WODs 10/8-12

Monday 8 October

Back squats 3×10 65%
Super Set 10 strict pullups

3 Rounds
18 Cal Bike/Row
18 Dumbbell Walking Lunges 50/35
18 Kettlebell Swings 70/53

Today is day 1 week one of our squat cycle.  Don’t worry if this seems too easy, it starts off slow and builds steam over the next month.  Week 5 it gets hard..  The metcon is a sprint.  Go out hard on the row and make sure to breath every rep on the lunges and swings.  Try and hold your pace from round 1 on 2 and 3.

Tuesday 9 October

Power cleans 205/135
10-8-6-4-2
Double Unders

50-40-30-20-10
50m Statue of Liberty Carry 50/35

We will spend some time warming up our DU and power cleans.  This might be a wod where you want to do quick singles for each power clean.  It should be heavy, but not so heavy that you fail.  The statue of liberty works shoulder and core stability.

Wednesday 10 October

Close grip bench Bench Press 3 x 10

4 Rounds: 1 Minute Max Reps of Each
Cal Bike
Toes to Bar
Burpee Box Jump overs 24/20
Rest 1 min

We program bench to strengthen horizontal pressing.  This is a very functional angle of the shoulder.  We use close grip because it puts the shoulders in a safer position.  The wod is meant to be low load on the joints, high heart rate.  This will allow us to recovery from the past 2 days and hit tomorrow hard all the while building endurance.

Thursday 11 October

Back squats 3 x 10 65%
Super Set with Dumbbell Row 8L/8R

3 Rounds
400m run
15 Jumping squats(Hands behind head
12 Push Press 50/35

Day 2 of our back squats.  You might be sore from Monday, but you won’t get as sore this time.  The wod is a burner.  This is a similar stimulus to the benchmark Helen and should feel like a mile run.  Use a weight you can get round 1 unbroken.

Friday 12 October

Bar muscle ups skills!!

15 min AMRAP
10 Kettlebell Sumo Deadlift 2 KB 53/35
10 Weighted Box Step Ups 1 KB 53/35
3 Bar Muscle Ups

Hold the kettlebell however you want.

If you don’t have bar muscle ups, this is the day for you.  Maybe you’ll get your first one, or connect several together.  The sumoDL with 2xKB causes a wider stance and really hits the inner thighs and glutes hard all while sparing the low back.  The weighted stepups are our odd object work.  You may hold it(1KB) any way you want.  The goal of this wod is to maintain a consistent pace throughout.  Definitely not a sprint.

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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.

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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.

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BS in Human Nutrition, Foods and Exercise from Virginia Tech

MS in Health and Exercise Science from Wake Forest University

SHANNON ROSENER

COACH

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 ran the Olympic Lifting program at Crossfit Coronado when it was 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’.

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Don McCauley Catapult Weightlifting

JOHANNA EVANS

COACH

Working out” has been a part of Johanna’s life for as long as she can remember. Her educational background follows suit. However, it wasn’t until she was introduced to CrossFit, that she felt truly “fit”. Johanna got her Level 1 certificate to help others on their journey to improving their lives through exercise in a supportive community.  Johanna has had many teaching opportunities cross her path, from preschool children, elementary school PE, teaching water exercise with the elderly, coaching kids soccer, and now coaching CrossFit.  In her off time, Johanna enjoys time with her family on the beach, and watching her children’s sports.

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CrossFit Kids

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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

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BS Human Biology from UCSD

BS Nursing from University of Oklahoma

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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.

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Doctorate in Physical Therapy

CrossFit Level I 

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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