Memorial Day Murph

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Monday, May 26 we will be doing “Murph” at 09:30 to pay respect to all service men and women who have paid the ultimate sacrifice.  The gym will be open at 08:30 for you to warm up and we will run multiple waves of Murph if needed.  There will be NO CHARGE for drop ins for Murph and this will be the ONLY class of the day on Monday.  If you have any questions please let us know!

 

Murph

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Rx wear a 20 lb weight vest

 

1/2 Murph for those a little intimidated by the whole thing (or maybe working up to that for next year)

1/2 mile run

50 pull ups

100 push ups

150 air squats

1/2 mile run

 

Hope to see you there Monday!

Nutrition Challenge Spreadsheet

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The nutrition/fitness challenge has officially started!  Today’s WOD, Fight Gone Bad, is the benchmark.  If you make any modifications to the workout today, make sure you record what you changed so that when you redo the WOD in 6 weeks you replicate it and get a true measure of your improvement!

The point sheet is below and you can download and print it if you don’t already have a copy.  Don’t forget it’s a $20 buy-in.  All money collected from the challenge goes right back out to the winners.  Half goes to the winner of the points tracking, and half goes to most improvement on the benchmark WOD.

challenge spreadsheet 2014

2014 Challenge Rules

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Nutrition Challenge “Rules”

Challenge officially starts with point tracking on Monday, May 19 and ends on Sunday, June 29 (midnight)

Meals need to follow stricter paleo guidelines along the lines of Whole 30 with the exception listed below. So, NO sweeteners (honey, maple syrup, agave, etc).

Alcohol of any type (even the purest of tequila) is not allowed and counts as -1. Multiple drinks in one sitting will only be -1 (2 glasses of wine with dinner doesn’t get you -2). Having multiple drinks on one day but not at the same time (beer with lunch and another beer with dinner) will count as -1 for each time (so -2 total for having them at different times).

Desserts are -1

All cheats are -1

There is NO MAXIMUM as to how many cheats you can accrue points for in one day. We advise not cheating though!

Protein powder is ok, we encourage using SFH or another source of grass fed protein powder.

Grass fed dairy is ok (and only grass fed dairy).

Sprouted grains that do NOT contain gluten are allowed in their pure form (no sprouted grain bread).

Zone standards are not required but we encourage you to give it a try!

You get a point extra each day that you drink 64oz of water

You get an extra point for working out each day. You cannot get more than 5 points per week (rest is important)

Benchmark WOD will be the class WOD on Monday 5/19. You may complete it in open gym on Saturday or Sunday or anytime during the first week of the challenge.

Post your weekly points on the poster board at the gym and save your sheet for the end of the competition.

There will be a winner for most points and a winner for most improvement on the benchmark.

Tie breaker will go to the person with the least number of cheats, if there is still a tie then the winner will be the person with the most points for working out.

If you have questions please talk to a coach or email us Info@crossfitcoronado.com or text Kim 619-405-7429.

Friday Night Lights Fundraiser for San Diego Make A Wish

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We have a team participating in the Amazing Race to grant kid’s wishes again this year and are looking for YOUR help to raise money to grant wishes for kids with life threatening illnesses.  We will be doing a fun WOD on Friday 5/16 at 5pm (will run multiple heats of it) with a BBQ and free BEER (that’s right, free beer donating by Coronado Brewing Company).  We are asking for a $20 donation to come workout, eat food, drink beer and enjoy GREAT company!  ALL money will go directly to the San Diego Make A Wish Foundation and will help kids get their wishes.  Who doesn’t want to get in a good workout, eat, drink, and enjoy good company all while helping these kids???  More details will be coming soon.  For now, please save the date and spread the word.  You DO NOT have to be a member of the gym or do CrossFit to come workout and enjoy the afternoon/evening with us.  This will be for people of all athletic abilities!  The gym will be open at 4 and the workout heats will start at 5pm.  Thank you in advance to everyone that plans to donate.  If you have questions, please let us know! Info@crossfitcoronado.com

 

Sign up now available: Click here to sign up and donate now

 

What do you do outside the gym?

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A lot of us at CrossFit Coronado do CrossFit as way to stay in shape so we can do the things we love to do outside the gym.  We always get excited when we hear about our members participating in things in the community.  Check out Kelly doing the SEAL sprint triathlon last weekend.  She finished in 1 hour 39 minutes which made her 6th in her age group!  Kelly you’re awesome and an inspiration!  If anyone’s got a picture of yourself doing something fun outside the gym – hiking, biking, maybe even competitive eating (hey they need to work out too) share them with us!

