Practice, Training, and Competition

This blog was inspired by a podcast I recently listened to regarding, practice, training, and competition. The podcast was by Ben Bergeron which I will share at the end of this blog. What does each one mean? Which one do we spend most of our time on, and should that be the same for everyone?

Competition is doing everything you can legally to try to win. In competition, we are chiefly concerned with the result. How much weight is on the bar, our time relative to everyone else’s etc. Think shortening ROM to just within acceptable standards, seeing how much wiggle room the judge gives you on a strict movement. There is also a lot of psychological stress with competition. It also means maximum intensity. You can absolutely compete yourself out of shape. Competing every day would be akin to if you were a runner and wanted to train for a 5k, running a 5k everyday at max effort… You can make physiological gains in your cardiovascular system with competition, depending on how often it happens, but you generally don’t make technique gains. Often times, technique gets worse.

Training is done with high heart, and heavy loads. It’s what drives adaptation. It’s not necessarily all out. Training is going hard but not to the point where technique is compromised. In simple terms, those explanations that are on each wod, training is listening to those and not being as concerned with where you stack up to people outside of your ability level. In training, it’s ok to be a little concerned with the result, but only as it affects you and your goals. The purpose of training is to drive physical adaptation, and to some degree, neurological adaptation. We scale wods to keep intensity relative to a person’s ability level so they get a workout that is appropriate.

Practice is done with low heart rates and low loads. This is meant to drive neurological adaptation. Holding positions with the bar or pvc pipe prewod is a great example of this. I would call our EMOTMs a little of practice and training. They all begin at low enough numbers and have explanations with them that say to use it to dial in form. The EMOTMs are almost never time to compete. The benefit of those is getting to practice the movement first without the stress of having to go fast.

Next, I have a story about practice and that changed how I workout myself, and how I write workouts.

In 2012, after regionals, I got a coach and started training with 2 other coaches at CrossFit Coronado for 2013. We got after it for 2-3 hours a day, 5x week. Rest days were Monday and Thursday, which included a 10k row one of those days and a 5k row on the other. I learned so much about training and programming during that time. Most importantly, you can’t compete everyday and train like that. The more advanced an athlete is, the less they can compete. Even more important than that, time has to be spent learning how to move well. If not, and you ramp up volume like that, you will hurt. I got to the point where I was much less fit, but really good at CrossFit. I say that because I had to hold on to something to stand up after bathing my daughter due to joint pain. When the open came out, I did really well on the 1st wod. The 2nd wod came out, and it had high rep box jumps in it. I had a history of achilles issues dating back several years. I did the wod, didn’t do so well, and I then did the most logical thing ever. I loaded up on Ibuprofen and did it again. I gained bursitis in my achilles that is still with me today. So all that work down the drain. Well I had a cortisone shot and was done for 2 months. All I could do is hold positions with a pvc pipe. So in between coaching classes, I would sit in the door frame with a pvc pipe in a front squat or overhead squat. This went on for 2 months then I was good to start training again. The wod was one you have all seen, 1k row then 4rds 12 front squats 155# 12 toes to bar. I did the wod, and was sucking some serious wind. I looked at everyone’s time afterwards, this was in June 2013 so everyone was post regionals training for the games and in legit condition. I was right up there with everyone else who had been working their asses off. I then came to the realization that completely changed everything for me. <em><strong>Movement is a game of angles and leverage. When we improve our form, it is really adjusting our angles to produce force. Adjusting the levers will produce greater gains in our performance more than any adaptation in our muscular or cardiovascular system. </strong></em>I refer to this as improving economy of motion.

Now, who should do what. No, I don’t expect you to sit in the gym for hours holding wall squats. That is only for people who have the time and want to compete at the highest level. But, in the hour long class, when we work with a bar or pvc, be mindful of the movements. Use that time to get better. Be thinking about where your body is in space. <em><strong>Attention to detail in your movements will produce the greatest gains, and keep you injury free.</strong></em> When looking at the whiteboard, it’s ok to look others score. That gives us something to strive for. But make sure you take into account the wod’s intent. That way, you will get a great work, and see progress for years to come.

