Swolemate Showdown Feb 7th

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Outlier CrossFit and CrossFit Coronado are excited to bring to you the first annual Swolemate Showdown!

What is a swolemate you ask? Urban dictionary defines a swolemate as your life-long gym partner. The one you simply can’t lift without. You would never dare let someone else spot you once you’ve found your true swolemate. You and your swolemate grow together, both literally and figuratively. Age, ethnicity, gender, body type, political affiliation, and sexual preference have no bearing on social acceptance of two people calling themselves swolemates. That is: prejudice against swolemates is non-existent. (http://www.urbandictionary.com/define.php?term=Swolemate)

So, find your swolemate and get ready! Co-ed teams of two (1 male, 1 female) will battle it out at Outlier CrossFit’s awesome facility in a 3 WOD competition to see which pair of “swolemates” will be crowned the fittest. There will be intermediate and advanced divisions and registration will be limited. The competition is Saturday, February 7th. Registration will open Friday, December 26th and is $130/team if you sign up before January 1. After that any remaining spaces will be $150/team.

We’ll be releasing some of the movements and workouts leading up to the event and will have specific guidelines for selecting your division posted soon. If you have any questions regarding the competition don’t hesitate to ask! Just email Info@crossfitcoronado.com or info@outliercrossfit.com. All participants will get a competitor shirt as well. Registrations are non-refundable. If you’re a vendor interested in sponsoring this event please email us. We look forward to an awesome competition!


Fire up the Glutes, Another Round of Squats

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By: Clint Russell, DPT Student, Owner CrossFit Coronado and Outlier CrossFit

Why is it so important to have a strong backside? The glutes are responsible for hip stability in closed chained movement and are the primary extensor of the hip, more on the second one later… I’d like as you read this to place one foot on the floor, and squeeze your butt on that same side. Pay attention to what happens to your knee. Glute contraction externally rotates the hip, which pushes the knees out. When a coach tells you knees out, this is really what they want. This external rotation allows us to create torque through the floor.

If an athlete suffers from weak glutes, this will manifest itself in several ways. We will use the squat as our test movement. In a squat you will see an an ability to drive the knees out at the bottom. We teach to drive out at the beginning of the movement, in which case you will see them collapse inward when the athlete begins the concentric phase of the movement. The second way this will show up is what I call the squat morning. As I said before, the glute is the primary extensor of the hip, along with the hamstrings. The quads are knee extensors. At the beginning of the concentric phase of movement the knee will extend before the hip. The quads are shortening, but the glutes and hamstrings are unable to keep up, so the leg begins to straighten with the hip angle either not changing or changing at a much slower rate. The result is the chest caves forward.

The way I prefer to fix movement when an athlete can’t respond to cues is to simply stick them in a position where they are forced to do the movement properly. Hence why CrossFit Coronado and Outlier do so much lunging. A front rack lunge serves to fix the major movement faults that appear in the squat.   The load in front of the body limits the forward lean, and isolating one leg forces glute activation in order to create hip stability.

With the glutes being the primary hip extender, they are responsible for eccentrically controlling hip flexion. When you bend over, gravity exerts a force pulling your torso downwards, so you hip extensors must lower you down under control. If your glutes and hamstrings are weak, then you are going to compensate by flexing at the lumbar spine. This puts you more at risk for a back injury, especially as you get older. Some of the most common back injuries occur in the US from picking up accidentally dropped objects. That happens for two reasons, years of faulty mechanics combined with weakness. As your coaches, we will not accept either of these and must do whatever is necessary to squash them.

At Outlier and Coronado, we are about making you move better. Better means always improving mechanics and squashing imbalances. We are about to embark on a glute strengthening extravaganza! Standby!

Three Wise Men Tribute WOD on 11/11 (and modified schedule)

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We will be hosting the Three Wise Men Veteran’s Day Tribute WOD on Veteran’s Day (11/11/14).  Suicide among combat veterans is a major tragedy facing our military community and society today. And, it is one of the most unknown tragedies. The THREE WISE MEN TRIBUTE aims to raise awareness of the problems facing our veterans today by bringing together a supportive community to honor our combat veterans who made it back from war, highlight programs that are helping our returning veterans and ensure America’s warriors know there is help and support. The proceeds from this event will go directly to helping returning veterans get access to the help and services they need.

Click here to register and donate.  You are welcome to come do the workout with us regardless of whether or not you donate.

SCHEDULE for Tuesday 11/11.  Class at 06:00, 09:00 and 4:00pm.  There will be NO OPEN GYM on 11/11.

The Workout

Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Bowling night with CFC 9/27, please sign up at the gym!

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Join us to find out who the new gym King Pin will be!  Plan to meet at the North Island bowling alley at 19:15 to get your shoes, select your ball, and be ready to bowl!  Bowling will be from 20:00-21:30 and I’m sure we’ll head out somewhere in Coronado after.  Cost will be $20/person.  That will include bowling, shoes and beer (maybe some pizza and snacks too if people want them).  If you don’t drink beer talk to Kim and will reduce your cost (you don’t have to fund other people’s non-paleo beverages)!  If you don’t have access to base please let us know and we’ll coordinate getting you on base before.  If anyone wants to meet for appetizers/drinks/dinner beforehand feel free to coordinate it!  There is a sign up sheet on the white board at the gym.  Please sign up so we can have an accurate head count for reserving lanes.  Looking forward to a fun night with everyone!

