Double Unders Skills Workshop

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Saturday February 2 will be out first skills workshop of 2012.  We will be using our new Rx Jump Ropes and focusing on double unders.  Saturday will also be the start of our 1,000 double under challenge.  More details will be announced at the workshop.  Here are the basics: you will be challenged to complete 1,000 double unders in the gym but NOT as part of a workout.  We will have a tracking sheet.  The first person to make it 1,000 double unders will get a FREE Rx jump rope of whatever size/color/design they like!  The workshop will run from 9-10 and will be in place of the Olympic lifting class on Feb 2.  Please contact us if you have any questions.

Saturday Yoga starts this week

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This Saturday will be our first Saturday yoga from 8-8:45 .  This class is FREE for everyone.  Subsequent classes will be $5 for members and $20 for non-members.  Yoga is an awesome compliment to CrossFit and we hope to see a lot of you there.  Olympic lifting will follow at 9 and then Open Gym at 1o.

CPR/AED class at CFC

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We decided to purchase an AED for CrossFit Coronado.  We are running an American Heart Association CPR/AED class on Tuesday Jan 15 from 12:30-3:30.  If anyone would like to attend the class it is $25.  Anyone is welcome, you do not need to be a CrossFit Coronado member to attend.  The more people trained on these valuable devices the better!  If you plant o come, please email


Baby Aly has FINALLY arrived!!!!

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Please join the the CFC crew in welcoming baby Alyson Piper Obermueller.  Baby Aly decided she would finally come out (nearly 2 weeks past her due date) and meet her daddy before he leaves to rejoin his ship.  She was born today, January 7, at 9:57a.m., weighing 7lbs 13oz, 20 1/2inch! 1/7/2013!  Mom, baby and family are doing well.  If you want to see Baby Aly before she makes her first debut at the gym, sign up on the meal train to take Anne and Wesley dinner.  Anne’s mom has to head back to Kansas and taking Anne a hot meal would be a huge help.  If you cannot deliver the meal on the days/times open, feel free to make a freezer meal that she can heat up when she’s busy juggling two babies and doesn’t have anything to cook!  Congratulations Anne, Josh, Wesley and baby Aly.  We look forward to meeting her very soon!  Enjoy Tuesday’s WOD everyone in honor of Baby Aly!

To sign up to bring a meal, go to the following link and follow the directions:

Whole 30, Are you in?

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Every year we make New Years Resolutions.  Most of them have some sort of weight loss/fitness aspect to them.  The key to reaching your goals is self discipline.  Food is a very emotional topic.  Some of us crave certain things when we are happy, sad, tired, etc.  The food we then eat, affects us physically and psychologically.  Physically, the macronutrients (carbs, fats, protein) regulate our hormones which effects our appetite and how we feel.  For example, we eat a candy bar, this spikes our blood sugar, making us very energetic.  Then, insulin comes along to lower our blood sugar, now we are sluggish and hungry again.  So we go for more sugar or carb loaded food.  This causes a never ending cascade.  Hate to say it, but that insulin response=fat storage.  Without getting too nerdy, your muscles store carbs in the form of glycogen.  The liver is able to store a little as well.  Collectively, they can store around 2000 calories combined in glycogen.  We use this glycogen in INTENSE exercise.   Intense means something that is unsustainable for more than a few minutes.  So guess what happens when you eat a bunch of carbs and your muscle and liver glycogen are topped off…  You guessed it, right to your hips and butt.

Now how does this relate to paleo?  Lets not call it that.  How about a whole foods diet.  Well, fat does not affect insulin, and Protein slows or stops insulin and stimulates its adversary, glucagon.  This hormone mobilizes stored energy for use (good guy).  Whole foods don’t have a ton of carbs added to them.  Read the label of a box of cheerios and an egg.  Not only is 1 cup of cheerios 120-150 calories, virtually all of them are from carbs.  1 large egg is 70 calories with about a 55/45 split of fat to protein (no carbs).  So, 2 eggs, or a cup of cheerios?  Which will make you feel more full?  Case closed.

Eating this way will control your hormones, and allow you to be in charge of your cravings.  Not only that, some of us have food allergies that we don’t even know about.  The preservatives in processed food (MSG, xanthan gum, gluten) cause water retention, bloating, gas, fat storage, and probably contribute in some way to getting sick.  So, we ask that for 30 days, you cut out grains, dairy, lugumes, sugar, and anything processed.  Your Whole9 nutrition guide will provide you with the dos and don’ts.  We also have more intense Whole30 specific guides at the gym.  Its only 1 month and your body will thank you for it.

We are starting our Whole30 on January 2 (you can still eat whatever you want on January 1 to make up for whatever you put your body through on New Year’s Eve).  If you have any questions about what is or is not ok on the Whole30 please ask us (commenting here is best so others can get read the thread and get answers too).  We are here to help you!  CrossFit Coronado will be having a Whole 30 potluck on Saturday January 12 after open gym (potluck starting at 11) to share recipes you’ve discovered and give each other some positive reinforcement (more details to be posted about that later).  Eating out can be difficult on the Whole30 (but it can be done).  The Whole9 and Whole30 guides have great resources so please use them.

