For those of you who have not had the pleasure to meet this young stud.... his name is Geoff.  Next Friday is Geoff's last day at CFM as he is off for a career in the military.  Geoff has been training at CFM for almost a year and he has been a true "unscared" athlete, and an all around awesome guy.  Because I am not around next week today (Friday) is the official going away WOD for Geoff.  Debbie of Garlic Makes it Good is going to be cooking an awesome breakfast for everyone in his 6:30 am class.  So, no matter the weather or your agenda get down to CFM and celebrate this brave young man with the W.O.D today.

The Spartacus Challenge will start exactly at 9 am.  So, make sure you all get to CFM before 9 am to warm up.  There wil be no 8 am class that day, but yes there will be the 7am class.  The workouts are going to be revealed games style (right before they have to be done).  So, it is recommended that you are warmed up and ready for anything and everything.  These workouts are scalable for all CFM athletes, however you must complete them as RX'd to win the trophy and be dubbed most bada@# gladiator at CFM.  This just may possibly be the best 60 minutes of your life!!  All volunteers please get to CFM by 8:15, and yes we need more.

The paleo challenge meeting will take place Wednesday, September 15 at 7:30 pm.  This is a two person team event, however if you do not have a teammate show up anyways and we will put you on a team. 

CFM is going to kick off September with a mobility challenge!  The mobility and recovery packets that Coach Colin and I are putting together will be finalized within the next few weeks, and we will start up the mobility challenge at that point.  This is going to be a simple test on 3-4 different key muscles, and we are going to test your end range in each one.  Each participant will then have one month to work on their mobility in these areas, and the person who shows the greatest improvement will win.  This is plain and simple, however you must be warned... Coach Jay is in the challenge and I plan on winning.. : )

Labor Day Schedule:
Saturday
7am - normal class
9am -"Spartacus Challenge"
10:30 - no intro class, Olympic lifting workshop

Sunday
9am - normal class
11am - normal class

Monday:
9 am - Labor Day WOD

Christian, Gene, and Coach Busy

"Whoa" was def. the right name for yesterday's WOD

Fighting the urge to drop the bar...

Become the bear....

Quote of the day

"With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift.  Everything is either an opportunity to grow or an obstacle to keep you from growing.  You get to choose."

We aren't afraid of the heat... we create it!!!  Bring the fire son!!

The paleo challenge meeting will take place Wednesday September 15 at 7:30 pm.  This will be a quick meeting where we will go over the rules and answer any questions that you may have  This is going to be a two person team event, so you have until the 15th to figure out who you are going to go into battle with.  The challenge will start the 16th, no exceptions.  Good luck!

Don't forget about Fight Gone Bad 5.  This is a great event on September 25th, and we will get after it with one of the most metabolic taxing workouts out there.  All the proceeds go to the wounded warrior foundation.  Follow the link to the right for full details of the project.

The spartacus challenge will start promptly at 9 am on Saturday!  Make sure you are at CFM by 8:30 to warm up.  The events will be released before the start time and then the arena will explode with pure animalistic athletic ability displayed by all!  Remember, these workouts are scalable so everyone should come out and face the lions.

Tom K is pushing out of the muscle up.. get up their son

muscle ups added a whole knew feel to AMRAP

prepping the muscles for the workout

the young strapping buck at the front desk... Albie

Quote of the day

He that will not reflect is a ruined man.  Asian Proverb

Nice work by everyone yesterday.... "Captain America" is no joke...

This is my gym.

These bars are my bars. When I put more bumpers on the ends, I get stronger. But when I take heavy weight off, I can go faster.

These rings are my rings. When I am strong, I can hold my arms out farther and test my strength. But when I am weaker, I draw everything close and just hang on.

This iron is my iron. The weight I try to lift in this life. It hurts me but it makes me grow. I’m stronger now than I was a week ago, a month ago, a year ago, a decade ago. And I’m only getting stronger.

Does that scare you? It should. My power is legendary, my strength is inspiring, my life is a testimony to the heart that beats so strong in me and the soul that goes so deep.

I am a CrossFitter. And this is my gym.
*lisbeth darsh, crossfitwatertown.com

Due to the high demand of athletes interested in the Olympic Lifting Workshop we are going to leave it open for only 5 more spots!  We did reach capacity, but I have a hard time telling people that they cannot come.  So, we are opening it up for 5 more spots... that will be it.  So, come spend the late morning with Coach "J-sizzle" Leydon, Coach "Ho-bizzy" Hobart, and Coach "shizzle" Colin taking your snatch, clean and jerk to the next level.

