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3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, ankles
+
3-5 minutes of workout prep (1 round)
10 bottoms up press per arm
10 forward wall slides
ARE squats x 2
10 hard pulls on rower
Strict CTB or strict pull up x 7 reps

then

Performance:

A. Snatch; from mid thigh + below knee x 3 sets.. (catch low, catch high and ride down, or just catch in power position if you lack mobility)
B.1 BS; 5 reps @ 23×1 x 3 sets
B.2 Static chin over bar hold x 15-20 sec. x 3 sets *vertical chin over bar!
+
15 minute amrap
10 x DB hang squat clean @ 40/20#
50 double unders

Fitness:

A. Power Snatch; from mid thigh + below knee x 3 sets
B.1 BS; 5 reps @ 23×1 x 3 sets
B.2 Static chin over bar hold x max time x 3 sets *vertical chin over bar!
+
15 minute amrap
10 x goblet squats
10 x kb swings
.5 miles on AB

Warm up

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, lats, Shoulders
+
3-5 minutes of workout prep
1 round of the following:
TGU x 2/side
ARE squats
Kip swing *hollow x 10
Hollow rocks x 30 sec. x 2
bear crawls x 50m

Performance:

A.1 Power Clean + push press (1+5) x 4 sets, rest 60 seconds
A.2 CG bench press x 10 reps x 4 sets, rest 120 seconds
B. KB Swings, rest 1:30 x 4 sets
+
For total calories
“Cooking the Veggies”

1 minute max calories on rower
rest 5 minutes
1 minute max calories on AD
rest 4 minues
1 minute max calories on rower
rest 3 minutes
1 minute max calories on Ad
rest 2 minutes
1 minute max calories on rower

Fitness:

A.1 Hang Power Clean + push press (1+5) x 4 sets, rest 60 seconds
A.2 CG bench press x 10 reps x 4 sets, rest 120 seconds
B. KB Swings, rest 1:30 x 4 sets
+
For total calories
“Cooking the Veggies”

1 minute max calories on rower
rest 5 minutes
1 minute max calories on AD
rest 4 minues
1 minute max calories on rower
rest 3 minutes
1 minute max calories on Ad
rest 2 minutes
1 minute max calories on rower

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
- goblet squat w/ 3 second pause
- ring row complex
- wall angels
- double unders

FITNESS-
A. Clean from mid thigh x2 EMOM x5
B1. BB bent over row x 8 x 3
B2. Plank hold x 30-45 seconds x3
+
5 rounds
200m run
10 Front rack lunge steps
10 calories on rowe

PERFORMANCE-
A. Clean from mid thigh x 2 reps EmOM x 5
B.1 BB bent over row x 8 x 3
B.2 L-sit hold x max effort x 3.. after you drop.. reset for another 5 sec. for each set
+
5 rounds
5 muscle ups or 10 CTB pull ups or 10 pull ups
10 Front rack lunge steps @ 135/95
10 HPC @ 135/95

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
- ARE squat
- scap retraction
- bottom up press x3 per side
- GHD sit up

FITNESS-
PERFORMANCE-
A. Halting Snatch grip DL @ knee + mid thigh + pocket + Power Snatch x 3-4 sets
B.1 Good Morning x 8 x 3 sets
B.2 shoulder press @ 41×2 x 6 reps x 3 sets
+
30 sec. Amrap DL @ 225/135
rest 15 sec.
30 sec. am rap up and over box jump, 24/20”
rest 15 sec.
60 sec. amrap burpee
rest 2 minutes
x4 rounds

PERFORMANCE-
A. Halting Snatch grip DL @ knee + mid thigh Power Snatch x 3-4 sets
B.1 Good Morning x 8 x 3 sets
B.2 shoulder press @ 41×2 x 6 reps x 3 sets
+
30 sec. KB swing
rest 15 sec.
30 sec. am rap box jump w/ step down
rest 15 sec.
60 sec. amrap squat thrust
rest 2 minutes
x4 rounds

Weightlifting Seminar At Crossfit Milford!
Stay tuned for dates!

