Wods 10/2/17-10/6/17

Monday

On a Running clock complete:
2 Rounds of
4 Deadlift 225/155
28 Wallballs 20/14
20 Box Jump Overs, 24/20 inches (All divisions)
14 Hand Stand Push Ups

Part 2 at 12 min

find a 1rm squat clean

This is the final wod of everyday warrior.  Get through the first part as fast as you can so you get some rest before the clean.  Scale the HSPU so you can do at least the first round in 2 sets

Monday

TTB skills

Back squat 3×10 70%

13 min AMRAP

13 TTB
13 American KBS 70/53 or 53/35
13 lateral box jump overs 24/20

Conserve the grip on the TTB. I would consider breaking them up in 2 sets even if you are good at them. This will allow a more consistent pace. The KBS will tax your grip more than you might think. Scale the height of the box so you can safely move laterally. We don’t work on lateral movement enough and it is paramount to improving coordination and balance.

Tuesday

Power cleans 3 EMOTMx7 min 60-80%

“The Chief”
3 min max reps
3 power cleans 135/95
6 Pushups HR
9 Air squats
rest 1 min
5 sets

This wod is designed to be a sprint for 3 min. The reps are low enough to promote quick transitions. The power cleans and squats should be unbroken, the pushups are the x factor. You make the money moving quickly from one to the others. The transitions add to the heart rate spike. Try and beat your score each round.

Wednesday


5 press+5 push press 4 sets

Run 600m
40 Jumping lunges
30 Push press 95/65
20 cal row/bike
10 strict pullups
Run 400m
20 Jumping lunges
15 Push press 95/65
10 cal Row/bike
5 strict pullups
50 ab mat situp cash out

Combining the press and push press fatigues the arms and forces hip drive. This chipper is set up so that you can maintain a fast pace the whole time. Try the best you can to get each movement in as few of sets as possible. Run hard!

Thursday

TTB skills

Deadlift 5-75%+8/8 BSSx3

13 min AMRAP

13 TTB
13 American KBS 70/53 or 53/35
13 lateral box jump overs 24/20

Conserve the grip on the TTB. I would consider breaking them up in 2 sets even if you are good at them. This will allow a more consistent pace. The KBS will tax your grip more than you might think. Scale the height of the box so you can safely move laterally. We don’t work on lateral movement enough and it is paramount to improving coordination and balance.

Friday

Dbl under skills

1 cluster+2 thrusters EMOTMx6

Open wod 17.5
10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders

This is a retest of the final open wod last year. It combines the thruster with the DU, which is an example of moving a load a large distance along with a high rep movement. This taxes the anaerobic and aerobic systems massively. All thrusters should be unbroken. The weight is meant to be light. scale it if needed. The EMOTM is merely to help with the transition from the floor. Try and beat your score from the open!

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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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MS in Health and Exercise Science from Wake Forest University

SHANNON ROSENER

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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

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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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

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USA Weightlifting Level 1 Sports Performance Coach

BS Kinesiology from Texas A&M

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