One of our members here at CFMG is Running the Leadville Trail 100 this weekend! Yes a 100 Mile race! Jason C has been training hard for the past few months using CrossFit and CrossFit endurance programming to prepare for this race. He has recently met with Coach Dawn Fletcher for some last minute race adjustments and mental preparation. Be sure to ask him about it when you see him next! We placed a course description and link to the event below.
The 100 Mile back and out course is in the midst of the Colorado Rockies Low point 9,2000 feet, high point is Hope Pass at 12,600 feet. Majority of the race is on forest trails with some mountain roads. Click here for more information on this amazing race!
You can pick the weight you want to use for each round. You may increase or decrease the weight as you move through the rounds. We will post the heaviest weight you use for a given set. Jerking is acceptable as are squat cleans. You can even deadlift and then hang clean. The squats and push presses can be distinct or combined into thrusters, but you can not receive the clean in a squat clean and go directly into a thruster, you must stand first
Rest as much as you need between rounds. You can rest during the set too as long as you are not resting on the ground, even to re-grip.
We know there has been some concern with the large classes in the evenings, especially on Monday and Tuesday's. Please know Coach Geo and Coach Ian are planning on expanding the size of CFMG in the coming months. Please bear with us until then and keep your fingers crossed. Also, be sure to sign in on our class reservation system in order to prevent classes from becoming too full. You find directions HERE on how to use the reservations system.
A1)Back Squats 12/12/10/10/10
A2) Anchored weighted sit ups 10/10/10/10
The weighted sit-ups will be done with an Ab Mat and dumbbell. Have a partner anchor your feet to the ground while you hold the dumbell on your chest. Your goal it to sit up as far as you can.
Each set of HSPU should be done "unbroken". There will be modifications if you can't complete the handstand push-ups. We will also have modifications for the pistols if you are unable to execute the movement.
Simply chop the cabbage as fine or as thick as you'd like it. Do the same with the onions and carrots, then add them all to a bowl.
For the sauce you can add it to the same bowl with the veggies.
Refrigerate for at least 30 minutes. The time in the fridge will allow the ingredients to soften slightly and soak up each others’ flavors.
Ted Hoyt Benefit WOD, Special Post
Ted Hoyt Benefit WOD Recap
Written By: Coach Ian McHugh, Coach Geo Rockwell, and Coach Mark Lin
Photos and video by: Geoff Pascua and Roger Cerros
How/why did our community come together?
The Wednesday before the 2011 Southern California Regional Coach Ian McHugh received a text message from fellow coach, Dawn Fletcher, that CrossFit Mission Gorge athlete Ted Hoyt was in the hospital having something checked out. Apparently Ted was feeling some strange sensations on the right side of his body. Come to find out later, the doctors had found a cancerous tumor on Ted's brain.
There wasn't much info on Ted's status until the next morning when Coach Ian received a call from Ted's sister. Ted's sister said that the doctors had found a cancerous tumor on Ted's brain, and they had to go in immediately and operate. At this point Ted was out of surgery, still under the influence of anesthesia, and in true CrossFit style he was already talking about getting back into CrossFit Mission Gorge for some work on his double unders. This sort of CrossFit Spirit sparked the idea of pulling our community together in order to help the Hoyt family.
Coach Ian, Ted, and Coach Geo
How did people show their support?
Immediately CrossFit Coaches Ian McHugh, Geo Rockwell, Mark Lin, and Dawn Fletcher began trying to find ways we could support the Hoyt family. We decided that providing some home-cooked meals and general errand support would be the best way to begin moving forward.
Coach Mark Lin began rallying the CrossFit Mission Gorge community by forming a Facebook group, and creating a meal delivery/errand schedule so that the Hoyt family wasn't bombarded by everything at once.
A total of 70 plus individuals from CrossFit Mission Gorge came out in full force doing everything from dog walking and lawn mowing to even providing the Hoyt's with Paleo friendly meals. Coach Dawn Fletcher even began going with Ted to his physical therapy appointments in order to understand what exactly he needed to work on when he makes his return to CrossFit Mission Gorge.
Coach Dawn eventually told Coach Ian and Geo that Ted did not like the physical therapy environment. Apparently the hospital like setting of his physical therapy office was very non-inspiring. Ted wanted to be back in his CrossFit facility.
Coaches Ian and Geo decided that they needed to somehow raise some money so Ted could purchase some physical therapy equipment he could use at CrossFit Mission Gorge, and also raise awareness about what Ted was going through. They decided to order special Ted Hoyt T-shirts to which any and all profit would be donated to Ted, and they also planned on holding a Ted Hoyt WOD so that the CossFit Mission Gorge community could come out and show their support.
On Saturday August 6th, CrossFit Mission Gorge held a benefit WOD at Mission Bay Park in San Diego. The funny thing was that it wasn't just CrossFitters from CrossFit Mission Gorge who showed up to participate. We had representatives from three other affiliates too!
How did other affiliates get involved?
Prior to holding the WOD on August 6th Coach Ian and Coach Geo received calls from people at two other affiliates, CrossFit La Jolla and CrossFit 619. People from both of these facilities had heard about what was going on with Ted and his family. They wanted to be a part of what CrossFit Mission Gorge was doing.
Also, around the same time, former CrossFit Mission Gorge athlete Mark Lin was in the process of opening his own Affiliate, CrossFit 858. It goes without saying that he wanted his new community to be a part of this event, especially because of how involved he was already in organizing everyone to help Ted.
