2/27-3/3

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Monday

Strength/Skill

Back Squat 4×5 @ 80%

GHD Sit Ups 3×10

Toes to Bar progression

Metcon:

3 Rounds for time of:
18 Front Rack Lunges (115/75)
15 Toes to Bar
Then 800 meter run

We train hip extension all the time, the GHD serve to create balance by adding in hip flexion. Scale with v-ups. For the wod, this is sort of like Fran. We want the weight on the lighter side, and it to be an all out effort. YOu should be able to do atleast 1 round unbroken, preferably more.

Tuesday

Strength/Skill:

Push Press 4×5

Superset 8 strict Pull Ups (use weight if needed)

Metcon:

5 Rounds for time of:
Suit case carry 50 Meters (25L/25R) (53/35)
12 American Kettlebell Swings (53/35)
6L/6R Kettlebell Push Press (53/35)
50 Doubleunders

If you can add weight on the pullups do so. We do a lot of overhead pressing, we need to build strength in the opposite direction. Don’t bounce on the push press. Get strong. The suitcase carry will strengthen the obliques and the KP PP will isolate one side from the other. Unilateral is how we create balance. Only way to get double unders is to practice:)

Wednesday

Strength/Skill:

EMOTM for 8 Minutes of:
Deadlift x 2 (build up to 80%)

Metcon:

Open wod 14.3 partner style
AMRAP in 12 Minutes of:
10 Deadlifts (135/95)
15 box jumps (24/20)
15 Deadlifts (185/125)
15 box jumps (24/20)
20 Deadlifts (225/155)
15 box jumps (24/20)
25 Deadlifts (275/185)
15 box jumps (24/20)
30 deadlifts (315/205)
15 box jumps (24/20)
35 Deadlifts (365/225)
15 box jumps (24/20)

Cash Out 800 Meter front rack carry 1KB per partner (70/53)

Trading back and forth with your partner will allow people to get heavier, and keep more solid form. This is as much a strength workout as an interval one. The KB walk is not sexy but is needed to improve core strength.

Thursday

Strength/skill

15 Minutes to work up to a heavy 2 of Hang Clean

Metcon:

AMRAP in 14 Minutes of:
6 Man makers 45/25
8 knees to elbows
12 Burpee wall balls
15 abmat situps

We are working from the hang today due to all the pulling yesterday. Focus on keeping the bar tight and pushing off the balls of the feet in the finish. For the wod, this is a longer endurance wod that will keep you moving at a slow pace, but not kill you for the open.  If your not sure how to scale the weight, go on the lighter side.

Friday

17.2 TBA

Wods 2/20-2/24/17

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Monday

Deadlift skill work

“Street Fight”
25 min Partner AMRAP
1 does a full round while the other rests

12/9 cal row/bike
8 Deadlift 185/125
6L/6RSingle arm KB PP 53/35
32 dbl unders

Nutrition challenge benchmark wod.  Should be light and fast!  We will spend some time holding positions during the deadlift review as well as work on keeping the bar close for consecutive reps

Tuesday

Strength/Skill:

Front Squats 5×2 @ 85%

lat mobility

Metcon:

21-15-9
Dumbbell Overhead Walking Lunges (50/35)
Burpees

DB are now in the open.  OHL will be a tough movement for a lot of you.  We are going to spend some time in class today improving overhead position.  This is where all the windmills, bar hangs, holds etc come in.  Scale it so you can keep moving.

Wednesday

Strength/Skill:

Overhead Squat 1 Rep Max

Metcon:

“Worse than Karen”
80 Wall Balls (20/14)
60 Calorie row or bike
40 Wall Balls (20/14)
20 Calorie row/bike

This is a repeat from the beginning of the year.  Time to see how far you have come.  The rep range is set up to reward you if you can mentally push through the Wallballs.  This is low skill, high mental toughness.  This is a wod that most can do rx.  You gotta tell yourself before that you’re gonna punch right through it.  This should be an all out effort that really hurts:)  

Thursday

Strength/Skill:

Strict Press 3×6 @ 70%

Muscle up progression

Metcon:

1000 Meter Row, then
4 Rounds for time of:
25 KBS 70/53
4 muscle ups
cash out
1.2 bike

The open is on Friday and we don’t know what the wod will be.  Thursday’s intensity will be a bit scaled back.  The wods will be more endurance based and designed to not cause a ton of soreness so you can hit it hard Friday.  We are going to keep adding skill sessions in class to try and improve gymnastics.  