Instructor at a glance:

Mike Cerbus has competed nationally for 8 years and medalled at 3 National Championships, 4 American Open Championships, while also being selected to the United States Pan American Team in 2012. At this event, he earned points to qualify the USA Olympic Team placing 4th during the Olympic Qualification Event. His competitive accomplishments and growth as a coach have been made possible by developing under Senior International Coach Lou DeMarco and spending significant time training at the Olympic Training Center in Colorado Springs under Zygmunt Smalcerz. His best lifts include a 140kg (308lb) Snatch and a 165kg (364lb) Clean and Jerk at a bodyweight under 170lbs.

What this clinic is:

**12 athlete cap per session** Beginner/Intermediate & Intermediate/Advanced

**The cost for the seminar is 125$ for the 4 hour clinic!!! If you are a beginner/intermediate lifter then register for that session. Advanced lifters can register for the advanced seminar..

The 4-hour clinic begins with mobility, overhead positions, snatch grip, bottom positions and overhead squat work. Once completed there will be a quick break to talk and prepare for progressing through the snatch positions, bar path and correct pulling technique. This first phase should last roughly 2 hours. The final 2 hours will address the correct jerk stance and recoveries followed by clean positions, bar path and connecting the jerk.

Mike is focused on giving clients the best possible coaching experience, which is the reasoning behind the smaller clinic sizes. Drills that he uses in his training both at home and at the Olympic Training Center will be introduced to you and utilized to maximize your 1RMs and efficiency for WODs. Clients of all levels of experience will benefit from this opportunity to be coached by a professional with such a deep knowledge of the Olympic Lifts.

Mike is also a proud Pro-Athlete Advocate for Barbells for Boobs. He pledges 10% of all clinics to support this great cause!!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
- db ext rt
- scap retraction
- x band walk
- double unders

FITNESS-
A.  10 minute emOM
odd = 5 Hang Power Cleans @ 70-80% of PC max
even = DB Bench Press
B.  10 minute EmOM
odd = 5 DL @ 65% of max
even = 5 strict Shoulder press
+
For time:
Partner weighted 600 run

rest 3 minutes

1 mile TT run

PERFORMANCE-
A.  10 minute emOM
odd = 5 Hang Power Cleans @ 70-80% of PC max
even = 5-10 strict dips
B.  10 minute EmOM
odd = 5 DL @ 65% of max
even = 5 strict Shoulder press
+
For time:
Partner weighted 600 run

rest 3 minutes

1 mile TT run

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
- wall squat w pause
- scap retraction
- bottom up press x5
- double unders

FITNESS-
A.  Power Snatch; 1 rep x 4 sets – building over each set (form focus here..  If you pull is off go from the top of the knee and work on getting the bar into your hip)
*if you are really new to this movement then do a wide grip RdL to below the knee x 8 reps x 4 sets
B.  Back squat; x 5 reps x 3 sets
+
12 minute amrap
21 wall balls
15 cal on aB
9 no push up burpee box step up or jump w/ step down

PERFORMANCE-
  Snatch; 1 rep x 4 sets – building over each set (form focus here.. catch in squat , or catch high and ride down if you need to.. or just catch high if you have mobility issues.  If you pull is off go from the top of the knee and work on getting the bar into your hip)
B.  Back squat; 80% x 2 reps x 3 sets
+
3 rounds for time
21 FS, 95/65
15 pull ups
9 burpee box jumps, 24/20’

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
- wall squat w pause
- scap retraction
- bottom up press x5
- double unders

FITNESS-
A.  Halting Clean grip DL w/ 2 sec. pause @ knee and mid thigh x 2 x 3 @ tough weight
B.1  Strict DB shoulder press @ 41×2 x 6 x 3, rest 30 sec.
B.2  Weighted back ext. to parallel *hold for 2 sec. here x 8 x 3, rest 30 sec.
B.3  row or ab x 25 sec. x 3, rest 60 seconds
+
3-4 sets @ 80-90% effort
200m run
12 kb swings
10 push ups
12 sit ups
10 wall balls
rest 3 minutes bt. rounds (goal is to keep times the same each round here).. switch up the order each time with where you start

