RIP, bro.

Definitely looking forward to this one...haven't worked double unders in a while. Glad to rest the elbows!

Man I've been refreshing the screen for 2 hours now waiting for the new WOD lol. Just learned how to do double unders so this should be fun.

Oh my gosh. That is terrible.

Prayers to his friends and family.

Really puts things in perspective. Things are never as bad as they seem in comparison to a tragedy like this.

RIP? What happened?

I met Miguel at my level 1 Cert in June... from our brief encounter I found that he was a great guy...I can only pray for his family.

Prayers and thoughts to Miguel's friends and family.

RIP.

Anyone know the story, or perhaps it's not a time to share. If it is, please do. What a great talent, taken very soon in life. My prayers are with the family.

Miguel, RIP Brother.

You were inspirational to everyone around you and one stud of an athlete.

Keep that great smile when your looking down on the rest of us.

Oh man, what a sad post. I thought the RIP was for his past Fran PR. Rest is peace man. Prayers for the friends and family.

Hey everyone.

I am very sorry to hear about the loss of Miguel. I first heard of him via Logs It All, I'd always wonder who the hell this "Miguel" was, and why was his times always so fast! Anyways, what a tragic loss. My thoughts and prayers go to you guys as well as his family. I know I can speak for the entire Diablo Crossfit family when I say that.

Respectfully,
Stavros Kalogirou

RIP Miguel

RIP Miguel.

This is crazy, I spoke to him not to long ago. RIP Crossfit Brother

Today we got horrible news that a very dear and close friend of our was in a fatal car accident last night. Miguel was trapped in the car for a very long time while they tried to pry him out with the jaws of life. Miguel could not get enough oxygen to his brain. Miguel Flores, 22 of Barstow California passed away today after being on life support for several hours. He served in the Navy for 4 years.

Miguel was in our lives when we moved to San Diego, and became a permanent family member ever since. My brother, Adam and Miguel were inseparable. Miggs lived on our home for many months, and became a permanent member of our family.

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.

We will honor him tomorrow in a very difficult workout. Miguel was not the average athlete. He was a stellar performer who pushed himself far past the limits of most. Please join us in the WOD, as it is not for the faint hearted.

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. I love and miss you. 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

Rachel Medina CrossFit South San Clemente

RIP Miguel, I just met him on Saturday night... He set the standard for us and may he rest in peace... Love you Bro..

Here is another one of Miguel's studly performances.

This is the Deadlift/Burpee WOD from the CrossFit Games.

http://www.vimeo.com/1564200

Thinking of Miguel and his family. Hard to imagine that the guy pushing it so hard in the video is gone...

RIP Miguel.

Allison, you hit it on the head.

My prayers go out to his family, loved ones, and everyone at CFSD.

Fair winds and following seas brother!

RIP Miguel. Rest peacefully. You continue to inspire.

What is the workout in tribute of Miguel going to be?

RIP

RIP

There are no words.

Miguel.
You were truly an inspiration. It was an honor.

Miguel,
You are one of my best friends and such an amazing athlete. I hope you believed me when I said that your Fran will be posted on the main site one day. You helped me through the CF Games this year and inspired me to become the best athlete I can be.

For all of you who don't know Miguel, nicknamed McFlurry for his unstoppable cravings for of course (McFlurry's), he was the first person to break the sub 2 min Fran. His power output was as equally amazing as his friendship, happiness and trust. Very rare to come by someone as good hearted and kind as Miguel. Please say a prayer for him and his family, and all of us who had the previlage of his friendship.

I will do as you always told me brother, "Never drop off the bar". My family and I here at CrossFit South San Clemente love you and hope you teach the Angels how to lift properly when lifting us up in hope.

You brother and forever fellow CrossFitter,
Adam Brigges

Damn Shame...RIP! Prayers go out to his family, friends, and CFSD.

RIP Miguel. As a man and athlete....truly inspirational.

RIP, Our thoughts and prayers are with his family and friends.

I have only been doing CrossFit for 2 weeks and have gotten so addicted that CrossFit is now my home page. I read the comments numerous times throughout the day. The community here is amazing. Simply put. Everyone here loves this "sport" and the people involved in it. I have never done a double under before but tomorrow when I wake up I am going to buy a jump rope and figure it out just so I can be apart of completing this WOD in memory of Miguel Flores.

RIP Miguel. My prayers go out to your family and friends.

How awful! May you find rest, colleague. My prayers are with you.

Miguel, you will be terribly missed. Thank you for always being a great encouragement & motivator, both in CrossFit and outside of CrossFit. Will miss ya bud.

Rach, that was beautifully written, I couldn't have described him better. Wish I could have been in SD with y'all today.

RIP Miguel. Thoughts and prayers to all who knew him

Although I only had the opportunity to meet him a few times, Miguel was truly the genuine article in every sense possible. This is truly tragic.

He will be missed.

RIP

-Adrian

Miguel we will all miss you so much my young friend! I will always have great memories of you! I am in total shock because i just said good bye to you last night and gave you a hug. I wish that i would have hugged you so much longer!

I wont forget your plaid shorts, and why they call you McFlurry! You where an amazing athlete and such a nice person. I never saw you without a smile. Rest in Peace!

Rachel. Touching and amazing way to end your post on who Miguel was. Sent chills down my spine. Great video Miguel, rest in peace.

Rachel (#14) thank you for the information and heartfelt tribute. Prayers and sympathy to Miguel, his family and friends.

This is so sad. My thoughts and prayers are with Miguel's family and everyone who knew him. May he RIP.

Fair winds and gods speed brother.

My brother in Christ. Prayers are with the family and friends.

lets name a wod after him

I suggest Fran followed by the deadlift/burpee WOD.

rodrigo

Now Miguel is in the very presence of God. He is there because he was CrossFit. The cross of Jesus Christ was a real part of his life. He loved the risen Lord and now he is with Him in person. It is sad he is no longer with us, but trust me when I say He would not trade places with any of us now. He is more alive now then any of us. His faith in Christ has secured him an eternity of perfect love with a perfect savior.

If he could speak to us now, he would no doubt want us to know that Jesus is the Son of the living God, alive and well and returning soon.

See ya soon brother!
Gar

RIP Miguel.

What happened to him?

did comment #40 really just happen?

Miguel you will be missed dearly. Your heart was good and your sweet nature impacted everyone you met. God bless.

My condolences to Miguel's family and friends. The CF community was robbed of a superior talent in Miguel. Rest in peace, young man.

this makes me terrible sad life is so fragile...when i recover from my shoulder injuri i'll hit a fran on your memory...rest in peace brother

Miggs was a solid young man and a stellar CrossFitter. He served honorably as a Sailor and was working hard towards realizing his future goal of opening his own box.

He was one of those dudes who always had an encouraging word or a smile to share with everyone he met. Always a 100% positive approach to life.

CFSD has lost a good, tender-hearted man, a valuable trainer, a faithful friend and an all around stud athlete. He will be sorely missed by all.

-Chris

#44 Renee - yes it did. Some people have no respect and no idea. He was a Crossfitter - that should be enough

Do not give #40 any attention. It is pure evil. Let's keep all the praise on Miguel and his family. My thoughts and prayers are with you.

i support the fran variation in honor of miguel's memory maeby with ring push-ups or burpee pulk ups please i think its fair

whats a good sub for double unders?

Comment #40. You are immature. How about just respecting him and his athleticism.

#40 please think just a little bit be just a little smart or even better just apology somebody i mean a crossfiter fellow just past out show some respect

#40...for tonight and tomorrow let it go. Have the balls to show repect and the disernment to show some deference...it will call more of the man you see yourself as, out of you. Stand down tonight.

To all who loved Miguel: Crossfit Everett (any minute affilitate) sends it deepest sympathy and prayers.

To heartless comment #40 and even more heartless #48: You obviously have not figured out yet that CrossFit is more about community and less about range of motion. Take a step back and take a look at the big picture before sticking your foot in your mouth again. May God bless the rest of your journey brother . . .

Fair winds and following seas, shipmate.

Thanks for the motivation and support at this weekend's cert Miguel. You will be missed.

Semper Fi,

Jason

Godspeed Miguel...awesome teacher, amazing athlete.

"Eternal Father, strong to save,
Whose arm hath bound the restless wave,
Who bidd'st the mighty ocean deep
Its own appointed limits keep;
Oh, hear us when we cry to Thee,
For those in peril on the sea!"

#40...you're a douche bag...shut your face.

Hi I just want some info on what everyone here thinks about doing crossfit with a gas mask on. Good points/ bad points? I am in the military and I usually use my body armor with plates, but I guess I want to step it up a notch. Any comments/ tips would be helpful!

Comment #44: The video was not put out to show the legitimacy of an athletes pull-up. It was not put up to take respect away from Jason Kaplan or whoever thinks "Fran" signifies what CrossFit actually stands for. Wether or not his chin got high enough over the bar or if his lock-out position was locked out enough for some, is not what this is about. This is to show the dedication and heart of an athlete. This is to show the drive, passion and will in a young man to strive at greatness: One who was already great to begin with, without a "sub-2:00 Fran". It was to show the performance, valiance and sheer effort in a man's heart who shares the same passion as the millions of people who look at this site and read the posts of those in our community. Don't loose what CrossFit is truly about my brother: Community, Camaraderie, Family, and RESPECT.

I meant comment #40

RIP Miguel, you're an inspiration to everyone.

Sincere condolences to Miguel's family and all our friends who knew him.

Rach...my heart and prayers are with you. You, Miguel, and the whole CFSD team were amazing this weekend. Please let me know if there is ANYTHING that you, CFSD, or Miguel's family need.

Once again, #40...you're still a douchebag

Stunning work Miguel. rest in peace.

RIP.

He was only a day older than me...

I pray for Miguel and for all who knew him.

Let us take this moment to remember that our lives may suddenly end at any time. Let this fact encourage us to do the right thing, right now, whatever that may be.

#40,

What are you looking at????? His chin cleared the bar on each rep. I saw fantastic work effort and he was barely breathing hard at the end, What a stud!!! We all know how hard that would be and it was clearly legit. Quit straining at gnats man.

"A mans heart plans his way, but the Lord directs his steps. Proverbs 16:9"

amen. cool stuff

if you count pullups as bottom of chin reaching over the bar, then it looks pretty legit to me

#63....Jason, be careful. You are starting to grow some balls. Baby ones, but it is a good thing.

If you are concerned about "doing things right". Then do this right and stand down man. it will get sorted out. Not tonight.

BTW: you'll get no more attention from me....that is what your about now. you have made your point...not your an attention queen. Good night.

#62

Why? What do you think you would gain?

#40 Haha yeah bro way to call out that dead guy. Can't let that stuff slide.

Btw, he's not the first. Rhabdo was.

come on make ideas to make a wod on his honor i think its a great idea to remember a great athlete muscle ups betwen series or change the pull-ups to burpee pull-ups give ideas name a wod or make a wod on his honor would be great

My prayers are with Miguel's family as well as his CrossFit San Diego family.
Miguel and his family have given such a gift out of such tragedy: The gift of life through organ donation.
Honorable.
May you all find peace as you move through this time of loss and sadness.
Susan and everyone at Fitness Beyond The Box.

Life is too short to be critical of someone elses achievements.

The truth is that you loose nothing by cheering on another person's effort and supporting them in success and failure, as well as in life and in death.

Miggs, you are the man!

And just in case I wasn't being clear: #40, what was the point of saying anything? Even IF his performance was sub par, the guy died tragically. You had to know that this was not the time or place to call him out.

Like school in summer....no class.

MIGUEL...

I COULDN'T DO A FRAN LIKE THAT EVEN WITH A PVC PIPE IN MY HANDS! AWESOME!

THAT'S TRUE CROSSFIT HART...

ROBERT S.
TUCSON, AZ.

It seems even more wrong to lose a brother in times like this at home on the roads. More than just the CF community will undoubtedly feel his loss. Seems these days there is entirely too much call for this but:

Calm winds and soft landings brother.

The boys and I will do it up properly in memory of Miguel.

oh and #40 really should just show some restraint, you can argue form at a later date that video was about a promise made while the man was still with us.

so sorry to the family...

Rest In Peace...

This is a very very sad day...a huge loss. Miguel was a sweet child. He was my son and daughters dear dear friend and mine too. He touched my soul in a minute. You were brilliant shooting star...and so special. I will miss this beautiful darling. Miguel, you had me at hello-and you knew it. We had so much fun at the Crossfit Games. You Barely just started crossfitting and emerged as a star immediately. Your fast smile and invincable personna were contagious. But we are not invincible...we are mere mortals. Rest in peace Miguel. My heart and prayers go out to the Flores family who will always ache for their untimely loss.
Laurie Briggs, Rachel and Adam's Mom

I am so sorry to here about Miguel, what a tragedy. My heart goes out to your family and friends.

Adam and Rachel, as long as you keep him in your thoughts and tell others about his life he will remain alive.

Have Fun, Train Hard,

Billy

#40- Seriously? Not the time or place.

RIP Miguel. Peace to your family and friends.

Miguel, Brother, I never had the pleasure, however ever since i heard you got a sub 2:00 fran and over 1,000 pound crossfit total, not only have i been wanting to meet you, but compete with you, i was hoping we would meet come the games. You were a true crossfitter.

Rest in Peace

What Crossfit is he affilitated with, i would love to buy a shirt from them.

Tomorrow's WOD at CrossFit South San Clemente in tribute to Miguel "McFlurry" Flores:
"McFlurry"
400 Meter Run
21 Power Cleans (185lbs/135lbs)
21 Dumbell Thrusters (50lbs/35lbs)
21 Pull-Ups
400 Meter Run
15 Power Cleans
15 Thrusters
15 Pull-Ups
400 Meter Run
9 Power Cleans
9 Thrusters
9 Pull-Ups
400 M Run
We at Central Oregon CrossFit will be doing this WOD tomorrow also. We had the pleasure of taking the Barbell Cert with him at CrossFit SoCal . . .

The CrossFit community has lost a wonderful soul. Miguel's enthusiasm was contagious, and his smile lit the gym. He was a phenomenal athlete, but more impressive was his kindness and desire to constantly improve himself. The kid had a heart of gold and improved the lives of all who had the opportunity to meet him.

Rest in peace Miguel. Your smile and contribution to the San Diego CrossFit community will never be forgotten.

Amazing effort Miguel, I aspire to be half the athlete you were! Rest easy my Crossfit brother...

I wonder what #40's Fran time is. Perhaps he might post a video.

#91...I believe he may want to wear a mask or hide his face in the video...just a thought...

R.I.P friend. You will be missed...

Ughhh...Migs I love you bro and I will miss you until I see you there. You were an inspiration, a great friend, and one of my closest brothers. We understood each other and there's nothing like knowing that you had my back and I had yours. Even in a bar fight, that we DID NOT START! : )

I will do the workout named for you as hard as I can my man...

