Wods 12/18-12/22

*Announcement* Great job everyone on the CrossFit Total this past week, we saw some huge PR’s after this last cycle! These next two weeks are focused on transitioning our bodies from 1 Rep Maxes to more conditioning. We begin our CrossFit Open Prep cycle after these transition weeks so be ready!

Monday 18 December
Strength
EMOM for 7 min:
1 Power Clean + 3 Push Jerk

MetCon
“That’s so Fetch”
Complete the following for time:
Buy-In – 800m Run
2 Rounds of:
20 cal Row
20 Push Jerks 115/75
then
Cash-Out – 800m Run

We start the class with an EMOM focused on Push Jerks. The warm up will include review and practice of the technique before getting into it. Work up to a moderate to heavy weight, but don’t compromise technique. Form is the goal here.

The MetCon is 2 rounds of a quick couplet of Rowing and Push Jerks, sandwiched by 2 not so quick Runs. I recommend taking that first Run at a moderate pace, getting started with the Row as soon as you get back. Bring the intensity on those two rounds and try to hang onto that barbell for the Push Jerks; 20 is a lot of reps but try to finish it in as few sets as possible. The last 800m Run is meant to be an all-out effort. Get started on the run right away. If you need, take that first 400m at a moderate pace to bring yourself back mentally then hit that last 400m HARD.

Tuesday 19 December
Strength
5 Sets of:
Front Squat x 2 @ 80% @ 32X1

MetCon
“Is Butter a Carb?”
Complete the following reps of each movement for time:
21-15-9
Front Squat 155/105
Toes-to-Bar
Box Jump Overs 24/20

Today we start with Tempo Front Squats. Tempo Front Squats are great for improving core strength/stability and quad strength. If you are one of those athletes who can get under a Clean but have trouble standing it up, then Tempo Front Squats should be on your list of mandatory lifts.

The MetCon is set at a moderate time domain, meaning it’s not short (3-7 min) and it’s not long (20min+). The Front Squats will be challenging especially after the Box Jump Overs but once you get to the round of 9 reps, it should be all downhill. Your quads and core will be taxed on this one. Once you get done, jump on a Bike and go light for 3-5 minutes to flush the excess lactate and waste products out of your legs. Scale the weight for the Front Squat accordingly, but if you are able to do the Rx weight for at least 5-7 reps, this is the time to challenge yourself.

Wednesday 20 December
Strength
3 Rounds of:
10 cal Bike
7-10 Chin Ups
20 sec L-sit Hang (Accumulated if necessary)

Mobility
Front Rack Mobility

MetCon
“She Doesn’t even go here”
3 Rounds of:
500m Row
7 Hang Power Cleans 135/95
12 Ball Slams 40/30
2 Rope Climbs

Changing it up for the strength portion today. The focus is Chin Ups and the L-sit Hang but we decided to throw in some Biking in there to make it a little more fun. If 10 Chin Ups is easy for you, please add weights. The Chin Ups are supinated grip, meaning that your palms are facing you when you grab the bar. Ideally, do your L-sit Hang with a supinated grip as well. If you can go straight from the Chin Ups to the Hang, then do so. If you are unable to hold the L-sit Hang for the full 20 sec, take a rest and get back in the hold again until you accumulate 20 sec.

The MetCon tests a couple energy systems and skills. Aim for about a 15 minute completion time on this workout. This may be aggressive for some of you but we want you to keep the intensity high and practice short transitions between movements. For the Hang Power Cleans, try to hit these unbroken or in 2 sets if necessary. With the Open cycle coming up we will be seeing more opportunities to cycle the barbell so this will be a good baseline test.

Thursday 21 December
Strength
EMOM for 7 min:
Deadlift x 2 @ build to 75%

MetCon
“Whatever I’m Getting Cheese Fries”
AMRAP in 3 min:
20 cal Bike/Row
7 Deadlifts 245/165
7 Ring Dips
Max Reps of Double Unders
-Rest 1 min-
*Repeat for a total of 4 Rounds

The EMOM today is mostly a primer for the MetCon. Focus on good body positions throughout the movement. Don’t go too heavy on this, not every strength portion is designed to go as heavy as you can. Since we’re not going too heavy today, practice your double overhand grip (no hook grip) to strengthen your forearms. This will have huge carryover into other movements like Rope Climbs and Toes-to-Bars.

We have 4 rounds of quick 3 minute AMRAPs following the Deadlifts. 20 cal on the Bike/Row will be a lot for some of you but you need to hit it hard right from the start in order to have enough time to get to the Double Unders. Intensity will be high and breathing will be tough but push through. On movements like the Deadlift and Ring Dips you have the opportunity to focus on syncing your movement to your breath so take advantage of that. Then all out on the Double Unders until time is called. Remember, oxygen = energy!

Friday 22 December
Strength
5 Sets of:
Overhead Squats x 2 @ 32X1
Build over the 5 sets

MetCon
“CFC Conditioning Test”
EMOM until failure of:
1 Thruster 95/65
2 Burpees
3 Thrusters 95/65
4 Burpees…..

Starting off the Friday with some Tempo Overhead Squats! The tempo will improve core and shoulder stability while teaching you control with weight overhead. Like the Tempo Front Squats, if you struggle with standing the weight up from the bottom of a Snatch, then Tempo Overhead Squats will be your saving grace. You will learn to keep your core tight at the bottom of the overhead squat and train your central nervous system to activate the appropriate muscle groups quickly, helping you stand the weight up.

What kind of week would it be at CrossFit without some good ol’ Thrusters? Today those come in the form of the CrossFit Coronado Conditioning Test. A long standing test at CFC, this WOD is a great indicator of progress in overall conditioning. Progress in conditioning can be separated into 2 general time-sensitive categories. The first category is the short-to-mid term progress. Within a few weeks to a few months, you will see increased efficiency in movements due to improvements in technique and physiological changes such as how quickly your brain can signal a specific muscle group to activate. You will also see improvements in strength due to increases in muscle density and muscle hypertrophy (fancy way to say muscle size AKA swollness level). The second category is the long term progress. After months of consistent and hard work, your body will improve your aerobic capacity. This, like the efficiency of movements, happens from a combination of different things. Increased count and activity of mitochondria in your muscles (the power plant of your muscle), increased circulatory system functions (heart works more efficientyly), increases in red blood cell count (which transport oxygen around your body) are just a few examples.

Leave a Comment

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

Welcome to Coronado! We Would Love To Meet You. WARNING! Our Class Sizes Are Limited. Please reserve in advance if possible.

OUR DROP-IN RATES

30/day, 85/week, 125/2 weeks

We have t-shirts available for purchase

Reserve your class at the link below.

OUR Information:

Location:

160 C Ave, Coronado, CA 92118
WE'RE IN THE ALLEY RIGHT ACROSS BONEY'S MARKET​

PHONE:

GIVE US A CALL
(619)319-5992

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 I

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 2 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 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

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.