CrossFit RedZone

ReDefining Fitness

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Shout Outs!

Hey guys,

We just thought we would take the time to shout out in support of one of our own! Gen Echavarria is running the Cape Cod Ragnar this weekend in honor of those who lost their lives in Sandy Hook. We are sending lots of love and appreciation her way along with countless others who are running for a special cause today. Way to go Gen!!

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Updates!

Hey guys, we have a few things to update you on:

- On Saturday we will only be hosting the 9am class with Coach Meg. Kris is auditioning for the National Fitness Pro League in Boston and Gina/Kurt will be competing at a competition so be sure to wish them all luck!

- The Tuesday/Thursday 2:30 class is back! With the gym being big and awesome we can accommodate both the high school teams as well as regular classes so don't be a stranger.

- On May 17th CrossFit Milford is hosting a benefit WOD in honor of 16 year old Jonathan Law Highschool student Maren Sanchez who was stabbed by a fellow student for turning down his prom invitation. We are looking to get a group together to go down and show our support, so if you are interested please speak up!!

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Attachment

It is easy to hold onto the things that make us feel good. That awesome back squat PR, finally getting double unders, pull up's without a band.. all of these things are amazing accomplishments that give us this high we never want to shake

But there are also those moments of attachment we don't enjoy. Missing that sub ten goal, not being able to move up in our kettle bell weight, practicing non-stop but still not getting that handstand pushup.. 

We all attach to emotions, whether they are positive or negative we attach and latch on for dear life.. but why? To really embrace all that life has to offer we have to be open to the beginning and end of each moment, appreciating it for what it was and letting go. A beautiful quote comes to mind every time I begin holding on to a feeling 

"Like breath when it is held too long, the things that nourish us can become toxic. "

So what are you holding onto every time you walk in though these doors? Whatever it is just appreciate it.. inhale, exhale and move forward.

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Weekend Happenings

Congrats to Kurt, Kris, Eamonn, Gina, Rob, and KC for competing this weekend in New Hampshire! They all did great and really put our name out there so great job guys! It is business as usual this week so all classes are on! 

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The CrossFit Secret.

Have you ever sat there drenched after a WOD and thought to yourself "if I was only better at (insert shortcoming here) I would be the best CrossFitter in the game" We have all thought it, but maybe we have been going about this whole perfection thing all wrong.

Have you ever looked at the top games athletes scores? They aren't "the best" at anything.. in fact they lead by being in the middle of the pack. SO what is it that brings them above the rest? Consistency. 

Consistency is what keeps them with the best overall score. Regularly practicing all of the skill-set required (yes.. even the ones you think you suck at), coming in regularly, eating well, sleeping well.. this is all what makes an athlete great.

Coming in once a month will not help you be your best self. Eating a salad for lunch and an entire large pizza by yourself for dinner does not a healthy diet make. Catching up on sleep during the week to fix your 48 hour party weekend doesn't help you during a WOD.. Give it 100% you will see results.. give it any less and less is what you'll get.

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So much room for activities!

We hope you are enjoying our new home! Its crazy to think that a month ago we were still cramped in our tiny place and now we have all this room to breathe. As it gets better with each passing day we want to (again.. and again.. and again) thank you guys for being so patient, kind and excited about the new space as we are. It means the world. Just wait until its finished, you'll be amazed.. or as Jen D. explained it to me yesterday "I walked in and said 'wow! I can't believe I get to work out here!"

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We are getting close!

GET EXCITED! Our big reveal of the big space will be here sooner than you think! By tomorrow night we will have everything set up to do the next open's WOD in our brand new big gym space! We want to thank you guys again for all of your kind words, well wishes, and patience. None of this would be possible without you guys, we are so lucky to have such an amazing community and we want you to know it doesn't go unnoticed. YOU GUYS ARE THE BEST!

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Surviving the Opens

We all feel the pressure of the opens. Whether you are signed up or not it is the same feeling you get right before every WOD

The jitters. The weak stomach. The anticipation.  The stress of 3, 2, 1..GO.

It is the need to move but the fear of failing, we all feel it, we all know and understand it. The difference between those who do and those who don't are those who react.

Remember: Its just another workout, in your gym, with your family cheering you on. Nothing more.

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Reminders

Hey guys,

Just a few reminders about our new space:

- Please remember to park in the lot across from us, the spaces in front are not for us!

- We will be getting internet soon, so no more terrible music (sorry I only listen to Katy Perry/Depressing Hipster music guys..)

- Our big space is coming along really well! We will reveal it as soon as its done :) WE ARE SO EXCITED!!

Thanks for being so accommodating and amazing while we go through this transition period of creating the best fitness environment for you guys to PR all day!! You guys are the best!! 

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New Location: Regular Hours

We are OPEN at our new location, 3 Simm Lane, Entrance A, for regular hours tomorrow! Please park in the lot across from the building.

Thanks so much to everyone who came out to help us out this weekend, we really appreciate all of your hard work!

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WE ARE MOVING!!

We will be moving to our NEW LOCATION This Weekend!!

We are looking for amazing helpers for the weekend starting at 9am Saturday and Sunday. Our new address is: 3 SIMM LANE, a half mile down the road on route 25.

Please let us know if you can help!!

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Unwritten Rules Revisited

This was posted by Box Life Magazine, a great article called "The Unwritten Rules of CrossFit." Ironically this was also my topic for the blog tonight. If after reading this you don't relate to any one rule, read again.. because chances are they all apply to you in one way or another. We all gain to grow and learn from these..