"Miguel CFSD, A.K.A. McFlurry"
400 meter Run
21 185lb Cleans (Miguel's Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbell Thrusters 50lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Pull Ups
400 meter run

These are all movements Migs EXCELLED at, he would've massacred this workout.

When I saw this I thought sarcastically that somebody would sink low enough to criticize his form; I can't believe that people actually did. Nit-picking the minor flaws or quirks in a great achievement is a trait I've consistently come across in those who are insecure with their own failings. It's always lame when people do it. That some had the audacity to do so on a video posted in tribute of a man who tragically died today is disgusting. I've met 4 year olds with more maturity.

Can we place #40 Chicago jason in the memory hole?

Migs Rest in Peace brother. You were obviously a fine young man.

I had the pleasure of meeting and doing a workout with Miguel when I visited CFSD after my cert in August. You could tell right away that he was the type of guy that if there was a new face in the gym, he would be the first to go introduce himself. What a terrible thing that's happened. My condolences to his friends and family. I hope all those who met him take the time to learn something from the way he treated everyone aronud him. I think tomorrow, the WOD for me will be the one I did with him that day:

5 rounds for time
10 x Hang Power Snatch 75#
10 x Overhead Squat 75#
10 x Box jump 30in

RIP Miguel.

R.I.P. Miguel. Our prayers are with you and your family.

RIP Miguel.

RIP, brotha.

My condolences to his family.

From what friends have told me, Miguel was driving and was T-boned by another car. He was on life support all night, and passed away hours later. I knew him personally- we both ran XC for Barstow High school (http://sportsillustrated.cnn.com/2008/highschool/12/02/cross.country/index.html), and he was a hell of a guy.

Rest In Peace, brother.

After Miguel's family came to CFSD to visit his second home, we sat down and put together a workout in memorial for him. This is the WOD.

We will also be hosting and doing the WOD as a Fundraiser for Miguel's Family on Saturday!

We will be doing a WOD on Saturday in memorial for Miguel 930am. Please attend and be ready to get after it. Just like he would have done. It includes all the things that we loved to see him do, and that he loved to do.

"Miguel CFSD, A.K.A. McFlurry"
400 meter Run
21 185lb Cleans (Miguel's Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbell Thrusters 50lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Pull Ups
400 meter run

This Workout is going to be tough and not for the average person. I think we can all agree that Miguel was above average and in a league of his own. He had the heart of a Champion, and the strength of an Olympian.

RIP brother, miss you already!!!

RIP Miguel.
Show them how to do Fran wherever you are now.

Miguel...I am so incredibly blessed to have been touched by your life. I echo CJ's sentiments, Miguel truly had a heart of gold. He emanated a warmth that drew everyone in. I can only hope to be half the person Miguel was. I will always miss your 6pm hugs, you were truly a light in my life. My thoughts and prayers go out to Miguel's family. May he rest in peace.

Ali Hawks, CFSD

Miguel, we only just met! I'm sad for all of the laughs we won't get a chance to share. I'll carry the inspiration of you always and I'll think of you everytime I do L-sits ;). Until next time, my new friend...

To Miguel's friends and family:
My heart grieves for you in your loss. Best of all things, Kim B.

HOLY SH@#...I attended the L1 cert this weekend at CFSD....wasn't he there?...I thought I saw him working out with Tyson.....I'm so sorry for your loss....RIP

RIP Miguel

My deepest sympathies go out to his family and his many many friends

Miguel - I miss you already brother. You are an amazing guy and will always be an inspiration to me and the entire CrossFit family.

Miguel,
No matter what the circumstance was, you always had a smile and positive attitude. If you measure a man by the size of his heart, they do not come any bigger then you.

RIP Bro!

A stunning tragedy. From all of us at CF West Santa Cruz, our deepest condolences to Miguel's family, friends, and all our brothers and sisters who trained and sweat with him. Rest in peace, Miguel. Our hearts go with you.

Wow! This kind of stuff just is not fair. Bad things like this should not happen to such good people. I didn't know know Miguel, but it sounds like it would have been an honor to have known him.

We will do the WOD for him on Wednsday.

Migs,

CFSD just won't be quite as bright without you around. Your smile was contagious and you always knew how to make the best with whatever situation life threw at you. Rachel couldn't have put it any better, you truly did have a heart of gold.

You will be missed kid...RIP.

Trish, CrossFit San Diego

Sincere Condolences to Miguel's Family and friends. Miguel and famly will be in the thougts and Prayers of us here at Legend CrossFit,McCall Idaho as we do the Wod.
God Bless

RIP Miguel

CFWU X3

As Rx'd
16:23

I still haven't learned how to do double unders properly.

Chris

Two weeks ago you, JP, myself, and Lisa went to dinner at Oggi's. What a fun time we had! I'm sad to say I wasn't able to know you as well as everyone else did, but you were a pleasure to be around. You were a great athlete and no doubt a champion in the making. You've left a mark on everyone you've encountered, these posts show it. Have fun upstairs and I'll never forget your contagious smile.
Rest in Peace & your next destination is heaven.

Even though I did not know him, RIP.

Can anyone explain what a double under is ? I cnnot access the vid clips on my desk top at work (security). Thanks. If there is an alternative as well, I'd be grateful.

Thanks. JB

Rest In Peace Miguel.

We just met Miguel this past weekend while coaching at the Level 1 cert in San Diego. We spent only a few hours with him, but he was one of the most welcoming, funny, and full of life guys ever! We feel blessed to have had the chance to spend so much time with him during his last few days with us.

Our hearts are with his family as well as the family that is CFSD. We love you guys!

Ty and Mir 801

Like many others posting, I met him at the cert this past weekend. My heart goes out to CFSD and all those who knew and loved Miguel.

RIP, Miguel, you were an inspiration.

RIP Miguel.

I found out today brother, rest in peace... your family and friends are in my prayers.

you were an amazing athlete, a humble good man, and an inspiration to the rest of us.

~Jeremy

Absolutely Stunk up the place with my double unders! Turned out to be a sweet substitute: Single jumps, followed by tuck jump and violent lashing of legs with rope! I feel about double unders right now the same way I feel about muscleups! So FRUSTRATED!
Boots and Utes
19:34
RIP Miguel

RIP Miguel. A tragic loss for you and yours. Rachel that was a beautifully worded tribute.

Heavenly Father,

We come to you not only for a man who loved you whole heartily and who's passion glorified you, but for the families and friends that Miguel has touched. We ask you to lay your hand on them and give them comfort in this time of mourning. It was you who said "I will turn their mourning into gladness;I will give them comfort and joy instead of sorrow." -Jer. 31:13 Lord we honor, praise, and thank you for a man who's life and passions were directed in glorifying you. We ultimately Thank you for Miguel's life.

In Christ's name,
Amen

... Let's give tomorrow a 110% ...

A loss to the CrossFit community, to be sure. Vaya con Dios.

That's freaking horrible, RIP Miguel.

RIP Miguel, terrible terrible terrible loss for this community.

He'll be stoked to do his own WOD in heaven's CF gym though, and probably more happy to be laughing at us when he's done and we're only halfway through.

Miguel, rest easy lad. We are lessened as a community in your absence and saddened by our loss. I never had the chance to meet you but you, your family, and your friends are in my thoughts and prayers.

#119 - thanks.

i had the pleasure of meeting miguel briefly at the games, what a cool laid back person. my thoughts and prayers go out to his family, and his gym family.

Rest in Peace, Miguel, we are all saddened by your departure. My condolences to his family and friends.

A measure of a life is the way others are touched by it. A life well lived, however short, makes the world a better place. It looks like Miguel changed the world for the better and his example will continue to do so. I'm going to work out as hard as I can to do justice to the memory Miguel "McFlurry" Flores (and the WOD in his honor is going to push my limits for sure) and there's another example of making a difference in the world since we will all continue to become stronger and faster thanks to his memory.

Keeping Miguel and his family and friends in my prayers.

#116 JB- I still can't even do 2 in a row, but here's the low down on double unders:

For every jump, the rope passes under your feet twice, so you have to get a rhythm going where you are whipping the rope around FAST and you are jumping HIGH into the air so it has time to go under twice before you land and jump again. I have never managed to find that rhythm. Suffice it to say THEY SUCK! They require tremendous coordination and timing. It's the kind of exercise where all the elements of fitness in the CF philosophy are required to manage it with any grace at all. I usually end up doing a few interrupted double unders and then giving up and doing single unders (regular jump rope) but trying to jump as high as I can to mimic the intensity of double unders. Good luck and have fun!

just did my Level 1 2 days ago @ CFSD. Had great pleasure to see Miguel doing Fran.
It's a big tragedy loosing Miguel.
RIP bro.

Our thoughts and prayers go out to Miguel's family and friends during this difficult time.

RIP Miguel.

Un-anchored sit ups
7:18

Rest in Peace Miguel. Thoughts and prayers be with his family and friends.

RIP Miguel , prayers to all his family and friends
what a shame to lose a fine man like him :
even it is my 2nd week here but whatever the WOD 2moro i will do it none stop like you brother ,
you may have your crossfit affiliate in heaven

RIP Miguel. You're young but you already knew what you loved. God bless you.

I watched several video on this kid. Bad dude.
RIP

Blue Skies and Fair Winds Brother.

MAN THAT IS TOUGH. IT IS SO SAD TO SEE YOUNG PEOPLE DIE THAT HAVE SUCH ZEST FOR LIFE AND FAMILY. SEEMS THERE HAS BEEN A WHOLE LOT OF THAT LATELY FOR DIFFERENT REASONS AS WE ALL KNOW.

RIP Miguel, I'm prayin for the fam! Give them your strength!!

M/155/5'9"/22

RIP Miguel. Semper Fortis.

Annie as RX

6:54

m/43/75kg
9:19 as rx´d, anchored SU. 13:48 last time

RIP Miguel.
All others, don't trample on a man's grave!

Very sad, rest in peace young brother.

Stories like this remind me to call my mom and tell her i love her.

RIP Miguel, what a terrible story.

I hate to say this but how can you have two "first sub 2 min Frans?

http://www.crossfit.com/mt-archive2/004274.html

Rhabdo from Guerrilla Fitness, CrossFit Montclair was the first @ 1:53 posted to this very site above on November 5th.

He has since been interviewed by CrossFit Radio (which aired already) and has been interviewed for the journal.

Can someone from HQ please clarify this?

Very sad news... RIP

Annie: (non-RX=100-80-60-40-20 single-unders)
8:06

*Still working on the double-unders...

WOD:
Attempted prescribed number of double-unders. All but about 10 were single and a half unders :) Other than the lack of coordination, I did "Annie" in 29:57. I know, pitiful. Day five of CrossFit. I'll get there.

RIP Miguel

F/38/5'6"/140

DU's with single-under between each; unanchored sit-ups

12:06

M/41/5'11"/190

DU's with at least one single-under between each; unanchored sit-ups

16:07

Miguel truly was a fine man! His passion was contagious! You will be missed by many!

A mans heart plans his way, but the Lord directs his steps. Proverbs 16:9

Incredible scripture to live by!

RIP, Miguel.

Caleb Gregory
CrossFit CHF

as rx'd

11:27

Subbed tuck jumps for DUs... 11:52

Yet another WOD that looks easy... until you are finished!

This sort of tragedy "reminds you to kiss the ones you love goodnight." (Anberlin lyrics)

RIP Miguel, truly a huge loss to the CF community.

M/40/185

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

As Rx'd - 11:08

What a tragedy for his family and friends. I can't imagine the sorrow. I pray you find peace knowing he is with our Father in Heaven. That even in his untimely & tragic passing, the fact that he was an organ donor blessed someone else with life.

and #40, I hope YOu're happy that you are in the CF limelight today (albeit infamously so) and now there are at least a few folks out in the world who are praying FOR you and not against you.

God bless this young man's soul, and his family.

RIP Miguel

THIS ISNT COOL WE TALKED THE OTHER DAY, YOU TOLD ME YOU WERE NOW A CFSD TRAINER ILL MISS U MAN
RIP BROTHER

12:18 as RX'd

RIP Miguel

I could cheat all day and still not have a sub-2 fran that came close to Miguel's. I'd love to see anyone else try. Send in those videos, studs. Ha!

R.I.P. Miguel

ScottB, agreed but, you're missing the point.

RIP Miguel...to the family and friends left behind, may the memories of your good times together help get you through this tragic time.

Not able to do double unders yet, so doubled the reps and did singles. 8:19.

M/29/5'9"/190

15:26! Much Improvement needed!!!

Has anyone on here done the crossfit endurance workouts as well? If so how do you choose what sport to choose each day? I'm training for a triathlon and I'm not sure what type of rotation I should be on and how many workouts per week to get in...

Thanks!

27/6'8"/220

7:33

my double unders SUCK!!!

time: 18:22

*I WILL DO BETTER THE NEXT TIME WE DO THIS WOD!!!*

WEST CHESTER, PA CROSSFITTERS?

On Saturday afternoon I was driving home from a project when I saw a white car with the license plate "CROSSFT". The young woman driving the car probably thought I was a mad man as I sped up in a hare-brained attempt to somehow let her know that I, too, love crossfit.

If you train in the West Chester/Chesco area, feel free to contact us at Crossfit Malvern Prep, maybe we can set up a workout.

150 5'7.5" 33 yom

RIP Miguel- keep an eye over your family as their pain is staggering right now

8:49 with tuck jump sub as noted below
regular achored situps

subbed tuck jumps after waking my son with the noise of the jump rope at 6am- folded towels on floor on top of my horse maps made jumps ultra quite and damn hard- abs (whole midsection) still toasted from ghd situps and had to be broken. quads are still a little sore from mu/sq wo 4 days ago

ready for more!

ScottB... I do not want to take away from Miguel's performance or his memorial by arguing form or technique. I now understand that this was apparently Miguel's first sub 2:00 Fran and is truly amazing to watch. This is serious tragedy to the community and given the opportunity I would delete my previous comment out of respect. I apologize if my previous comment offended anyone.

GodSpeed Miguel.

RIP brother.

m/28/6'1/191

as rx'd

11:03

Guys, before we have another "Fran" thrash session. Today's post is a tribute to a fellow Crossfitter. He pushed his personal limits. This is not a comparison to anyone's performance, merely a dedication to a friend. Though I never had the pleasure of meeting Miguel, the posts above ring loudly of the kind of person he was. Our heartfelt condolences go out to his friends and family.

R.I.P. Miguel, God Bless you and your family!

Does anyone have any flexibility advice? I am limited in what I can clean because when the bar rests on my shoulders in the rack position, my wrists are at a very extreme angle. When I put my wrists in a more neutral position, I can't get the bar to touch my upper chest/shoulders in the catch. I am assuming I need more shoulder and elbow flexibility, but how do I get there?

Wrob: That's fine. It was insensitive of me to bring it up in the way I did.

