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Wods 3/19/18-3/23/18

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Monday
Hang power clean 15 min to find heavy set of 3
3rds
30 Wall balls 20/14
12 Hang power cleans 135/95
Roll quads, low back and shoulder mobility
For the hang cleans, focus on foot position as well as fast elbows.  This will carryover tremendously to the wod.  A heavy set means heavy for today with good form, not necessarily a max.  For the wod, try and get out of your comfort zone.  If you normally break the WB up in 3 sets, try 2.  This is what training is for.  This should be a lung burner.  The programming this week is designed to have time at the end for mobility.  There is one more open wod left and by process of elimination, there are only so many options.
Tuesday
3 sets
8 Bench
8 strict pullups
15 min AMRAP
100m run
10 true pushups
30 DU
8 C2B pullups
low back and shoulder mobility
Next week we will max on bench, so try and add a little from last week.  For the wod, DON’T TEAR YOUR HANDS!!!!  Try and maintain a steady pace.  If you are beat up, this a great one to just go through the motions and get a sweat on.  This is not a sprint.  Focus on form and efficiency during the movements.  It might be faster for some of you to break up the C2B.  NEVER GO TO FAILURE ON GYMNASTICS.  If you do, it will become sets of 1 at best.
Wednesday
3×8/8
Front rack lunge
Thrusters skills
10-8-6-4-2
Thrusters 95/65
TTB
2x number of cal row or bike
Roll quads and shoulder mobility
Single limb movements are a great way to load the legs without as much stress on the low back.  This wod is meant to be low volume of reps spread out over a10-15 min period of time.  This will allow the HR to stay up, give everyone a great workout, allow you all to practice thrusters, but not jack you all up for Friday.
Thursday
25 min AMRAP
400m run
7 ball slams 40/30
7 burpees w/ lat jump over parallets
500m row
7 ball slams 40/30
7 burpees w/ lat jump over parallets
.6 bike
7 ball slams 40/30
7 burpees w/ lat jump over parallets
low back and shoulder mobility
There is a lot of running/rowing/biking this week.  It won’t jack your joints up for the final open wod, will keep you loose for Friday, and will help out the aerobic system.  Post wod, we want to really open up the shoulders and lower back as well as the quads.
Friday
18.5 TBA

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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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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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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.

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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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