Kelly the SEAL Sprinter

Early bike WOD/happy hour postponed to 3/26

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The next early bike WOD/happy hour is being moved to Wednesday, March 26.  The bike WOD will be at 2pm, happy hour will follow at 4pm at Leroys.  That should give you enough time to take a quick shower and clean up.  If you can’t make it for the bike WOD, we would still lvoe for you to join us at Happy Hour!  Everyone is welcome and there is no charge for the bike WOD.  Invite a friend and come have some fun!

Paleo Meal Swap Saturday March 29th

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We are bringing back the paleo meal swaps!  It’s an awesome way to try new paleo recipes that someone else cooks for you!  The only catch is you have to cook and provide a meal as well.

The meal swap will be Saturday March 29th at 11am at the gym!

Anne O. is coordinating the meal swap so please email her if you have any questions: annej12@hotmail.com.

Here are details for how the swap works:

Each person will make one recipe to split into 3 8×8 containers (so you will have to double or triple a recipe).  The meal you make should be a main dish and then whoever gets your meal can make a side dish(s) of their choice.  The meal should fill the container completely.  They should already be cooked and frozen when you bring them to the swap.  Keep 1 pan for yourself and bring the other 2 to swap.

Please include the name and recipe on the lid with a note card or piece of paper.  This will be a great way to swap recipes as well!

The day of the swap we will put the slips of paper with the meal names on them in a basket.  We will go around a circle and everyone will draw once.  Then we will go around a second time until all the meals have been swapped.

If you happen to draw a meal that you brought then you may draw again.  If you get a meal that has an ingredient that you don’t like then you may swap with someone that is willing to swap with you.

You will keep reusing the pans the you got from the previous swap for the next swap.  If the pan happen to wear down in your possession then it is your responsibility to replace it.

We will try out with everyone making 1 meal at this time and if it successful we might up it to 2 meals meaning you would be bring 4 containers.

The first few times will be trial and error.  Please send me any suggestions or ideas you all may have.  I think this could be a lot fun and a great way to help each other out in our diet goals and share recipes.

You are not required to participate in every swap just keep your pans and you can join in an any swap.  Also if you find out that this isn’t really for you, no worries we will understand and you can keep your pans 🙂

The pans are gladware pans can be found here click this link.  They canb be frozen adn reheated in the microwave or oven so they are perfect for what we’re doing.

2014 CrossFit Open at CFC

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If you haven’t yet signed up for the 2014 CrossFit Open, you should!  Even if you have no desire to compete, don’t think you can do all the WODs Rx, or aren’t sure if you can even be in the gym to complete all 5 WODs.  Why would you sign up?  It’s simple: COMMUNITY!  What better way to have fun with everyone in our gym than to do be a part of something bigger!  People literally all across the WORLD will be signing up to do the open.  Most of them will not make it to regionals.  Most of them are doing it just for the fun and community feel that comes with it.  Don’t get us wrong, if you want tog et to regionals, we will make sure to have your workouts video taped and do our absolute best to help you get there but that’s NOT the whole point of the open.

 

Here’s how the open works.  Starting February 27, the workout of the week will be announced on Thursday at 5pm.  You will have until 5pm the following Monday to have your workout completed AND submitted to the official website.  We will be doing the open WODs on Fridays as the class workout.  We will have extra judges on hand during the 4pm and 5pm classes and will be providing FREE FOOD to anyone that is signed up on the CrossFit Coronado team, does the WOD, and then submits their score!  We don’t care if you score is top of the leader board or not.  We care that you participate!  What’s on the dinner menus?  You’ll have to show up to find out but it’ll be more exciting than just hamburgers.  If you don’t sign up for the open or don’t even want to do the WODs but still want delicious dinner you’re welcome to join us (for a small donation of $5 to help fund the meals).

 

Go HERE to register.  Once you create your account and enter in your information, purchase your individual competitor entrance fee.   Then continue on to your athlete profile.  Here’s the important part, select CrossFit Coronado as your affiliate!  It’s only $20 to register (so you save $5 if you eat all 5 Friday night meals with us)!

Baby Party/WOD for Coach Liz Saturday 1/25

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Save the date and come help celebrate Baby William Wyatt with the awesome Coach Liz on Saturday, January 25, at 12:30.  This is not just for women!  Men you’ll enjoy the WOD just as much, if not more!  This will be a fun WOD so come ready to workout! Fell free to bring a dish to share after the baby WOD!  *Liz and Cameron (Nazarenus) are registered at Babies R Us.