RIP Miguel.

To the family and friends of Miguel:

May God ease your pain and sadness. As Gar has already acknowledged, Miguel was a believer and that removes some of the "sting" from death and gives those here comfort that he is with Christ.

From the comments, what an amazing testimony this young man had in such a short life. I regret not meeting him in this Life, for I'm sure I would be a better man, crossfitter, and believer had our paths crossed.....one day Miguel, "that Day", we will meet.

RIP, Miguel.
"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders (Subbed singles- can't get the rope around fast enough.
Sit-ups
Post time to comments.
10:07

40/m/250lb

13:26 (subbed double the number of singles for the double unders...so, 100,80,60...etc)

Followed by 4 rounds of:

(8 lb med ball)
20x Med ball swings
20x Med ball shoulder press
20x Med ball slams
100m sprint

Warm up: jumping rope, front squats, OH squats, push ups

WOD: 11:26

I think I spent half of that time standing on the rope. It got better toward the end and I was able to string together 8-10 DUs at a time. Better luck next time...

5:26 as Rx'd (Big PR) - last time was 12:20

Much better than last time Annie came up - got my double unders pretty much figured out - I missed 3 or 4 of them.

Situps are also improved in the last two months or so. Got them all unbroken, they just slowed down a bit in the last 3 rounds. I'm pretty happy with today but fear the next Annie as I'll have to go harder.

Kudos to Kimberly for using the GHD for Annie today - you rock!

Bummer. RIP, bro. You are a badass.

Isabel 4:25. Rep #30 took 4x. Sub 4 next time.

RIP...

14:30 - no good at du so did 2x the rx on the jumprope

R.I.P Miguel, so sad!!!

5:24 Annie PR from 8:12

It's just not fair. RIP, Miguel.

RIP Miguel; your time was too soon.

15:26... Much Improvement needed!!!

Does anyone here do the Crossfit endurance WOD's as well? I'm training to do a half ironman in May and starting the crossfit endurance workouts this week. If so I have a question of how to choose each sport and what type of rotation are you on for choosing which sport each day...

Thanks!

Very sad to hear about this, he was an avid poster on the forums. RIP man.

35/M/77kg

07.44

Sub'd GHD-Situps

14:17

GHD-Situps feel pretty good until round 3 then it was all downhill from there!

Rest in peace Miguel.

m/25/186/6'1"

As Rx'd 9:30

Fair winds and following seas, shipmate. You will be missed.

M/185/5'11
as Rx - 8:25

Screwed up and forgot the last 10 of each, so my time is not as rx'd.

I am new to crossfit, any recommendations on jump ropes? I cannot seem to find a general consensus on the type that most prefer. (or best place to purchase)

Thanks for the input.

#180

On the left of the CFE page it says exactly what to do for "Multisport" individuals. Choose 1 tempo and 1 interval, or 2 interval workouts, per week per sport. Id ease into it though seeing as the workouts are all pretty strenuous.

RIP Miguel.

RIP
AS RX'd 8:36 (1 single 1 double)

My thoughts are with Miguel's family and the whole CF family of this impressive young man gone too soon.

Sub'd tuck jumps after a few pitiful attempts at double unders.

17:00

RIP Miguel

Wow! DUs are tough. New to J rope, so I sub'd 2:00 of single unders each set. Tried to attempt several DUs throughout, but kept tripping on myself. Think I'll add a few minutes of single unders into my warm-up so I can get the hang of it.

unanchored: 18:21

M/24/6'6"/207lbs

Subbed 2x single jump for Double Unders.

12'31"

RIP Miguel.

Anybody got a bowl game group started either with yahoo or ESPN?

Fair Winds, Miguel.

Miguel sounds like a great guy, RIP.

Prayers for you and your family Miguel.

8:27(PR) as Rx'd with anchored sit-ups completed with arms by my side.

Would have done better but I ended up summoning my inner Freddy Camacho on my first round of Double Unders! Great workout though!

I don't know what else I can add that hasn't already been said.

Miguel was, is, and will continue to be an inspiration for me, friends, and people all over the CF community. He performed feats that may not have been videotaped but they were amazing. While we both had our ups and downs with each other, I'd like to say we were still very good friends to the end. The last time I got to see him before the accident was the Monday after my Birthday last month where he did my Birthday WOD with me. I'm fighting to not let my eyes well up with tears when I think about it.

Miguel was generous enough to be an organ donor. Like Rach said, whoever inherits his heart will have won the lottery.

I will be joining others tomorrow evening to do Miguel's WOD in his honor.

We'll see you soon, bro.

How long should the jump rope be in relation to your body? Obviously various lengths will be easier to jump over and/or harder to swing around.

m/27/173/5'9"

9:50

bw 165

10:26 as rx'd

my thoughts and prayers are with his family. sounds like yet another wonderful person to bless this community. we are so very lucky. God's peace, Miguel.

ck

Miguel,

It is obvious that in your short life you have touched and changed for the better so many lives. I am only a couple of months into crossfit and can tell you that there are no better athletes than crossfitters in the world!!!! And you were one of the best.... watch over your family and continue to inspire those around you. Tonights WOD is for you man, will push it as I think you would have and can only hope to do you proud.

R.I.P.

Hooah!

7.55 - all sit-ups unanchored, from max overhead reach to touching toes.

r.i.p. brother

Miguel sounds like one of the good guys. It's a terrible loss to the Crossfit community.

This past weekend I had the privilege of taking the gymnastics cert with Jeff Tucker in Albany, NY. It was by far the best cert i've been to.

If you have a chance to take this cert from Tucker before level 1 or 2, I suggest you do so. He has great experience and perspective on the entire Crossfit experience that everyone should have.

Thanks to Tucker & the Albany Crossfit crew for a great weekend.

RIP Miguel.

Given the responses here, I feel cheated for not being able to meet him prior to this tragedy. Here's to the inspiration this young man clearly stirs to making the most of life.

RIP Miguel.

Did the 'McFlurry' WOD...

33:00 flat.

Tough.

Did the power cleans 1 at a time.

Was able to bang out the thrusters (55lb kb) and pull-ups straight through.

My 400M run later turned into a 400M fast walk.

One of the toughest WODs I've done.

And I'd do it again.

age group brackets for annie on the home page of logsitall.com - along with a link to our interview on radio.crossfit.com.

-bp

RIP Miguel.

As RXd
7:40

23/m/180
9:25
Had to sub 100-80-60-40-20 of single unders. Stunk up the joint. Terrible.

I had the pleasure of running into Miguel at a Saturday morning WOD in November, great guy, super friendly. You will be missed.

6:23 with singles in Honor of Miguel.

May the wind always be at your back and the sun on your face, Rest in Peace Shipmate!

NavyChief

33/F/5'10"/150

Didn't find a rhythm until the third round; looking forward to the day that double-unders get a little easier! ;)

As Rx'd w/ anchored AbMat sit-ups
8:41 (PR by over 2 minutes)

It is always hard to know what to say during these circumstances. It is obvious from the posts here on the mainsite that Miguel was an incredible man who touched the lives of many. This also speaks to the closeness and comraderie of the crossfit community to have the show of condolences extended the way they have. Please everyone take care of yourselves and one another.

Fair winds, Miguel.

Terribly sorry about Miguel, my condolences go out to his family and those who knew him.

Working a cycle behind, I just completed the squat/muscle-up WOD, with the following sub for muscle-ups:

3 false grip pull-ups
3 ring dips

took me over 40 minutes to complete the WOD due to pain (from the FGPU's), not fatigue. By the end though I was getting 2 FGPU's every 5-10 sec.

I have actually done a muscle-up before but seem to have forgotten it (I didn't work out in august, september or most of october).

I am thinking that I need to work on them outside the WOD but I am not sure what to do or how much. Should I focus on transition strength and if so how? Should I focus on kipping with the false grip in place? Any advice would be much appreciated.

I met Migual this weekend at the cert in San Diego. What a strange world we live in. My prayer go out to all the family and friends of a peer in fitness and life

M/52/175
"Annie" as rxd= 5:38 (PR)
Day 18 push-up challenge

RIP Brother

RIP Miguel. Always sad when someone full of life dies so young.

“Annie”

50-40-30-20-10 rounds of:
Double-Unders
Sit-ups (AbMat/Anchored)

6:40 (pr by over 4 minutes)

The 50’s, 20’s and 10’s of D/U were unbroken.
All sit-ups unbroken

Dan D.

Psst...Miguel, are burpees up there any better??? Let me know.
RIP my brother, you have touched more than you know

Godspeed Miguel.

Like your CrossFit family in Cali, I will do this workout here in NY on Sat in your honor:

"Miguel CFSD, A.K.A. McFlurry"
400 meter Run
21 185lb Cleans (Miguel's Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbell Thrusters 50lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Pull Ups
400 meter run

as rxd
9:59

RIP Brother. I am thankful that I had the chance to be your friend. My prayers go out to your friends and family. It will be an honor to do your Memorial WOD. It will be a true test of mind, body, and soul, as you would have wanted it to be.

RIP Miguel.

Way too young, what a testament to who Miguel was to have so many friends with so many good stories to share. Everyone who knew Miguel will be in my prayers, I can only imagine how painful the loss is. BTW that was a bad ass "Fran", he truly left his mark on CrossFit!

Very, very sad. Condolences to everybody who was part of Miguel's life.

32m/71"/170

RIP Miguel and peace to your friends and family left here. You have obviously left a huge mark.

I had loads of trouble with the double unders, so ended up doing 2/1 single unders. My time was 17:38. Continued practicing DU after WOD and was able to get a few.

It's a sad thing when one of the best of us leaves this world. Guys like Miguel make this world a better place. Like I said for Rhabdo's performance on Fran, Miguel, you owned that workout! You deserved all the accolades for being the first sub-2 minute Fran.

That was one good dude! I actually just barely had the privilege of meeting Miguel at the L1 cert this weekend. Based on the short time I knew him, the things that have been said of him couldn't be closer to the truth. He was just a fun guy to be around. Isn't that right PF Chang crew?

#101 In response to your post. I feel incredibly lucky/privileged to have possibly been the last person to have had the honor of doing a workout with Miguel. Sunday during the lunch break at the cert we did a 5x5 Deadlift @315 (that load had me at my absolute limits... Miguel, well, he looked like he was warming up). I'll tell you one thing, I'll never do another 5x5 Deadlift without thinking about the conversation we had. Again, what a hell of a guy! RIP brother!

My heart goes out to Miguel family and friends. A tragety like this show how life can be so unpredictable. Live each day to the fullest.

50-40-30-20 and 10 rep rounds of:
Double-unders (sub 2 x single skip reps)
Sit-ups (crunch)

6:07

24:50- used a decline situp mount for situps (for whatever reason, my feet have to be held down) and have to do double unders every 3rd jump but definitely improving on them.

22/M/165

Subbed tuck jumps. How I long for the day when I'll be able to do multiple DUs in sequence. Also, for when my ceilings are high enough to jump rope in the house. Anchored feet

12:12. Various logistics slowed me down by maybe 30 seconds.

F/22/5'6"/140

As Rx'd
8:09

Breakdown:
Double Unders
50/39+1/30/7+13/10
Sit-ups
50/40/30/20/10

RIP Miguel <3

Stunned to hear of the loss of Miguel. What impressed me in his Fran was the way he threw away the barbell after the first set as if it were a toothpick. RIP.

Annie as rx'd
10:19 (pr since first time as rx'd)

though I never met you Miguel, your spirit lives on within the CrossFit community.

CFWUx3 (minus sit ups rounds 2 and 3)
45 burpees

as rx'd according to the video with Speal

"Annie": 5:16 ab mat anchored sit ups

From all the comments I wish I had the opportunity to meet this fellow CF'er.
I am sure that he is watching out and cheering us all on!

I did Annie a week ago, for Miguel I went for her again after 4 days of WOD's to best my best.
5:36 No Abmat. (PB was exactly 5:36)

RIP Miguel...

RIP

My thoughts and best wishes for his family!

RIP

First time back since doing the Texas Method 5x5. Hurt my back last Friday so I subbed, 10lb Wieghted V-up. Did the Du's as required. First 50 were somewhat broken seeing as I havent done them in months. 30,20,10's were much "smoother".

Time: 8:40

Also did CFWU minus back extension x 3
20min post wod jog

M/24/5'11/177

11:45

I had the pleasure of meeting Miguel at the cert I attended at CFSD in July. Right away, I saw what a great person he was and an incredibly gifted athlete. I spent a lot of time picking his brain hours after each day of the cert. The day after the cert, I came in and he spent 4 hours working with me perfecting my form, and pushing me through a tough WOD.

After I left we kept in touch and spoke frequently discussing new benchmarks we hit and different strategies to use in various WOD's. I was hoping to go head to head with him when I visited San Diego in February (Even though he would crush me, I know he would push me well past my limits).

Miguel became a good friend of mine and I will miss him dearly. Rest in peace bro

Crossfit Buffalo will do “McFlurry” tomorrow to honor Miguel.

32/m/165

cfwu x2

subbed tuck jumps for du.

11:17 1st time doing this wod...

RIP Miguel

m/34/5'8/154

"Annie"
Double unders & sit-ups 50-40-30-20-10
5:29
First time doing "Annie" great workout.
I think my time could have been a little better if my core wasn't still trashed from sunday.

RIP fellow CrossFitter, keep the angels in check.

May the peace of Christ be with Miguel's family and friends through this difficult time. My heart and my prayers go out to you.

Did 45 reps of 95# thrusters in honor of Miguel's Fran. He put up and unbelievable performance. Took me longer to do just the thrusters than it did for him to complete the entire workout.

Today's wod: 10:15. I just get lucky with the double unders--I've got no real technique. Every now and again it will click for me and I'll get 15 in a row. Usually no more than 5-10 at a time (or less!).

I've seen two versions of the McFlurry, one where you do both the power cleans and the thrusters each round and one where you only do one of each...

Which one is official?

This community never ceases to amaze and inspire. I did not get the opportunity to meet Miguel during my trips to CFSD, but have met him in spirit here on this page.

Thank you for touching so many.

RIP Miguel Flores, and may your family stay strong.

RIP Miguel

M/25/6'3"/205

15'35"

First time trying DUs, and I couldn't quite get the hang of them at the beginning. I had to alternate a single then a DU, so 50 DUs consisted of 50 reps of one single, one DU, etc. I did start to get the hang of them at the end. Great CrossFit!

AS rx'd for Miguel
First time ever getting a double under did them all-23:08

15:20
I tried to do all the DU's which I'm just getting the hang of. Started to get the rhythm at the end.

RIP Miguel - awesome and inspiring video.

Please add my thoughts for Miguel's family and friends to all those expressed above. RIP

34/M/190/6'

Subbed twice as many singles, gotta work on doubles. Unachored situps.