Friday

Open WOD-TBA

Remember, we are having a pot luck today at 4pm!

Beach WOD for 2/19 CANCELED

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Sorry to bum you guys out but we are going to cancel the beach WOD planned for 2/19.  It’s supposed to be raining all weekend and since it would be a game time decision as to whether or not we should do we are going to cancel it and reschedule it for Sunday 3/12.  Hopefully we’ll have sun in March!

Nutrition Time

Posted by & filed under fitness, Nutrition, Uncategorized.

Hi everyone!  Here’s a recap from last night and some info for the challenge.  It starts Monday 2/20 and will run 6 weeks.  We are doing a different take on the challenge this year.  Instead of limiting foods or doing strict paleo or whole 30, we are going to focus on regulating your blood sugar, making good decisions and watching your total calorie intake (as warranted based on your goals).

Proteins and Fats are essential, carbs are not.  Carbs are useful and you SHOULD eat some carbs but all carbs are NOT created equal.  Making good decision around what carbs you eat, when and what else you eat with them is essential to regulating your blood sugar.

Carbs cause a spike in blood sugar which is followed by a release of insulin from the pancreas.  The insulin drives sugars into cells to lower your blood sugar.  The faster/higher you spike your blood sugar (more carbs) the more insulin will be released.  Insulin can cause rebound hypoglycemia (low blood sugar) because it doesn’t know when to stop driving glucose into cells.  So if you have a harsh blood sugar spike, you can expect to have a drop in blood sugar later.  This can cause mood swings, hunger, headache, and more.

Insulin is a storage hormone.  It causes cells (including fat cells) to store glucose.  It is not a bad thing and it is not the devil. You NEED insulin to live.

What we are going to focus on is trying to better balance our diets to have less spikes and severe drops.  Protein and fat helps to blunt the spike of insulin.  In one study, it showed that both protein and fat consumption with carbs decreased the glucose response, and that protein had 3 times the effect compared to fats.

The message behind this is… Eat protein when you eat carbs!  All the time!  Every time!  If you want a glass of wine, eat a steak or chicken with it (not chocolate!!!).

We all know what foods are good for you and what foods are not.  If there are foods you have questions about let us know!  But in general, we all know what will make us healthier and what will not.  The goal of this challenge is to pick something that makes you less healthy and focus on reducing your consumption of that!

The way it will work: You’ll be added into a spreadsheet that will have your goals, and what you’re going to do to achieve those goals.  If you’re not sure what to do, keep track of what you eat for the next 3 days and talk to me (Kim) Sunday.  We can look at what you want to achieve and then how to adapt what you’re doing to make that happen!  The spreadsheet will be shared with others who have the same goals and people you might see at the gym who workout at similar times.  If you want anything kept private, let me know.  You will have a partner for the challenge and that should be someone who works out similar times to you that you can help keep tabs with to keep each other accountable on working out and implementing the changes to your diet.  There will be a benchmark WOD on Monday that is a partner WOD.  You should try to do this with your partner if possible, but if you can’t just get in here and do it with someone!  We will vote on the “winner” of the challenge based on who sticks with implementing their goal and gets in the gym.  Winner gets free dinner at the April “First Friday” Happy Hour.

My Fitness Pal: easy to use resource for counting calories and seeing the breakdown of fats, proteins and carbs.  This will calculate your anticipated caloric needs as well.   My name on MFP is kimboslice1984 (thanks Molly!)  Request to be my friend on there and I can help you out with feedback for what you’re eating.

https://www.myfitnesspal.com/

Calculator to help figure out ho many calories you need if you’re not using My Fitness Pal: http://www.active.com/fitness/calculators/calories

If you are wanting to lose weight, you need a calorie deficit every day (think 300-500 calories less than what is your daily allotment).  If you want to put on weight/muscles, you’ll need more calories.  Days you work out, you’ll need more calories than days you don’t.

Look at the glycemic index of foods and try to stick with foods on the lower spectrum.  Add more veggies to your meals and pick the ones that won’t spike your blood sugar.  Low is 0-55, medium is 56-69, high >70.

Glycemic index for reference: http://www.lowgihealth.com.au/glycemic-index-list-of-foods/

You can also search specific foods via google if you don’t see them on the list.

Let us know if you have your partner picked or if you need help finding one!

Wods 2/13-2/17

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cfc crew

Big shout out to Darien and Jen Holler, Jennifer S. and Jason, Johanna and lily,  Dan Caywood and Stephanie Ross.

