WODs 11/6-10

Monday 6 November

Skill
Pistol Skills

Strength
3 Sets of:
Back Squat x 10 @ 65-70%

MetCon
“Frantastic Beasts”
For time, complete reps of:
21-15-9
DB Thrusters 45/25
Burpees

Post WOD
Roll VMO (inside of quad)

The pistol progressions will help build ankle mobility and stability which will help improve your position in the back squat. The wod should be scale so that round 1 is done as close to unbroken as possible. We’ll go over some tricks of the trade to hopefully not make burpees suck as much. This is meant to be short and intense with the idea of approacing anaerobic threshold. It should feel like fran.

Tuesday 7 November
Strength
EMOM for 8 min:
Power Snatch x 2
start @ 50% and go up by feel

MetCon
“Snatch Me if You Can”
In Teams of 2, complete for time:
200m Run
30 Snatch 95/65
10 Bar Muscle Ups/Strict Chin Ups
200m Run
30 Snatch 115/75
8 Bar Muscle ups
200m Run
30 Snatch 135/95
6 Bar Muscle Ups
200m Run
30 Snatch 155/105
4 Bar Muscle ups

Post WOD
Roll Lats

Barbell Skills

We will warmup the power snatch in the EMOTM the goal is to focus on keeping the bar tight and getting full hip extension. Don’t go for a PR, make it look pretty. The runs are done together but the other movements are broken up however you want. Don’t go to failure, go until you slow down. This wod maximizes intensity with good form due to the rest intervals. We are going to scale bar muscle ups with chinups. These will help develop the bicep strength to stabilize the shoulder and elbow during higher demand gymnastics moves.

Wednesday 8 November
Strength
3 Sets of:
DB Strict Press x 8
Bulgarian Split Squats x 8/8
Rest 90 sec

MetCon
“Good Will Lunging”
3 Rounds of:
AMRAP in 5 min, 2 min rest
8 DB Front Rack Lunges 45/25
8 Ring Push Ups
8 Toes to Bar
8 Burpees
*start each round where you left off in previous round

Post WOD
Roll Glutes
Banded Lat Stretch

Unilateral work is important for creating balance. Today is all about stability. The strength and the metcon both target shoulder and hip stability which help keep you safe and making progress on the more exciting movements. Case and point, if your glutes are weak, and we don’t isolate them, they will always stay the weak point.

Thursday 9 November
Strength
3 Sets of:
Turkish Get-Ups x 5/5
GHD Situps x 15

Skills
Rowing Technique
Rope Climb Skills

MetCon
“Episode 4: A New Rope”
For time, complete reps of:
27-21-15-9
Cals Row/Bike
Wall Balls 20/14
*Class will be split in half. Every odd minute one half does 1 rope climb, every even minute the remainder of the class does 1 rope climb. Rope climb must be completed before continuing with the workout.

Post WOD
Couch Stretch

Today’s strength work is focused on the core. The TGU strengthen the obliques, which are often overlooked. The play a huge role in trunk stability during everyday life. Today’s wod is going to force you to dig deep. The biggest gains from CrossFit are between the ears. The rope climb is there to make you row hard. Strategy for this is to attack round 1 and 2. Once you get to round 3, its all down hill.

Friday 10 November

Veteran’s Day (observed) schedule.  Class at 09:00 ONLY.

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Forrest Brown

COACH

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.

CERTIFICATIONS

CrossFit Level I

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 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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