A few guidelines that I know people will ask: honey, agave, maple syrup and all other “natural” sweeteners are NOT ALLOWED.  Butter and all dairy are NOT ALLOWED.  Clarified butter or ghee is ok.  Bacon is ok but CHECK THE LABEL.  Most bacon has added sugar.  Be careful with sausage and other packaged meats.  Check your seasonings.  Believe it or not, the garlic salt we use almost every day has sugar in it (guess we’ll finding a new brand).

Some great resources include:

Your whole9 nutrition guide (not as strict but still a good site)

We hope that you will take this challenge and see how much you can benefit from the dietary changes.  You’ve got 168 hours in a week and only a small fraction of those are spent with us in the gym.  Find someone (one of your trainers counts) to hold you accountable for what you eat in the next 30 days.  You owe it to yourself to start out 2013 as healthy as possible.

Yoga Update / No classes on 12/20 and 12/27

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There will be NO YOGA CLASS on December 20 or December 27.  We are sorry for any inconvenience.  Also, if you would like to see an additional yoga class in the evening or on a weekend day, please let us know.  Just a reminder, yoga is currently on Thursday mornings at 8am.  Cost is $10/class for CFC members and $15/class for non-members.  Please bring your own yoga mat.

Day/time change for YOGA

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Yoga will be moving to Thursday mornings from 8am-9am starting next week.  There will no longer be yoga at 7pm on Mondays.  We hope that the new time will work better for everyone .  We are sorry for those of you that won’t be able to make the new time.  Cost is $10/class for CFC members and $15/class for non-members.  Please bring your own yoga mat.

Strength and Conditioning Program starts 11/12 for CHS football players

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CrossFit Coronado is starting an off-season program designed specifically for football players to increase strength, speed, and agility during the off-season.  What separates a good athlete/team from a great athlete/team, often times, is the unrelenting desire to succeed.  Athletes must ask themselves, how good do I want to be and what am I doing to make myself better?  The best high school teams practice year round to ensure that their athletes are stronger, faster, and better conditioned for their sport.  Better conditioned athletes are less prone to injury, perform better, and generally find they have a greater contribution to their team’s success as a whole.

At CrossFit Coronado, we will train athletes during the off-season to develop proper lifting and movement mechanics, functional strength, power, flexibility, agility, and endurance.   A proper off-season program is what makes championship teams, and gets kids scholarships.  Our goal is to give athletes the tools they need to be successful as a team.  Not only will physical performance improve, the team will grow more cohesive through hard work and success.    If you are serious about being the strongest, fastest, and best conditioned athlete you can be.  This is the place to be this off-season.

Important Details:

Winter Session II:  January 7 – February 16

All sessions will meet Mondays & Fridays 3-4 and Saturdays 11-12:30

Cost is $180/6 week session

To register, visit our online store through our website or at  Select the special events tab and then ‘sign up now’.  Please enter the participating athlete’s information.  There are two winter sessions (I & II).  These sessions will be different and athletes will benefit from attending both sessions.  A spot is not guaranteed until payment is received.  All athletes must have a liability waiver on file with us.  If you do not have a waiver from the football practice meeting, please email and we will email you a waiver.  Please have the athlete bring the waiver on the first day (or drop it off at the gym prior to the first day).

Please contact us with any questions.  619.319.5992 or


Yoga is returning to CrossFit Coronado

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One of the 10 fundamental principles of CrossFit is flexibility.  Many CrossFitters overlook this important aspect of fitness and focus on the strength and speed.  Limited range of motion and flexibility can inhibit your ability to reach your full potential.  We are excited to be able to resume offering Yoga at CrossFit Coronado starting this October.

Vinyasa Yoga for Athletes will be taught by Kaitlyn Hochart.  Vinyasa yoga is a dynamic and flowing yoga that links breath with movement.  This class will be a perfect complement for Crossfit athletes, combining postures that will increase strength and build flexibility with poses that will heal and restore tired, overused muscles.  Each class is different and unique, and all classes are suitable for students of all levels.  PLEASE BRING YOUR OWN YOGA MAT.

Classes will be Mondays at 7pm (starting October 15th).  Cost is $10/class for members, $15/class for non-members.

Welcome Ellis

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Our newest CFC member has arrived (although a few days behind schedule).  Ellis Lane Campoamor was born 18 September, at 515pm. She weighed 7 lbs 7 oz and was 19 in long.  Congratulations to Shannon (6am) and Ryan on the birth of your little girl.  We can’t wait to meet her and hope everyone enjoys Thursday’s WOD: “Ellis” (don’t’ worry Shannon – you can make it up another day).