6/26/17-6/30/17

 

Monday
banded warmup+front rack
Front squat 3×7 75%
TTB skills
“Front Nine”
AMRAP 18:
18 Calorie Row
15 Box Jump Overs (24/20″)
12 Toes-to-Bar
9 DB Front Squats 45/25
Roll quads then couch stretch
More squats in the medium heavy range. This is were we build both strength and muscular endurance. Having to hold it in the front rack for 7 reps will really help core strength. On the wod, don’t sandbag the row. The TTB should be the slow point if any. Try and keep the transitions quick. This is 18min so start off at 75% and then ramp it up if you feel good

Tuesday
Windmill+single arm OHS then sn review
3 pos snatch work up to heaviest set in 18 min
800m run
3rds
6 hang snatch 70% above
7 strict pullups
Then 800m run
Roll lats then bar hang
3 pos drills each position of the lift. Go as heavy as you want, as long as you make it look pretty. The run on each end serves to tax the aerobic system, the movements will spike the glycolytic system. This wod is a great mix of endurance and sprint capacity. Hit the 1st run at 80%, scale the weight according to the set percentages so that you can go unbroken, then empty the tank on the last run

Wednesday

Sampson/inchworm/wall squatx3
Deadlift 3×5 75%
SS 8L/8R BSS

8 min
8 KBS 70/53
8 plyo jumps over KB
1 rope climb
rest 2 min

Bringing back the bulgarian split squats to create balance between L/R. This not only builds the caboose, it also will help prevent injury as a balanced body is more durable. The wod is meant to be fast, low reps, simple movements, it should cause a lung burn! Go all out on the bike or row. We don’t create adaptation in our comfort zone!

Thursday

Game
TGU+windmill 1x10L/10R
6L/6R DB single arm OHS 45/25
12 step ups empty bar on back
Plank rot 1L/1R
40 Dbl under
50m sled push 4/3
6rds or 25 min cap
Today is all about shoulder stabilty. The TGU and single arm OHS isolate L from R, help correct imbalances, and functionally strengthen the scapula and rotator cuff. The plank rotations train the obliques, which protect the spine during rotational stressors. The arm position also strengthens the serratus anterior, an all important muscle for shoulder stability. As far as conditioning goes, its hard to beat a sled push. If you want to finish, you have to earn it!
 Friday

3x
10 lat lunges
20 prone superman pressess
broad jump
Power clean and jerk work to 80%
3 every 1:15×6
“Megatron”
3rds
50 wall balls 20/14
10 PCJ 135/95
Roll quads, middle splits, then titanic stretch
This is our hard wod of the week. Few things create fitness like well designed couplets and triplets. I would pace the WB and break each set up evenly. Scale the weight on the PCJ so that you can do RD 1 unbroken. If you rest, it should be because you are out of breath, not because its too heavy.

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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 Barbell

CrossFit Endurance

CrossFit Mobility

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.

CERTIFICATIONS

CrossFit Level 2

BS in Human Nutrition, Foods and Exercise from Virginia Tech

MS in Health and Exercise Science from Wake Forest University

SHANNON ROSENER

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 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.

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

CERTIFICATIONS

CrossFit Level 2 Trainer

CrossFit Weight Lifting Level 2

Don McCauley Catapult Weightlifting

Kyle Becraft

COACH

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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CrossFit Level 1

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

CERTIFICATIONS

CrossFit Level I  

CrossFit Kids

CrossFit Mobility

CrossFit Swimming

CrossFit Cycling

BS Human Biology from UCSD

BS Nursing from University of Oklahoma

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 I 

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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