Thursday, 09.09.10: We are back up... WOW...

Our kids class is off the chain!!!!  They had their first session yesterday, and it is not too late to sign up your child.  The class runs every Wednesday @ 4:30 pm.  Make sure you contact Coach Amanda or Coach Gina at info@crossfitmilford.com for more information. 

The site is finally back up... trust me, I am not happy with this as it has happened multiple times in the past couple of months.  Lets get back on track at CFM...

The next On Ramp class is starting up September 15, which is next Wednesday, and will run every Monday, Wednesday, and Thursday from 5:30 pm to 6:30 pm.  Make sure you contact us at info@crossfitmilford.com if you want to get started.

If you still want to get your feet wet for the first time at CFM, make sure you stop by our free intro/beginner class on Saturday at 10:30 am.  Remember, this class runs every Saturday, except if noted otherwise on the page due to a competition.

The team paleo challenge meeting will take place next Wednesday at 7:30 pm.  This will be a quick meeting where I will outline all the rules of the challenge.  The rules will be black and white, there is no grey in this challenge, so make sure you or your partner or both are there to learn the rules. 

We are looking for 20 athletes for some assessment work.  This is a first come, first serve basis, and these will be full assesments on body fat, nutritional recommendations, program design for your goals, and mobility assessment.  These will all be done with Coach Jay and is free of charge for the first 20 people.  You must register through email with a written confirmation to us at info@crossfitmilford.com.  These assessments will run for 4 weeks, and at that point you will be given the option to continue or move back into the classes.  Email us at info@crossfitmilford.com to sign up.  This will truly take each person to the next level....

Coaches Note...

How did we do with the split squats?  How many people were able to do 3/4 bodyweight in each hand for 8 reps on each leg?  Make sure we right down these numbers and track them on comments, this will allow me to see where we are as a whole, where we need to tweek, and what needs to change.  From an all around fitness perspective there are numbers that we will want to hit, and the only way I can know is if we post on the white board or to comments.  For example, is our front squat 1 rm 85% of our back squat 1RM, then deadlift 125% of the back squat 1 RM etc... these are some of the things we are going to be lookng at from an all around power and speed component with the energy pathways in the WOD's to really take our all around fitness above and beyond.  So, strap in folks and get ready for the next evolution of CFM...

With today's workout, if you cannot perform 3 strict ring dips and 3 strict pull ups then I want you to do three sets of five negetives with a five second count on the way down.  Try to get up to 1/4 bodyweight  with a controlled five second negetive for both pull ups and dips.

Tuesday, 09.07.10: G.T...

The Labor Day crew before they ripped apart "Stallone"

The teams were focues during the AMRAP's

Part of the CFM Anaerobic Team that hit up the New Haven Road Race on Monday.  Missing from the picture is Coach Kristen, Tim, Sue, Amy, and Hilary.  Two of our athletes, Dave and Bob, each got under 1:30 for the race... that is awesome!!  Great job to everyone who went out there and ran it again or for the first time.  We are all proud!!

CFNH also hit up the road race this weekend with some support.  Nice job Carla, Eric and Mike.  Leber... you are the man!!!

Quote of the Day

"The question isn't who is going to let me, the question is who is going to stop me."  Ayn Rand

Monday, 09.06.10: Happy Labor Day

Remember their is only one class today, Monday September 6th, and that is at 9 am.  Enjoy this day with some family and friends...

For everyone running in the New Haven Race on Monday we will be meeting at the church right next to the start line for the 20k around 7:45. Make sure you wear your CFM gear so that we can find you. We need to get some group pics before the race start. If you have any questions just put a post up and it will be answered.  I look forward to seeing a huge wave of CFM shirts at the starting line.  Remember to have fun, go out their and do your best, whether it is the 20K or th 5K.  Enjoy the run, and I bet that you will surprise yourself at how well you do...Post to comments your results.

Kathy, Maria, and Wendy demonstrating what team work can do on the sled drag WOD..

Harrison, Mike, and Ivan

The kids class starts up this Wednesday at 4:30 pm.  Imagine how awesome we all would be if we did this as a child.  Think about how great you feel, the relationships you have formed, and the pride you all take in yourselves.  We are starting to spread this passion to our children and it is starting at CFM.  If you have any questions about how to register email Gina or Amanda at info@crossfitmilford.com.

CrossFit Relentless will be hosting a CrossFit Kids competition on NOVEMBER 7th.  That gives us about 72 days to get our game ON.  The competition will be appropriate for all kids ages 5 years old through teenagers.  Categories will be broken down into skill levels of Pups (~5-8 year olds), Pack (~9-12 year olds), and Big Dawgs (teenagers).  However, the decision is up to the kids and their coaches on what category they would like to compete in.  WODs will be announced well in advance, so there will be no surprises!

Quote of the day

"With great power comes great responsibility."  (name the movie and the characters name...)