Next week I am traveling to Calgary for some more training/education.... in my ever pursuit to bring you the best fitness program around.. even though that I told myself I would never go back to Canada after the previous travel experience ( I do love the Canucks ).  So, with that being said I am going to need to push pack the Team Paleo Challenge another week.  This will give us a few more days to hash out the details, for you to find your teammate (1 person so choose wisely), and for everyone to detox from Labor Day!  I need everyone that has interest in participating to post or email me the best day to meet (week of September 13), so we can go over the details. 

The spartacus challenge will start promptly at 9 am on Saturday!  Make sure you are at CFM by 8:30 to warm up.  The events will be released before the start time and then the arena will explode with pure animalistic athletic ability displayed by all!!!!

The Yale men's and women's Rugby Team is looking to step up their play this year and CFM is helping them.  Every Tuesday and Thursday they are getting ready for their season with Coach Jay at the field house.

Do not neglect you calves dudes and dudettes (spelling?)

Quote of the day

"Gratitude is absolutely the way to bring more into life."  Marci Schimoff

Sam (on the left) is in his second month outside of on ramp and is coming along great.  Ed is just out of the on ramp program and did a great job getting comfortable with a heavy front squat

no kittens are being killed here!!  Billie has her elbows up high and is maintaining good form...

This Saturday is going to be AWESOME!!  There will only be a 7 am class, and there will be NO 8 am or 10:30 am class.  The Spartacus challenge will start at 9 am, and I HIGHLY recommend that every athlete get to the gym at 8:30-8:45 because the workout/workouts will be revealed at 9 am!  Each person will need to be warmed up and ready to go, and yes the workouts will be scalable so everyone to participate.  Start channeling your inner gladiator and pull out your best costume (PG Only) and get ready to throw down inside the CFM arena ... (my bet is that Goody has the best outfit).   The trophies for fittest male and female gladiator will be given out at 10 am..... can you hear the roar of the crowd....

There are only 2 spots left for Saturday's Olympic Lifting Workshop!  Come hang out with 3 of the coolest guys you will ever meet.... or maybe two of the coolest guys (James and Colin) and one really tall guy and learn all about the oly lifts.  The workshop is scheduled for 90 minutes, however we are going to hang out for a bit after and allow people to get more practice in.  You will get plenty of practice "under" the bar and you will be going over the snatch, clean, and jerk.  If you want to get into this ONCE IN A LIFETIME OPPORTUNITY email amanda at info@crossfitmilford.com.

The next paleo challenge is starting up and I am planning on having the nutritional seminar that will explain all the rules on Monday morning at 7:30 or 10 am.  My travel scheudule for the next few weekends is crazy, so time is limited.  I need to find out if this works for people who want to do the Paleo challenge, or would it be better to have the meeting at night as Monday is Labor Day and the New Haven Road Race?  Please respond to comments and let me know what you think...

Abbi is keeping on eye on her daddy.... how was my form coach?

The CFMAET at the Spartan race (Kelly, Coach Kristen, Bob, and Jeff)

Bob gets caught enjoying the "scenery" that MA had to offer at the Spartan race

Quote of the day

"Character is, for the most part, simple habit become fixed."  C.H. Parkhurst

Vertical torso, bar is high on his shoulders and his elbows stay "up."  He also is fully on his heels which you can't see...

Hits the "bottom" position and is maintaining proper body positioning as he starts to explode up

Gets full extension and gets his head back and out of the way so the bar travels in one straight/vertical path

James violently pulls himself under the bar and catches it with his arms locked out and the bar over his head, 305 pounds/ body weight of 180...

There is an awesome web site out there that everyone should have book marked (beside crossfitmilford.com), and this site is http://mobilitywod.blogspot.com/.  We have always put a huge emphasis on mobility work pre WOD, however this site gives it a whole new twist... I am sure you all have noticed a difference this past week!  We all have deficiencies that need to be addressed to help prevent injury, and this web site will help you keep your body strong and active.  Coach Coin and I will be putting together packets for people depending on what category they fall in.  This will all be determined by the assesments that we are going to start doing with the classes (on ramp and regular).  Our goal is to have the best gym around, however we all need to focus on the "unsexy."  The unsexy is the mobility and recovery, and the less we focus on this the closer we all will get to the "suck" line (injury).  So, we are going to fight that suck line and be pure ninja's for the rest of our LIVES!!  These packets will be finished up within the next few weeks... be a ninja.