100/50
80/40
60/30
40/20
20/10

9:55

25/m/5'11"/202
9:34 as rx'd w/abmat situps
13:06 last time with anchored situps

7:30

Trying to learn DU's. Was a mix of DU's and singles. Did GHD situps. Thats where I made up my time.

RIP Miguel

Rx
13:09

m 44 5'9" 181 lb

My sympathies to Miguel's friends and family, it's an honour just to know I was in his presence at the CF Games.

M 34/145/5'7"

Subbed 100-80-60-40-20 single unders: 9:31

As rx'd: 7:45

pr by 16 secs

Subbed DU's for 2x single: 7:58

Mark:
subbed 5 rounds of 7 Muscle ups & 21 burpees...22:58

Theresa:
as rx'd...9:58 (I love "Annie!")

41/m/6'02/190#

Still trying to learn double unders without killing myself, so after a few false starts:

Sub'd Tuck Jumps for double unders
abmat situps

time: 12:20

12 minutes

substitutes three single unders for each double under.

We'll miss you, Miguel!

He always had a smile and a joke ready to go. His joy and enthusiasm for life and Crossfit was apparent every time I saw him.

Miguel was excited about leading WODs and seeing us do well. Last Friday, he lead our morning WOD after granting my birthday wish of dodgeball warm up. And I don't know who was more excited about my first pull up that day---me or him! That's how I will always think of him--laughing and fumbling with that stupid camera to get proof that I can do a pinche pull up!

What a wonderful young man. To the Flores family, my thoughts are with you.

Cynthia CFSD

13:23. This was kind of a mess. Was subbing 2 single unders per DU, jumprope broke half way through the 30 round, so I did KB swing instead. Oh well, the situps went well.

m/35/5.6/200

14:40

AL - 6:23
Taylor - 6:50
Jan-Michael - 6:20

My sincerest condolences to Miguel's family and friends. RIP bro!!!

145lbs/31yoa

13:10

improved almost 3 minutes. Double unders killed me again, as they were horrible after the first 15. However, during the 30 rep set, I realized I was doing them too fast and once I slowed down they go much better.

Dear member and friends of Miguel:
God bless you, and very sorry !
It really touch my heart , so i can imagine what will be for you that know him more close then me.
I will pray for all of you!

Blessings to all !!

this is very sad news. Very sorry to hear.

m/185/38

as rx'd 10:10

Godspeed Miguel.

as rx'd it took me awhile to get the double unders down. I need to practice those more.
16:23

May your family feel love and peace at this time Miguel~

33/m/210/6'5"

9:54 as rx'd

17:53

all situps- unbroken sets
double unders need work. I could only do 2-3 consecutive

M/19/165 lbs

No jump rope so I did:

5 Rounds:
400m Run
15 Overhead Squats at 95 lbs

As Rx'd: 25:00

Deepest sympathies to his family.

Modified "Mc Flurry" where I did the Cleans/thrusters/pull ups every round. Looked like:
400 Meter Run
21 Cleans 185lbs (Miguels Body Weight)
21 Pull-Ups
21 Dumbell Thrusters 50 lbs
400 Meter Run
15 Power Cleans 185 lbs
15 Dumbell Thrusters 50 lbs
15 Pull Ups
400 Meter Run
9 Cleans 185lbs
9 Dumbell Thrusters 50 lbs
9 Pull Ups
400 Meter Run

34:43, one of the hardest WOD's i've faced yet. Godspeed buddy.

This is the Official WOD for Miguel.

"Miguel CFSD, A.K.A. McFlurry"

For time:

400 meter Run
21 185lb Cleans (Miguel's Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbell Thrusters 50lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Pull Ups
400 meter run

I think yesterday I still wanted to believe he was going to pull through. It is so hard to think that someone so strong and determined couldn't make it. I love that guy, and wish I would have said all the good things I thought of him. I truly believe that this was going to be his year at the 2009 Crossfit games. He was pushing himself everyday in here at CFSD. Lifting heavy and running hard. He would put together WODs that would make anybody cry. He had a burning desire to be the best with everything. I Clean & Jerked 264lbs. So what did he do, Clean & Jerk 265lbs. Punk! I love him for that. Always pushing himself and others. He DID have the first sub 2 minute Fran, and unfortunatly our video didn't do it justice.

If your in the San Diego Area on Saturday please stop by CFSD at 930am for the Memorial WOD. And be ready to GET SOME!!!

If you can't make it to CFSD, and do decide to do the "Miguel CFSD, Mcflurry" post your times on our site. Thank you!

30/m/195

6:56 as rx'd.

regular sit-ups, no ab mat.

M/32/155/5´10"

Subbed tuck jumps for double unders.
7:50

m/22/6'/195

"Annie"
Today:
4:53 Rx'd (PR)

First attempt on 5/5/08:
8:08 Rx'd

My condolences go out to Miguel's family and friends.

As rx´d: 4.47 (PR)

14:34 w/o Abmat. All situps unbroken. Need to work on double-unders.

m/42/204/5'11

as rx'd 8:53 first time

Warm up was better than the workout.
2sets 1 dead hang pullups
1set 15 wide grip kip

50 situps with 25lbs
50 back ext 25lbs
3sets 10 dips with 30lbs weight vest

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

time 18:53

I did not get more that 2 in a row through the whole thing. My toes arms and shins are red from the rope.

I am gonna skip "Annie" and do "McFlurry" tonight.... Miguel, I am sorry to disapoint but I will have to scale the cleans to BW (160 lb).. I am nowhere near the athlete you were.
R.I.P.

Hooah!

m/37/76/200

About 9:00

Did a mix of singles, tuck jumps, and some DU practice. Doubled jumprope sets from rx.

m/20/161/6'0"

17:53

All sit ups were anchored. I could actually do consecutive double-unders this time. Otherwise my time might have been 3 times what it was.

Forgot to mention earlier but R.I.P. Miguel. That sub 2 min Fran was beastly and from what I've read the ways you touched people's lives surpassed even the greatest athletic achievements. You and your family have my prayers.

M/22/5'8"/152#

"Annie" as rx'd: 9:06

PR is 8:08 set before my soccer season break from crossfit.

M/25/6'/185

As Rx'd: 15:51

Tragic..

My thoughts and prayers go out to friends and family of Mr. Miguel.

WOD

whoa...DU STILL need work. Most I can string together at a time was 3. boooo!!

All sit-ups unanchored though.

17:45

Aloha,

Jordan

And I didn't want to forget about Miguel. RIP. It crushes me every time I see one of these posted.

:( RIP Miguel.

Miguel, you will be missed and we will celebrate your life her at Pure Crossfit. Its tragic that you got taken from us at such a young age on such short notice. Love ya bro and see u again someday.

Annie as R'xd 6:38

6:59:05 as rx'd

That was a fun one!

RIP Miguel. i have been touched by simply reading everyones encounters with him... remarkable experience.

can anyone share a quick pros and cons on jumping rope barefoot?

in thinking of this wod, wondered what the "proper" footware might be....chucks, vans, barefoot???

M/31/170 5'7"

7:16

All single unders (Can't get a double under).

C&J from yesterday: 135(PR)

An empty seat at the CF table, awash in the tears of CF brothers and sisters met and unmet...

Fair winds and following seas, young Sir. Save places for us in CFH.

Tragic. Very sorry to hear such sad news. He was obviously well respected and loved.

Annie, as rx'd: 7:17 got a hang of DU's finally on the last rd.

Will do McFlurry on Sat. w/ the crew.

45/M/6'/180

TIME: 7:05 AS RX'D

DOUBLE UNDERS...I JUST STOPPED THINKING ABOUT IT AND THEY JUST HAPPENED...DON'T THINK!

SIT-UPS UNANCHORED

JIU-JITSU AND KRAV TONIGHT

STILL THINKING OF YOU MIGUEL...REST EASY.

PARADISE CITY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/21/72/167lbs

i haven't done double unders before so i just did twice as many singles.

6:45

i felt a little guilty so i did 5 sets of 100 jumps resting 30 sec in between right after the WOD. i haven't jumped rope in a while so that kicked my ass pretty good.

#142 wrob - Maybe it's Miguel's first sub-2 fran? we also don't know the date of the video, do we?

Gosh, horrible. Rest in Peace my friend. I had the honor of meeting Miguel at CrossFit By Overload's Baseball WOD of which naturally, Miguel won. Awesome guy!! Prayers go out for you, your family and your friends!
Godspeed my good man!!

Casey Jones

McFlurry as Rx'D

28:59.... probably the most surreal wod I have done to date. I never had the chance to meet Miguel but it felt as though he was with me today during that workout. My thoughts go out to his family and friends.

M/31/190

14.13
substituted high knee jumps for DUs. GHD sit-ups always. Hard freakin workout.

Didn't know Miguel but I feel sorrow anytime a young person passes too early.

RIP Miguel... I have been moved by reading others' experiences, thanks for sharing.

can anyone give a pro and con on barefoot rope jumping please?

was wondering what footwear, if any, is preferred?

RIP Miguel. A sub 2:00 Fran and all he can say was "That was fun" thats badass no matter how you cut.

DU's kill me. I got the form down somewhere around the 30 set, but unfortunately i was already like 14 minutes in.

18:45 as rx'd

16:00 as RX my DU's are terrible.. need to work on them!!! great work out though!

m/20/185

annie as rxed

7:09 w/ anchored situps

first time getting in a rhythm for du's.
felt good.

500m concept 2 cooldown & stretching

38/m/190
as rx'd

11:55

m/35/219/5'11

A.M.
DB arm curls: 30,35,40 x 10; 45 x 8
EZ bar curls: 35,55,75 x 10
Tricep Pressdown: 60,70,80,90 x 12
Close hand push-ups: 10,12,15

P.M.
WOD
Not as Rx'd
subbed 2x single unders
9:35

Tuck jumps and unanchored sit ups

9:40

To CFSD, as a 15 year fireman I have seen my share of tragedy in accidents and they never are easy especially when a loved one is involved. Words cannot express our sorrow for your loss. Miguel is now training with the angels at the greatest Crossfit facility there is. Godspeed and we will pay tribute to him at our box.

Bialo 45 5'10 205
McFlurry 16:50 OUCH!!!!!
165# PC

Miguels Fran video was filmed on:

October 11, 2008 Saturday Morning.

20/m/182

As Rx'd 6:10

GHD's from past workout were still affecting my abs, next time i should be able to make it sub 5:20

Forgot, anchored situps

God Bless you bro. RIP.

Prayers to your family and friends. We pass through life not knowing how we affect people with our interactions, and here we have an example of one young man who has made such a lasting impression on all of us.

Fair winds and following seas, Miguel...

17:51

Difficulties on getting the DUs to flow until the last rounds. Next time should be better. Situps need work too.

My deepest sympathies to Miguel's family. What an upstanding young man...I am so sad for our loss. It was so welcoming to see that huge smile on his face, and get a round of high 5's every time I saw him.

Rest in peace, Miguel.

m/28/08

had to sub push-ups for sit-ups due to low back pain

8:08

I will keep Miguel and his family in my prayers

Annie as Rx'd 12:35. Had very low energy today, so I kept missing DU's. 100 pushups afterwards.

43/m/177#
Annie as rx'd - 4:55 PR, missed only on 8th DU in rd of 40. Wanted sub 5 mins., so I'm pleased.
It saddens me when I hear news of a premature death. RIP Miguel.

RIP

Condolences go out to Miguel's family and friends.

43yom / 151

6:35 as rx'd

Sure helps that I finally learned how to do DU's. Round of 40 was unbroken and that was huge for me. This is over a 4 minute improvement from the last time I did this one.

how heart breaking to hear about Miguel. I had the pleasure of meet him at a CFSD cert...actually Miguel & Adam were off to the side watching & then it was at the end when I met him. Boys will be boys & it was amazing to watch he, Adam & some other random dudes play "oh yea, well what about this..." what an amazing man! I can only hope my boys will grow to be athletes suchs as he. I know all too well about the tragedy of a car accident...I myself was involved in a head on car accident 3 yrs ago resulting in 2 broken arms (one temp paralyzed), broken femur (not a rod), and a whole host of internal damage. I started crossfit as a tribute to surviving a near fatal accident (CHP had found my spouse only to tell him I may not make it once life-lighted). Now in honor of Miguel, I have a different sense to crossfit. I won't be pushing for myself but for Miguel.

My prayers to his family, friends, and his who crossfit family.

that was fun. lets do it again!!!! 6:34 not to bad, could have bone better

16:24, as rx'd

RIP Miguel. Fair winds and following seas brother.

7:18
subbed tuck jumps

also did 15 min of jump rope practice

M/32/6'2"/190

13:42

Doubled my single skips in each round except the last round.

No annie today, did "Jackie" instead

9:05

and got a deadlift PR 305, hooray

m/33/165
cfwu x2

13:10 as rx'd

28/M/140

My condolences and best wishes to Miguel's friends and family.

Annie- subbed tuck jumps for double unders

12:15

33 yom 220 bwt

annie
double unders
abmat anchored sit-ups
time: 9:14 pr by over 4 minutes from last time doing this workout

crossfit endurance pacing workout
3 rds of (1 minute work/1 minute rest x 3)
kept all work sets at 119-121 rpm's and at level 11 on bike. Harder than it looks but felt good to kick it out.

R.I.P. Miguel. What a heartbreaking loss for his family and the crossfit community as a whole.

No jumprope so made up my own:

10-9-8-7-6-5-4-3-2-1

Push press 105 lbs
Pull ups

22-m-210

14:36 using tuck jumps

RIP and Godbless

21/m/178

As Rx'd but w/ V-situps

4:42

cfwu x 1

50, 40, 30, 20, 10 reps of:

tuck jumps
decline situps #3

14:01

Did:
1- 25 DU - 50 SU
2- 25 DU - 40 SU
3- 25 DU - 30 SU
4- 25 DU - 20 SU
5- 25 DU - 10 SU

19 minutes. DUs are killing me...

7:00

Anchored feet on situps, jumps were bench jumps alternating legs.

Scaled down to 25-20-15-10:

Started with CFWU (practiced kipping on sets 2 and 3), dynamic stretching, dislocates, a few clean practice runs with bar (trying to squat more while getting under the bar), deadlift practice runs with bar, and jump rope practice (SU goes ok for a while, need more practice).
then WOD “Annie”, subbed tuck jumps, but I did them bad. I started from a good squat, but I didn’t raise my knees as much as I could’ve, and I also should’ve squated more on the landing. I did the sit ups on a declined bench.
time: 7:53
Cooled down with some more jump rope practice. Does it matter if the rope fells too light to go fast enough for DUs? I just didn’t feel like it could go fast enough, even if I had the timing/coordination down. Also did some more abs to cool down (hanging leg raises, side bends with kettle bell, “regular” sit ups with bar behind calves).

RIP Miguel

9:34
Ab mat su's anchored.

RIP brother.

