Wods 4 Feb-8 Feb

Monday

AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

We’ve done lots of workouts like this were you work then rest.  This allows for a higher intensity while preventing technique from deteriorating.  As far as scaling goes, don’t be afraid to scale the reps on the pullups to ensure you keep moving.  these are short intervals and I want all of you to make it back to the rower every round!!!!  You have a longer rest because I want you to push it on the row.  Go get it!

Tuesday

4x
5 DL 75%+5-10lbs deadstop
10 Heavy goblet squats

12 min AMRAP
5/5 DB clean and Jerks
30 DU
10 Def pushups-use 45lb plates
30 DU
10 step ups 1×50/35 DB hold anyhow
30 DU

Week 2 of our deadlift progression.  Next week will be our final week. We test our 5rm the week after.  This type of strength training builds both strength and work capacity.  You should be breathing hard after it.  I want the AMRAP to have quick transitions from movement to jump rope.  The fast transitions are what keep the HR elevated.  The pushups on a deficit will help build upper body strength which will help with handstand pushups as well as overhead movements.  If needed we can scale the ROM or reps to ensure you keep moving.  1 DB on the step ups will engage the core much differently than 2.  This cause more activation of the obliques which are key to low back stability.

Wednesday

3x
5/5 windmills+5/5 single arm OHS

OHS 5×3 32×1 add 5-10 if you can from last week

4 sets

2AMRAP

15 KBS

10 burpees

max cal bike/ROW

rest 2 min

In order to improve our lifts, we must train them consistently.  These tempo days are meant to improve technique and stability.  Mobility isn’t enough, we must also be stable throughout the entire range.  The wod is very simple, get to the rower or bike as fast as you can and floor the gas pedal.  Days like this make you better.

Thursday

3x
10 Close grip bench press
DB rows 8/8

3rds
400m run
10 SDHP 70/53 KB
2 rope climbs
10 2xKBsumo DL 70/53

Keeping the elbows in on bench is much healthier for the shoulders.  The DB rows help balance us out by strengthening the posterior shoulder.  This wod should be in the 9-13 min range.  I want the reps unbroken on the KB.  The double KB DL work the adductors and glutes a bit more and don’t stress the low back as much as conventional DL.

Friday

2 Power clean and Jerks EMOTMx8

“Megatron”
50 wallballs 20/14
10 Clean and Jerks 135/95

We did this wod last year before the open.  Its a pretty gnarly test of work capacity. There are multiple strategies here.  I want you using a weight you can connect several reps together.  If you are doing singles the whole time, thats too heavy.  We’ll practice TNG clean and jerks in the EMOTM

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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

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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.

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Don McCauley Catapult Weightlifting

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COACH

Working out” has been a part of Johanna’s life for as long as she can remember. Her educational background follows suit. However, it wasn’t until she was introduced to CrossFit, that she felt truly “fit”. Johanna got her Level 1 certificate to help others on their journey to improving their lives through exercise in a supportive community.  Johanna has had many teaching opportunities cross her path, from preschool children, elementary school PE, teaching water exercise with the elderly, coaching kids soccer, and now coaching CrossFit.  In her off time, Johanna enjoys time with her family on the beach, and watching her children’s sports.

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CrossFit Kids

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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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Doctorate in Physical Therapy

CrossFit Level I 

CrossFit Mobility

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CrossFit Cycling

USA Weightlifting Level 1 Sports Performance Coach

BS Kinesiology from Texas A&M

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