Here's the best part of this story. The majority of these athletes from these local affiliates didn't even know Ted! All they really knew was that a fellow CrossFitter had fallen ill and needed some help. These athletes from the other affiliates showed up without question, donated some money, and participated in the Ted Hoyt WOD.
CrossFitters from all over San Diego came out to support Ted
The Ted Hoyt Benefit WOD
It was a perfect day in San Diego, the sun was out and the air was cool, we set up by the bay in a nice park with a small pop tent. Sure enough people started to pour in showing their overwhelming support for Ted. We told everyone to wear green because it was Ted’s favorite color and it symbolizes growth, renewal, and health.
Ted came in good spirits with a smile and excitement in his voice. He was greeted with handshakes, hugs and love. There were people that have grown up with Ted to people that have just heard his story. It did not matter how you knew him, everyone united that day to give his or her strength and support to an amazing individual.
We kicked it off with brief introduction and surprised Ted with tickets to a baseball game and concert tickets to his favorite band, The Foo Fighters. The concert tickets were symbolic, giving Ted a specific date/goal to look forward to. He was excited and speechless, his words that all of us coaches have heard him say before is “CrossFit has given me way more then I ever expected.” CrossFit is not just a sport or a way of fitness it has helped people come together to build these relationships that will help Ted through his journey.
The Partner WOD kicked off soon after and the energy was high! Ted participated with the group to show his appreciation and strength in true CrossFit fashion. Everyone got in a great workout, but it was about much more than that. We finished up with a group picture and some quality time with Ted. His spirits were high and he could not stop thanking everyone that showed him so much support!
As CrossFitters, the events that have unfolded leading up to this point exemplify what makes us unique. We are all truly a different breed, and we’re proud to be so.
The traits we develop as CrossFitters are amplified even more in our everyday lives, especially when it’s “crunch time”
Just like when things get tough during a wod, when you are physically and mentally drained, Ted Hoyt is pushing through this ordeal. Every day for Ted is another round of an AMRAP. Every step he takes towards recovery is another rep towards finishing a WOD.
Just like when one competitor cheers on another competitor at the CrossFit Games, and just like how perfect strangers do the same at your local box, we CrossFitters from San Diego affiliates will cheer on and support Ted.
So as individuals, as a box, and as a community, we will TOGETHER strive for a new PR and help Ted overcome so he can proudly yell, “TIME!!”
Ted knocking out some burpees. A true inspiration!
Please join us TONIGHT at 8pm for Yoga at CFMG. It's FREE for all members!
(Class regularly occurs on Wednesdays at 8pm, but we will be holding it tonight due to the Christmas Holiday)
Bring a mat!
Front Squat: Build up to a 5RM
Back Squat: 5/5/5/5 (3 second pause at...
9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck
(All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!)
Teams of 4 Buy in:
90 Wall Balls (20#/14#)
90 Chest to Bar Pull Ups
Then, immediately into:
(2 team members complete "Couplet #1" while...
A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets
A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets
KB Swings (70#/53#)
KB Goblet Squats (70#/53#)
*2 Rope Climbs Between Each Set*
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Back Squat: 2 reps x 8 sets
(Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.)
Front Squat: 2/2/2/2
(Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.)
10 Barbell Front Rack...
Bi-Lateral DB Rows: 12/12/10/10
Max Reps in 4 Minutes:
Turkish Get-Up (Alternating Sides) (53#/35#)
-2 Minutes of Rest -
Max Reps in 4 Minutes:
8-Count Body Builder
-2 Minutes of Rest -
Max Reps in 4 Minutes:
4 Push Press (135#/95# )
4 Muscle-Ups (Sub=8 Pull-ups)
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Back Squat: Work up to a 2RM
(If you feel like you can achieve a new 1RM, do it. Stop if you fail.)
Front Squat: 2/2/2/2 (HEAVY!)
3 Rounds for Time:
15 Thrusters (95#/65#)
12 Toes to Bar
10 Box Jumps (30"/24")
(15 Minute Time Cap)
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WOD: In teams of 2
20 Wall Climbs
40 Calorie Row
60 Box Jumps (24")
100 Air Squats
Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working.
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Mobility: Roll Sub Scap and Pecs for 4:00
A1) Hip Opener Stretch 2:00 x 2
A2) Couch Stretch 1:00/side x 2
20 Minute EMOM
Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight)
Odd: 8 Toes to Bar, 4 Jumping Lunges
Score = Total Successful Rounds
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SWOD: Back squat 3 reps x 8 sets
(Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.)
Front squat 3/3/3/3
(These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...
SWOD: Build up to a 3RM Back Squat (Stop if you fail)
On Ramp: 8/8/8/8
Front squat 3/3/3/3 (Heavy)
On Ramp: 5/5/5/5
Power Cleans (135#/95#)
Double Unders (Sub = Double the Reps)
Skill: Muscle Up Progressions (Bar and Ring)
AMRAP in 8 minutes
1 Bar Muscle up (sub = strict pull-ups)
1 Thruster (135#)
2 Bar Muscle up
Continue adding a rep after…
A1) Triceps Extension Smash, 1 minute each arm x 2 sets
A2) Banded Elbow Extension, 1 minute each arm x 2 sets
20 Deadlifts (225#/205#)
30 Power Cleans (185#/115#)
40 Shoulder-to-Overhead (135#/95#)
Back Squat: Build up to a 5RM
Front Squat: 5/5/5/5
20 Thrusters (95#/65#)
-2 Rounds for Time-
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Push Press 6/6/6/6
Weighted Dips 10/10/8/8
8 Minute AMRAP
12 KB Swings (70#/53#)
10 Hand Release Push-Ups
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Happy December! Do you know someone…