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5/30/17-6/2/17

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Monday

Murph!

Ya buddy!

Tuesday

Hang snatch 2 EMOTMx10
500m row
9 Hang power snatch 95/65
50 DU
3rds
Yesterday was brutal and it today is meant to get the HR up, not create a bunch of soreness, but still be a challenging workout. It Work on getting under the bar quickly on the EMOTM. Dont worry about weight if you did Murph. Use this to get better at the movement.

Wednesday

Strength/Skill:
Deadlift 2 reps EMOTMx8up to 80%
Met-Con:
For time

21-15-9
Deadlift 225/155
DB thrusters 45/25
Ok, so this is a repeat from over a year ago. It is pure CrossFit in that it is all about intensity. However, that is relative, the goal isn’t for everyone to rx it, its for everyone to get the proper stimulus. Preserving the stimuus is what makes you really fit! That being said, the wod is an all out sprint. Scale it so you can do every rd in no more than 2 sets.

Thursday

Strength/Skill:Muscle ups
20 min AMRAP
Bike/row 15 cal
4 muscle ups
8 burpee box jump overs
16 KBS
24 Jumping lunges
Going body weight today. If your hands are wrecked from Murph come in anyway and we can scale accordingly. We are pushing out into the longer time zones today. Set a pace you can maintain. If you can do muscle ups, but only 1-2, scale the reps on this then. Don’t do 4/rd. You will get a better workout and improve you muscle ups due to the fact that you will get more rds and stay true to the stimulus.

Friday

Power clean+jerk EMOTMx8
10Power clean and jerk 115/75
15 wall balls
8 power clean and jerk 135/95
25 wall balls
6 power clean and Jerk 155/105
35 wall balls
4 power clean and jerk 185/125
45 wall balls
2 power clean and Jerk 205/135
400m run
Coronado: Today is dude Alex’s last day. Come out and suffer with him and then join us for Happy hour!

Outlier: Use the EMOTM to build to atleast a little heavier than the wod. For the wod, try and go unbroken on the first 3 sets of wall balls. Thats where you make up the time. The cleans get heavy which makes you go slower. You can use that to your advantage to get catch your breath.

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Mitch Langenfeld

COACH

Mitch grew playing ice hockey, roller hockey and Lacrosse in Minnesota and South Florida. He joined the Navy after High School in 2007, where he has served as a Helicopter Aircrewman and Rescue Swimmer since. It was in the military that he was first introduced to CrossFit in 2009 and he was hooked. He later joined CrossFit Coronado in 2010 and finally after 13 years received his CrossFit Level 1 certificate in April of 2023 and began his coaching career. He enjoys spending time outdoors with his family, playing in various washed-up adult hockey leagues, and completing in local CrossFit competitions. His favorite WOD is anything heavy so he can beat all of the smaller faster athletes in the gym or Murph.
“Light weight, Baby!!!”
-Ronnie Coleman

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CrossFit Level 1

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desiree Jacobi-Bobie

COACH

Desiree joined CrossFit Coronado during the pandemic when we were running classes from the car wash next door.  She quickly fell in love with CrossFit and is a wonderful addition to our coaching team.  Desiree helps run our youth programs.

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CrossFit Level II
The Gymnastics Course Level 1

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MARGARET SAMPSON

COACH

Margaret spent the first part of her life in competitive sports, starting with swimming, soccer, and softball as a young child and water polo throughout middle & high school (where her number was retired). She spent her summers teaching swim lessons to kids of all ages, developing a love for teaching & coaching in the process. She started CrossFit in April of 2016 on the recommendation of a friend. The group environment, positive atmosphere, and athletic challenge hooked her immediately. With her love for CrossFit and passion for helping others find their strength, it was a natural progression to get her L1 and start coaching at CrossFit Amundson in Santa Cruz, CA under the mentorship of Greg Amundson. She moved to San Diego in October of 2020 and found her new home at CrossFit Coronado.

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CrossFit Level 2
CrossFit Weightlifting Level 1
The Gymnastics Course Level 1

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MIKE MARRIOTT

COACH

Mike came to CrossFit Coronado after a 26-year career in the Marine Corps. Having made fitness a way of life during his time in the Marines, he was searching for a means to maintain an elite level of fitness after he retired from the Corps. Maintaining a regimen of elite fitness was an elusive goal for him until he stumbled upon the back alley garage that is home to CrossFit Coronado. As the 8th original member Mike was at CrossFit Coronado from its very start and adapted to the CrossFit protocol like a duck takes to water. Mike was a devoted and dedicated coach and friend.  Unfortunately he passed away in march, 2018 from pancreatic cancer.  His spirit will always be a part of CrossFit Coronado.  He helped to build and shape this gym into what it is today.  Strong Like Bull.  Semper Fi Sir.