CFWU (dips on rings, GHD SUs)

Subbed tuck jumps, SUs on decline SU bench.

9:14

Rest in peace, Miguel. My condolences to your loved ones.

DU every other one (half each round were SU and half DU). And I can't even string over 20 together doing it that way. Anchored situps.

11:20

Added Jumprope to Christmas list

Did an Angie;

23:53

CFWU was NOT standard as Angie is mostly CFWU.... I did 2 rds of 10 reps vice 3 rds of 15

RIP Miguel! My thoughts go out to all of his family and friends.

Jodi (F/30/110)

"Annie"
50-40-30-20-10 of:
Double Unders
Situps

Time: 7:10

No PRs tonight...but considering I did no warm up, felt like puking with every situp, and haven't done double unders in weeks, I'm happy with this. Now off to write my exam!

m/35/173

As Rx'd
9:35

subed 2 minutes for the double unders

17:05

f/22/140

As Rx'd
10:14

Subbed tuck jump for double unders

12:17

50-40-30-20 and 10 rep rounds of:
Subbed tuck jump for double unders,
Anchored Sit-ups

12:17

That video of Migs really didn't do him justice, I'm a terrible camera man (Blair Witch), and that was actually his second time getting a sub 2-min Fran, he had done it before about 12 days or so earlier. Unfortunately we didn't get the first one on video, so even though he didn't want to do it again, we had him do it to get it on video...

That was Miguel, he wasn't in it for the notoriety, though we all like to be recognized. He really just wanted to push himself and it literally took goading from guys like Eddie Lugo to get him to do it again for the camera.

RIP Miguel.

7:30 as Rx'd

Double unders tripped me up.

I dedicate my workout today to Miguel, as this is the best way i can think of honoring a guy who pushed himself as hard as he did in the gym.
My condolences to his friends and family...

What a bummer...RIP Miguel

Angie
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
7:39 RX

First time trying double unders...I wasn't very good at them...all sit ups flat on ground, unsupported

total time 20:50

First set was one DU every 4-5 singles, but I only counted the singles...lots of hang ups...took 7 minutes...eventually got to 1DU/1SU/1DU rhythm...discovered consecutive DUs on last set...

should see a big improvement next time

RIP Miguel ...

RIP Miguel

9:14 as rx'd

Du's need a lot of work. Practiced them aftwards and put together a string of 22.

RIP Miguel. I'm poorer for never having had the chance to meet you. You sound like the salt of the earth; the type of person this world needs more of.

Annie in 19:00. My DU's are horrible, but I did get me first ever multiples. Now I need to get more efficent.

Scaled to 1/2 the reps

6:55

RIP Miguel
Annie
Subbed tuck jumps, no jump rope
9:09
My sit-ups and "cardio" are a weak point.

30/ 135 LB/ FEMALE

CAN'T DO DOUBLE UNDERS. SO SUBBED 24" box jumps.

16:17

$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$$

As Rx'd
9:34

$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$$$

12:43

with GHD sit ups

As Rx'd 8:13

RIP Miguel

not rx'd
100/80/60/40/20 single unders
situps as rx'd

as rx'ed: 11:44. killed the double-unders, but my sit-ups are a joke.

11:54, GHD sit-ups, 20" box jumps (no jump rope).

RIP Miguel.

8:58 as rx'd (pr)

Did the 100 squats and 2 mu WOD first for make up.

Rested 20 mins and then moved on to Angie with GHD sit ups!

My double unders suck. Have not been practicing much lately and the most I got in a row was 4 ugh! adding GHD sit ups. OMG! THAT was fun!
Going for the first set up 50 my legs felt like bricks! lol

total time: 14:39!! lol time sucked by the work out was total kick @#@!!! YAH I can feel those endorphins NOW! lol

This is my second week doing crossfit, did "McFLurry" with Cleans, thrusters, (assisted) pull ups every round.

400 Meter Run
21 Cleans 185lbs
21 Dumbell Thrusters 50 lbs
21 Pull-Ups
400 Meter Run
15 Power Cleans 185 lbs
15 Dumbell Thrusters 50 lbs
15 Pull Ups
400 Meter Run
9 Cleans 185lbs
9 Dumbell Thrusters 50 lbs
9 Pull Ups
400 Meter Run

did it in ~50 minutes, the track is at least a 2.5 min JOG from the weightroom.

RIP Miguel

AS RXed

8:10

first time doing the DUs, was not pretty. luckily i'm a situp machine so i kept a halfway respectable score

19/5"11"/160lbs
Subbed DUs with Tuck Jumps.
10:45

Jacob # 299: Jumping Rope without shoes hurts. The majority of the times I miss it's because the rope got caught on my foot. Fast turning rope on bare skin stings. It leaves marks. I have welts all over from the wod today.

I'm not big into special shoes for anything but I like to have something on my feet to protect my skin.

"Annie"
Double Unders
Ab Mat Unanchored Sit-Ups
9:23 >:(

My double unders were so off! I can usually hit them like crazy in big sets. The most I linked today was 16. I had red marks all over my hands, back, legs and butt! I chucked the rope when I was finished.

So an Air Force Lt Col uses business hours time to moderate the CrossFit forum. UCMJ doesn't matter, but those forum posters do!

M/25/6'1/175

as rx'd

11:30

Still not proficient enough to do consecutive double-unders. Had to alternate between single and double until I reached the required amount of double-unders. Also, I'm having to explode pretty high to make it happen; need to work on smoothing out my motion.

Today did McFlurry rx'd 18:15. i was joined by Adam Briggs of Cross Fit South San Clemente, Rachel Medina of Cross Fit South San Clemente, Michelle V of Cross Fit San Diego, Lt. Col John Ryder of Cross Fit Camp Pendleton, GySgt Tait of Camp Pendleton, and Jason Seeforth from Cross Fit Black Diamond. Ladies and Gentlemen if your going to execute this WOD bring your "A" game and the passion and love Miguel brought to Cross Fit or I quote "you will find yourself wrecked". Cross Fit San Diego this was an outstanding WOD in his honor and he would smoke it, walk outside and puke then flash that smile of his... R.I.P Miguel...

19/6"/210
did "mcflurry" with assisted pulls in 29 mins

m/24/6.1/196

As rx'd 9:05.

Fingers laced behind neck for duration of anchored situps.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

As rx’d: 15:05
Sit ups unanchored on Abmat.
Foam roll after.
Compared to 070703: 28:32

Got to level 10.5 on beep test today, 2 levels higher than before when I was not on crossfit

WOD

8:31 as rx'd

30/m/5'11"/200

As Rx'd w/ anchored situps

7:36 (PR) previous PR was 17:50

My situps suck and my DU could still use some work but overall i'm happy with my time.

Sad to lose someone so young. My prayers go out to this young mans family and friends.

as rx'd
9:30

between this WOD and volleyball practice my legs and abs are screaming at me.

rest day tomorrow. can't wait to battle some cardio with these beaten abs.

As RX with situps anchored: 13:56. Prev. PR was 17:08 so pleased with improvement. 1st round of DUs were brutal then got the rhythm by the end.

45/182

Rest well and in peace, Miguel

No Annie for me, today is:

"Miguel"
400 Meter Run
21 Power Cleans 185 lbs
21 Dumbell Thrusters 50 lbs
21 Pull-Ups
400 Meter Run
15 Power Cleans
15 Thrusters
15 Pull-Ups
400 Meter Run
9 Power Cleans
9 Thrusters
9 Pull-Ups

28:32.

Miguel would have done that in half the time, he set standards for us all to aspire to.

6:42 as rx'ed....still working on double unders in the five fingers...the rope gets caught between my toes sometimes!! good stuff though

28/m/181

As rx'd

8:25(pr)
My DU suck!

GODSPEED MIGUEL

5:49 as rx'd

RIP Miguel Flores. Deepest sympathies to his family. The tributes to Miguel speak to what kind of a guy he was.

Annie as Rx'd: 12:19

Abmat situps unanchored.

What horrible news. My deepest condolences to the friends and family of Miguel.
Let us all embrace life, be grateful of our health and cherish the beautiful people around us.

sportingly yours,
Apollo

RIP Miguel.

RIP Miguel; I'll be keeping your family and friend in my prayers.

7:44 mixed single and double unders because i struggle with just du's

first time as rx'd
15:14
I'm happy with the time and my body is spent.

Wow, 22, I didn't know Miguel, but see that in his short time, he made a big impact. What's my excuse?

SU, doubled amount, otherwise as Rx'd: 8:45

70 jump rope
35 sit ups

50 jump rope
25 sit ups

40 jump rope
20 sit ups

30 jump rope
15 sit ups

20 jump rope
10 sit ups

6:20

Still trying to learn the double unders.

6:23 as rxed

15min rest

Old OPT comp wod 4:22 100sq/400m run/30wb 20lbs

m/24/5'6"/160
8:21
did a double under every 3 or 4 or so. Tried my best, you can get really angry on this one.

M 5'11'' 26
first time as Rx'd

4:59

m/44/175

3.5 mile run to warm up

modified singles x 2 for DU
situps as rx'd
100/50
80/40
60/30
40/20
20/10

8:08

F/42/5'6/124

Annie

Subd 3x single for double unders

8:00

RIP Miguel, your intensity in that video is truly inspirational!!!

CF Warmup x3

As RX'd 4:43

Abs still tore up from sundays WOD. Added 3x8 barbell curls/tri pressdowns to satisfy my healthy addiction to "the pump"

subd 3x for double unders.... attempted tuck jump; died at 20
wee one helped by sitting on my stomach during sit-ups; ouch!

21:30

m/47/175
8:40 as rx'd

1312

matman

And I did a Fran for Mr. Flores

Did "McFlurry" as RX'd with 115# Thrusters rather than 50# DB Thrusters in 24:07. Tough workout for a tough kid! Thanks for the push Miguel!

16:22 - struggled w DUs

M/42/212

4 Singles for every Double, situps on ab mat
Time 12:05

200/50
160/40
120/30
80/20
40/10

M/180/22/5'10

I got my first double unders today, but couldn't string together more than two. So did tuck jumps, or so I thought they were tuck jumps instead. Time seems abnormally fast. Time was 5:11 so thinkin' I did it wrong.

11:57 as rx'ed. Need to work on those double unders.

New to double unders, did singles in between till i worked it out. Feet anchored for sit ups, 7'43.

Flores,
You are a good man and a motivator, I remeber when we were in hell week at BUDS, during the run towards the elephant cages, you kept yelling yeah! we are doing great guys just keep it up, even when no one else was saying anyhting. At least I know now you are in a better place. RIP

Tyber Cheever

12:32. 59 secs better than last. having problems stringing du's together today. was only getting 3 in a row until last 2 rounds.

M/27/180/6'
27:22
Godamn this was hard!!! Thought it wouldn't be that bad. Got a really bad headache at DU # 42. Had to sit down for a couple min. This happens sometimes when I do a lot of jump rope. Anyone know what causes that??

Took me forever but at least I got it done.

as rxd.......6:30.....jb

12:31. Couldn't do double unders, so I did three times as many regular jumpropes.
M/40/6'0"/202
STROKE SURVIVOR

RIP Miguel.

18:10 as rx'd.

50,40,30,20,10 DUs & Ab Mat Sit Ups

Dave was 19:59.

M/40/180

My sincerest condolences to Miguel's family and friends. He seems to have been a fine man.

As rx'd:

10:01 (PR by 9 seconds)

More better faster

as rx'd 14:40 first annie and my first time doing double unders.

'Annie' time = 6:58. Sit-ups performed using an Abmat with feet anchored.

RIP Miguel

I wish I'd had the privilege to have known this young man

45/76"/190

skipped CFWU

did some stretching and about 100 singles

as rxd

11:52 PR (vs 19-something last time)

Deepest sympathy to Miguel's family and those who knew him. A phenomenal athlete and an inspiration to everyone.

"When I saw your body fall
I knew really you had won
For your grave was not the earth
But the reflection of the sun".

RIP Miguel.

CFWU 1x15
ran 1 mile

Anne--awful/ double unders--erratic at best top with 10 knees to chest just to get some heartrate. Can't practice enough--Buddy Lee.
the battle ended at 27mins.

12:26 as rxed (about 1 minute faster than last time)
Form on DU's was awful

10:00 as rx'd

37M/5'10"/168#

Warm-up: 100 SU; skipped reg WU to rest R-shldr.

As Rx: 5:58.

Cool-down: hamstrings stretching.

PR by 2:55. Anchored bent-knee SU.

My thoughts are with Miguel's family and friends. I'm sorry for your loss.

First time doin Annie

I havent done double unders in months it seems like... as rx'd about 14 minutes...the first set was the worst trying to get my form down and finding the right length on my rope. By the end i was doing 25 unbroken so that felt nice

M/23/6'33/220

M/31/174lbs

"Miguel CFSD, A.K.A. McFlurry"

For time:

400 meter Run
21 185lb Cleans (Miguel's Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbell Thrusters 50lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Pull Ups
400 meter run

19:56

LOVE YOU BRO!!!

WU-60 burpees

as RX'd 16:01

My damn jump rope broke right at the last set of 10, and I had to use the heavy gym rope.

RIP Miguel! My sincere sympathies to his family and friends!

Sub'd tuck jumps for double-unders (1-for-1):

11:18

Semper Fi!

Did puppies as Rx'd: 10:31

M/34/180/6'0"

As Rx'd
8:20

31yom, 5'9, 160#
11minutes.

13:38

22 / M / 5'9" / 125

Can't do double-unders, so I practiced for about an hour and did sit-ups 20-15-15-10-5 unanchored on the floor.

I haven't jumped rope in months because of an ankle injury (from jumping rope). I hope this doesn't re-injur me.

10:31 rx'd - rope broke during the first round and I had to find and untangle another one otherwise I think I could have been under 10 pretty easily.

m/27/5'11"/178

4th week of CrossFit - this was my first time with Annie. I discovered quickly that I do not possess elite jumprope skills. Subbed 2x single unders for double unders.

CFWU

WOD - 7:32 my way

Then repeated the whole thing for no good reason

M/19/168

Warm up- light 1 mile jog

Wod As rx'd 6:44

Did a workout with friends instead:

3 rounds of:

Run 200m
15 Thrusters 75#
4 sets of stairs
30 lunge jumps w/ medicine ball
1 min skipping
15 burpees
Run 200m

2nd round - 6:30
3rd round - 6:08

I was inspired by Miguels performance with the sub 2:00 Fran when I first heard of it a few months ago, I was unfortunate not to know him personally, but all the same crossfit and the world will miss an fantastic athlete.

RIP Miguel, and my deepest condolences go to his friends and family

11:05

2x jump rope. (3x next time)

Basement not high enough for double unders, so subbed tuck jumps.
Sit-ups on Exercise ball.

Janet f/49 6:20
Scott m/48 5:29

I just read about Miguel. Terrible. I feel awful that my first post was about my time and not this.

