Tuesday, January 26, 2010
Today’s WOD is dedicated to Miguel Flores (aka. McFlurry), a former athlete and coach at CrossFit San Diego. He was involved in a fatal car accident in December 2008 at the age of 22.
I (Coach Brian) did not know Miguel like all the other CrossFitters in San Diego, but I did have a chance to meet and talk to him about six months before the accident. It was my first time stepping foot into a CrossFit (San Diego) facility. We all remember how intimidated we were walking into a CrossFit gym for the first time. Miguel was one of the first athletes of CrossFit San Diego that I met as he quickly introduced himself and instilled a very welcome feeling in me that I will always remember.
“Miguel not only was an amazing athlete, but a solid man, with a heart of gold. His passion in life was CrossFit. He was so happy when he attained his level I Cert, and was diligently working toward his Level II. He always wanted to own his own CrossFit Gym and work in the CrossFit community because it made him very happy to help others. He prided himself on his accomplishments, but more so what he could give back to others. I never met a more bubbly, adorable, loving guy, who always welcomed you with a hug and huge smile no matter how his day was going. Miguel was not the average athlete. He was a stellar performer who pushed himself far past the limits of most.
Life is fragile and precious, and it can be gone in a split second. Honor those who love you in this life and do good to others, for you never know who you will permanently touch in this world. Miguel permanently made an imprint on my life as he did with so many others. Miguel was an organ donor, and all I can say is that who ever it is that receives Miguel’s Heart, is receiving solid Gold.
God bless you Miggie. Rest in peace. I will finish with your favorite quote little brother:
A mans heart plans his way, but the Lord directs his steps. Proverbs 16:9″
–quoted by Rachel Medina of CrossFit South San Clemente, formerly of CrossFit San Diego
This is a MUST SEE VIDEO of CrossFit San Diego doing this WOD as a memorial for Miguel. We will have representation from CrossFit San Diego the next couple days, so let’s show our respect and go ALL OUT during this WOD.
“McFlurry”
Run 400m
21 cleans (185lb/135lb)
21 pullups
Run 400m
15 dumbell thrusters (50lb/35lb)
15 pullups
Run 400m
9 cleans (185lb/135lb)
9 pullups
Run 400m
Scale weight as needed. Post time to comments.
Here is a video of Miguel doing Fran in 1:57
http://www.youtube.com/watch?v=1JIB0OgAkSo
CrossFit Integrity, Charleston, SC
Just to clarify, the Clean is from the ground and can be a Power Clean, Squat Clean, or a Split Clean… whatever it takes to get it from the ground-to-shoulders (racked position).
ALSO, THE SWEATSHIRTS ARE IN SO IF YOU ORDERED ONE MAKE SURE YOU COME BY TO PICK IT UP!!!!
CrossFit Integrity, Charleston, SC
B –
Tara will pick ours up when she gets back on Monday. Thanks brother! See ya soon at the GG.
65# for cleans, 20# dumbells for thrusters & blue bands for pullups
18:37
I love when I get a 1-on-1 session with Coach Alana!
Do I get bonus points for having to dodge moving trucks & crowds of guys on my runs?
good luck everyone! Boom!
17:26 at Base Gym running between rooms. Wish I could go to the garage Games with you guys!
CrossFit Integrity, Charleston, SC
21:01 135/35
20:00
75# cleans
bb pullups
15# dumbbells thruster
18:05 95/35 & ring rows instead of pull ups
“You never know how far reaching something you may think, say, or do, will effect the lives of millions tomorrow.” BJ Palmer
I am certain the hole Miguel has left in many people’s hearts is being filled with the memories, love, and kindness that he gave so effortlessly to others.
You see, he touched us all today.
CrossFit Integrity Charleston, SC
30:41Rx. Ouch.
19:21 83/25 gb pullups
21:28 75lb cleans, 20lb dumbells, and blue band pullups.
21:15
53# Cleans
20# Dumbell Thrusters
Crossfit Integrity, Charleston, SC
Time: Irrelevant
Rx until the last 9 Cleans, had to drop to 135.
I feel like Brett Favre. Fail.
17.59
Rx
RIP for eternity, McFlurry, as Rx’ed.
Great work by everyone today on a FUN WOD!!!
15:49 Rx
CrossFit Integrity, Charleston, SC
23:02 as Rx
CrossFit Integrity, Charleston, SC
Split Squats
3 – 3 – 3 – 3 – 3
135-155-175-205-225
“McFlurry”
14:08 RX
Tough WOD. Felt good working out for a good cause!
95 lb cleans. 25 lb thrusters ring rows for pullups
19:07
75 lb cleans, 25 lb thrusters. That was an awesome workout even though it took me a few minutes to see straight afterward!!
sorry…17:26
20:58 rx
18:35 Rx
Plus 100 KBS 53# & 100 WB 20#
22:30
85 lb. cleans
25 lb. thrusters
BB
23:40 145/40
22:23 at 155 cleans/40 db thrusters
I hate not Rx’ing. It was an honor to do this WOD with all of the athletes today.
CrossFit Integrity, Charleston SC
24:27 95/25 GB. Thanks for the push Evaline! I probably would have just laid down in the parking lot instead of finishing that last 400m!
18:30ish I think
95lb clean/25lb db thrusters
I probably could have went up a few lbs on cleans.