Athlete Spotlight: Lisa M

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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!

 

WODS 12/17/18-12/21/18

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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.

WODs 12/10/18-12/14/18

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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.

 

WODs 12/3/18-12/7/18

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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.

 

Wods 11/26/18-11/30/18

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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!

 

 

WODS 11/19/18-11/23/18

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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!

 

Wods 11/12/18-11/16/18

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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!

Wods 11/5/18-11/9/18

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Monday

Back squats
6-4-3-2 80-85-80-95%

600m run
50 Wall balls 20/14
400m run
25 wall balls 20/14

The squats are really heavy now. If you haven’t been consistent scale this back 5-10%. Hit the run at 85%, and then get as many of the 50 wallballs as you can unbroken. Once you get to the 400m, its all downhill.

Tuesday

3x
10 L seated DB press
15-20 Vups

5 min AMRAP
TGU
3rds
20 DB snatch 50/35
20 burpees to bar
Burpees to bar

The L seated presses and Vups are great for shoulder and core stability. We can’t neglect upper body. For the TGU, focus on the mechanics, slow is smooth, smooth is fast. On the wod, jumping and touching a target on the burpees force you to land with your feet under you, creating a greater demand on the core. Pace through them and make sure you have good landing mechanics.

Wednesday

5 min AMRAP
50/35 cal bike/row
max rds
8 Deadlift 185/125
30 DU
rest 3 min
5 min AMRAP
50/35 cal bike/row
max rds
6 Deadlifts 225/155
40 Du
rest 3 min

5 min AMRAP
50/35 cal bike/row
max rds
4 Deadlifts 275/185
50 Du
rest 3 min

If you want to get alot of rounds, you got to earn them on the bike. You are rewarded with calories for pushing the pace. 90% is where you want to be. Scale the weights on the DL so you can get at least 2rds unbroken each time. The last one should be hard, but you should still be able to keep moving.

Thursday

Back squats 6-4-3-2
80-85-90-95%

8 min AMRAP
3,6,9,12,15
Thrusters 95/65
KTE

More heavy squats. I am excited to see you all test this in a few weeks. Don’t be afraid to drop[ the % if needed. You get better when you make it. This wod is a short lung burner. We want fast transitions and unbroken sets. Scale the weight so that this can be maintained. Time to build that motor!

Friday

Teams of 2

400m slam ball run 40/30
20 snatch 115/75
20 Ring dips
400m slam ball run
20 snatch 135/95
20 ring dips
400m slam ball run
20 snatch 155/105
20 ring dips

Teams will alternate back and forth carry the slam ball however they deem fit. Odd objects simulate real life more and tax the core differently than barbells. The snatch weights should increase each round but should not approach failure weights.  Dips are a great strengthening exercise for the upper body and will complement all of our other pressing movements.

 

Wods 10/29/18-11/2/18

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Monday

2 Power snatch+1 OHS EMOTMx8

15-12-9-6-3
Power snatch 95/65
Ring pushups
200m run

Focus on a tight bar path on the power snatch and staying engaged during the squat. Use a weight you can do 15x in a row for the wod. If you need to break the reps, it should be on the ring pushups. The run will allow your heart rate to come down for the other movements.

Tuesday

Back squats 4×6 80%
3×10 strict pullups

3rds
500m row
20 walking lunges 50/35
50m SOL carry

Now the squats are getting a bit harder. Don ‘t be afraid to scale the weights if you haven’t been consistent, or if you aren’t feeling up to these percentages. I want it to be challenging, but its more important that you make it with good form. Consistency trumps intensity. The wod is meant to be a burner. Go out at 85% on the rower, and then try and hang on from there.

Wednesday

1x10L/10R TGU

SKill HSPU
8 min AMRAP
20 box Jump over buy in
1/1, 2/2, 3/3…
HSPU
Ball slam 40/30
rest 5 min

1 mile for time:)

The TGU will help develop end range stability and get us prepped for the HSPU. The wod is about an upper body strict press combined with a combo lower and upper body pull. This is a great way to develop upper body strength. The mile run is a great finisher and benchmark. We tend to only run 400m-800m at a time so this will be a nice change of pace. You will probably get a better time if you go out at 80-85% and then pick it up.

Thursday

20 min AMRAP

15/12 cal row/bike
6 Power clean and jerks 115/75
8 TTB

Today we are working on aerobic capacity. The reps are low enough were they should be done unbroken or with a short break. The kicker is the pace you hold on the rower/bike. Don’t start off too fast. This wod is a lesson in pacing. Breath every rep, set a maintainable pace. If you feel good, pick up on the 2nd half.

Friday

Back squats 4×6 80%

3rds
15 DB front squats 50/35
3 rope climbs
50 DU”

Last day of sets across for the squats. After this, we start climbing sets with decreasing reps. The wod is meant to be both a burner and accessory work for the squatting. DB front squats hit the core a bit different than a barbell. They are great for developing stability and work capacity. Rope climbs and double unders are very much skills. The only way to get them is practice and repetition.

Wods 10/22/18-10/26/18

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Monday

Back squats 3×8 75%
10 pullups each round

3rds
20 Goblet squats7 70/53
4 wall walks
50 DU

Week 3 of the squats. Have way done after this week folks! Stick with them and you’ll see some major gains. Start the wod with a KB you can get all 20 on the first round. Use the wall walks to catch your breath whilst your on the floor. The goal is this wod is quick transitions. Focus on your breathing and move right into the next movement. This should have a Fran type feeling.

Tuesday


Bar Mu skills

Row 500m
5 Bar Mu
20 ambat situps
Bike .6
4 Bar MU
20 abmat situps
Run 400m
3 Bar MU
20 abmat situps
Row 500m
2 Bar mu
20 abmat situps
Bike .6
1 Bar Mu
20 abmat situps

We will spend the first part of class working on bar Mu. The goal is to improve our proficiency or build basic strength to do the movement. The wod alternates between monostructural elements so that we can keep the pace up. Don’t underestimate the situps!

Wednesday

2 C and J EMOTMx6 min

1-10
Climb the ladder
1/1, 2/2, 3/3…
CJ 135/95
TTB

Today is some good ole grunt work. The weight should be medium. It should be a slow steady grind. Quick singles is likely the way to go on the lift. Dont go to failure. This is definitely one to pace!

Thursday

Back squats 3×8 75%

12 min AMRAP
15 walballs 20/14
12 DB snatch 50/35
6 Ring dips

Good work so far on the squats. Again, always better to leave a little on the table as far as weight is concerned and make the set. The wod is meant to be steady movement for 15 min. Try to hold an unbroken pace for as long as possible. The key to this is controlling the breathing and making sure you are properly set in your midline for each movement.

Friday

Du skills


1 mile run
at the 10 min mark

4 rds of cindy
5 pullups
10 pushups
15 air squats
(you get to rest if you finish early)
at the 15 min mark

15-25 min
5 deadlift-135/95, 185/125, 225/155, 275/185, 315/205, 365/225
30 Du each round
Get as far as you can-If you get through these weights before 25 min you are done.

This wod is testing your ability to change weights and lift under a little bit of fatigue. These are some of my favorites because they test overall work capacity. In order to get to the heavy weights, you gotta earn it. Focus on keeping the bar close on the deadlift and landing the next rep in a perfect setup.