PERFORMANCE-
A.  Halting Clean grip DL w/ 2 sec. pause @ knee and mid thigh x 2 x 3 @ 80-90%
B.1  Strict DB shoulder press @ 41×2 x 6 x 3, rest 30 sec.
B.2  Weighted back ext. to parallel *hold for 2 sec. here x 8 x 3, rest 30 sec.
B.3  row or ab x 25 sec. x 3, rest 60 seconds
+
3-4 sets @ 80-90% effort
200m run
18 kb swings, 55/35#
15/12 HR push ups
12 K2E
10 wall balls, 20/14#
rest 3 minutes bt. rounds (goal is to keep times the same each round here).. switch up the order each time with where you start

image

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
- wall squat w pause
- scap retraction
- bottom up press x5
- double unders

Then

FITNESS-
A.1  Back Squat; 60% x 4 reps @ 25×1 x 3 sets
A.2  Pull up Variation x 10-12 x 3 sets
B.  8 minute EMOM
odd = 2 rope climb (laying to standing or hand over hand sled pull)
even = 5 strict K2E
+
“Guns Out”
15 minute amrap – for total reps
350m row
35 air squats
am rap push ups

PERFORMANCE-
A.1  Back Squat; 60% x 4 reps @ 25×1 x 3 sets
A.2 c2b pull ups x 10-12 UB  x 3 sets
B.  8 minute EMOM
odd = (-2) strict pull up *muscle up
even = 5 strict T2B
+
“Guns Out”
15 minute amrap – for total reps
400m run
50 air squats
am rap unbroken double unders

image

Remember that every wednesday 630pm class and saturday 9am or 10am class is friends and family time so bring someone in with you to have them try out Savin Rock!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
1 round of the following
- trap 3 raise
- pvc good morning
- plank walk out and side to side
- tempo push up

Then

FITNESS-
A.1  DL x 3 reps x 4 sets @ 31×2, rest 60 seconds
A.2  CG Bench press x 5 reps x 4 sets @ 51×1, rest 60 seconds
+
5 rounds -
1 minute amrap kb swings
1 minute amrap 50 meter shuttle sprint (25m out and back)
1 minute burpee
rest 2 minutes once you finish the 3 minutes

PERFORMANCE-
A.1  DL x 3 reps x 4 sets @ 31×2, rest 60 seconds
A.2  CG Bench press x 5 reps x 4 sets @ 51×1, rest 60 seconds
+
5 rounds -
1 minute amrap kb swings, 70/55#
1 minute amrap 50 meter shuttle sprint (25m out and back)
1 minute burpee
rest 2 minutes once you finish the 3 minutes

October Milford Mayhem

Get your team of four, two guys and two girls ready for our  epic fall throw down event (formally known as the Garage Games)! New toys, killer woods and lots of fun!! We are adding a Masters and a scaled division this year. Registration is live go to  http://octobermilfordmayhem.eventbrite.com  to register your team! . This event will be capped and we have 15 TEAMS ALREADY REGISTERED SO GET GOING!! We already have some awesome prizes from Nutriforce, Pure Pharma, Atlas Wrist Wraps, Progenex, and Afrobrutality!!

 Always a good time!

Warm up

3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
1 round of the following
- ARE squat twice through
- pvc wall angel x20
- tgu 3/side

Then

FITNESS-
A.  Front Squat; 5 reps x 4 sets, rest 60 seconds
B.  Thurster; 5.4.3.2.1 – rest 60 seconds – increase weight each set, and take the barbell off the rack each time.. focus on hip drive and movement efficiency through the reps
+
5 rounds for time:
2 wall walks
50′ kb FW
10 kb lunge steps

PERFORMANCE-
A.  Front Squat; 80-85% x 2 reps x 4 sets, rest 60 seconds
B.  Thurster; 5.4.3.2.1 – rest 60 seconds – increase weight each set, and take the barbell off the rack each time.. focus on hip drive and movement efficiency through the reps
+
5 rounds for time:
3 strict HSPU
6 weighted pull ups, 40/15#
10 Front rack lunge steps @ 135/95#