Wods 1/2/18-1/5/18

Tuesday 2 January

Strength
Take 20 minutes to build up to today’s 1 Rep Max:
Overhead Squat

MetCon
“Get That Corn Outta My Face!”
3 Rounds for time of:
500m Row
21 American Kettlebell Swings 53/35
12 Pull Ups

Welcome to the New Year and a New Cycle, everyone! If you have not checked out the video blog yet, please give it a watch in the Facebook Outlier Collective Page. As we talked about in the video, we will be focusing a lot on Overhead Squats while we prep for the upcoming Open Season. Treat today as an assessment day for your Overhead Squat. You may not hit you all-time personal record on Overhead Squat, but this will be a good indicator as far as percentages to use moving forward.

The MetCon today is simply Helen with rowing as a substitute for running. For those of you that aren’t really fast runners, you should be able to see a major improvement in this Helen-like WOD. Keep in mind that by rowing, you will be using even more back, biceps and forearms so it may feel a little harder to hang on to the kettlebell or bar. Time to test that grip strength!

Wednesday 3 January
Strength
EMOM for 6 min:
3 Power Snatch
Build over the six sets

MetCon
“Mighty Eagle Powers”
5 Rounds for time of:
5 Power Snatch 135/95
10 Back Squats 135/95
-immediately followed by-
1k Row

Today we start with Power Snatches. We will be doing 3 reps every minute and build over the span of 6 minutes. Try to cycle all 3 reps (touch-and-go) at the lighter weights then switch to singles when necessary.

The WOD is a pretty simple couplet followed by a 1k Row Cash-Out. With the back squats being at the same weight as your power snatch, you’re obviously going to want to drop right into the back-rack position and start squatting following your fifth power snatch. You need to move quickly and methodically to do well on the 5 rounds. Try not to get your heart rate spiked too quickly; between a high heart rate and leg fatigue in the fourth and fifth rounds, you will be forced to slow down considerably. Once you get to the row get it going as fast as possible. If you need to start off a little slower to catch your breath, that’s fine, just keep that erg going. Regardless on how you start, fast or slow, go all out on the last 500m.

Thursday 4 January
Strength
3 Sets of:
15 GHD Sit Ups
50m* Single Arm Kettlebell Front-Racked Carry 70/53
*50m is to the end of the stairs and back

MetCon
“Ramses, He’s The Best”
Complete the following for time:
50/35 cal Bike
50 Dumbbell Snatches 50/35
5 Rope Climbs
50/35 cal Bike

We start with accessory work. The GHD Sit Ups are to improve our skill as well as strengthen our core. Make sure you keep your glutes squeezed through the entire ROM (range of motion). The Single Arm Kettlebell Front-Racked Carry will improve your front rack position by allowing muscle groups like your lats and shoulders to gain isometric strength and stability. Think about how a plank strengthens your core but you’re staying still, similar idea here.

Our MetCon is a nice little chipper to spice things up. The 50/35 cals on the Bike will create a little bit of leg fatigue before starting those dumbbell snatches, significantly slowing down your pace. Go in with a gameplan and stick to it as far as how you will partition your reps for the snatches. I always advise maneuvering your body and equipment so that you can see a clock to time your rests. This will keep you a lot more accountable and speed up your time tremendously. When you get to the rope climbs it’s all about finding that line between being mentally ready to go and mentally wanting to go. Fight to push yourself to get onto that rope right before you feel like you mentally want to go, this will teach you to shorten rest times on harder movements by improving your mental toughness. Once you get back to the Bike…just go. 50 cals is a lot to sprint so go hard and leave it all on the workout floor with this one.

Friday 5 January
Strength
4 Sets of:
Push Press x 5
Build over the four sets

MetCon
“Nachoooo”
4 Rounds for time of:
25m Suicide Sprint
12 Front-Racked Lunges 115/75
12 Push Press 115/75
12 Toes-to-Bars

We end the week with a little more overhead work. It is not an EMOM today so you can rest as long as you need between these sets of 5 push press. I generally advise to rest 60-90 seconds after lighter sets and 90-120 seconds after heavier sets. You can warm up to a moderate weight before starting your first set, just so you don’t feel forced to make huge jumps in weight.

The WOD today is meant to be quick and a little gritty. By gritty I don’t mean bad technique, I mean it will sting a little bit. Your shoulders will be utilized throughout this entire workout so be prepared for about a jalapeno-level spiciness there. You have a good amount of Push Presses after doing Front-racked Lunges so your triceps will feel pretty warm too.

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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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CrossFit Swimming

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BS Human Biology from UCSD

BS Nursing from University of Oklahoma

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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

CrossFit Cycling

USA Weightlifting Level 1 Sports Performance Coach

BS Kinesiology from Texas A&M

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