Wods 11/5/18-11/9/18

Monday

Back squats
6-4-3-2 80-85-80-95%

600m run
50 Wall balls 20/14
400m run
25 wall balls 20/14

The squats are really heavy now. If you haven’t been consistent scale this back 5-10%. Hit the run at 85%, and then get as many of the 50 wallballs as you can unbroken. Once you get to the 400m, its all downhill.

Tuesday

3x
10 L seated DB press
15-20 Vups

5 min AMRAP
TGU
3rds
20 DB snatch 50/35
20 burpees to bar
Burpees to bar

The L seated presses and Vups are great for shoulder and core stability. We can’t neglect upper body. For the TGU, focus on the mechanics, slow is smooth, smooth is fast. On the wod, jumping and touching a target on the burpees force you to land with your feet under you, creating a greater demand on the core. Pace through them and make sure you have good landing mechanics.

Wednesday

5 min AMRAP
50/35 cal bike/row
max rds
8 Deadlift 185/125
30 DU
rest 3 min
5 min AMRAP
50/35 cal bike/row
max rds
6 Deadlifts 225/155
40 Du
rest 3 min

5 min AMRAP
50/35 cal bike/row
max rds
4 Deadlifts 275/185
50 Du
rest 3 min

If you want to get alot of rounds, you got to earn them on the bike. You are rewarded with calories for pushing the pace. 90% is where you want to be. Scale the weights on the DL so you can get at least 2rds unbroken each time. The last one should be hard, but you should still be able to keep moving.

Thursday

Back squats 6-4-3-2
80-85-90-95%

8 min AMRAP
3,6,9,12,15
Thrusters 95/65
KTE

More heavy squats. I am excited to see you all test this in a few weeks. Don’t be afraid to drop[ the % if needed. You get better when you make it. This wod is a short lung burner. We want fast transitions and unbroken sets. Scale the weight so that this can be maintained. Time to build that motor!

Friday

Teams of 2

400m slam ball run 40/30
20 snatch 115/75
20 Ring dips
400m slam ball run
20 snatch 135/95
20 ring dips
400m slam ball run
20 snatch 155/105
20 ring dips

Teams will alternate back and forth carry the slam ball however they deem fit. Odd objects simulate real life more and tax the core differently than barbells. The snatch weights should increase each round but should not approach failure weights.  Dips are a great strengthening exercise for the upper body and will complement all of our other pressing movements.

 

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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

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 Level 2 

CrossFit Kids

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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

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CrossFit Kids

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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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