<a href=”” target=”_blank” rel=”noopener noreferrer”>Chasing Excellence Podcast by Ben Bergeron</a>
Episode 016: How to Train with Intention

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Mitch Langenfeld


Mitch grew playing ice hockey, roller hockey and Lacrosse in Minnesota and South Florida. He joined the Navy after High School in 2007, where he has served as a Helicopter Aircrewman and Rescue Swimmer since. It was in the military that he was first introduced to CrossFit in 2009 and he was hooked. He later joined CrossFit Coronado in 2010 and finally after 13 years received his CrossFit Level 1 certificate in April of 2023 and began his coaching career. He enjoys spending time outdoors with his family, playing in various washed-up adult hockey leagues, and completing in local CrossFit competitions. His favorite WOD is anything heavy so he can beat all of the smaller faster athletes in the gym or Murph.
“Light weight, Baby!!!”
-Ronnie Coleman


CrossFit Level 1

desiree Jacobi-Bobie


Desiree joined CrossFit Coronado during the pandemic when we were running classes from the car wash next door.  She quickly fell in love with CrossFit and is a wonderful addition to our coaching team.  Desiree helps run our youth programs.


CrossFit Level II



Margaret spent the first part of her life in competitive sports, starting with swimming, soccer, and softball as a young child and water polo throughout middle & high school (where her number was retired). She spent her summers teaching swim lessons to kids of all ages, developing a love for teaching & coaching in the process. She started CrossFit in April of 2016 on the recommendation of a friend. The group environment, positive atmosphere, and athletic challenge hooked her immediately. With her love for CrossFit and passion for helping others find their strength, it was a natural progression to get her L1 and start coaching at CrossFit Amundson in Santa Cruz, CA under the mentorship of Greg Amundson. She moved to San Diego in October of 2020 and found her new home at CrossFit Coronado.


CrossFit Level 2, CrossFit Weightlifting Level 1



Mike came to CrossFit Coronado after a 26-year career in the Marine Corps. Having made fitness a way of life during his time in the Marines, he was searching for a means to maintain an elite level of fitness after he retired from the Corps. Maintaining a regimen of elite fitness was an elusive goal for him until he stumbled upon the back alley garage that is home to CrossFit Coronado. As the 8th original member Mike was at CrossFit Coronado from its very start and adapted to the CrossFit protocol like a duck takes to water. Mike was a devoted and dedicated coach and friend.  Unfortunately he passed away in march, 2018 from pancreatic cancer.  His spirit will always be a part of CrossFit Coronado.  He helped to build and shape this gym into what it is today.  Strong Like Bull.  Semper Fi Sir.


CrossFit Level I 

CrossFit Barbell

CrossFit Endurance

CrossFit Mobility



Shannon’s love of exercise started with high school sports and continued through college. Her background includes over five years of cardiac and pulmonary rehabilitation, her own at-home personal training company, and group fitness classes.  Shannon started CrossFit at CFC in 2011. As a new mom, she could no longer spend the hours required for marathon and triathlon training. She consistently attended the 6am CFC class for two and a half years, including through the entire pregnancy of baby #2. In 2014, the Navy moved the Campoamor’s to Japan and then to Italy. In Europe, Shannon took advantage of the global CrossFit community-making friends with fellow athletes all over the world. In 2019, the Navy moved the Campoamor’s back to Coronado, where they happily rejoined the CFC family.


