Monday

8 rds
3 Power cleans+3 Front squats+3 Jerks 155/105
30 DU

The goal of this complex is high power mixed with some aerobic fatigue.  Don’t start off too fast, focus on being consistent.  Technique and pacing are the keys to this workout.

Tuesday

3 sets
10 strict pullups
10 wall squats
7 kang squats

HSPU skill work
-negatives
-scaled w/ abmats
-strict
4 min to
4rds
400m run
20 KBS
max rep strict HSPU-scale w/ abmats or seated DB press
rest 2 min

Most of us are limited by strength regarding HSPU.  Wods like this are how we fix that.  Ideally I want you to have 1 min to get as many as you can.  If that’s not the case, modify the distance accordingly.  Run hard!

Wednesday

Back squat 10-8-6-4-2 65-85%

Front rack lunges 12-10-8-6-4 155/105
2 rope climbs
50 single arm front rack carry 70/53

Climbing sets like this address strength endurance as well as improve the bodies ability to recruit more muscles at one time.  The wod is all about core strength.  There is a lot of unilateral movement here.  This is less taxing on the lower back and helps fix imbalances.

Thursday

EMOTMx24
1: Row 18/12 cal
2: 25 Abmat situps
3: Bike 16/10 cal
4: 3 OHS 75% snatch

This wod is all about doing OHS with a very high heart rate.  Can you regulate your breathing and pull off a higher skill movment?

Friday

Muscle ups!

AMRAP in 14 minutes:
7 Muscle-Ups
50 Wall Balls 20/14 lb
100 Double- Unders

We won’t get muscle ups if they aren’t programmed:)  There will be more wods like this so that we get exposure to these types of movement.  We will spend the first part of class dialing in muscle ups or coming up with relevant scaling options.

2018 has come and gone!  From now until the open, we are going to focus on aerobic capacity, overhead strength/mobility, and our clean and jerk.  Our goal, as always is to improve both strength and endurance.  You’ll see strict pullups a lot more often, because a lot of you want them, they are good for all us, and they tend to fix a lot of other things.  You’ll see a ton of tempo work as well as single arm/leg movements.  These create balance as well as reinforce good movement.  Regarding our clean and jerk, we need to be able to lift with our heart rate elevated.  Few things create more bang for your buck than a barbell complex.

Monday

Clean and Jerk-EMOTMx8 min work up to 75%
Max effort run Mile run
Remainder of class to find 1rm

We will retest this closer to the open.  Our goal is to improve both work capacity and strength!  If your brand new, don’t go for a true 1rm, we’ll have you work up to a weight thats moderately challenging.

Tuesday

3x
10 wall squats
10 strict pullups
inchworm

5 min AMRAP
50/35 cal bike/row
21 Deadlifts 185/125(rx+225/155)
Max lateral burpees over bar in remaining time
rest 3 min
50/35 cal bike/row
15 Deadlifts 225/185(rx+275/185)
Max lateral burpees over bar in remaining time
rest 3 min
50/35 cal bike/row
9 Deadlifts 275/185(Rx+315/205)
Max lateral burpees over bar in remaining time

Strict pullups help stabilize the shoulder and carry over to lots of other movements so expect them more often.  If you need to break up the deadlifts, its ok, but not more than 2 sets for rounds 1 and 2.  We want you to hit the bike/row at 90% effort, move well during the deadlifts, and full send on the burpees!

Wednesday

Tempo Front squats 5×3
32×1

100 DU
3rds
12 DB Thrusters 50/35
12 Toes to bar
100 DU buy out

Tempo movements not only build strength in the weak points of the lift, but they train coordination.  Moving slowly and holding positions develop control and reinforce good movement patterns.  For this wod, go get it!  Scale the thrusters so they are unbroken!

Thursday

3x
5/5 single arm DB bench
10 Strict pullups
15-20 GHD situps

12 min AMRAP
15 American swings 53/35
6/6 Single arm KB push Press 53/35
9 Box Jump overs 24/20
6 Ring dips
3 rope climbs

Upper body today woot woot!  We hit all the major muscles of the shoulder in this wod.  This is the kind of stuff we all need to balance us out.  When you see AMRAP, immediately think what pace can I move for the wod’s entirety.

Friday

Power snatch+2 OHS-2ct pause EMOTMx8 min

Rowing/biking Nancy 5rds
5rds
500m row/.6 bike
15 OHS 95/65

This will be one of our Benchmarks going into the open.  I know people struggle with OHS so we are gonna work hard at them.  This type of wod is one you should pace.  hold 80% rds 1&2 then pick it up if you feel good.  Focus on being efficient on both movements.  Breath every rep!