They all came out to Outlier this past weekend and kicked ass at the Swolemate Showdown.  It was really great seeing all of you guys represent.  Thanks to those who came and cheered them on as well

Dan Caywood and his teammate Jared, took 1st in the men’s rx division.  Really cool seeing CFC in first place.  Nice work fellas.

Monday, February 13th

Strength/Skill:

4 Sets of:

Push press x 7

7 Strict Pull Ups (2 count pause at top)

Metcon:

AMRAP in 15 Minutes of:

10 Push Press (115/75)

10 Burpee Box Jumps 24/20

3 Wall Walks

Today zero’s in on upper body stamina.  Thats something that a lot of folks are deficient in.  You can bet that this type of wod will be in the open.  Its wods like this that carry over to higher skill movements like HSPU and muscle ups.  Bottom line, come in, work hard, get better.

Tuesday, February 14th

Strength/Skill:

Clean 2 Rep Max

metcon:

16.2 Open WOD

AMRAP in 20 Minutes of:

25 Toes to Bar

50 Doubleunders

15 Squat Cleans (135/85)

25 Toes to Bar

50 Doubleunders

13 Squat Cleans (185/115)

25 Toes to Bar

50 Doubleunders

11 Squat Cleans (225/145)

25 Toes to Bar

50 Doubleunders

9 Squat Cleans (275/175)

25 Toes to Bar

50 Doubleunders

7 Squat Cleans (315/205)

The actual open wod gives you 4 min/rd.  I want to see how far everyone can get if we make it an even 20.  For scaling weights, simply pick different ones.  I’d like to see them on the heavier side after rd 1.  That doesn’t mean failure, something like, 1st rd light, then medium, medium heavy, heavy.  For some people, reducing the TTB is also a good option.  Bottom line, is we want  a fairly consistent pace.  

Wednesday, February 15th

Strength/Skill:

Overhead Squats 6×2 (2 count pause)

Metcon:

3 Rounds for time of:

500 Meter Row/.6 Bike

8 Overhead Squats (115/75)

10 Chest to Bar Pull Ups

12 Russian Kettlebell Swings (70/53)

I want the overhead squats to be unbroken.  Goal is under 12 min

Thursday, February 16th

“Michael”

3rds

800m run

50 situps

50 back extensions

This day is meant to be a break from the lifting.  Don’t worry, it will still sting.  If you want to scale up, try v-ups

 

Friday, February 17th

Strength/Skills:Deadlift + Hang Power Clean + Front Squat+ Push Jerk for 6 Sets (just get a little heavier than your metcon weight) (spend 15 minutes completing the sets)

“DT”

5rds

12 Deadlifts 155/105

9 Hang power cleans

6 Push Jerk

For this wod, try and pick a weight that you could do 1 full round without putting the bar down.  

 

2017, the best year yet!

Posted by & filed under crossfit, Events, fitness, mobility, Nutrition, Uncategorized.

As we are starting out 2017, and CrossFit Coronado’s 10th year of bringing the pain and getting people gains, we’ve got several reasons to believe this might be the best year yet.  Clint will be finishing his doctorate in physical therapy and thus ending school FOREVER (so he’s obviously excited).  Kim should be finishing up her masters in nutrition this year too!  Plus, we are working with our awesome team at CFC to come up with a game plan to make 2017 the best year of CrossFit for everyone here.

Before you start reading, we want to ask you to take our gym survey to help us make CFC the best it can be in 2017.  The link for the survey is at the bottom of this post and also HERE.

Here’s some of what’s in store for CFC this year:

First Friday Happy Hours starting in March.  We will vote on somewhere to meet after the 4/5pm classes the first Friday of every month for some social time with everyone.

Nutrition Challenge/Reboot will run from February 20th – April 2.  This will be a partner/team based challenge with a flexible design to challenge you as much or little as you need and are ready for.  We will be meeting Wednesday 2/15 at 6pm to review guidelines and talk nutrition and how to implement changes in your diet/lifestyle for success.  There will be a benchmark partner WOD for the challenge.  If you know someone you want to partner with that will help keep you accountable, sign up for the challenge with them.  If you don’t have anyone in mind but want to do the challenge, we will find you a partner.  There is no cost to join in the challenge.  We will select a male and female winner based on who sticks to their plan the best and commits to making healthy changes.  Winners will get free dinner from the gym at the April “First Friday” Happy Hour!  We’re also hoping to get some recipe exchanges and maybe a meal exchange going on with this!

