6/19/17-6/23/17

Monday

OHS 5×2 32X1 70-80%
12 min AMRAP
8 situps
8 OHS 115/75
25 Dbl undersOne of the best ways to get better is to slow movements down. The OHS will help develop stability in the shoulder thourought the ROM. I have never seen pause reps make anyone worse. The wod is about quick transitions. Scale the weigh so that it is unbroken. Err on the lighter side, I want a lot of rds.

Tuesday

Power clean 3 EMOTMx6-50-75%
“Clean up”-5rds
250 row
5 power cleans 155/105, 175/115, 195/ 125, 215/135, 225/145
5 strict pulls
200m run
Use the EMOTM to work on cycling the reps efficiently. Focus on lowering down with the bar close to your body landing in a perfect setup. Slow is smooth, smooth is fast. Don’t worry about the EMOTM wt. Use it to move better. For the wod, technique is where its at. This is set up to punish those that arm pull. Set a steady pace and think bar close, long arms.

Wednesday

Back squats 3×8 70-75%
SS strict pullups
“Downward Spiral”
18-16-14-12-10-8-6-4-2
Burpee box jumps 24/20
Jumping lunges
single arm KB PP 53/35Thursday

Str: 3×15 back ext+15 vups w/ plate if you can
Teams of 2 Regionals Wod 20 min AMRAP
100-ft. dumbbell overhead walking lunge 50/35 (1DB)
100 double-unders
50 wall-ball shots 30/20
15-ft. rope climb, 10 ascents
50 wall-ball shots 30/20
100 double-unders
100-ft. dumbbell overhead walking lunge 50/35
-Max cal bike row or ski in remaining time
The strength is meant to hit the posterior chain without loading the spine. Back extensions are a great accessory for this purpose. V-ups reinforce the gereration of power from the hollow body position.
Sometimes it fun to test out a regoinal wod to see where we stack up. I like to make these wods partner style, because it makes them fun, doesn’t leave you wrecked and unable to recover, and is solid interval work. If there are not enough 30lb wb, Go 20 to a higher target.Friday

1 power clean+3 push jerk EMOTMx6
1200m run
5rds
3 muscle ups-scale w/ pullups or dips/pushups
6 PJ 115/75
9 KBS 70/53
then
1500m row
The EMOTM is only to warmup the shoulder. 60-70% max. The 1200 will tax the aerobic system, the middle will get us into the glycolytic pathways provided we scale so that transitions are fast and movements are unbroken, and the 1500m row will empty the tank. This type of wod, level HR, spiking the HR, and then finishing with an aerobic movement, will have a tremendous carryover to all time domains.

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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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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 ran the Olympic Lifting program at Crossfit Coronado when it was 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 clicks here, just some great people great community and coaches that are always working to be better each day.

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Kyle Becraft

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Kyle started his addiction for CrossFit in May of 2017. Wanting to gain more knowledge and wisdom about the sport, he completed CrossFit Level 1 Certification in December of 2021.  Physical fitness has always been an important part of his life, from playing baseball and football to competing in half-marathons and Triathlons.  His love for CrossFit translates into coaching and inspiring others to strive for healthy and physical change in their life of fitness.

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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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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.

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Doctorate in Physical Therapy

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USA Weightlifting Level 1 Sports Performance Coach

BS Kinesiology from Texas A&M

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