My sympathy to his family & friends. RIP, Miguel.

34 / F / 5'4" / 120

8 min as rx'd

first time doing Annie, my double unders are getting better and better! loved this one.

7:24 Could not get the D/U's rocking in the first 50.40 and down were solid, couple of misses.

CFWU X 3
*no sit-ups

WOD
100-80-60-40-20 Single Unders
50-40-30-20-10 Anchored Sit-Ups
11:25

Practiced Double Unders Afterwards

M/23/205

RxD with anchored sit ups

5:40

7:20

57 y.o. 156lb 5'10

As Rx'd 10:28

May god bless you Miguel

Substituted double unders with singles 2x
situps at 22 degree incline

10:15

male 49/73"/198

inspired by Miguel's dead-lift burpee video

RIP and prayers to his Friends and Family

Just did Annie last week, so I did this instead.

Complete in as few sets as possible:
75 pound Overhead squat, 75 reps

10,12,18,19,11,5 (6 sets)

Should have been able to do it in 5 sets. And for some reason, my numbers kept going up.

rip

subbed tuck jumps for double unders due to lack of space
time 7:14

sub. DU / tuck jumps

done in 14.02 wat a shame

M/23/6'2"/200

100-80-60-40-20 Single Unders
50-40-30-20-10 Stability Ball Crunches

couldnt get double unders into a good rythm to do sets. need more practice.

8:15

m/40/6'1"/195

as rx'd - 11:58

also did yesterday wod - 1st time clean and jerk
85
95
105
125
125
135 sloppy 2x
125

"Annie" (AbMat anchored situps)

time = 11:58(PR by 1:36)

DU are still killing my time
can't do consecutive DU's, only alternating
SU-DU-SU-DU...

25M/6'6"/235lbs

as rx'd: 5:35

just couldn't find a rythm with double unders. next time.

Miguel, fair winds brother. You died so young, but such is the case with most great warriors.

The way of the samurai is in death. - Yamamoto Tsunemoto

WOD

30 minutes of snowshovelling the driveway...7 inches of snow here

Via con Dios, Miguel. Peace to your family.

13:31 Annie. Damn you Double-Unders.

6:08 as rxed

15min rest

Old OPT comp wod 4:38 100sq/400m run/30wb 17lbs

rip

My heart goes out to Miguels family and the CFSD family.
Go in Peace.

Dutch

'Annie'

57/M/195
22:24 getting better at those DUs but a long way to go yet.

48/F/125
24:19

33/m/5'9"/185

5:04 Rx'd

Feet not anchored.

Start to gas during the situps midway during the round of 40. Love the all out sprint of this workout.

Fair winds Miguel, and peace to your family

As rx'd - 10:54 (new PR by 2 mins)

God's speed, Miguel. Our prayers are with you and your family.

M/47/5'9"/170

14:10
Have been working on DUs so that wasn't the problem. The real time killer for me was the unanchored butterfly situps. I have a hard time pounding those out fast. Though, the abs are burning like crazy so that's probaby a good thing.
I'll have to try these anchored next time to see what they do for my time and how my abs feel afterwards.

As Rx'd

Unanchored
6:16

Tuesday 081209 - m/22/5'10/153

"Annie"

Pack:
35-25-20-15 and 10 rep rounds of:
Tuck jumps
Sit-ups

time - 7:23

Definitely doing it as Rx'd next time.

navy seal crossfit

"Pearl Harbor" for time:

21-15-9
Pull-ups, Box Jumps
then run 400 meters

21-15-9
O/H Squat (95lb), KB Swings (50lb)
then run 1 mile

21-15-9
Weighted sit-up (45lb), Pistol
then end with 400 meter run

Notes: 3 attack waves. The sets should be fast and furious. Pistol is a one-legged squat. For the pistol it is total number not for each leg (ie: 21 is 10 on one and 11 on other leg, etc.) Use an assist or stand on a box. Post your time in the CrossFit forums.

I timed each section because i did this at night at 24 hour fitness and it was packed. Very tough workout though...done as rx'd

round 1 8:08 including getting to the treadmill and getting it up to speed as well as waiting for the pull up bar.

round 2 19:44 with a 55lb db instead of 50...not available.

round 3 13:23 including time waiting for a treadmill to open up.

19/m/164

13.06

subbed double unders for tuck jumps

WOD as RX'd
no time because the clock was stopped accidentally

9:50 subbing three alternating high knees for DU's and throwing in some tuck jumps too since i didn't have my jump rope. Sit Up's unanchored.

32/m/5'8-3/8"/182

my stomach hurts ; )

M/23/152 GregAwu

Annie as rx'd (anchored situps) - 7:25 PR

miguel, my heart goes out to your family and friends. you will be missed.

When Annie grew up to be six feet tall, she made a new workout, which I shall dub Annabelle:

50, 40, 30, 20, 10 rep rounds of:
36 inch box jumps
Leg raises (I used a roman chair; someday I'll do them hanging from a pullup bar).

Time: 19:14

pre: max box jumps in 2 min. 67

wod: 15:40, my Du suck

post: max jumping pullups in 2 min. 164

RIP Miquel

Our prayers go out to the family.

as rx'd - 6:46

bw 205

13:22

Alright so WOD
10:38
with the DU's severely lacking!

then I went ahead and did the tribute workout "McFlurry"
19:26
scaled it to 100 power clean
15 dumbbells

10:19 PR!

I got 28 DUs in a row. WooHoo!
Abmat situps with feet unanchored and soles of feet touching each other.

RIP Miguel

ehhh didnt have a jumprope so subbd just jumping like i would if i did...4:36

Warmup: 10 minutes of 10 1pood kb swings, 10 TGUs w/15lb db, 10 12lb wallballs, 10 lunges

Annie: 17:05

First time w/double unders, finally getting a rhythm 1SU1DU1SU1DU.. strung 9 together in the round of 20.

Situps: 50 straight-leg, 40/30 Abmat, 20/10 GHD

With deepest sympathy to Miguel's friends & loved ones:

"Were a star quenched on high
For ages would it's light
Still travelling downward from the sky
Shine on our mortal sight.
When a good man dies
For years beyond his ken
The light he leaves behind him shines
Along the path of men."
~Alexander Russell Maine

Shine on, Miguel, your light has clearly illuminated the lives of many people ...

RIP Miguel, my prayers go out to the family

m/30/6/200

First time trying double unders instead of tuck jumps. Pretty rough at first, but smoothed out during the workout. Could get 10-15 in a row.

Somewhere around 17:00 as I stopped my watch on accident spazing through the first round.

m35/168/5'8"

17:46 as rx'd, haven't quite yet mastered the double unders but I'm getting there!!!

m/22/165#
As Rx'd
7:12 (PR)

RIP Miguel

36 M 170#

9:45 (used AbMat sit-ups)

Rest in peace brother.

M/24/5'10"/145

22:22

12:07:20 (anchored)

28/m/160/5'10/orlando
it didn't even occur to me to try un-anchored.

9:50

Situps unanchored
DU - set of 50 took me 2:45! Really struggled out the gate but got in a rythym later in the workout.

M/36/5'6/180
16:40
Stict DU and situps grounded. Then went back to the clean and jerk to try for a PR. Was so ticked off yesterday because I could not get past 155 on the clean, I as before stated watched every demo on the clean that I could find. Set a PR after Annie of 155 for the clean and Jerk.

Also rest in Peace my Brother Miguel. Never new you in Person but as everyone hear can say we knew your Spirit. You will live on.

In Honor of Miguel, Adam B, Rachel M, Michelle V, and myself did "McFlurry" today. As I finished I started to reflect and think. It doesn't matter what are times are, or if we do it rx'd or scaled. What matters is today and Saturday a community, I mean a family that strings across the world will come together because of one great man. We will become stronger and tighter because of it. Once I was standing in front of my Commanding Officer and he asked me, "What is the mark of a man?" I answered his ability to bounce back from adversity." Before the Cross Fit world I want to recant that statement and say, "The mark of a man is the legacy and impact he has on the world when he is gone." Because that is extactly what Miguel Flores has done. He brought a community and family together because of his impression he has left on us. R.I.P. and Semper Fi brother we will miss you.

rip

As Rx'd

First time with this.

7:16

First round all messed up everything, second ipod was ripped off. Then we got it figured.

Feet anchored, I usually follow our leader Freddy's technique with UN-anchored but thought I'd like to see how I compare to the speed demon Speal!

8:42 rx'd

double unders went well, but not all unbroken. situps unanchored. if my feet were anchored, the situps woulda gone much faster

9:01 as rx'd

M 36 5'7" 180

R.I.P. Miguel

Did a scaled down version of Nancy...

5 RDS for time
400M run
55# OHS - 15 reps (RX'd is 95#)

14:17

should have made the OHS heavier

then practiced some MU's and got my FIRST ONE!!! Whooooooo Hooooo!

then practiced some heavier OHS
95X5, 105X5, 115X5, 120X3

Thanks Nick! I love CF...

kk kk kk kk kk kk
F/45/130/5'2"

9:18

worst I've ever done I think lol... my muscleups come easier than my doubleunders tonight hahha.

'Annie'

As rx'd - 9:46
Abmat anchored sit-ups

m/180/32

As rx'd: 14:31
DUs hurt my time.

m/43/6'2/170

Scaled DUs with 100 singles each round.
Completed all set-ups

18-20 minutes.

I haven't jumped rope since I was about 10.

Love it!

my time 10:57
Marcus subed double unders with double the number of singles. his time 9:55
"May the Lord bless you and keep you,
May he smile upon you and be gracious to you,
May he look upon you kindly and give you peace."
R.I.P Miguel

Just did "McFlurry"
Had to scale the cleans to bw (160)

That was insane..... 31:42 was as good as i could do, had a visit from Pukie.... Miguel, I hope you are smiling down on those of us trying to reach the awesome standards that you set.
Hooah!

25/m/5'11"/175
As rx'd
I hate DU
11:30
My thoughts and prayers go out to the family of Miguel

m/35/6'1/191
As rx'd
abmat SU

11:38

Shipmate, Fair winds, following seas on your journey. Paul

F/23/145

Sub'd 35-25-20-15-10

19:37

Boo to DUs!:)

I would like to thank the site personally for removing all of the filth that Chicago Jason had the disrespect to post. Talk about bad form...what a homo

Pullups, Pushups, Squats, Dips, Hanging Leg Lifts, and 45# Overhead Squats warmup (10ea)

Annie (decline situps)
7:55

Rowed 3km in 12:07
Wanted to play on the tread climb thing (rock climbing treadmill looking thingy, it was cool) but it was getting late. :( Perhaps tomorrow or Thur.

M/33/70"/170

8:10

I can't do double-unders! I had to do singles instead, but now I realize that I should have doubled the amount. Well, something to work on again...

10:36

subbed 20" box jumps for double unders. 19:42
Semper Fi

R.I.P Miguel

15:46
Subbed double unders with tuck jumps.
Feet under medicine ball.
First time doing this. Can't do double unders. Will be practicing them still. Will do better next time.

Male/26yrs/6'0"/170lbs

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

5:26 (PR) Big time... last one 6:21

Didn't want to do this one but went ahead with it anyways. Had to break up the 40's on the double-unders 33 and 7 but other than that all were unbroken and felt surprisingly good.

f/32/5'4"/130

7:03 w/unanchored abmat situps

48/m/190

As Rx'd. 11:20

as rx'd:

10:56

6:53 - Tuck jumps, anchored situps. Down considerably from 8:19 on July 3, 2007

Annie was a tough one
Warmed up with a .75 mile run

35 25 15 10 5 of hack jumps (didn't have a jump rope) Should have stuck with the 50 40 30 20 10 jumps were not as challenging as i thought they would be!!
50 40 30 20 10 sit ups
Time 9:02
(21/f/5'10/160)

Miguel...

CrossFitter, Trainer and Friend.

Selfless, encouraging and inspiring...

My friend, My hero, My Angel.

Godspeed Miguel, we love you.

Eddie, Lisa, Elena (your coloring partner) & Jada Lugo Lugo - CFSD

My sincere condolences to the Flores family. What a tragedy.

11:01 rx'd double unders were a mess today. Haven't been practicing them much.

RIP brother...

Modified Annie:

Mom:
100-80-60-40-20 Single Unders
50-40-30-20-10 Sit-ups

14:21 min

Me:
150-120-90-60-30 SU
50-40-30-20-10 Sit-ups

10:38 min

I have recently converted my mother to crossfit. She loves it!

M/33/205/6'0"

8:57 as rx'd!

f/25/5'7''/135

Annie as rx'd 6:10
m/50/170/5'8 first time with annie.
R.I.P.

First time actually doing this one in about 1 year of crossfit. Felt good.
As RX'D (Speal style, except slower)
7:03 PR

M/24/158/5'7"

Subbed double unders for tuck jump
Didn't make it through the sit-ups without a little assistance. Not used to that many sit-ups - still in my third week.

14:18

R.I.P. Miguel

OK so when I try to do the double unders I keep slapping myself in the shins with the rope (I did do 1 though!)

anyway so I doubled the number and did single unders.

it took about 40 mins to do

50 situps
100 single unders

40 situps
80 single unders

30 situps
60 single unders

20 situps
40 single unders

10 situps (incline)
20 single unders

I am struggling with the situps... had to take some rests but at least I did them all.

30m/156/70"
cf w/u x3 w/ turkish getups 1.5 pood kb swings 15x2

as rx'd
7:49.

Rip brother.

sorry freddy c. I believe I am the king of double unders!

I suck so much at them!
As rx'd: 8:12

M/24/170

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Un-anchored Ab-mat Sit-ups

Time: 8:25,still got to work on the double unders some more!

R.I.P

As Rx'd: 10:10 minutes

As Rx'd: 12:30

#418

Hey Conor, sorry to bother you brother but I just wanted to let you know that I am a Christian. As such I know Jesus Christ as my Lord and saviour and it bothered me seeing God's name desecrated in your comments. If you're not a Christian then you probably don't understand (and I'll pray that someday you do) but out of respect for a fellow crossfitter I respectfully ask that you not use God's name in vain on this sight. I mean no disrespect and none of us are perfect, it's just a humble request man to man. Thanks and God bless! Keep up the good work!

As RX'ed, 7:48.

Subbed squats for double-unders, and did 5x50 situps.

9:53

I then attempted "The Bear" @ 80 lbs, I was feeling ballsy... I made it through three rounds before my shoulders(still sore from yesterdays C&J's) decided to call it quits

M/39/5'6"/193

11:37 - single-unders

Gotta work on those doubles, but not at 11 PM.

Never knew Miguel, but he was WAY too young. "Like a thief in the night..."

48/male/6'/205 week 5 of crossfit
went to the gym and the one jump rope they have mysteriously disappeared so...subbed in tuck jumps first time at annie 15:46

RIP Miguel. . .