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CrossFit Level I 

CrossFit Barbell

CrossFit Endurance

CrossFit Mobility

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SHANNON CAMPOAMOR

COACH

Shannon’s love of exercise started with high school sports and continued through college. Her background includes over five years of cardiac and pulmonary rehabilitation, her own at-home personal training company, and group fitness classes.  Shannon started CrossFit at CFC in 2011. As a new mom, she could no longer spend the hours required for marathon and triathlon training. She consistently attended the 6am CFC class for two and a half years, including through the entire pregnancy of baby #2. In 2014, the Navy moved the Campoamor’s to Japan and then to Italy. In Europe, Shannon took advantage of the global CrossFit community-making friends with fellow athletes all over the world. In 2019, the Navy moved the Campoamor’s back to Coronado, where they happily rejoined the CFC family.

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CrossFit Level 2

BS in Human Nutrition, Foods and Exercise from Virginia Tech

MS in Health and Exercise Science from Wake Forest University

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SHANNON Hernandez

COACH

Shannon has been coaching CrossFit since 2012 when she earned her Level I certificate. soon after she earned her Level II and has since renewed. She went on to obtain her CrossFit weightlifting Level I and Level II certifications as well as the Catapult Weightlifting from Don McCauley. Shannon has been coaching with Crossfit Coronado since 2017. Shannon runs the Olympic Lifting program at Crossfit Coronado when it is offered. She’s competed in crossfit at a handful of local events and aspires to come last place at regionals one day.

Favorite movement is the Olympic Lift -Snatch & least favorite will always be running. Loves coaching at CrossFit Coronado because it’s a gym where everyone is welcome regardless of fitness level. You won’t find any cliques here, just some great people great community and coaches that are always working to be better each day.

Shannon’s go-to saying ‘ I’ll quit tomorrow’.

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CrossFit Level 3 Trainer

CrossFit Weight Lifting Level 2

USAW Level 2

Don McCauley Catapult Weightlifting

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Hannah Barner

COACH

Hannah started CrossFit in 2016 and soon thereafter began coaching while a senior in high school. Throughout college and graduate school Hannah took a “sabbatical” from CrossFit and embarked on her rock climbing journey, climbing world class routes in places like Yosemite and Joshua Tree. Hannah coached a myriad of functional fitness courses at climbing gyms and led a children’s climbing camp during this time. After graduate school Hannah settled in San Diego and decided to start CrossFit again. After trying a few gyms she found CrossFit Coronado and didn’t look back! CrossFit Coronado reignited Hannah’s passion for functional fitness.

Hannah loves CrossFit Coronado and its practical approach to fitness, building resilience, and fostering a supportive community.

CERTIFICATIONS

USAW Level 1
The Gymnastics Course Level 1
CrossFit Level 1

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KIMBERLY RUSSELL

Owner

Kimberly started doing CrossFit in 2010.  She quickly realized the awesome benefits of CrossFit and was eager to help Clint when they decided to take over as the owners.  She helps with our teen program and the behind the scenes work that needs to be done.  Kim works part time as an oncology nurse and is a full time to mom to their two little girls. Prior to that, she worked for the City of San Diego for over ten years teaching children of all ages and abilities how to swim and spent three years working as a substitute teacher for kids in grades K-12.  Kim took long-term sub positions teaching high school physical education and middle school science.  After seeing the lack of physical fitness with kids in the school systems, Kim wanted to help set up a teen program to give kids a positive physical outlet aside from school competitive sports.  After having kids and realizing how challenging it is to workout with little ones, she also created a program in the gym to offer childcare so that moms (and dads) can get their workouts in!  Email Kim

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CrossFit Level II

CrossFit Kids

CrossFit Mobility

CrossFit Swimming

CrossFit Cycling

BS Human Biology from UCSD

BS Nursing from University of Oklahoma

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CLINT RUSSELL, DPT

OWNER

Clint started as a customer with CrossFit Coronado in October 2008.  He became a trainer in August 2009, and the owner in August 2010.  He has been an athlete since he was young.  Starting with 7 years of gymnastics and martial arts, as well as high school football and track.  In college, he got into endurance running and swimming.  He was first introduced to CrossFit in the military.  A CrossFit athlete is one that is well rounded in all areas of fitness.   It was this, and the fact that there is absolutely no way to duplicate the results that CrossFit produces for the short amount of time the workouts require, that initially hooked Clint.  Clint has personally experienced improvement in every aspect of fitness, with much shorter workout times.  He competed in the SoCal Regionals in 2010 with a team and in 2011 and 2012 as an individual.  Clint thoroughly enjoys helping people reach their goals.  Clint recently completed a Doctorate in Physical Therapy from the university of Saint Augustine and is excited to integrate PT into the gym. His goal is to help professionalize the fitness industry and bring educated and safe training to everyone.  Clint enjoys working with everyone, especially people who need more individualized attention or modifications.  If you’re interested in CrossFit Coronado or personal training, email Clint.

CERTIFICATIONS

Doctorate in Physical Therapy

CrossFit Level II

CrossFit Mobility

CrossFit Football

CrossFit Swimming

CrossFit Cycling

USA Weightlifting Level 1 Sports Performance Coach

BS Kinesiology from Texas A&M

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