Wods 10/16/17-10/20/17

Monday

Prehab:
Banded Hip Mobility
Banded Shoulder Mobility
MU Transitions (low rings)

Strength:
6 sets of:
Squat Clean + Thruster (Build to heavy set for today)
(15 minutes)

“Muster Up”
For time: (14 min cap)
2 Clusters 165/115
1 MU
4 Clusters 165/115
2 MU
6 Clusters 165/115
3 MU
8 Clusters 165/115
4 MU
10 Clusters 165/115
5 MU

Post WOD:
BB Mash Quads
Pigeon Stretch
Roll Lats

The clean to thruster will not only allow you to warm up for the WOD, but also help you practice the positioning to efficiently start a set of thrusters. We are building to a heavy set for the day, which is relative to how you are feeling. This does not mean we are going for a one rep max, just something around 80%+. The WOD is going to test movement efficiency. Make sure that you are catching those clusters with a full grip to allow the push press portion of the movement to feel easier. The transitions to and from the muscle ups should be quick, without hesitation. Make sure you are using a big kip save your upper body for those clusters. If you need to scale the muscle ups, practice muscle ups on the low rings: pulling from a seated or leaning position, catching and pressing up in a dip.

Tuesday

Prehab:
30-20-30
DU Skills

Strength:
Take 20 min to work up to today’s heavy:
Pause Snatch (mid thigh) + Snatch
“Open WOD 11.1”
AMRAP in 10 min:
30 DU
15 Power Snatch 75/55

Post WOD:
Roll Calves

The goal of the pause is meant to fix inefficiencies with pulling past the knees. Patience! The wod was the first ever open wod. Its meant to be light and fast. Very much an aerobic effort. The goal is set a pace you can maintain and hang on.

 

Wednesday 18 October

Prehab:
KB & Box Ankle Mobility
Pigeon Stretch
Banded Lat Stretch
PCV Pipe Shoulder External Rotation Stretch (Clock Stretch)

Strength:
5 sets of:
3 Tempo Front Squat @ 32X1 (75-80%)

2 Rounds for time:
18 cal Row/Bike
15 Thrusters 95/65
12 Chest-to-bar Pull-ups
Buyout 800m run

Post WOD:
Tempo squats are here to improve technique. This isolates the more difficult parts of the movement and develops strength in both the core and posterior chain. The Wod is only 2 rds, its an all out sprint. Get through it as quick as you can then bring it on the run!

Thursday

Prehab:
Hamstring Mobility
Banded Shoulder Stretch
Prayer Stretch (Ground/Box/Rack)

3 sets:
6 HSPU (strict if possible)
15 GHD Situps

“Minute to Win It”
3 rounds of:
AMRAP in 1 min: (for each movement)
OH lunges 45/25
Cal Bike
Ring Push Ups
Burpee over Parallete
Rest 1 min

HSPU are very much a skill and a strength. We will scale it with presses if needed. The goal for the wod is to redline. For the lunges and pushups, set a pace you can maintain for a minute. For the buprees and bike, all out effort.

Barbell:
3 sets of:
2 Snatch @ 85%
3 sets of:
1 Snatch @ 90%
5 sets of:
3 Push Press @ 87%
4 sets of:
5 Clean Deadlift @ 115% of Clean 1RM (use straps)
3 sets of:
20 GHD Russian Twists (each side)

Friday

Prehab:
Monster Walk
Banded Good Mornings (PVC pipe)
Pigeon Stretch

Strength:
Take 18 min to find a 5RM of:
Dead-stop Deadlift

“Newton’s Cradle”
3 rounds for time:
25 Wall Balls 20/14
12 Ball Slams 40/30
12 DB Push Press 45/25

Now is the time to see where we are on our deadlifts. We have done a ton of work leading up to this. We are just past midpoint in the cycle which will culminate with the CrossFit Total in December.
The wod is meant to be another sprint wod. Don’t pace this one, go get it! Scale the weights so that you can go unbroken or as close as possible.

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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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CrossFit Weight Lifting Level 2

Don McCauley Catapult Weightlifting

Kyle Becraft

COACH

Kyle started his addiction for CrossFit in May of 2017. Wanting to gain more knowledge and wisdom about the sport, he completed CrossFit Level 1 Certification in December of 2021.  Physical fitness has always been an important part of his life, from playing baseball and football to competing in half-marathons and Triathlons.  His love for CrossFit translates into coaching and inspiring others to strive for healthy and physical change in their life of fitness.

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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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