Monday 6 August 2 Snatch EMOTM x 8 AMRAP 15 3 Full Snatches 135/95 50 DU’s 250 Meter Row We are entering a deload week to give our legs a break from the squats. Today is low reps of the snatch to allow us to really focus on form. If your bottom position needs work,… Read more »
Meet Brian Gilhooly. Brian started here in June of 2011. The thing that stood out to me immediately about Brian is his humility and can do attitude. He had been a college swimmer, and had done all of the lifts as part of his training. He elected to do fundamentals with me because he really… Read more »
Monday 30 July Find 1RM Back Squat 12 min AMRAP 10 cal bike/row 10 RKBS 70/53 10 Goblet squats 10 TTB It’s that time, today we see all our effort pay off with our 1 RM Back Squat. Make sure to get some good warmup reps in before going all out. Tuesday 31 July… Read more »
Monday 23rd LIFT Back Squats 3×5 reps@ 60%,65%,70% METCON 3RFT 16 Front rack lunges 115/75 16 Box Jump overs 24/20 16 Hand Release Pushups Back Squat Mondays, hope everyone is staying consistent with these. We will plan to max out once we get through the entire cycle. Please make sure you’re keeping track of your… Read more »
Monday 16th LIFT Back Squats 3 set x 5 reps @ 75%,85%,95% METCON 12 MIN AMRAP Sprint 200 Meter 20 Du’s 20 Wall Balls Tuesday 17th SKILL – BMU METCON 20 min AMRAP 5 Bar Mu 5/5 DB snatch 50/35 15 KBSDL 70/53 20/15 Cal row/bike Wednesday 18th LIFT EMOTMx8 Power snatch+2 OHS… Read more »
Monday July 9th LIFT Back Squats 3×3 @ 80%,85%,90% METCON “Jackie” 1000 meter row 50 Thrusters #45 30 Pullups Week 2 of our heavy squat progression. This type of lifting causes us to recruit more muscle fibers at a faster rate(% above 80% 1-3 reps) and doesn’t tend to cause muscle soreness. We finish with… Read more »
Monday Back squat 5-75%, 5-80%, 5-85% 4rds 4 RFT 200 Meter Run 10 FRL 95/65 8 GHD 6 CAL Bike We are going a bit heavier today on the back squats. Hitting a set at a higher percentage trains the body to recruit more muscle fibers at a faster rate resulting in more force production…. Read more »
We did a lot of maxing last week. The weights are lighter this week to allow our bodies adequate recovery. We’ll get back to heavy squats the following week. Monday Power clean+2 Lunges EMOTMx8 (warmup for wod) “The Running Man” 800m run 4rds 10 Front rack lunges 115/75 10 Ring pushups Single leg movements are… Read more »
Meet Marci Szymanski! Marci joined CrossFit Coronado in October 2016. We love having her as a member! Marci is a self-proclaimed competitor at heart, but she is the first one to cheer on the other athletes in the gym. She is always optimistic even when she thinks she’s not. Her sense of humor keeps… Read more »
Monday 1 RM power clean 3EMOTMx3 min up to 75% Rest 1 min 2 EMOTMx3 min up to 85% Rest 1 min 1 EMOTMx8 min to hit a 1rm 3rds 400m run 15 KBS 70/53 15 True pushup This progression is meant to warmup the CNS for the power cleans. Focus on dialing in the… Read more »