9:30/10:30 class time change starting 8/25

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With kids heading back to school we are going to make a slight change to our morning classes.  The 09:30 class Monday-Friday will be from 09:00-10:00 starting Monday 8/25The Monday/Wednesday/Friday 10:30-11:30 class with childcare will be from 10:00-11:00.  Please let us know if you have any questions regarding the schedule change.  Also note that on Monday 9/1 (Labor Day) there will only be one morning class, time TBD and will be announced soon.  You are welcome to bring kids with you for that class but there will NOT be childcare on Labor Day.

31 Hero WOD Friday 8/8 from 4-6pm

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31 heros

We will be hosting the 31 Hero WOD on Friday 8/8 from 4-6pm (or until people have completed the WOD that want to).  We’ll be doing a BBQ after.  Please bring a side to share.  It is a partner WOD so if you’ve got someone you’d like to do it with bring them along.  If you don’t have a partner just show up and we’ll pair you up with someone!

If you want to register online and make a donation to the charities supported by the 31 Hero Project please do so ASAP.  If you do it by July 28th they’ll guarantee your shirt will arrive before the event.  Shirts are shipped direct to you and included with the registration/donation.

Follow the link below and chose CrossFit Coronado as your affiliate.


A Tribute to Tony Gwynn this Friday at CFC

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I’m sure most of you are aware of Tony Gwynn’s passing on Monday.  If you grew up in San Diego, you know that he was Mr. Padre and a true sports icon.  Tony Gwynn was an amazing ball player and an even more amazing and genuine person.  Friday’s workout will be a Tribute to Tony.  If you’ve got a Padres shirt, wear it!

Now offering FREE CHILDCARE with our new 10:30 M/W/F class

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We are excited to be bringing a new option for those of you with younger kids that sometimes sacrifice working out or getting to the gym because of lack of childcare.
The schedule will be as follows: Monday/Wednesday/Friday 10:30-11:30.  The cost for the classes will be $170/month or $25/class.  If this becomes a popular class and we max out on the number of kids we can accommodate with the childcare area then people on the monthly membership will have priority for childcare and class by class drop ins will be allowed for childcare when space is available.

If you are planning to come to the 10:30 class and need childcare, please sign in via MindBody by 9pm the night before class (go here to sign in: CrossFit Coronado Schedule, the class is listed as Daily WOD with Childcare).  If you have not attended one of our childcare classes (meaning I don’t know you and your kids), please also text or email me so I can be prepared with the appropriate number of people to provide childcare (email: kim@crossfitcoronado.com, text: 619-405-7429).  If you are attending the class and do not need childcare, you do not have to sign in beforehand.  If you forget to sign in, please text me to see if there is room available for you and your kids.

This is not just a confined area for your kids to sit and wait for you…  We read stories, we play games, we build with legos, and more.  We are trying to make this fun and interactive for your kids so that they are excited to come back and play!  We are also organizing picnics after some of the classes and I’m sure there will be more fun “outside of class” activities to participate in if you chose.

We are going to ask that there be no snacks during the childcare class.  With having kids of different ages, not all snacks are “baby safe” and I hope to not use my nurse skills for someone choking (I will if needed, but prefer not to).  Also, this will prevent kids from being upset with sharing (or not sharing) snacks.  Feel free to bring snacks to give your kids at the end of class and to hang out and allow them to play on the rings in the gym (under your supervision of course) as a reward for hanging out with me nicely while you work out!  Water bottles are definitely ok but please label your kids bottle with their name (I have blue tape and markers at the gym).  It’s hard to remember who’s sippy belongs to who.  Also, if you have diaper bags/toy bags etc, we are going to ask that those be kept outside of the kid area as well so that they don’t end up with the wrong kid getting into it and other kids being upset.  A favorite toy is ok to bring, but know that other kids may be playing with it if your child puts it down and please don’t bring anything fragile or breakable.  For older kids that want to play on an ipad we can work with that.  Depending on your child, and how many kids are there, we may set up another area for older kids that don’t need direct supervision and don’t want to be bothered by the littler ones.  This is something we will work out as we go.

If you bike over to the gym or come with strollers feel free to bring them inside the gym.  We’ll have an area for you to park them where they are safe from the Coronado bike/stroller thieves!  Please let me know if you have any questions about the classes with childcare.  We are excited to be able to offer this program and would love to add additional classes with childcare if needed!

Supervised Childcare Starting June 9th!

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Moms (and dads) have been asking about this for a while and we’re excited to announce that starting June 9th we will be offering supervised childcare during the 09:30 class on Monday/Wednesday/Friday.  We will have an adult that has completed a background check, is certified in adult, child and infant CPR, and well known by our CFC owners and coaches that will be in the kids area supervising and entertaining your kids during the 09:30 class.  Parents must remain onsite during the class, running around the block is fine but no stops at Tartine 😉  Parents will also still be responsible for taking their children to the bathroom as the adult with the kids will need to stay in the kids area during class.  If you have any questions or suggestions, please email Kim@crossfitcoronado.com.