Annie: 5:54

Was about 5 minutes after "J.T." (8:31)

PR for both.

-jj

Rxd: 12:12

On situps, used abmat and anchored feet. First time really linking double unders, can't wait to see this one again.

My thoughts and prayers go out to Miguel Flores' family tonight.

9:22 Rx, unanchored situps on a yoga mat

Followed by 3x200m row intervals, L10 setting, 1 min rest: 37.1, 36.9, 37.7

Run 5 Km 26:39 for WU

WOD
situps feet anchored, hands behind head.
subbed 20" high agility jump for DU's
7:49

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu

WOD: "Annie" as rx'd
anchored sit-ups

time = 6:31
still breakin up the doubles too much.

then had a go at a lil "Freddy's Revenge"
5 rounds for time of:
120# barbell shoulders to overhead, 5 reps (push jerks)
burpees, 10 reps

time = 6:38

at nite went to Valley CrossFit for:
warm-up with 400m of jumprope skipping, then a couple cycles of team suicide lines with d-balls (constant movement, even when not running; squats, steam engines, jumping jacks, etc), then...

WOD: for time,
complete 2 rounds of
50 x wall-ball (16# ball, ugh)
50 x ball-slam (20# d-ball)
50 x kb high pull (1.5 pood)
and then run 400m

time = 22:17
horribly slow at wall-ball still. o wells. good workout.

Rest in Peace Miguel. An amazing athlete - what a tragedy. My heartfelt condolences to his family.

m/29/63kg/166cm

As rx'd 9:50 with feet unanchored

This is the first time for me on this workout and my double unders are coming along pretty well, sit ups were a little slow though.

m/19/143#

as Rx'd

8:16

46 - 6' - 210#

As RX'd

5:54

Weighted ABMat situps.

Post: 30 Muscle-Ups for time.

Miguel, may you rest in peace.

Did a modified "McFlurry":

800m run w/flak jacket
21 cleans (had to use a wt. prescribed for a 6yo)
21 DB thrusters (35 lbs)
21 PUs w/flak jacket

800m run w/flak jacket
15 cleans
15 DB thrusters
15 PUs w/flak jacket

800m run w/flak jacket
9 cleans
9 DB thrusters
9 PUs w/flak jacket

My prayers go out to his family and friends.

May fair winds guide you on your final journey.

Ed

m/31/230/68"

worked on muscle ups and ran 2.25 miles

17:03

first time for real double unders! got better as i went

11:07 as rx'd. People got in my way and slowed me down. Had to wait a little bit. I know I can do faster.

McFlurry

Run 400m
21 Cleans, 185 lbs.
21 Pull-Ups
Run 400m
15 Thrusters, 50 lbs. Dumbbells
15 Pull-Ups
Run 400m
9 Cleans, 185 lbs.
9 Pull-Ups
Run 400m

18:09

I hope I did you proud. We love and miss you, bro.

26/m/157

9:40 as rx'd

Felt good on this one, just need to get my double unders better

#540 Miller,

With all due respect Mr. Miller, God's name was never mentioned in post #418. All Conner said was "godamn." "God" is not the name of the LORD. The word "God" describes what He is, much like "human" describes what we are.

YHWH, which means "I AM," would more correctly relate to the LORD's name. See Exodus 3:13-14.

In any case, if speaking this way offends you, or in Conners case, typing it, then a gentleman would honor your request to refrain from speaking such.

Peace.

3x Reg Jumps.
Time: 6:50

13:36

17:43 as rx'd.

~18 (was interrupted)

M/24/187

As Rx'd: 11:25

sub box jumps : 13:37

15.19

what slowed me down most is bad technique on the double unders. for the 50 and the 50 DU my skipping was shoddy and I could't get a rhythem going so that probably added 2 minutes or more to the whole thing. 30 was better and 20 and 10 were quite good.

then I did 2 drop sets for time of

20 sumo squats with each of the following weights:
35 32.5 30 27.5 25 (kg) (all up 100 reps)
first round: 3.58
second: 3.53

R.I.P

Annie
150-120-90-60-30 SU
50-40-30-20-10

13.29

sub'd burpees for double unders
23:10

45/M/154#

5:54

as rx'd 10:19,
Double unders were terrible. Needs alot more work.

34/M/185

as rx'd
7:30

My condolences to friends and family of Miguel. RIP.

M/40y/5'8"/163#

WU: 30 min practicing Double Unders. This was my first time with DUs. (I had intended to practice them for only 10 min!)

As Rx: 16:34

11:38
avg HR 130
Peak HR 150
55/195/5'10"

38/m/240

as rx'd
20:21

M/27/71"/165#
As Rx'd: 5:13

5'42" Rx'ed with ab-mat sit-ups
DUs felt easy. Stayed relaxed and they stayed unbroken, except the first set when the rope hit the GHD. Sets of 30 and 20 on the sit-ups had a pause for breath each because my neck was straining a bit.

M/192#/5'10"/31

13:13

m/47/183

First Annie

8:03 as rxed

15min rest

Old OPT comp wod 5:31 100sq/400m run/30wb 22lbs

subbed two jumping jacks for each double under.
15:15

M/23/6'/165

First Annie. Still working on DUs, sub'd tuck jumps for now.

Time - 10:00

37/6'2"/198

Time: 8:20 as rx'd with abmat situps. Double unders were surprisingly good. Situps suffered took a hit because of sore abs from the ghd situps a few days ago and grueling push jerk workout.

Amazing post Rachael! God bless Miguel, family and friends.

as Rx'd feet unanchored. 6:59(pr)

25/m/6'1"/205

as fragged 18:20

F/28/5'5"/140#

Annie as Rx'd
anchored, abmat sit-ups

5:28

Give them the bird!

M/27/185

As rx'd

8:52

frustrating, still can't jump rope, much less a du.

did 20" box jump for du's

12:06

Annie
as rx'd
4.37.
last time,5.10,so pleased with the big improvement.sit-ups take the longest,
doublers,non stop.

Modified--as rx'd, but including ring push ups as a 3d exercise:

32:45

Subbed 4:1 single jump ropes for DUs

14:38

as rx'd 10:43

15:07

final go the hang of DU's. Much faster next time.
non-anchored situps

m/5'3"/160/29

as rxd

just over 9 min

i suck at double unders

I cant express how much reading all of your words means to me. I have known Miguel since the sixth grade and he was every bit as great as all of you remember him, even more in alot of ways too. Some of us will never forget his squinty smile or his side-splitting laugh, or especially the way he influenced and touched our lives. I still cant believe he is gone. It doesnt suprise me that even people he met once were floored by his amazing personality and spirit. He will be missed and he will always be loved. Thank you guys so much for loving him and caring for him the way I'm sure he cared for you. He did have a heart of gold, and I'm glad for you if you had the opportinuty to appreciate it.

Bwt 191

as rx'd 12:00

RIP

On behalf of the crossfitters at 24/7 Fitness in Winston-Salem, NC, please extend our sincerest condolences to his family and friends.

R.I.P. and prayers and thoughts to your family and friends.

Kevin, as rx'd, 15:25--ouch; double-unders officially my goat, but i actually got 3 consecutive for the first time ever on the 20 and 10 rounds. Going to kill this time next time it comes around.

Kate--subbed single-unders:200,150,100,75,50--12:00.

M/39/175/6'

As Rx'd 8:38

subbed tuck jumps for double unders. Abs were still really sore.

15:07

m/30/5'11/179

6:44(pr) previous best was 7:10
abs were flying. double unders kept breaking up. and i had to untie a knot in my rope that developed during the workout

M/32/170
Rx'd : 18:32 (Need a lot of practice with DU)

Dear Jeff & linda:
My prayers & thoughts are with you during this very sad time. What a wonderful young man, you can see it all in his smile. May God bless you and your family. Thank you for the pictures of Miguel. My heart felt love is with you all
Love, Yvonne Siegner

M/48/153/1-1-06

Anchored, knees bent, lumbar support. got last 4 in a row.

13:28

tuck jumps
crunches (sore back)
20:38

38m/6/183

wod as rx'd since 5/22/08

7:47

9:40
SU's anchored abmat stylee

almost a minute better than last time...

M/19/5'11"/160

Got a few consecutive DU, but mostly sets of 3-4

25:32

Tuck jumps subbed for double unders

13:18

21:51

as rx'ed
8:15 pr

As rx'd with single jump between doubles
11:27
then finished with another 20,30,40 and 50 of each. This was one of those workouts that when I first looked at it I thought good an easier day b/c I can jump rope. Then it kick my butt. Oddly a part of me loves those workout.

full GHD situps

19:59

8:51

I could not do more than 5 DUs to save my life the first round, got all 40 at once the second round, and a majority if not all of them the remaining rounds. Really disappointed, as I was hoping to be a lot closer to 7 minutes :(

13.41

double the jump rope
no unders

go chief

M/46/160

Modified as follows:
50-40-30-20-10 reps of
-Jump Rope single-unders at 3:1 ratio (calf injury--not ready for doubles nor tuck jumps yet)
-Sit-ups

12:25

Unanchored sit-ups
9:35

sub single under at 2x amount

11:54

as rx'd:

9:58

15:32

Getting better at DUs! Still have to single-under between them, but I can get 10 in a row before I get cocky and screw it up. :)

Sit-ups were anchored with straight legs.

30yo/M/6'4"/219#

As Rx 8:59 (PR)

Not as RX:
Single Unders x 100,80,60,40,20
Situps as RX

Time - 9:04

Dear Jeff and Linda,

I am so sorry. I met Miguel only a couple of times but moreso I knew him thru your immense pride in him.

I am truly shocked by his untimely passing, but he will be forever remembered in our hearts.

My heartfelt Love,

Lee

RIP Miguel. A true champion.

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Time: 6:28

Only broke double unders twice.
Sit ups slowed me down as usual.

Before:

Clean form practice. Much better than yesterday.

50 - 40 - 30 - 20 - 10

tuck jumps and sit ups

9:53

F/37/123
Still a day behind... Annie today with double unders and abmat situps- 10:40. Got a pr of 15 d.u. in a row! woo-hoo! Boy do I need practice...

25/M/6'1"/195

1st attempt at Annie...really 1st attempt at double unders other than random practice.

As RX'd:
13:18

...Double Unders need work, but it's a start.

RIP Miguel

scaled to half volume
8 mins

Thoughts and prayers to the family and friends of the departed.

11:37; First time doing/counting only DUs - broken by singles - highest consecutive DU=7

6:49

F/38/140lbs/5'6"
10:20 as Rx'd
first 50 DU's sucked, then I got my rhythm. Next time I will warm up a bit more with DUs first.

imfit.ca
firepowertraining.com
Milton, Ontario, Canada

today i did 100 singles and 50 situps, 80 singles and 40 situps and so forth. cannot do double unders yet. all the way down to 10 sit ups. approx 17 min also did 50 back extensions and ran 1 8 min mile.

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders SUB Tuck Jumps
Sit-ups

8:28
----------------------------------------
Compare to 070703

10:25

This was my first time attempting this. I did a mish-mash of double unders and subbing singles for a 3 to 1 ratio. Last set of ten was all double unders as I began to get the hang of it.

16:30

"Miguel CFSD, A.K.A. McFlurry"

(Lite Version)

400 meter Run
21 115lb Cleans (Miguel's Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbell Thrusters 40lb
15 Pull Ups
400 Meter Run
9 115lb Cleans
9 Pull Ups
400 meter run

18:31

RIP

15:50

How could anyone say that comment #40 was evil? obviously the person writing it was friends with miguel, and passing on information that he would want for all of us to hear. God bless Miguel for being such a good man. And if any of you who said to ignore comment #40 had any respect for Miguel, you would not be putting down anything in respect to his friends, or what mattered the most in his life.

29 yom, 180 lbs

11:45 (pr) as rx'd

ok, so obviously i do not know how this whole comment section works! When i commented a moment ago I was commenting on someone elses post. Sorry!

So sad about Miguel.

9:24 dus need lots of work, alternated doubles with singles, counting only the doubles.

Tuck jumps on a mini-trampoline (just for the soft landing/ knee surgery)
Unanchored sit ups
12:48

bw 250.0
subbed tuck jumps with Mark, unanchored crunches.
9:11
Feb 21 was 12:16 with anchored situps.

14:37

7:31, chelle did 8:40

M/19/165

As Rx'd

7:11 First "Annie" i like this one A lot!

M/59/173/5'10"

Not sure if I did double unders but did
50/40/30/20/10 jumping rope and situps.

Started by watch but somehow messed up and didn't get the finish time. About 15 mins.

14:40

12:56 tuck jumps

F/25/130
As Rx'd
15:18 First Annie with double-unders. I did 9 in a row for the first time. Could only do 1 or 2 before last night.

36 y/o male, 149#, 68"

CFWU
WOD modified to single jump rope hops
Time 7:00

cfwu x3 jumping pu's, dips
double under practice

brandx annie:

35-25-20-15 and 10 rep rounds of:
single unders (I doubled the reps)
Sit-ups

11:07
split up situps between full and self-assisted.

wife drove over and shattered the plastic jumprope handle as she pulled up the driveway = excuse to buy a less crappy rope? no - economic downturn, get out ducttape and a hacksaw.

8:28 at 7200'

12:45 as rx'd and my stomach feels like i've been stabbed after the GHD situps and cleans + today!

Annie
Double-unders
anchored Sit-ups

7:23

I am Miguel's cousin. Of course I miss him. What happened is a terrible tragedy and I thank everyone that posted kind words about him or better yet was a part of his life... I remember when we were kids I was always the big guy and he was kinda small... He would still kick my ass in football. R.I.P. cousin. I'll be seein' ya...

no k...

#560

"And you shall not swear by my name falsely and so profane the name of your God: I am the Lord"
Leviticus 19:12

Jerad Miller, Crossfitter for Christ

Jeff, Linda, DJ, Jacob, Michael & Chago,

I slowly read all of the messages and I can honestly say that you have raised an awesome son and brother. Miguel has touched both my life and the lives of my family by his "service above self" attitude that he constantly displayed.

Miguel was a member of our gang -- OPK -- he was the original PAL (Police Activities League)Kid and even as a small child he wanted to help others by reading to them and protecting them.

A parent should never have to bury their child and I know that Miguel's death brings a lot of grief to not only his family -- but all of his friends.

I have been blessed to have known Miguel for several years and have participated with him when he served his community -- whether it be by him feeding the hungry and/or giving Christmas toys to the less fortunate -- Miguel always gave of himself first.

On several occasions, Miguel told me that if everyone would do just a little then lots of kids would be cared for and protected. Miguel I will carry on your mission to take care of the children.

To everyone else, please remember:

Happy Moments - Praise God
Difficult Moments - Seek God
Quiet Moments - Worship God
Painful Moments - Trust God
Every Moment - Thank God

I thank God that he has put Miguel and his family in my life -- they will always be in my heart.