CrossFit Level 2

BS in Human Nutrition, Foods and Exercise from Virginia Tech

MS in Health and Exercise Science from Wake Forest University

SHANNON Hernandez


Shannon has been coaching CrossFit since 2012 when she earned her Level I certificate. soon after she earned her Level II and has since renewed. She went on to obtain her CrossFit weightlifting Level I and Level II certifications as well as the Catapult Weightlifting from Don McCauley. Shannon has been coaching with Crossfit Coronado since 2017. Shannon runs the Olympic Lifting program at Crossfit Coronado when it is offered. She’s competed in crossfit at a handful of local events and aspires to come last place at regionals one day.

Favorite movement is the Olympic Lift -Snatch & least favorite will always be running. Loves coaching at CrossFit Coronado because it’s a gym where everyone is welcome regardless of fitness level. You won’t find any clicks here, just some great people great community and coaches that are always working to be better each day.

Shannon’s go to saying ‘ I’ll quit tomorrow’.


CrossFit Level 3 Trainer

CrossFit Weight Lifting Level 2

USAW Level 2

Don McCauley Catapult Weightlifting

Hannah Chickering


Hannah started CrossFit in 2016 and soon thereafter began coaching while a senior in high school. Throughout college and graduate school Hannah took a “sabbatical” from CrossFit and embarked on her rock climbing journey, climbing world class routes in places like Yosemite and Joshua Tree. Hannah coached a myriad of functional fitness courses at climbing gyms and led a children’s climbing camp during this time. After graduate school Hannah settled in San Diego and decided to start CrossFit again. After trying a few gyms she found CrossFit Coronado and didn’t look back! CrossFit Coronado reignited Hannah’s passion for functional fitness.

Hannah loves CrossFit Coronado and its practical approach to fitness, building resilience, and fostering a supportive community.


CrossFit Level 1



Kimberly started doing CrossFit in 2010.  She quickly realized the awesome benefits of CrossFit and was eager to help Clint when they decided to take over as the owners.  She helps with our teen program and the behind the scenes work that needs to be done.  Kim works part time as an oncology nurse and is a full time to mom to their two little girls. Prior to that, she worked for the City of San Diego for over ten years teaching children of all ages and abilities how to swim and spent three years working as a substitute teacher for kids in grades K-12.  Kim took long-term sub positions teaching high school physical education and middle school science.  After seeing the lack of physical fitness with kids in the school systems, Kim wanted to help set up a teen program to give kids a positive physical outlet aside from school competitive sports.  After having kids and realizing how challenging it is to workout with little ones, she also created a program in the gym to offer childcare so that moms (and dads) can get their workouts in!  Email Kim


CrossFit Level II

CrossFit Kids

CrossFit Mobility

CrossFit Swimming

CrossFit Cycling

BS Human Biology from UCSD

BS Nursing from University of Oklahoma



Clint started as a customer with CrossFit Coronado in October 2008.  He became a trainer in August 2009, and the owner in August 2010.  He has been an athlete since he was young.  Starting with 7 years of gymnastics and martial arts, as well as high school football and track.  In college, he got into endurance running and swimming.  He was first introduced to CrossFit in the military.  A CrossFit athlete is one that is well rounded in all areas of fitness.   It was this, and the fact that there is absolutely no way to duplicate the results that CrossFit produces for the short amount of time the workouts require, that initially hooked Clint.  Clint has personally experienced improvement in every aspect of fitness, with much shorter workout times.  He competed in the SoCal Regionals in 2010 with a team and in 2011 and 2012 as an individual.  Clint thoroughly enjoys helping people reach their goals.  Clint recently completed a Doctorate in Physical Therapy from the university of Saint Augustine and is excited to integrate PT into the gym. His goal is to help professionalize the fitness industry and bring educated and safe training to everyone.  Clint enjoys working with everyone, especially people who need more individualized attention or modifications.  If you’re interested in CrossFit Coronado or personal training, email Clint.


Doctorate in Physical Therapy

CrossFit Level II

CrossFit Mobility

CrossFit Football

CrossFit Swimming

CrossFit Cycling

USA Weightlifting Level 1 Sports Performance Coach

BS Kinesiology from Texas A&M


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