December’s Athlete spotlight is also CFC’s award recipient for Best Attitude. It’s a great month to be Lisa Misset! This December also marks one more “great” for Lisa: her last radiation treatment! Six months ago, Lisa was diagnosed with Breast Cancer. She underwent surgery with great prognosis. Preventative Chemo, and radiation followed.

Lisa kept up her regular CrossFit class schedule. “CrossFit was my daily norm. I didn’t have to modify the WODs. CrossFit kept me feeling positive, I knew that I still had my life.” Lisa adds that she decides what she needs to do, and does it! Those that attend class with Lisa, or have coached have found inspiration and confidence for themselves.

Lisa is originally from Kansas. She came to San Diego for law school, 38 years ago. Lisa was a criminal prosecutor for 20 years. A profession that she loved, especially the trial work. “For women trial work is like playing professional sports. There is no other profession in which women can be as competitive and aggressive.” Lisa has also coached Mock Trial for San Diego’s high school students, and found it to be one of the highlights of her life.

Lisa’s immediate family is her daughter Celeste who is 22, and is in New York attending college. Lisa’s husband Tom pokes his head into the gym from time to time. They have been together for 15 years and married for 13 years. Lisa is a dog lover through and through. Currently she has a Rottweiler and a Pit Bull. Many Thursday mornings the gym members get to see Lisa out walking with dogs from Paws, Coronado’s dog and cat shelter.

Lisa has been a member of CFC for two years. Jean Wiesner (a former CFC member) introduced her to CrossFit. Lisa has also been a swimmer her whole life, competing in rough water swims, and swimming for Coronado Masters.

Lisa’s goals as a CrossFitter are to keep getting better. All of the movements we do in class were new to her when she joined. Lisa keeps pushing ahead, even small jumps up in weight she takes as an accomplishment. Her favorite movements are deadlifts, pull-ups (which she can now do a few strict), and rope climbs. Getting up the rope is her proudest accomplishment in the gym to date. Now, Lisa is determined to master double unders!

What does Lisa love about CFC that keeps her coming back? The great vibe, community, everyone is accepted without judgement. Classes are never boring, and there are new skills to learn. Lisa adds that since her retirement from the law profession, its rewarding to have new accomplishments. Getting better is her motivation, even just pushing ahead in small increments. Its also those small incremental jumps that keep her injury free, and allow her to attend classes as often as she likes.

Her advice for new CrossFitters, “You can do it, I do. Set small goals. Set your own goals. Don’t look around and worry about what others are doing. Its just like swimming, keep your head down and go, you waste time looking around. This is your journey. Tell yourself YES!

Monday

Bar MU monday!

50 DB hang CJ 50/35
100 DU
40 Pushups
100 DU
30 cal bike
100 Du
10 Bar MU

In order to get skills like bar muscle ups we must practice. If you’ve gottem, here the chance to make them even better. For the chipper, focus on breathing and being efficient through the moves. You’ll do much better if you hit this at 80% most of the way so you have gas in the tank for the bar muscle ups.

Tuesday

2 power cleans EMOTMx8 up to wod weight

1rd every 3 minx6
4 Strict HSPU
6 Power cleans 205/135
8 TTB
100m sprint

We are working sprint intervals today. The EMOTM is simply a warmup. We’ll scale the HSPU so you can get 4 in a row everytime. Go hard on the 100m sprint. The faster you finish, the more rest you get.

Wednesday

Back squat 3×6 75%

12 min AMRAP
10 Front rack lunges 115/75
2 rope climbs

We’ve worked hard at squatting, we’ve got to maintain it. The percentages are a guideline. No misses. The lifting is training, not competition. Quick transitions between the rope and the lunges. Take a breath every lunge. Pace yourself so you can move 12 min.

Thursday

3x
5/5 windmills
8 strict pullups

3rds 1 min max reps
Row cal
Pushups
Jumping squats
Abmat situps
Bike cal
Rest

The windmills and strict pullups are meant to help shoulder stability. The wod will help improve upper body strength endurance under fatigue. Keep the quads tight on the pushups!

Friday

2 power snatch+1 OHS EMOTMx10 min

3rds
10 power snatch 115/75
20 box jump overs 24/20
20 DB Box Step ups 50/35

The EMOTM is more position work for our snatches. Don’t try to break a record. Time time will come. This wod is a lung burner. Scale the power snatch so you can do 10 in a row. The step ups are a grind. Slow is smooth, smooth is fast. I’d go a bit slower on the box jump overs so that you have some juice for the step ups.

Monday

2 power snatch+1 OHS EMOTMx8

12 min AMRAP
12 OHS 115/75
40 DU
12 TTB
40 DU

This is week 2 of focusing on snatch technique. The goal is bar path. Scale the weight so that you can make it look pretty! For the metcon, we want loading that you can move unbroken for multiple sets. We want the HR up the whole 12 min.

