WODs 10/30-11/3

This week is our deload Week. A deload week is simply a week where lifts and workouts are programmed lighter and less intense in order to allow the body to recover. We’ve hit it really hard for the past several weeks…now it’s time to let our bodies recover a little.

Monday 30 October

Strength
3 Sets of:
Front Rack Reverse Lunges x 8/8

MetCon
“Open Sesame”
Buy in 30/25 cal row/bike/400m Rub
3 Rounds for time of:
10 Front Rack Lunges 155/105
10 Bar-Facing Burpees
10 Chest to Bar Pull Ups

Post WOD
Roll Glutes

Today the focus is on strengthening the body unilaterally. The lunges in the front rack stress the core and the glutes. Do all 8 in a row on the strength. This will provide a greater stimulus to the target muscle groups. Alternate on the metcon. For the pullups, people are quick to scale with a band, but just remember the reps can be scaled as well. This is a sprint wod. We want everything unbroken with the pullups being the x factor.

Tuesday 31 October

Strength
5 Sets of:
Power clean + 3 Push Press
work up to 70%

MetCon
“Fright Gone Bad”
3 Rounds of:
30 Wall Balls 20/14
30 Sumo Deadlift High-Pull 75/45
30 Box Jumps 24/20
30 Push Press 75/45
30 cal Row
Rest 1 min
*Record time of each round

This is a bit different than standard FGB. Your goal is 30 of each movement and then a break. This is lower overall volume but higher intensity! During the warmup, we will take the push press from the floor to warmup the movement. The goal of the is not to get crazy heavy, but improve overhead position and get comfortable cycling the weights. For the wod, most people will take around 5 min around give or take a little bit. Focus on breathing every rep. This is a lactate threshold wod. That means you want to be at 85-90%.

Wednesday 1 November

Strength
E2M for 14 min of:
2 Deadlifts
2 Power Cleans
2 Front Squats
2 Push Jerks
Work up to today’s heavy for the complex

MetCon
“Doppleganger”
In Teams of 2, AMRAP in 15 min of:
2 Rounds:
2 Deadlifts 185/125
2 Power Cleans 185/125
2 Front Squats 185/125
2 Push Jerks 185/125
then
40 DU
1 person does 2 rounds of the complex then 40 DU then you switch.

During the strength, work up to a heavy set of the complex. This setup will allow you to practice all the parts of the lift. Each movement is simply the next step. For the weights, pick a weight you can do atleast 1 set unbroken. You’ll get some rest while your partner goes. The intent here is an interval wod with approx 1:1 work rest. This effectively will build aerobic conditioning as well as keep mechanics sound.

Thursday 2 November

Strength
EMOM for 8 min:
Hang Squat Snatch
Build to the final weight of the metcon OR today’s heavy

MetCon
“High Horse”
For time:
1000m Run
10 Hang Squat Snatch 95/65
800m Run
8 Hang Squat Snatch 115/75
600m Run
6 Hang Squat Snatch 135/95
400m Run
4 Hang Squat Snatch 155/105
200m Run
2 Hang Squat Snatch 185/125

During the EMOTM, get to the final weight you plan on hitting or slightly above. This fires up your CNS and gets those fast twitch muscles ready to rock. For scaling, use a weight you can hang on to for at least 5 reps for weights 1 and 2. The runs should be at around 80% effort. Too fast and you’ll miss the snatches.

Friday 3 November

Skills
TTB

MetCon
“Jack and the Giant Beanstalk”
For time, complete reps of:
21-18-15-12-9-6-3
TTB
Jumping Squats
Row cal

Today we take a break from lifting and hit the lungs. We will spend the beginning of class doing some TTB skill work. We will also work on rowing technique. Imagine a bell curve of movements. On one end is effort, and the other is technique. Burpees are on the effort side, try harder and you go faster. Muscle ups are on the skill side. Simply trying harder without the right skills isn’t gonna workout well. Rowing is squarely in the middle.

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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 CAMPOAMOR

COACH

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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CrossFit Level 2

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’.

CERTIFICATIONS

CrossFit Level 2 Trainer

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.

CERTIFICATIONS

CrossFit Level 1

KIMBERLY RUSSELL

Owner

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

CERTIFICATIONS

CrossFit Level I  

CrossFit Kids

CrossFit Mobility

CrossFit Swimming

CrossFit Cycling

BS Human Biology from UCSD

BS Nursing from University of Oklahoma

CLINT RUSSELL, DPT

OWNER

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.

CERTIFICATIONS

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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