WODs 3/26-30

Congrats on finishing the 2018 open!  We are excited for March to end this week and look forward to seeing you all A LOT more starting in April.  Thank you to everyone from CFC that helped us set up for Mike’s Celebration of Life last Saturday.  We had more people at the gym that afternoon than we have ever had in there at once.  It was just like Mike had wanted!

Monday
“Chest Monday”
1RM close grip bench press

15 min AMRAP
Teams of 3
1 person doex max rep bench at approx 50% of 1rm
1 person runs a 200m
1 person does single jumps
switch every time the runner returns

Today we will test our 1rm close grip bench. Close grip is safer for the shoulder as well as has greater carry over to our gymnastics movements. For the wod, the goal is to test muscular endurance. We want a weight on the bar you can move continuously for 15+reps for round 1. The other movements are there to keep the HR up and tax the aerobic system

Tuesday
“Sixteen candles”

Power snatch+snatch EMOTMx8 work up to 75%

Hill Run-Outlier/CFC-Marriott
The remainder of class to hit a max snatch

score is Time and wt lifted

The EMOTM is simply a primer. We want to dial in the movements as well as open up the shoulders for the work we are about to do. We have done a lot of challenging wods over the open and now its time to see how well they carry over to our running. Running is a very objective way to measure our fitness level. For the snatch post run, start with very light or no weight on the bar. You have the rest of class to hit your max. Make sure you sit down between attempts and take smart jumps

Wednesday
“Fast times at Ridgemont High”

Front squat find 3rm

150 wallballs for time 20/14
*every time you stop-8 cal bike

We have been consistently squatting and now its time to see where we are at. Outlier is going to do a Clean and Jerk cycle starting next week. you should be able to clean your 3rm FS provided your technique is on point and your pulling strength is adequate. This will give you a good ball park goal to shoot for when you test your clean and jerk.  The wod is intended to force you out of your comfort zone. The intent here is maximum effort. The greatest adaptation in CF is between the ears. Today is a day that you all are going to get better.”

Thursday
3 Rounds
10 Strict pullups
5/5 TGU

“The Breakfast club”
5 min AMRAP rest 2 min, 6 min AMRAP rest 2 min 7 min AMRAP
5/5 KB hang cln and Jerks 53/35
10 SDHP 53/35
10 TTB
30 Du

The pullups and TGU are movements that build shoulder stability. The TGU also help train the obliques which are crucial in core stability.
The wod is the exact opposite of yesterday. Here you must pace yourself. The rest will allow you to maintain a faster pace, but you should still focus on holding a pace you can maintain and not go to hard out of the gate. This way, you will actually maintain a much higher average speed and get a better score.

Friday
“Pretty in Pink”
5 Deadlift every 1:30×5 work up to 75%
All Deadstop!!!

3rds
500m row
12 Deadlift 225/155
12 Ring dips

The focus today is on the setup of the deadlift. A proper setup will ensure posterior chain engagement as well as prevent injury. The weights are not intended to get really heavy. Deadlift is a movement that you don’t necessarily need to go all out on to see improvement. This wod is intended to feel like a mile run. You should hit the first rd at 90%, hang in there on the 2nd, and give it all you have on rd 3. Better to start a little slower and finish strong, then to start off strong and burn out.

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Forrest Brown

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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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CrossFit Level I

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.

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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 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’.

CERTIFICATIONS

CrossFit Level 2 Trainer

CrossFit Weight Lifting Level 2

Don McCauley Catapult Weightlifting

Kyle Becraft

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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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

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