Tuesday

3 sets
5 Front squat 2ct hold 70-75%
8/8 BSS

3rds
400m run
25 wallballs 20/14
15 KBS 70/53
10 Ring Pushups

Front squats and Bulgarian split squats address the core as well as hammer imbalances in the posterior chain. Fixing holes in our game is how we stay injury free and keep making progress. The wod should feel like a mile-mile and a half time trial. This middle time domain is what will allow us to sustain high heart rates for longer periods of time.

Wednesday

Barbell cycling skill work:
Deadlift+HPC+PJ EMOTMx8

“DT”
5rds

12 Deadlift 155/105
9 Hang power cleans
6 Push Jerks

Today is some legit grunt work! In order to preform well, you gotta be efficient. The goal of the E90 is simply to improve economy of motion, not to break a record. Scale the load of the wod to the movement that will hinder you the most.

Thursday

3x
10 Dips
8/8 sing arm DB row

“Michael Does a Triathalon”
1k Row
50 Abmat situps
50 superman back ext
1.2 Bike
50 abmat situps
50 Superman back ext
800m run
50 abmat situps
50 superman back ext

We are going a bit longer today! This is 100% aerobic capacity. A more well developed aerobic system enhances recovery as well as improves our ability to sustain effort for longer periods of time. Hold yourselves accountable on the supermans. Its easy to cheat on these. They are there to improve lower back stabilitiy and muscular endurance.

Friday

Power clean+thruster EMOTMx8

“CrossFit Coronado Conditioning Test”

EMOTM until failure

1-1 thruster 95/65

2-2 burpees

3 3 thrusters

4: 4 burpees

This is one we always test before the Christmas party.  Its a great test of  work capacity and mental toughness.  Once you fail, scale the reps in half, and continue until the last person finishes.

Monday

1 pause power snatch+1 power snatch EMOTMx8

4rds
9 Power snatch 95/65
15 wallballs 20/14
200m run

For the next month we are going to work on improving our technique on snatch.  The goal of the EMOTM is pulling mechanics.  This is practice, not competition.  Make it look pretty.  For the wod, scale the weight so that its unbroken!

Tuesday

12 min ARMAP rest 4 minx2
20/15cal bike/row
20 DB snatch 50/35
10 TTB
20/15 cal bike/row
20 DB squats
10 TTB
20/15 cal bike
20 DB push press
10 TTB
Max cal bike/row

We are testing our 3rm front squat tomorrow.  This will get everyones HR up but won’t overly tax the legs and lower back.  Bring it on the row/bike!  Match or beat your scores.  We will work on TTB at the beginning of class.

Wednesday

Front squat find 3rm

3rds
12 Thrusters 105/70
12 Pullups
15 slam balls 40/30

We have done a ton of back squats.  We’ll see how it carries over to the front squat.  We’ll retest this in a few weeks.  This wod is meant to be a lung burner.  Scale the thrusters so RD 1 is unbroken and the same for slam balls.  Break the pullups in 2-3 quick sets early on if you to and you’ll get a faster time.

Thursday

3x
10 seated DB press
15-20 GHD situps

100DU
20 DL 185/125
5 Rope climbs
100 DU
15 Deadlift 185/125
4 Rope climbs
100 DU
10 Deadlift 185/125
3 rope climbs

We’ve hit seated press and GHD consistently to help improve core strength.  Consistency is key to progress.  The deadlifts are meant to be light/med and done all in a row with good form.  Don’t start off too fast on the DU.  Focus on just cruising.  Pace the rope climbs.

Friday

3x

sampson
windmilss5/5+5/5 OHS pvc

Pistol skills

15 min AMRAP
12 OHL 95/65
12 pushups
12 plyo jumps lat over bar
50m front rack 1×70/53

Pistols are a skill we haven’t hit on much.  They are a great way to build stability.  We’ll work ankle mobility at the beginning of class and then go over multiple pistol progressions.  OH lunges strengthen both the core and single leg but aren’t as challenging for the shoulders as OHS.  We want a consistent effort for this wod.  Start a bit slower, and then pick it up if you feel good.

MondayHope you all had a great holiday! Today we get to showcase the strength we’ve built over the past 6 weeks. Time to see some GAINZ! If you are new, we can scale this to working up to a challenging but technically sound single to give you numbers to base off of for the upcoming months.

CrossFit Total

Find 1rm

Back squat

Press

Deadlift

Hope you all had a great holiday! Today we get to showcase the strength we’ve built over the past 6 weeks. Time to see some GAINZ! If you are new, we can scale this to working up to a challenging but technically sound single to give you numbers to base off of for the upcoming months.