Your Brother In Christ,

Tim

8:57

8 minutes

35/M/170

14:31

Did a modded McFlurry(RIP brother)

400
21 115lb power cleans
21 pullups
400
15 40lb thrusters
15 pullups
400
9 115lb power cleans
9 pullups
400

20 min, sick as a dog though so I probably could have done better, paying for it now. Damn good workout.

dumbell thrusters

12:30 as Rx'd

Subbed tuck jumps for double unders, crunches for sit-ups...Not much equipment to work with today.

Didn't time, but completed unbroken.

30/m/5'10"/215

11:30 as rx'd

RIP Miguel

I never had the privilege of knowing Miguel Flores, but from what I've read he was a role model. Flores in Spanish means flowers, it sounds as though he truly brought beauty into the lives he touched.

My friend and I did the McFlurry in honor of Miguel, may he be remembered for the man he was.

Requiescat in Pace

McFlurry
Andrew:
155# Cleans else Rx'd
32:00

David:
135# Cleans, 40# Dumbell Thrusters
38:40

btw: 152

6:19. sit ups on a swissball, feet unanchored.

6:28min

As Rx'ed

Once again, Crossfit exposing one of my weaknesses.

As Rx'd:
20:40

Broke up the DUs into sets of 10. Need to increase how many I string together and the rest in between. Situps were all unbroken and unsupported. Today, I'm walking really funny. My calves are letting me know they got a good workout.

m/26/5'4"/152

RIP Miguel

"Annie"
As Rx'd
Time: 13:09

This was more like double under practice mixed with situps, but I did manage to get better I think.

m/39/6'/233

100 singles/50 anchored, incline sit ups
100/40
100/30
100/20
100/10
no time, @ 10 min
1K row: 3:37

9:15 with tuck jumps

somewhere around 15 min with GHD sit ups and 90% reps

"Annie"

Micaela 8:25
Cristina 8:52
ED 9:10
Laura 9:12
Omar 9:30
Alej 9:35
Terry 9:50 (Terry is 65 years old...What a stud!)
Kevin 11:21

30/M/77kg

As Rx'd
Situps - feet not anchored, wrist to knees.

6:07

143lbs
34 years old

8:09

p.s.
My double-unders sucked, I was using a midget's rope.

13 mins

subbed 4 single unders for each double under.

About 20 minutes. Slow I know, but hey - I finished!

8:36 subbed double unders for tuck jumps.

28 yom

as rx'd

7:05

m/37/177

Annie
8:21 (PR)

Last time was 13:51, so, umm, cool for me.

Once again, no words of mine can do any justice to this tragedy. I am so sorry for the Flores family. Rest now, Miguel Flores.

m/29/6'2"/275

14:10 mins I was using a piece of rope and couldn't quite get two per jumps. Gotta work on it.

Annie

Rx'd

12.58

Good Fun

9:52
subbed 2 for 1 singles for doubles

Miguel I remember you as this crazy little boy who bounced everywhere and you were Mr. happy all the time....Then you went away to the service...It's horrible your life was cut so short, you will be missed Miguel
Love Linda

TSCHANZY 46M 166 5'9"

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

I ran about 4 miles then did Annie. SUBBED TUCK JUMPS FOR DOUBLE UNDERS AND DID ARMY SIT UPS FEET NOT SECURED. 10:23 Not sure if PR or not. Really felt abs!

"Nothing is a waste of time if you use the experience wisely."
Rodin (1840 - 1917)

Its sad to think that as my life with crossfit begins, another one ends. I will always remember miguel as an inspiration to be the best I can be!

Subed Double unders with 100-80-60-40-20 "singles"
subed situps with 25-20-15-10-5 bar rollouts (pain)

9:40

-Giving up is not an option.
MJK Saying

as rx'd (Butterfly situps)

9:01

subbed situps with knees to elbows.

22:13

30/5'11/200

5:56 as Rx'd
1st Annie-you were great honey, can't wait to see you again soon!

M/27/5'9"/190

As Rx'd.

9:15 (New PR)

14:00

f/26/107

7:00 (PR)

RIP Miguel, what a sad story.

m/31/5'9"/167

6:53

RIP Miquel

What a sad story.

Thought it was also sad people critizing the performance of a deceased person. Look at some of the old videos there are range of motion issues there. This was not a competition but a workout that certainly made him fitter. Isn't that the goal of crossfit. The video showed intensity and alot of work performed, even with a few inches missed.

Not as rxed 4:31 pr

tuck jumps/ situps anchored and shoulder blades touched less than half the time. But a great workout and I am getting fitter.

M/37/6'1"/185

As rx'd - 8:46

Our thoughts and prayers go out to Miguel's friends and family.

C-
"Annie"
6:09

8:30

24/m/185

Just couldn't find a rhythm at first.

as rx'd 11:36 (+ 2:30)

16:00

29/m/180

Rx'd 14:20
Anchored sit-ups

Need work on DU's

12:16

DU's frustrate me

47/m/184
11:13

M/29/6'3/175

Rx'd

11:23

M/30/6'/215

Rx'd

12:54

My first time with Annie; I am terrible at double unders

30:15

May I suggest instead of doing a workout to honor Miguel simply go home and hug and kiss your kids, spouse and all your loved ones and tell them that you love them as you never know what may happen.

RIP Miguel

Annie
11.29
as Rxed

DUs
GHD Sit Ups

Fair winds and following seas Miguel, Semper Fortis
Subbed 500/400/300/200/100 meter rows for double unders 20:44

M/30/5'9"/165

11:42

7:29 subbed dbl unders for knees to bows (no jump rope)

7:29 subbed double unders w knees to bows bc I didnt have a rope

21/m/160

As rx'd 6:30

as Rx'd
time- 9:26
did this WOD after the 7 clean and jerk WOD
just dont have timing down yet to fly through this

Second CF workout and first time jumping rope in many years. Just did single unders this time due to being rusty. Being a newbie I forgot to time the workout.

31/m/185

as Rx'd...12:25

13:40

Workout as rx'd 10:15

M/22/6'/212

Tuck jumps for sets 50-40-30.
Doubleunders for sets 20-10. (I don't have the coordination or practice for more double unders.)
12:32

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
12:00
connected the first 50 completely
right now can do 25 to 35 in a row.
as rx'd. Finally something i can rx!!!!!
;)

may he rest in peace in the arms of our Lord. Amen

11:22
need faster rope

CHK: subbed high jumps and leg raises: 24:02
KS: subbed powerclean overhead 20x4 and situps 25x4: 26:00

13.26 terrible time. Should have been under 10. Stuck in a tight place in the globo and kept popping mirror with rope.

22.m.135.65"

as rx'd
15:08
*3 single unders/double under and 2xsit ups

As rx'd 13:58

11.30

10 minutes
regular jump rope (tried to do double unders but cant)
plank rather than sit-ups (50 seconds, 40, 30, etc)

forgot to write down time but I think it was just about 8 minutes

did this on 10 Dec

CFWU
12'45" - didn't do double-unders, doubled the jump rope count instead. Did an add'l ten minutes of jump rope afterward.

13:20

13:46 I stink at double unders

As rx'd: 17:46
subbed tuck-jumps because I forgot my jump rope

12:46

Couldn't find my skipping rope so subbed 2 jumping jacks per rx'ed double under:

13 minutes

Completed 121108

13:53

subbed 3 jump ropes per double under

M/31/190

Did McFlurry on 12/12/08.

17.16 Not sure I worked hard enough on the 400s because my post workout recovery was shorter than usual.

400 m
10 185lb (too heavy) full squat cleans, 11 @ 135lb
21 pullups
400 m
15 50lb DB thrusters
15 pullups
400 m
9 135lb full squat cleans
9 pullups
400m

5:27

29 yom 225# 6'1"
as rx'd
with straight leg un-anchored sit ups
13:57
Under 15:00 was my goal

m/220/6"0/33

did a 1/2 work-out

25/20/15/10/5

around 8 minutes. forgot to time it. Followed up with a 1/2 workout of Friday's workout.

17:43

14:22

M/36/145

@ home, subbed tuck jumps, SU on garage floor UA,

9:04

24/m/187

9:00
Subbed 3x's singles for double-unders

subbed tuck jumps for DUs
9:12

18:37

ghd situps

12:34

23M/5'10"/170
14:12 subbed 1 4-count jumping jack per double under.

22F/5'2"/120
13:14 subbed 1 4-count jumping jack per double under.

M 42, 165

As rx'd 8:32

Sub'ed Tuck Jumps for DU's
10min even

Followed up with 1X7 TGU's 71.5

M/19/5'8"/150lbs

Annie as rx'd:

18:45

I'm horrible at double unders

Did 2x singles instead of double-unders. 11:32. A lot better than I thought it would be, since the sit-ups were killing me....

42/m/161
16:32 (was sick, off for two weeks...)
pb=10:58

15:52

first time doing double unders

F/28/170cm/56kg

As Rx'ed

6:28min

20/m/6'2"/195 lbs

As Rx'd:
18:37

Still need ALOT of work on my double unders. Can't seem to get the rhythm down, but definitely improving.

27:20. Crappy rope. Cool down was awesome!

27:20. Crappy rope. Cool down was awesome!

15:50
Last time forgot to complete last set and time was 14:36. This time, took me 15:10 to get to that spot.

6:34

subbed tuck jumps for double unders

11:15

subbed 100,80,60,40,20 singles for double unders

8:15

last time 9:00

My condolences to Miguels family and friends. Rest in peace.

anchored sit-ups
double unders with one jump in between

time: 11:38

14:57

as rx'd
14:30

11.33

13:37

(SUB'D 100-80-60-40-20 SINGLE UNDERS)

7:49

100 singles warmup
14:26 for rounds 40, 30, 30, and 10, forgot to start my watch :( so +7:13 I guess = 21:39
Abs still sore from GHDs two days ago so situps were with hands over lap instead of behind head.

30M/5'6"/165#

As Rx'd: 8:02

Did this after today's DL/Burpee wod. Sub 7 next time.

400 meter Run
21 135lb Cleans
21 Pull Ups
400 Meter Run
15 Dumbell Thrusters 55lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Pull Ups
400 meter run

31:04

m/36/6'4"/97kg

As Rx'd

14:18

Anchored situps

14:58

need to spend some quality time with the DU's to get them down better...

12:12

11:24

as rx'd. did anchored sit-ups

8:05

m/35/5'9/176

CFWU - 3 at home. Therefore no back ext, pullups or dips. 12 pushups 1st 2 sets, 4 HSPU last set. No Burgener. Situps 1st round only.

20 DU each set except for last round. Keep hands in & forward when doing DU. Seems to help get more before messing up. Still only getting 2 to 3 at a time.
20:09

CFWU followed by the WOD replaced double unders with box jumps.

10:59

warmup and day 26 of burpees

2x jump rope (50, 40, 30,20)
DU for last set (10)

situps on swiss ball

9:38

22.13
150 singles, 25 tucks,50 sits 90 degrees machine feet fixed
120,20,40
90,15,30
60,10,20
30,5,10

sub'd tuck jumps - 9:20 (horrible)

sit ups are still my weak point

m/25/150/5'8"

cfwu x 3

as Rx'd: 19:36

Ate too many sweets at our office christmas party and paid for it. Also sucked on the first 50 DU's. Last 60 or so were cake.

33 yom 210 lbs

Sub regular jump rope x2. Having serious trouble with double unders.

7:09

LB- 6:50.

I bought dinner

36/m/173

subbed 200, 160, 120, 80, 40 jump ropes.
no time.

8:19

my double-unders suck!

9.56 done at home in garage
situps palms to knees

28YOM
190#
5'10"

Warm-up: CFWU x 3

WOD as Rx'd: 8:32

Subbed Tuck Jumps for DUs

13:25

as rx'd:

7.09

Redid this workout, had done it last week in 13:15, today I did it in 9:27! A PR by 3:48...
M/26/175

BW 170

As Rx'd - 5:19

Situps were killer, still a little sore from GHD WOD

DU's unbroken

wod as rx'd
23-226
5:47 pr

28/m/185

used abmat

7:48 (almost 10 minutes faster than last time)

used this as a warm up for the C&J singles

6:08mins. Exactly 2 mins faster than last time

30/m/200

as rx'd

00:11:30

M/52/6'/180

Sub Tuck jumps for Double unders... Did the 1st 20 reps as double unders (one at a time)

9:30

As Rx'd
Abmat unanchored
18.55

DU's came together in the last two sets

jlss: 15:20

forgot to note for jlss: subbed jump squats for DUs

M/25/220/6'0"
As Rx'd: 21'25"
Sit-ups were weak!

As Rx'd

5:36

40/m/176cm/71kg

As rx'd

12:06

Finally caught up with this one.

DUs still with intermediate jumps.
Situps on floor, feet anchored under couch.

Goal for 2009: 50 consecutive double unders

Rx'd 12:18
Still need to work on DU but they are starting to come and I'm slowly figuring them out.

Meyer- 2nd wod today 9:50PR?
only other time I could find from 2006- was 17:00

In front of the house

CFWU
crunches for situps
supermans for extensions
pushups for dips
nothing for pullups

50-40-30-20-10
tuck jumps
crunches

11:07 - huge improvement over February '08

cfwu x 3
wod
feet anchored under couch su's
8:29

30/m/165/5'6"
10:55

Gags
100-80-60-40-20
40-30-20-10-10
12:36

My follow Barstonion buddy, you turned out to be an amazing crossfitter and you better be shooting for that 1:30 fran up there. RIP man.

Mario

44/m/165

17:06

Hard to jump rope inside. Think I could have beat PR 16:41 outside, if it ever stops snowing.

m/38/6'2/190

finally got the feel for double unders, too bad it was on the round of 30.

as rx'd: 11:15

subbed knees-to- elbows for sit-ups

32:58

Jennie: 27 F 165# 5'9"
Time= 12:20

cfwux2

22:10

m/24/74"/205#

9:55 at rx

M/31/6'/178

17'04"

Subbed MU by 4PU and 4 Dips
No technique for Double-unders.

Did modified Annie today. Can't do double unders yet, so did x3 single unders. Otherwise as RX'd:

8:59

Not bad for my 6th day using a jumprope!

RIP Miguel. xo

total: 5:50 (pr).

beat my old record by 23 seconds. unbroken DU's did the trick.

First time, I liked, nice and quick!

11:09, but I may have missed 10 DUs, so I did 10 at ten extra just in case, time for that 11:37.

Getting the DUs finally!

10:50 as rx'd
DU's sucked the first couple of rounds, but I got into a rhythm and finished out strong. Situps could have been done better!

as rx'd 12:35

Lots of room for improvement but only second WOD back after weeks of field and no proper workouts.

6:10
as Rx'd

CFWU
situps on steep decline

WOD
20-15 and 10 rep rounds of:
Single unders
Sit-ups on steep decline

5:09