WODs 2/19/18-2/23/18

Announcement

The Open is upon us! For those of you who are looking to place competitively or beat your Open rank from last year, this week is your taper: don’t go full clip on any of the lifts and prioritize good reps and positioning over speed in the workouts. I would also recommend taking extra active and full rest days throughout the week in order to stay fresh for the first workout at the end of the week. Mobility is also the upmost importance. If you have little aches here or there, take time this week to mobilize those areas. If you are not hugely invested in the Open or just want to do it for fun, treat this week as a normal training week.

Monday 19 February
Strength
5 Sets of:
Squat Clean x 3 @ Establish a 3RM for the day
Rest as needed between sets.

MetCon
“Leonardo”
AMRAP in 12 minutes of:
2/2, 4/4, 6/6, 8/8…
Squat Cleans 175/115
Chest-to-Bar Pull Ups

 

Today we start with triples on Squat Cleans. This is a good opportunity to work on some barbell cycling before we will inevitably need that skill at some point over the next 5 weeks. Touch-n-go the lighter sets and stay on top of the bar after dropping it for the heavier ones. Having that discipline of staying right over the bar after dropping it will greatly decrease rest between reps.

We have some moderate weight Squat Cleans in our WOD, paired with Chest-to-Bar Pull Ups. 12 minutes isn’t short so be smart about how you approach this one, especially because you are increasing reps by 2 each round. Focus on strong hip movements for your Chest-to-Bar Pull Ups right from the get-go because if your lats get lit up too quickly, you will have a very hard time getting those elbows up when receiving the bar for the Squat Cleans.

Tuesday 20 February
Strength
EMOM for 8 minutes of:
Push Press* x 2 @ Build to today’s heaviest set
*Push Press will be taken from the floor.

MetCon
“Michelangelo”
Complete the following for time:
800m Run
20 Bar-Facing Burpees
20 Push Press 135/95
600m Run
15 Bar-Facing Burpees
15 Push Press 155/105
400m Run
10 Bar-Facing Burpees
10 Push Press 185/125

 

The strength portion is a simple 8 minute EMOM of 2 Push Presses. No tempo here, just power clean it up and get going. Build up to at least the weight you plan on ending the MetCon at during these 8 minutes.

We end class with a longer chipper consisting of Running, Burpees and Push Press. The runs aren’t short so don’t burn out with that first 800, smooth is what you should be thinking. If you can keep a relatively steady heart rate and pace until that last 400m Run, you will be able to fly through those last 3 movements. The Push Press in this workout will be taken from the ground and the weight does get a little heavy so focus on good technique for your Power Cleans and Push Presses to save as much energy as possible for that last set.

Wednesday 21 February
Strength
7 Sets of:
Power Snatch + Overhead Squat + Snatch @ Build to today’s heaviest set
Rest as needed between sets.

MetCon
“Donatello”
Complete the following for time:
50 cal Bike/Row
50 DB Snatch 50/35
50 Alternating DB Thrusters 50/35

The focus of today is the Snatch complex in our strength portion. There are 7 sets and you may rest as needed between sets so we will be spending the majority of our time here.

The MetCon is a simple three movement workout performed for time. Simple, but not necessarily fast. There are a lot of cals and a lot of reps so be smart about how you partition your reps. This is one of those workouts that lures you in with a very fast pace and by the time you get to the Thrusters you are all out of gas.

Thursday 22 February
Strength
1 Set of:
Turkish Get Ups x 10 each side
3 Sets of:
V-Ups x 20

MetCon
“Raphael”
In 4 minutes, complete the following movements:
50 Double Unders
15 Kettlebell Swings 70/53
15 Ball Slams 40/30
1 Rope Climb
Max cal Bike/Row
Rest 2 minutes, then repeat for a total of 4 Rounds.

Accessory work for the strength portion today. It’s been awhile since we’ve done Turkish Get Ups so practice with lighter weight before jumping right back into what you’ve done in the past. If you’ve never done this movement before it can be fairly complicated but the benefits far outweigh it’s complexity. If you’re looking to strengthen your core and shoulder stability, you should be doing this movement weekly.

The MetCon today is 4 Rounds of 4 minutes each with 2 minutes between the rounds. The movements aren’t too difficult but the pace is aggressive so you need to be moving pretty quick to get to that Bike or Row. Workouts like this one are great indicators of your transition times; try to get started on that next movement right away even if you don’t get it unbroken. Generally, athletes spend more time transitioning between movements than resting between reps of the same movement.

Friday 23 February

Open 18.1
To Be Announced…

Today we kick off the 2018 Open Season with 18.1! This will be in place of the normal class WOD. I hope you’ve been staying healthy the last couple weeks and giving your body some much needed R&R in preparation for these next 5 weeks, cause apparently we’re going to “demolish the perimeter” and see some new movements. Dave has known to be dramatic at times so hopefully these movements aren’t too foreign, but even if they are that’s what CrossFit is all about: being prepared for the unknown! Have fun this season guys and I wish you the best of luck!

 

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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.
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desiree Jacobi-Bobie

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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.

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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.

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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.

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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 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’.

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Don McCauley Catapult Weightlifting

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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.

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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

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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

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

CrossFit Cycling

USA Weightlifting Level 1 Sports Performance Coach

BS Kinesiology from Texas A&M

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