This Monday, September 6th is going to be the next nutritional workshop that will segway into the paleo challenge which will start September 7th.  The time of the meeting will be in the morning, we are just figuring out if this will take place pre or post 9 am Labor Day W.O.D. 

Quote of the day

"Fate rarely calls upon us at a moment of our choosing." -Optimus Prime

If you didn't see it the other day... check out the CFM commercial....

The new water cooler in the kitchen is loaded with coconut water, Fiji water, and resource water.  Albie (the young strapping boy who works the front desk Monday through Thursday) will be running the cooler during the week, and the coaches will be in charge Friday, Saturday, and Sunday.

Coach Colin's On Ramp class just graduated and are joining the CFM Family.  Congratulations guys on a great job the past 4 weeks.  We are all super excited to have you join the CFM community.

Getting "filthy" with their pimp juice.... huh??!!

We are one week away from the Spartacus Challenge!  Remember that the workout/s will start at 9 am sharp!  Their will be an explanation as to what the workouts are that day, and yes they are scalable.  Make sure you get your battle gear ready, and yes you can wear a costume if you choose.... lets just keep it PG!

There are only 5 spots left for the Olympic lifting workshop next Saturday, so don't hesitate and contact us if you want to sign up.

The next On Ramp class will get underway this Wednesday, September 1 at 6:30 pm.  We look forward to helping each person reach their goals and beyond!

Quote of the day

"Just Show Up"  Lee Lipsitz

September is a busy month at CFM!  On September 7th we are going to start up our team paleo challenge.  The format will be similar to the last team challenge we had.  With the first team paleo challenge many members lost a lot of weight and improved on the athleteic performances.  We will set up all the necessary peices for all participants to be successful.  This challenge does take a commitment to succeed and to be part of the team.  I will disclose when the meeting will be for the challenge next week...

Second is the Spartacus Challenge next Saturday at 9 am.  The workout or workouts will be revealed that day and we will test you to see who is the fittest Gladiator in the gym.  The day's events will be scalable so each member at CFM will be able to participate.  BOOT UP AND SUIT UP KID!!!!! 

Third are the workshops.  Their are only a few spots left for the Olympic Lifting Workshop next weekend!  Make sure you email or register ASAP because we will close this off shortly.  The goal is to get a lot of attention on these lifts for all participants.  The gymnastic semianr is going to be AWESOME!!  We are bringing in Coach Colin's brother who was an All American at Syacuse University.  Shane later went on to start up his own company and has done work for the NBA Championship , NCAA Championships, MTV Music Awards, P. Diddy afterparty's, and is currently a stunt man.  Shane just missed the US Olympic Gymnastic Team, so he is an amzing gymnast and an awesome coach!  You DO NOT want to miss this opportunity, which will take place September 18th.  Coach Kristen is holding her swim clinic September 11th and their are only 2 spots left.

Fourth is the kids class that will start back up September 8th. 

Fifth is the Fight Gone Bad 5 challenge September 25th.  We have our link on the right side of the web page.  Make sure you register and donate as an individual or donate on the CrossFit Milford Team page and support this awesome cause.

The "Rut" is something this is not easy to get out of.  How do you usually get yourself out of "ruts," or better yet, what happens that pulls you into the "rut."  Usually this occurs when you take some time off from the gym (which may be good at times) and can never really muster up the drive to come back.  Then, slowly you start to fall deeper into the cave of self doubt and you worry about what others might think, or that you have forgotten the movements, or even that you may not fit in.   Let me tell you right now to get out of that "rut."  As you already know, this is not your typical gym.  You have the full support of all the coaches and all the members.  Nobody worries about what you look like, or what your time is.  The only thing that matters in here is that you show up and give it your best effort for that day, and that is all that people care about.  So, if this is you and you are trying to muster up the courage to get back in, then make that first step and stand up.  You will see that you are making it worse than it really is, and you will always fit in at CFM... no matter what!  See you soon...

Our boys from Bridgeport SWAT at the recent SWAT challenge in Hartford, from left .. Al, Jimmy, Coach Dennis, Paul

Quote of the day

"Most successful men have not achieved their distinction by having some new talent or opportunity presented to them. They have developed the opportunity that was at hand."
-- Bruce Barton

Marilynn

Julian

On Ramp Program
There are only a few spots left for the next CrossFit MIlford On Ramp Program.  This session starts September 1, and will run every Monday, Wednesday, and Friday from 6:30 pm to 7:30 pm.  There is no better way to prepare yourself for the classes at CFM then the on ramp program.  Contact us at info@crossfitmilford.com or by phone, 203-283-7751 to get started today.