1. Be honest. No rep your no reps. Though the score’s on the board, you’re really only competing against yourself.

2. Give your best every day, and know that your best will change from day to day.

3. Don’t be an ass.

4. Motivate your fellow athlete. Everyone needs help sometimes.

5. Be social. Introduce yourself to the newbie. Make a new friend.

6. Check your ego at the door (and scale when necessary, the wod is usually harder than it looks).

7. Work on your weaknesses; skills need your undivided attention.

8. Be patient with your progress, some things take time.

9. Have fun!

10. Put your equipment away (where you found it). No, the 25lb kettlebell doesn’t go with the 75lb kettlebells.

11. Eat right, whatever that means to you. Spend the money and the time getting it right.

12. Don’t avoid WODs because you don’t like them. Most of the time, that’s exactly what you need.

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Baseline

Here's a little secret guys: The opens aren't easy.

Now I know what you're thinking "Why the hell did she tell me I had to sign up, Greg Glassman doesn't need my $20!!"

I'm not saying you shouldn't have signed up. I'm saying that these workout's will not always be in your favor. Sometimes they will be really fucking hard.

Sometimes they will be something you can't do

You will not always PR, rainbows won't fly out of your ass so you can magically get the momentum to get a muscle up.

Do you feel me? This is the start, your baseline.. the reason you train hard All year round.

Be humbled by it. Bitch about it. Complain how unfair it is. Cry your friggen eye's out over your one rep score.

Then tomorrow get your ass back in the gym and train like its day one.

This is CROSSFIT. You aren't meant to be the best at everything, we train to be able to tackle anything that comes our way. So you couldn't get double unders? Guess what you should be coming in early to practice? Chest to bar's eluding you? Stay late and start doing 3 sets of 10 everyday. This is the time to evaluate all that you have worked hard on each year and then reevaluate what you need to do to get better. Its all about growth and development.

Be your best. Do your best. Then do it better next time.

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Reminder!

Don't forget to submit your score for 14.1 by 8pm tonight!!

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We all have our reasons, We all have our struggles

"Be kind for everyone you meet is fighting a fierce battle."

This is a quote that has been circulating in my mind recently. We all have those days:

Your day starts off great and then someone cuts you off, pushes you, treats you wrong. Everyday we seem to find someone who feels the need to be in competition with us, and our first instinct is to get angry. Who does this person think they are?! This is not a competition, I don't like them and I don't like this negative situation. 

Next time you are faced with someone like that, take the time to think about the situation for a minute; a wise woman once told me this "if they speak so negatively with regards to another person how do you think they speak to themselves?"

We project our own insecurities on those around us. So next time you see that person, give them a smile, a hug, a laugh.. because they are fighting a battle so close to home and we have no idea what it is about.

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NutriForce Sports Supplements

We started carrying NutriForce products! Here is the lowdown as to what sets them apart:

NF Sports products are developed and manufactured in our Nutri-Force Nutrition cGMP certified and FDA audited 235,000 square foot facility.

NF Sports products are free of artificial sweeteners and colorants.

The NF Sports line is made of results-oriented products based on science and designed to work with your body and not create an illusion of effect alone.

Our complete, in-house lab ensures that what is on the label is on the product, every time.

Our NF Sports facility is cGMP certified and guarantees that our products are the best in the industry.

NF Sports products are designed by scientists and expert formulators, along with the world’s leading fitness athletes, to deliver unprecedented results

cGMP certified, NSF certified, no artificial sweeteners or colors, and guaranteed.

We are carrying the following products:

NutriWhey:

Recover – Rebuild – Restore – Repair With Research Proven Whey Protein

Improved recovery from exercise†

Rapid digestion time compared to other leading sources of protein†

Promotes signaling for muscle repair†

A higher absorption rate compared to food  and other leading forms of protein powders†

High in BCAA’s (5.4g) and Glutamine (3.8)

Typical BCAA profile per 1 serving of Nutri-Whey: Leucine: 2.47g / Isoleucine: 1.52g / Valine: 1.44g

NA Natural Amino:

When Progress Is Everything, Recovery Is Everything, Each Workout Of The Day Brings Its Own Pain Train Hard Without Having To Worry About Tomorrow.

4:1:1 Ratio

Optimize muscle repair, protein synthesis and muscle growth post exercise†

Promote recovery from high intensity exercise and improve your ability to perform from one day to the next†

Promotes a reduction in muscle soreness to speed recovery from even the most grueling workouts†

NutriForce Creatine:

Naturally Occurring Amino Acid For Promoting Reduction In Muscle Fatigue†

The most research proven and supported form of creatine for improving strength by elevating creatine phosphate levels†

Reduces fatigue and promotes exercise recovery by reducing muscle glycogen depletion†

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What is holding you back?

We all have things in our lives that we hide behind, that hold us back from being who we have always thought we would be. For me its comparing myself to other people. Not in a competitive way, I compare myself to everyone I meet. "She is so friendly, I wish I was as personable as her." "He is so easy going, why can't I just go with the flow like that"

Its hard to let go of your security blanket and stop beating yourself up over things you find to be wrong. negative . bad  about yourself.

These feelings can hold you back from being the best version of yourself, and sometimes its hard to even pin point when you are sabotaging yourself..

So next time your security blanket is holding you back from the life you want to live, put it down and remember that the things you think aren't perfect in your life don't matter. They don't define you. You write your own story, so start typing.