.  You all have helped to get it there!!  This past journey was amazing, from the red carpet and cable crossover machine with members doing what they could to throw kicks for an hour.  Now you all are fire breathing machines ready for any type of challenge I put out there.  How awesome is that to know you can run a marathon or perform a snatch on any given day.  All of the trainers at CrossFit Milford believe in each of you, and you all are starting to believe in yourself the same way.  So, great job in 2008 and I can't wait to see what 2009 brings to each of you.  

On another note, I am starting an accountability program (some of you are already on it).  Goals are something that everybody should have.  What are your goals?  What do you do to achieve your goals?  The most important step in this journey is to hold yourself accountable.  That is the main premise with any book, speaker, program that is out there.  So, right down your goals on a card and make them as descriptive as possible.  Every thing that you want and can imagine you should right it down, right down to the littlest detail.  Tell me what you want to accomplish and we will come up with a plan to achieve it (whether it is loose weight, run a marathon, do an ironman, weightlifting competition, eat healthier, have more energy, etc...)  I will come up with the plan that you need to do to accomplish this, then you will email me every night and tell me what you did to get to this goal of yours.  ACCOUNTABILITY is the key.  We all have the tools to do anything we want, we just have to do them.

"if you don't know where you are going, you will end up someplace else."

Yogi Berra

 

HAPPY NEW YEAR...NOW LET'S FIGHT

Wednesday 12/31/08

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Joe is really picking up his training as he is preparing for his 50 mile race with Keith

Don't know what is going on here, but I had to show it (Dan)

"A wise man will make more opportunity then he finds." (Francis Bacon)

HOLIDAY SCHEDULE...

Wednesday (New Years Eve);

5:30 am

6:30 am

9:00 am

4:00 pm (group holiday workout)

Thursday (New Years Day);

9:00 am 

11:00 am

A typical night..

Tuesday 12/30/08

800 Meter Run

7 rounds of the couplet

135 lb. Front Squat, 10 reps

Kettle-Bell Swing, 15 reps (1.5 pood)

800 meter run

Post time and comments below

"The future belongs to those who believe in the beauty of their dreams."

Eleanor Roosevelt

Bobby "Wheels of Steel" Wheeler has dropped 18 pounds (paleo diet) and is setting PR's each day he is in here. However, his celebration tactics are still out for the jury to decide...

Check out Gianna showing the world how to kip.  I wonder how many she could've done if her head band didn't fall off...

Overhead

Monday 12/29/08

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Post weight and comments below

Ryan is showing proper form when going overhead.  Notice he is in the landing position for the push jerk.  Ryan has his knees slightly forward, his hips slightly back.  He is mantaining a tight mid-line and not hyper extending his back.  He has the bar locked out overhead and his head is in the neutral position.  Nice job Ryan!!

Joel "Big Poppa, don't tell me how old I am, I move better than most twenty year olds that go to the gym down the street" Levitz is showing the young people how to stay young, healthy, and happy each day.  He recently got back from the doctors and he has lost 5 inches, and increased his health (off the charts), not to mention his knees are stronger and he doesn't have the pain anymore!!  BIG POPPA COMIN THROUGH!

"The ultimate measure of a man is not where he stands in moments of comfort, but where he stands during times of challenge controversy."

Dr. Martin Luther King

First female at CrossFit to get a MUSCLE-UP....

THIS JUST IN....LAUREN PLUMEY GOT HER FIRST MUSCLE UP TODAY AT CROSSFIT MILFORD, CT...THEN WENT ON TO DO 9 MORE.  BELOW IS THE VIDEO OF REP 8, AWESOME JOB LAUREN!!!  You fellas betta watch out, here comes LP!