The 2017 CrossFit Open.  This years open starts February 23.  We will be doing the Open WODs during the classes on Fridays.  We will have a potluck at the gym on 2/24 and 3/24 during the afternoon classes and will have childcare available so EVERYONE can come and hang out!  We will have a brunch Open party week 3 after the 09:30 class (date is 3/10).  If you haven’t signed up for the open you can register at www.games.crossfit.com for $20.  You don’t have to register to participate with us though.

The Committed Club:  We want to recognize our members that are getting into the gym 15 times in a month.  We’ll be posting January’s “Committed Club” list this week.  If you want your name on the list for February, make sure to hit 15 or more workouts!

Mobility Wednesdays will be the last Wednesday of each month during the 6pm class.  Feel free to BYOB of choice and come ready to get better and learn some new mobility tricks.

Skills Wednesdays will be the second Wednesday of each month at 6pm (Starting in March).  We will focus on different skills each month based on what you guys want help with.

BEACH WODs are BACK!  We have a beach WOD scheduled for Sunday 2/19 at 9am.  We will meet at North Beach on the sidewalk.  These are always fun and you are welcome to invite anyone you’d like to join!

New Equipment: We just ordered 2 “Speal Bars” for the black rig.  These are stainless steel pull up bars that don’t need any tape and make pull ups awesome.  Just wait and see if you haven’t tried them before!

Track workouts!  Mekenna is going to be doing some track workouts at the high school and is extending an invite to anyone that want to join her.  We’ll let you know when the first one will be.

Please take our gym survey and let us know what we can do to help make CFC the best it’s ever been.  The survey is anonymous and we welcome all of your feedback!

TAKE THE SURVEY HERE

Wods 2/6-2/10

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Monday, February 6th

Strength/Skill:

Overhead Squats 3×6

Metcon:

Open WOD 16.1

AMRAP in 20 Minutes of:

8 Overhead Lunges (95/65)

8 Bar Facing burpees

8 Overhead Lunges (95/65)

8 Chest to Bar Pull Ups

Tuesday, February 7th

Strength/Skill:

4×5 Deadlifts

Superset Weigthed Bulgarian Split Squats 8L/8R

Retcon:

12 min AMRAP Rounds for time of:

7 Deadlifts (225/155)

7 Ring Dips

50 Meter Front Rack Carry with 2 KBs (53/35)

Wednesday, February 8th

Strength/Skill:

Back Squats 10-8-6-4-2

(70-75-80-85-90)

Retcon:

1,000 Meter Row/1.2 Bike

25 Thrusters (115/75)

50 Abmat Sit Ups

25 Pull Ups

Thursday, February 9th

Strength/Skill:

EMOTM for 10 Minutes of:

2 Snatches working up to 80-85%

Retcon:

3 Rounds for time of:

1 Minute Max Reps of:

Rowing

Bike

GHD Sit Ups

Ply Jumps

Jumping Lunges

rest

Friday, February 10th

Strength/Skill:

Power Clean & Jerk work to heavy 2 in 15 min

Retcon:

Teams of 2 Complete

AMRAP in 15 Minutes of:

Heavy Grace

30 Power Clean & Jerks (155/105)

Then

Max Rounds of:

50 Meter Sled Push

40 Doubleunders

2 Rope Climbs

Week 1/30/17-2/3/17

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Strength/Skill:

EMOTM for 12 Minutes of:

2 Full Cleans (take 5 seconds to pull past knee)

Metcon:

1/1, 2/2, 3/3…10/10

squat Cleans (135/95)

Toes to Bar

Tuesday, January 31st

Strength/Skill:

Complete 6 Sets of 3 Reps of:

Overhead Squats – 3 2 x 1 (3 seconds down, 2 second pause, and explode up)

Metcon:

3 min AMRAP rest 1 min,4 min AMRAP rest 1 min, 5 min AMRAP

“Triple Threat”

Single Arm OHS (7L/7R) (45/25)

Bike/Row 20 Calories first AMRAP, then 25 2nd AMRAP, and 30 3rd AMRAP

Max 10 Meter Shuttle Sprint

Wednesday, February 1st

Strength/Skill:

3 Sets of:

Deadlift x 5 @ 70-80%

Superset

8 Left /8 Right Bulgarian Split Squats

Metcon:

“Firecracker”

