A+ R A-

W.O.D.

Skill:

Ring Muscle-Ups

WOD:

Main Site WOD from 9.24.14

-3 Rounds for Time-

400 Meter Run

21 Sumo Deadlift High Pulls (75#)

12 Burpees, Jumping Over the Barbell

 

5 Mistakes To Avoid When Cooking Meat On The Stovetop

50 Incredible Pictures That Might Teach You Something

Creating Sustainable Agriculture Without Government Subsidies

 

Ted Hoyt Memorial Details

Saturday, October 4 at 1:00pm

First United Methodist Church Mission Valley

2111 Camino Del Rio S, San Diego, CA 92108

*Please drop off any cards for the Hoyt Family in the box in the front office*

Open Gym

9am-12pm

Ted Hoyt Memorial Details

Saturday, October 4 at 1:00pm

First United Methodist Church Mission Valley

2111 Camino Del Rio S, San Diego, CA 92108

*Please drop off any cards for the Hoyt Family in the box in the front office*

Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online!

Partner WOD:

In teams of three:

1500 Meter Row

(one partner holds onto the pull-up bar, one rests)

40 Box Jumps (24”/20”)

(one partner holds plank, one rests)

50 Push-Ups

(one partner holds front rack, one rests)

60 Power Cleans (135#/95#)

(one partner does flutter kicks, one rests)

70 Wall Ball Shots (20#/14#)

(one partner does burpees, one rests)

80 KB Goblet Lunges (70#/53#)

(one partner holds a handstand, one rests)

-For Time-


Ted Hoyt Memorial Details

Saturday, October 4 at 1:00pm

First United Methodist Church Mission Valley

2111 Camino Del Rio S, San Diego, CA 92108

*Please drop off any cards for the Hoyt Family in the box in the front office*


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!

SWOD: Hang Power Snatch 5/5/3/3/3

WOD:

150 Double Unders (sub = 300 singles)

30 Overhead Squats (135#/95#)

400m Run

-For Time-

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!

Ted Hoyt Memorial Details

Saturday, October 4 at 1:00pm

First United Methodist Church Mission Valley

2111 Camino Del Rio S, San Diego, CA 92108

 

WOD:

5 Bar Muscle-Ups

10 Pistols

Sled Drag (90#)

200m Row

-AMRAP in 10 Minutes-

Rest 2 Minutes

10 Weighted Push-Ups (45#/25#)

20 Double Unders

10 Toes-to-Bar

-AMRAP in 10 Minutes-

Dim lights Embed Embed this video on your site

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!

SWOD: Hang Power Cleans 5/5/3/3/3

WOD:

9 Pull-Ups

3 Push-Press (205#/105#)

9 KB Swings (70#/53#)

3 Burpees

-AMRAP 9 Minutes-

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!

Thank you to everyone who came out to show their love and support for Ted and Julie.  Julie even came out to WOD with us at the Noon class…she said that Ted would have wanted it that way, and we were so happy that she could join us.  Please stay tuned in the coming weeks for more information about a memorial service for Ted.  In the meantime, any cards or letters can be placed in the box in the main entryway of the gym.  Thank you, CFMGers, for showing us what a true community looks like.

SWOD:

25 minutes to build up to a 1RM Front Squat

WOD:

100m Sprints

-5 sets, score is slowest sprint-

Athletes, this is a good day to bring a stopwatch!

 

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Best To Not Sweat The Small Stuff, Because It Could Kill You

Stretching Doesn't Work (The Way You Think It Does)

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!


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.

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