WODs 11/13-17

Hey y’all, I hope you’re having a wonderful weekend. One quick announcement: We are having our annual Christmas Party on Saturday December 16th @ 6:00pm. This will be a white elephant event so please come with a fun gift (price capped at $20)! If you plan on attending please sign up on the whiteboard so we know how much food we will need!

Monday 13 November
Strength
Take 20 min to build to today’s 1RM:
Push Jerk

MetCon
“Blue Steel”
Complete the following for time:
200m Slam Ball Run (buy in)
10-8-6-4-2
Push Jerk 135/95
Pull Ups
Box Jump Overs 24/20
200m Slam Ball Run (cash out)

Today is about seeing where we are at on push jerk. We have done a lot of press and push press. The sandbag run will tax core and make the jerks in the wod more difficult. Focus on returning the bar to the starting position in order to facilitate efficient cycling. Scale the weights so you can do the first set of 10 in a row.

Tuesday 14 November
Strength
EMOM for 6 min of:
Power Cleans x 2
warm up to weight for MetCon

MetCon
“Magnum”
24 Rounds for time of:
2 Power Cleans 225/155
4 Bar-Facing Burpees

This WOD is meant to get in some heavy work over a longer time domain. You will have to pace yourself on this. Slow and steady wins the race. Its meant to be heavy, but should not be so heavy that you fail a rep. A good ball park range to scale is 70-80%.

Wednesday 15 November
Skill
Muscle Up Progressions

Strength
3 Sets of:
Back Squat x 8 @ 75%
Rest 2 min

MetCon
“Hansel”
Every 5 min for 15 min:
400m Run
12 Front Squats 155/105
4 Muscle Ups

We are going to spend time working on muscle up progressions over the next few months with the idea that it will give people a better shot at one in the open. The back squats move up in weight from last week. This will continue until we retest the total during the 2nd week of December. The purpose of today’s WOD is to get you to run hard. The goal is to try and beat your time each round.

Thursday 16 November
Strength
5 Sets of:
Tempo Overhead Squats x 2 @ 32X1 tempo
Find a challenging, but doable weight

MetCon
“Mugatu”
Complete the following for time:
1000m Row (buy in)
3 Rounds of:
7 Overhead Squats 115/75
7 Knees to Elbows
7 Ring Push Ups
-immediately into-
500 Row (buy in)
2 Rounds of:
7 Overhead Squats 115/75
7 Knees to Elbows
7 Ring Push Ups

Overhead squats are a goat for a lot of people Tempo training helps develop stability and control throughout the entire ROM. The rowing in the WOD is meant to tax the aerobic system and all us to push into a longer timeframe without adding a bunch or reps. Scale the OHS in the WOD so you can do them in a row.

Friday 17 November
Strength
4 Sets of:
Dead-stop Deadlift x 5 @ 70-75%
5 Strict Weighted Pull Ups

MetCon
“Orange Mocha Frappucino!”
AMRAP for 12 min of:
3/3/3/3, 6/6/6/6, 9/9/9/9, 12/12/12/12…
Cal Bike
Russian Kettlebell Swings 70/53
Jumping Lunges
V-Ups

We’ve been pretty consistent about deadlifts on Fridays. Although variety is a pinnacle of CrossFit, some consistency is beneficial, especially when it comes to building strength. The hardest part of the deadlift is pulling the weight off the ground with no extraneous momentum. From my experience, this builds the most strength and has the most applicable transferability into movements such as the clean. The weighted strict pull ups will build those lats! I have never seen strict movements make anyone worse. This WOD is meant to be done as fast as you can at a sustainable pace. Focus on transitions. As you get into the later sets with more reps, it will be harder to start that next movement. The way this workout is programmed is to use different primary muscle groups as you transition to the next movement. It will be tough, but stay mentally tough and just get the next movement started!

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Mitch Langenfeld

COACH

Mitch grew playing ice hockey, roller hockey and Lacrosse in Minnesota and South Florida. He joined the Navy after High School in 2007, where he has served as a Helicopter Aircrewman and Rescue Swimmer since. It was in the military that he was first introduced to CrossFit in 2009 and he was hooked. He later joined CrossFit Coronado in 2010 and finally after 13 years received his CrossFit Level 1 certificate in April of 2023 and began his coaching career. He enjoys spending time outdoors with his family, playing in various washed-up adult hockey leagues, and completing in local CrossFit competitions. His favorite WOD is anything heavy so he can beat all of the smaller faster athletes in the gym or Murph.
“Light weight, Baby!!!”
-Ronnie Coleman

CERTIFICATIONS

CrossFit Level 1

desiree Jacobi-Bobie

COACH

Desiree joined CrossFit Coronado during the pandemic when we were running classes from the car wash next door.  She quickly fell in love with CrossFit and is a wonderful addition to our coaching team.  Desiree helps run our youth programs.

CERTIFICATIONS

CrossFit Level II

MARGARET SAMPSON

COACH

Margaret spent the first part of her life in competitive sports, starting with swimming, soccer, and softball as a young child and water polo throughout middle & high school (where her number was retired). She spent her summers teaching swim lessons to kids of all ages, developing a love for teaching & coaching in the process. She started CrossFit in April of 2016 on the recommendation of a friend. The group environment, positive atmosphere, and athletic challenge hooked her immediately. With her love for CrossFit and passion for helping others find their strength, it was a natural progression to get her L1 and start coaching at CrossFit Amundson in Santa Cruz, CA under the mentorship of Greg Amundson. She moved to San Diego in October of 2020 and found her new home at CrossFit Coronado.

CERTIFICATIONS

CrossFit Level 2, CrossFit Weightlifting Level 1

MIKE MARRIOTT

COACH

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.

CERTIFICATIONS

CrossFit Level I 

CrossFit Barbell

CrossFit Endurance

CrossFit Mobility

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.

CERTIFICATIONS

CrossFit Level 2

BS in Human Nutrition, Foods and Exercise from Virginia Tech

MS in Health and Exercise Science from Wake Forest University

SHANNON Hernandez

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 runs the Olympic Lifting program at Crossfit Coronado when it is 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 3 Trainer

CrossFit Weight Lifting Level 2

USAW Level 2

Don McCauley Catapult Weightlifting

Hannah Chickering

COACH

Hannah started CrossFit in 2016 and soon thereafter began coaching while a senior in high school. Throughout college and graduate school Hannah took a “sabbatical” from CrossFit and embarked on her rock climbing journey, climbing world class routes in places like Yosemite and Joshua Tree. Hannah coached a myriad of functional fitness courses at climbing gyms and led a children’s climbing camp during this time. After graduate school Hannah settled in San Diego and decided to start CrossFit again. After trying a few gyms she found CrossFit Coronado and didn’t look back! CrossFit Coronado reignited Hannah’s passion for functional fitness.

Hannah loves CrossFit Coronado and its practical approach to fitness, building resilience, and fostering a supportive community.

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 II

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 II

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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