3 Rounds for time of:

400 Meter Run

12 KB SDLHP 70/53

21 Box Jumps (24/20)

Thursday, February 2nd

Strength/Skill:

4 Sets of:

Push Press x5

Superset 15 GHD Sit Ups

Rest 2 minutes between sets

Metcon:

“Gun Show”

AMRAP in 12 Minutes of:

7 Dumbbell Push Press (45/25)

7 Burpees

7 Pull Ups

10,20,30,40,50,60… Dbl unders

Friday, February 3rd

Strength/Skill:

Front squats 3×6 80%

Metcon:

“Quadrille”

3 Rounds for Time of:

40 Wall balls (20/14)

20 Push Press (75/55)

2 Rope Climbs

20m suicide

Wods 1/23/17-1/27/17

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Monday, January 23rd

Strength/Skill:

4 Set of

Deadlift x 5

8 Left/8 Right Bulgarian Split Squats @ 75-80%

Then rope skills

Metcon:

Teams of 2 Complete

AMRAP in 15 Minutes of:

1 person does max Rounds of:

5 Man Makers 45/25

2 wall walks

1 rope climb

The other does  2 x Kettlebell front rack carries around the building

Tuesday, January 24th

Strength/Skill:

8 Sets of:

2 Power Snatches + 2 OHS every 1:15 (60–80%)

Metcon:

7 Rounds for time of:

7 Power snatch (95/65)

7 Box Jump Overs (24/20)

7 Pull Ups

Wednesday, January 25th

Strength/Skill:

Back Squats 4 x 6 @ 80%

Toes to Bar Skill Work

Metcon:

1200 Meter Run

60 Wall Balls (20/14)

800 Meter Run

30 Toes to Bar

Thursday, January 26th

Strength/Skill:

3 Sets of:

15 Back Extensions

10 Strict Pull Ups

10 True Push Ups

Muscle Up Skill Work

Metcon:

500m row/.6bike

20 Kettlebell Swings 70/53

10 muscle ups

500m Row/bike

20 KBS 70/53

8 Muscle ups

500m Row bike

20 KBS 70/53

6 Muscle ups

500m Row/.6bike

20 KBS 70/53

4 Muscle ups

500m row/.6 bike

20 KBS 70/53

2 Muscle ups

Cash out 100m sled push

Friday, January 27th

Strength/Skill:

Complete 6 Sets, working up to a heavy set:

1 Power Clean + 3 Front Squats

Metcon:

“3’s a crowd”

60 Doubleunders

15 Bar Facing Burpees

15 Front Squats (155/105)

60 Doubleunders

15 Bar Facing Burpees

15 Front Squats (185/125)

60 Doubleunders

15 Bar Facing Burpees

15 Front Squats (205/135)

Wods 1/16/17-1/20/17

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Monday, January 16th

Strength/Skill:

Complete 6 Sets of:

2 Power Cleans + 2 Front Squats + 2 Push Jerks

Metcon:

8 Rounds for time of:

3 Power Clean + 3 Front Squats + 3 Jerks (155/105)

6 Burpee Pull ups

Tuesday, January 17th

Strength/Skill:

10 Left/10 Right Turkish Get Ups + Windmill x 1 round

Then TTB skill work

Metcon:

400 Meter Run

25 Kettlebell Swings (70/53)

25 Box Jump Overs

400 Meter Run

20 Kettlebell Swings (70/53)

20 Ring Dips

400 Meter Run

15 Kettlebell Swings (70/53)

15 Toes to Bar

Wednesday, January 18th

Strength/Skill:

4 Rounds for time of:

Front Rack Lunge 5 Left/5 Right (recommended 50-55% of FS)

Superset with 15 GHD Sit Ups

Metcon:

3 Rounds for Time of:

500 Meter Row/.6 bike

12 Goblet squats (70/53)

12 Goblet lunges (70/53)

12 True Push Ups

Thursday, January 19th

Strength/Skill:

EMOTM for 8 Minutes of

Deadlift 3 (60-80% deadstop)

Handstand Skill Work

Metcon:

“Diane ladder”

10/10, 9/9, 8/8, 7/7…1/1

Deadlift 225/155

Strict HSPU

Friday, January 20th

Strength/Skill:

Overhead Squat Tempo 32x1x3 (seconds down, 2 second pause, and explode up) Complete 5 sets @ 75%

Metcon:

Open WOD 13.3 Partner Style

AMRAP in 20 Minutes of:

150 Wall Ball (20/14)

90 Doubleunders

30 Muscle Ups