Saturday at 10:30 am is our free intro/beginner class for all those who are thinking about becoming part of the family at CFM.  If you plan on attending make sure you email or call us first.

Coach Kristen of the Anaerobic Endurance Team is holding a swim clinic on September 11, and there are only 2 spots left.  Make sure you register on line if you are interested.

Quote of the day

"Nearly all men can stand adversity, but if you want to test a man's character, give him power."  Abraham Lincoln

Chris "Sven the Situation" Mags.....

Robin and Maria have been busting their humps lately and they were able to get off the bands in yesterday's WOD.  Nice work ladies!

Mark it off on your calenders folks.  Next Saturday is the CFM Spartacus Challenge at 9 am.  There will be no 8 am class that day as we will be preparing for the workout/s??  We are still looking for a few volunteers to help out with the set up.  The workout is open to ALL CFM athletes, and hopefully everyone will come out.  There will be scaling allowed so everyone can have fun.  However, you must performed the workout as it is written in order to win the title and trophy as HMF Gladiator at CFM.

After the challenge we will be having our Olympic Lifting workshop.  James Hobart and Coach Colin will be assisting me and you all will get plenty of time with some weight.  We are going to keep the registration low to allow for a lot of coaching, however you MUST register before hand in order to attend.

If you are going to the Spartan Race this weekend in MA make sure you post to comments, or let me know.  There is a big crowd going and we are all going to meet up before hand.

Our next kids session will start up September 8th!!!  Get your children registered and ready to have some serious fun with Coach Amanda and Coach Gina.  Email us at info@crossfitmilford.com for more details.

It is looking like our next Team Paleo Challenge will start up September 7th.  I will be posting more details, but plan on that day and start preparing if you are going to participate.

Quote of the day

"Doubt can only be removed by action."  Johann Wolfgang von Goethe

Christian Flores

Repping out the toes to bar

ya you are....

Jocelyn and Patricia

Elise, Coach Amanda, and Augustina

Next Saturday, 9.4.10 is the Spartacus Challenge at CFM.  There will be two trophies given out that day, one for the top male and the other for the top female gladiator.  The number of workouts that will be performed is a mystery as is the type of workout.  It all will be revealed the day of the competition, however there WILL be scaling available so all athletes can participate.  You must perform the workout/s as RX to win the trophy.  We are looking for volunteers to help with the competition so please let us know if you can assist. 

Following the Spartacus Challenge will be the first Olympic Lifting workshop.  This will be instructed by Coach Jay and James Hobart.  The workshop will start around 10:30 and you all will get plenty of "time under the bar."  Remember you must register before the event.

The seperation of passion and life, is it that simple?  First off, what the hell do I mean with this statement?  I am referring to your passions and how they can affect everyone and everything around you.  I have learned this the hard way, and I can see how it can take an affect with a few people.  When I was growing up playing basketball, which is all that I did, I completely allowed my drive and love for basketball to affect the rest of my life.  If I played well then life was good, however if I had a bad day then so to did everyone else around me.  It got even worse when I wouldn't want to talk to anybody or enjoy life, it was almost like a pitty party.  At the time that felt like that was how it was suppose to be with sports, and now I see how foolish that was.  Having a passion towards something is amazing, to care so deeply, to have this drive to be great, that is when work gets done.  However, life still goes on around you, and those who care about you will love you no matter what, especaially if you have an off day.  But what happens when you take this to other aspects of your life... I will tell you right now.. you will miss out.  There is one thing about this world, time does not wait for anybody, and you can never make up for it when it is lost.  So, what do you do when you have an off day, things aren't going well, you might be a little banged up.... leave it at the gym.  You must realize that you did the best you could that day and you just didn't have anything else in you.... oh well.  Do not let this take a toll on others around you and your other responsibilities.  Having that passion and drive is what I am all about, and I too have to work at not letting off days affect my mood, but I can tell you this, when I win that battle I feel so much better.  Have the passion, have the desire to be great, give it your all, never look back, and most importantly if you have an off day then leave it where it may be and make the rest of your day great.

Quote of the day

"Winners practice till they get it right, Champions practice until they no longer get it wrong."  unknown (as told to me by Nate)