Tuesday

“Championship Helen”

5rds
400m run
21 AKBS 53/35
12 Pullups

Total opposite of yesterday. Our goal is to be stronger and fitter. So here’s the fitter. Championship Helen is my favorite test of aerobic capacity. You have to pace this. Hit the 1st 2 runs at 80% and then pick it up if you can.

Wednesday

“3x
Seated DB press 10
GHD situps/Vups 15

15 min AMRAP
“”Calves Maghee””
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters”””

If you are feeling beat up from the past 2 days, this is a good wod to come in and go 80%. You’ll get some good practice on DU but won’t end up overdoing it on one movement. Use this as a chance to work on your DU as well as quickly transitioning between wods.

Thursday

3 hang power cleans EMOTMx8

4 sets
3 min/1min rest
7 hang power cleans 135/95
5 bar facing burpees
12 Jumping Squats

The goal of the EMOTM is to work on cycling. Its not too get heavy. Focus on being efficient. Its all from the hang to give the lower back a break. The burpees will add up. Think about you breathing and trying to match or beat your score each time.

Friday

8 min AMRAP rest 2 min
24 cal row
12 2xKBDL 53/35
20 abmat situps
50m slam ball bear hug carry
(may sub DB if necessary due to limited KB
rest 5 min after set 2 and max effort 500m row(1 want everyone to row so if you get more rest its ok)

The wider stance DL engage the glutes more and don’t tax the lower back to the same level. Its a great way to still work the buns but allow the body to recover. The goal of the wod today is to hit the row hard. Its ok if you go slower on the other stuff. Today is about the engine. For the final 500m, dig deep, and go for a PR. This will be a great end to a tough week. Cheer each other on and have fun!

Monday

1rd every 5 min
x4
Run 400m
8 Front squat increase wt each rd (From floor) start at 65%
40 DU

This is a different type of strength workout. The goal is to see what you can get up to with an elevated HR. We define strength as the functional application of force. So today, we get to apply all that strength we’ve built over the last 6 weeks.

Tuesday

Train Wreck

15-12-9-6-3 TGU

60-50-40-30-20  AKBS 53/35

30-25-20-15-10 Pullups

Today is the complete opposite of yesterday. This is longer duration, high HR, earn that Thanksgiving Turkey. The key here is pacing. Think about how to break up the bigger sets so that you can pick it up on the last 2 rounds.

Wednesday

5 min AMRAP
50 Wallballs
max rds
7 DL 225/155
7 BF burpees
rest 3 min
5 min AMRAP
40 wallballs
max rds
6 Deadlift 275/185
8 BF burpees
rest 3 min
5 min AMRAP
30 Wallballs 20/14
max rds
5 Deadlift 315/205
9 BF burpees

We haven’t done a lot of deadlifting as strength work, but I think you all will be surprised with how much better your deadlifts feel after all the squats we’ve been doing. I want you to select weights that you can do unbroken for 1 round. The goal is to keep moving for each 5 min.

Thursday

Thanksgiving 9am only!

Friday

9am only!

Monday

Veteran’s Day

Tuesday

Back squats 5-4-3-2
85-90-95-100%

12 min AMRAP
4/4 OHL R 53/35
4/4 OHL L
8 KB squats 2×53/35
8/8 KB PP(1×53)
60 DU

Last week of the squat cycle! Time to see those gainz. If you haven’t been consistent, back it off. It should be hard, but I want you all to get through the first 3 sets. If you fail on the 4th, its ok. For the wod, this is meant to challenge stability with a high heart rate. Take a breath each rep. Focus on being smooth and consistent. If you can’t handle 2 KB for the squats, 2xDB is a good option.

Wednesday

Partner wod
Teams of 2
18 min AMRAP
60 cal row
50 TTB
40 Wall balls 20/14
30 Deadlifts 275/185
10 Muscle ups

This style of partner wod allows us to get in some solid interval work. Break the reps up however but focus on being consistent in that someone should always be working. Believe it or not, you can get stronger doing a metcon. don’t push the deadlifts beyond what you can hold with good form. Consistency is key.

Thursday

Power clean+2 Push Jerk EMOTMx8

4rds
400m run
12 Push Jerk 135/95
8 strict pullups

Next cycle we will spend some time cycling clean and jerks. This is prep for that. Punch under the bar fast. Speed is the key, especially when you are tired. We all need the strict pullups. The are what keep our shoulders safe and strong. For the run, see if you can pull off negative splits but stay consistent throughout the rest of the wod.

Friday

Back squats
5-4-3-2
85-90-95-100%

9-15-21
Bike/row
DB thrusters 50/35
Ball slams 40/30

Last day of the squat cycle. We deload over Thanksgiviing. Attack this wod! Its meant to sting a bit. I want you to scale the thrusters so that you can be aggressive on the bike/row. Its ok if the weight is a bit lighter. Earn that weekend!