Wods 11/27-12/1

Monday 27 November

Strength
4 Sets of:
5 Strict Press + 5 Push Press
Rest 90 sec between sets
*Build to today’s heavy set

MetCon
“Cherry Garcia”
Complete the following for time:
400m Run Buy-In, then
3 Rounds of:
12 Push Press 115/75
12 Kettlebell Sumo Deadlift Hi-Pull 70/53
End-and-Back Farmers Carry x 1 KB 70/53 (end of building, single arm carry)
400m Run Cash-Out

Today we start with strict and push press. The goal is to work up to a weight where the last 2 reps of the strict press are a struggle, then go straight into the push press focusing on getting a big pop from the hips. Focusing on your hips will help you get through the last 5 reps, with your shoulders being a little toasty from the strict press.
The MetCon is a quick 3 round workout sandwiched by 400m runs. The push press and kettlebell sumo deadlift hi-pulls are designed to compliment each other as far as muscular activation, with your traps being very active throughout both movements. Try and knock these out quick, unbroken if possible. The single-arm farmers carry is designed to challenge your core and front-rack stability. It is a pretty far single-arm carry so I highly recommend switching arms at the end before making your way back. The first run should be at a moderate-to-high pace and the last run should be an all-out effort.

Tuesday 28 November
Strength
Back Squat
4 Sets of:
6 reps @ 80%
4 reps @ 85%
3 reps @ 90%
2 reps @ 95%
Rest 2-3 min between sets

MetCon
“Phish Food”
AMRAP in 12 min of:
40 Double Unders
16 Overhead Lunges 45/25 plate
6 Pull Ups

 

Going heavy on Back Squats today. With the CrossFit Total right around the corner, it’s time to increase intensity and decrease volume. Make sure you time your rest intervals; your body will be ready to go within 2-3 min, anything more will be unnecessary.
The AMRAP is a quick one with light movements. After heavy back squats, we do not want to burn out your central nervous systems with heavy movements. Try to find a pace you can hit the movements unbroken with a consistent amount of rest between each movement. The first 2-3 rounds will feel really good, but remember this is a 12 min workout so make sure you save enough in the tank for the rest of the time.

Wednesday 29 November
Skills
Pistol Progressions
(Accumulate 10/10 Pistol Squats each side)
Rope Climb Skills

MetCon
“Chunky Monkey”
3 Rounds for time of:
400m Run
20 Russian Kettlebell Swings 70/53
10 Ring Dips
50m Single-Arm Front-Racked Kettlebell Carry 70/53
2 Rope Climbs

We are revisiting the pistol squats again. The goal for today is to accumulate 10 pistol squats on each leg. Take your time on this, technique and position will go a long way with this movement. . This allows you to stay balanced over your foot. We will also work on rope climb skills, specifically the foot-lock technique and bringing your knees up to make your climbs more efficient.
A lot of kettlebell movements this week. Nothing like a kettlebell to show us our imbalances! This single-arm front-racked carry is shorter than Monday’s, but I still recommend switching arms to work on balancing out your body. The Ring Dips will improve your shoulder stability and tricep strength. If you are proficient in this area, go strict. The rope climb will probably slow some of you down. Focus on establishing a solid foot lock and standing yourself up, not just pulling yourself up. Remember, your legs are much stronger than your upper body!

Thursday 30 November
Strength
Take 15 min to build up to a heavy set of:
Power Clean + Hang Pause Clean (mid thigh) + Clean

MetCon
“Peanut Butter World”
Complete the following for time:
1k Row or 1.2mi Bike
25 GHD Sit Ups
1.2mi Bike/1k Row
25 Squat Cleans 155/105
500m Row or 0.6mi Bike
*Alternate between row and bike. You should not be one the same machine after the GHD sit ups.

The complex today is meant to help you hit all your positions for your clean. Good positioning will greatly improve your cleans, so stay focused and improve that technique!
We got a long chipper today. Make sure you switch machines for the second round! For example, if you rowed 1K to start the workout, switch to 1.2mi Bike after you get done with your sit ups. This will help you learn how to pace with with multiple stimuli. The squat cleans should be light enough for you to start without hesitation, but 25 reps is a decent amount at that point in the workout, so be smart on how you partition your reps. When you get to that last 500m, it’s an all-out sprint. GO HARD!

Friday 1 December
Strength
EMOM for 8 min of:
Dead-stop Deadlift x 2
Work up to 85%

MetCon
“Half Baked”
Complete reps of 1, 2, 3, 4….10 of each of the following movements for time:
Deadlift 225/155
Toes-to-Bar
1 Wall Walk (just 1 each round)

Getting a little heavier on the deadlifts. You have 8 jumps total for the deadlifts so you have a chance to learn what jumps are best for you. Remember, these are dead-stop! Practice keeping double-overhand grip for as long as you can to improve your grip strength.
This WOD should be attacked via a steady pace. The workout doesn’t really start until the 5th/6th round so don’t burn yourself out before then! If you have your handstand walks, practice walking the length of 1 mat each round instead of the wall walks. The wall walks are a great progression tool to improve shoulder stability and strength that will carry over to handstand walks.

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Forrest Brown grew up in competitive sports; lacrosse, swimming, and cycling were his primary outlets. Upon joining the Navy, he started looking for a more functional way to workout. His first CrossFit class was in 2015 and loved it. With the transient military life, he followed various online programming and formed workouts on his own gaining knowledge on how to appropriately coach himself and friends. Finally in 2018, he was able to settle down and join a gym immediately becoming addicted to the culture CrossFit had to offer. After a move across country and a deployment, he found a home at CrossFit Coronado. With his medical background and passion for fitness, Forrest has a desire to coach others through their CrossFit journey. Currently, he is a Level 1 CrossFit Instructor and attending Point Loma Nazarene for a Pre-Med program.

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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 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 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

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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

CERTIFICATIONS

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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.

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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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