WODs 12/3/18-12/7/18

Monday

1 pause power snatch+1 power snatch EMOTMx8

4rds
9 Power snatch 95/65
15 wallballs 20/14
200m run

For the next month we are going to work on improving our technique on snatch.  The goal of the EMOTM is pulling mechanics.  This is practice, not competition.  Make it look pretty.  For the wod, scale the weight so that its unbroken!

Tuesday

12 min ARMAP rest 4 minx2
20/15cal bike/row
20 DB snatch 50/35
10 TTB
20/15 cal bike/row
20 DB squats
10 TTB
20/15 cal bike
20 DB push press
10 TTB
Max cal bike/row

We are testing our 3rm front squat tomorrow.  This will get everyones HR up but won’t overly tax the legs and lower back.  Bring it on the row/bike!  Match or beat your scores.  We will work on TTB at the beginning of class.

Wednesday

Front squat find 3rm

3rds
12 Thrusters 105/70
12 Pullups
15 slam balls 40/30

We have done a ton of back squats.  We’ll see how it carries over to the front squat.  We’ll retest this in a few weeks.  This wod is meant to be a lung burner.  Scale the thrusters so RD 1 is unbroken and the same for slam balls.  Break the pullups in 2-3 quick sets early on if you to and you’ll get a faster time.

Thursday

3x
10 seated DB press
15-20 GHD situps

100DU
20 DL 185/125
5 Rope climbs
100 DU
15 Deadlift 185/125
4 Rope climbs
100 DU
10 Deadlift 185/125
3 rope climbs

We’ve hit seated press and GHD consistently to help improve core strength.  Consistency is key to progress.  The deadlifts are meant to be light/med and done all in a row with good form.  Don’t start off too fast on the DU.  Focus on just cruising.  Pace the rope climbs.

Friday

3x

sampson
windmilss5/5+5/5 OHS pvc

Pistol skills

15 min AMRAP
12 OHL 95/65
12 pushups
12 plyo jumps lat over bar
50m front rack 1×70/53

Pistols are a skill we haven’t hit on much.  They are a great way to build stability.  We’ll work ankle mobility at the beginning of class and then go over multiple pistol progressions.  OH lunges strengthen both the core and single leg but aren’t as challenging for the shoulders as OHS.  We want a consistent effort for this wod.  Start a bit slower, and then pick it up if you feel good.

 

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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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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.

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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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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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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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