Wednesday, December 2, 2009

Workout of the Day:
Single-Leg Barbell Deadlift
8-8-8 (each leg)
and then,
“DT”
Five rounds for time of:
155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6

Miguel (center) with Invictus coaches Dani, Tabitha, Michele and Mark, and Trish of CrossFit San Diego

In Remembrance of Family
Written by Mike Hom

We’re quickly coming up on the first anniversary of CrossFit Invictus and the past year’s events still leave me out of breath.  The sheer volume of activity and progress that has gone on since opening astounds me just thinking about it.  At the same time, we’re coming up on a very special anniversary that hits a soft spot in my heart.  December 8 will mark the first anniversary since Miguel “McFlurry” Flores died following a fatal car crash.  He was close to a lot of people here at CrossFit Invictus, CrossFit San Diego, and CrossFit 949.  He was 23 years young.

For those of you that are not familiar with Miguel, he was an outstanding athlete with some incredible performances.  He had a sub-2:00 Fran (watch it here).  I have personally watched him absolutely crush some next level work outs.  If it was not for his untimely passing, I am confident he would have at least qualified at last year’s Southern California Regional CrossFit Games Qualifiers to move on to the Games at Aromas.  He was truly a stellar athlete.  He also loved to eat McDonald’s McFlurrys which is where his nicknamed is coined from.

I know that his passing took the wind out of a lot of people’s sails but I am extremely proud of this community for pulling together and doing a memorial WOD in his honor last year that included a great fundraiser that benefits children.  In honor of Miguel, CrossFit San Diego will be hosting the second of hopefully many, many annual fundraisers dedicated to Miguel.

The fundraiser will be held this Saturday, December 5, at 9 am at CrossFit San Diego.  I highly encourage everybody to attend this fundraiser as it will be a fun day spent with old and new friends.  Like last year, many people from other CrossFit affiliates as well as friends and family of Miguel were there and are going to make an appearance this year.  If you guys were there last year, please help spread the word.

Of course, we will be doing Miguel’s WOD in his honor:

“McFlurry”

400 meter Run
21 Cleans, 185 lbs. (Miguel’s Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbell Thrusters, 50 lbs.
15 Pull Ups
400 Meter Run
9 Cleans, 185 lbs.
9 Pull Ups
400 meter run

If you plan to attend, please let us know so that we can communicate with the folks over at CrossFit San Diego and let them know how many to expect.  We hope that Invictus will be well represented in honoring Miguel this weekend.