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!
OPEN GYM FROM 10 am to 1 PM
Come Work your weakness
One From the Vault! The wall was not even torn down yet.
Skill: Spend 10 minutes practicing handstand holds or handstand walks.
SWOD: Split Stance Press and Squat 4/4/4/4/4
A1) Dumbbell Push Press 12/12/12/12
A2) Weighted Pulls-Ups 6/6/6/6
Did you know that CrossFit Mission Gorge offers a grass-fed beef CSA (monthly) and organic vegetable/fruit CSA (bi-weekly) delivered right to the gym? We are...
Skill: 10 minutes of double under or triple under work.
20 Sit-Ups with KB (53#/35#)
20 Push-Ups with Plate on Back (45# Plate / 25# Plate)
20 Goblet Squats (53#/35#)
20 Static Lunges with Plate Overhead (45# Plate / 25# Plate)
-4 Rounds for Time-
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Grain Free Chicken...
Skill: Squat therapy against the wall 10/10/10/10/10
Move slow for squat therapy and hold the bottom position for a few seconds. Keep in mind your form and positioning.
WOD: 2011 CrossFit Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165#/110#)
I Only Got 306...
CrossFit Open Workout 14.2
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats (95#/65#)
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
NotesEach 3-minute section begins from the standing position...
Skill: 10 minutes of handstand practice: attempt a max hold from a supported or freestanding position. Work on handstand walks for distance, if you are proficient at handstands.
Buy In: 4 Legless Rope Climbs
8 Overhead Squats (95#/65#)
8 Power Snatches (95#/65#)
Fear Is In The Mind: 7...
There will be NO YOGA tonight at 8pm, due to a scheduling conflict! Angelica apologizes for the short notice, and will see you in class next Wednesday, March 12th at 8pm!
OTMEM for 10 Minutes
5 Deadlift (315#/225#)
10 Box Jumps (24"/20")
-Rest 2 Minutes-
OTMEM for 10 Minutes
10 Toes to Bar
Skill: 12 minutes of Squat Therapy
1 Minute Pull-Ups
1 Minute Max GHD Sit Ups
1 Minute Burpees
1 Minute Air Squats
1 Minute Max Inverted Burpees
1 Minute KB Swings (70#/53#)
-2 Rounds for Total Reps-
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Spice Rubbed Chicken
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Skill: Spend 10 minutes working on double unders.
If you can complete double unders, do the following:
1 Minute of Max Double Unders
30 Seconds of Rest
-4 Rounds for Reps-
Power cleans 5/5/4/4/4
Pause front squats 6/6/6/6
Double Unders: Success In 5 Easy Steps
Chicken Salad With Almond Dressing
Happy Birthday, Coach James!!!
Open WOD 14.1
Complete as many rounds and reps as possible in 10 Minutes of:
30 Double Unders
15 Power Snatches
Please Note: We will be holding our regularly scheduled classes today (8am, 9am, 10am Beginners, and Noon). 14.1 will be the Workout of the Day, whether you plan on participating...
MWOD: 10 Minutes of Mobility; Hips & Shoulders
SWOD: Romanian Deadlift 10/10/10/8/8
A1) Ring Rows 12/12/12/12/12
A2) Bar Dips 12/12/12/12/12
A3) Floor Wipers 10/10/10/10/10
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"The McHugh Complex"
4 Front Squats
(2 Minute Rest Between Rounds)
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40 Unbroken Double Unders
10 Thrusters (135#/95#)
20 Box Jumps (24"/20")
10 KB Swings (70#/53#)
-5 Rounds for Time-
(25 Minute Cap)
WE ARE ONE WEEK AWAY FROM THE FIRST OPEN WORKOUT! Sign…