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W.O.D.

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored to walk with him on his journey since his brain tumor was discovered, through remission, and back again.  Ted is an example to all of us as a human being who was truly joyful, humble, kind, and loving; as well as a warrior who fought the odds and through hard work and determination was back to WODing as quickly as he could.  He remained positive and grateful for all of the opportunities in his life, despite a cruel curveball.  He made sure to seize every moment possible in life, both before and after his diagnosis.

Ted was one of the first CrossFit Mission Gorge members, and took one chance on us that we are forever grateful.  True to his character, he unreservedly believed in our gym so much that he paid for his membership in full at a time when we were just starting out.  Because of his contribution, we were able to make those first few months of rent, and in time flourish as a gym.  Ted was a major part of our community before his diagnosis, and we hope we did him proud in rallying together in support of him and his journey afterward.  We were proud to hold Ted up then, and we promise to continue to honor and hold his memory dear and close to our hearts, and telling his story, over and over again, because it is worth preserving.

For those of you who knew Ted, we would love for you to share a story or anecdote in class; and for those of you who did not know him, please read about him here.

 

Today, we WOD for Ted Hoyt:

10 Deadlifts (225#/155#)

12 Single Arm KB Push-Press (53#/35#)

400m Run

-5 Rounds for Time-

 

This WOD was designed in memory of Ted.  He had a background as an endurance athlete and continued to be an avid runner, even after discovering CrossFit, often running from home to CFMG to WOD.  He loved heavy deadlifts, and after his first brain surgery would often work with Dawn on his single arm strength after losing much of it.  We are doing five rounds to honor the 5 years we were fortunate enough to have Ted with us at CFMG.

Open Gym

9am-12pm

Hatch Squat Program: Week 12, Day #2

Back Squat: 60%x5, 70%x5, 75%x5, 75%x5

Front Squat: 60%x5, 70%x5, 75%x5

 

WOD:

For Time:

6-5-4-3-2-1

Push Jerk (185#/125#)

Front Squat (185#/125#)

*3 burpee penalty every time the bar is dropped

 

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An Orangutan Learns To Fish

Injury And Opportunity

Partner WOD:

7 Rounds for Time:

14 Handstand Push-Ups

14 Thrusters (135#)

14 Knees-to-Elbows

14 Deadlifts (245#)

14 Burpees

14 KB Swings (70#)

14 Pull-Ups

Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.

 

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Vietnamese Inspired Chicken And Cabbage Salad

12 Facts About Microwaves That Should Forever Terminate Their Use

Why We Are Unhappy And What We Can Do About It

The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!


WOD:

Buy in: 800m Run

21 Double Unders

7 Hang Power Snatches (95#/65#)

-7 Rounds for Time-

Cash Out: 800m Run


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A History Of The Primal Movement

Movement As Animation: Teaching CrossFit "By The Numbers"


The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

Mobility:

A1) Hip Capsule, external rotation, 1 min each side x 2 sets

A2) Super Front Rack Stretch, 1 min each side x 2 sets

WOD:

AMRAP in 7 minutes:

8 Front Rack Static Lunges (135#/95#)

12 Sit-Ups

16 Double Unders

Rest 2 Minutes

AMRAP in 7 minutes:

200m Run

10 KB Ground to Overhead (53#/35#)


The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

Why The US Chills Its Eggs And Most Of The World Doesn't

25 Awesome And Clever Uses For Duct Tape

America's Biggest Problem

WOD:

Hatch Squat Program: Week 12, Day #1

Back Squat: 60%x5, 70%x5, 75%x5, 75%x5

Front Squat: 65%x5, 70%x5, 75%x5

A1) Seated Box Jumps 5/5/5/5

A2) Parallette L-Sits x 4 sets


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Make Your Own Luck

 

The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up, coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.

 

WOD:

Buy In: 2k Row

9 Toes-to-Bar

6 Power Cleans (135#/95#)

3 Wall Climbs

-6 Rounds for Time-


Run A Mile Race Instead Of A Marathon

How Culture Shapes Our Senses

Muscle Up Tutorial

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