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Wods 4/3/17-4/7/17

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Monday, April 3rd
Strength/Skill:

3 Press + 3 Push Press + 3 Push Jerk x 5

Rope Climb skills
Met-con:

5 Rounds for time of:
8 Dumbbell lunges (held at sides) (45/25)
8 Dumbbell Push Press
2 Rope climbs
30 situps
The strength is a repeat from a few weeks ago meant to develop overhead strength and stability. Make it challenging, but don’t go overboard. It has to look pretty! WOD is meant to be fast with a muscular endurance emphasis. Lunges focus on the glutes and hip build stability in the hips. We’ve been working rope climbs for a while and will continue to do so. They are a great way to build functional upper body strength.

 

Tuesday, April 4th
Strength/skill:

7 Sets of:
Snatch 2sec pause mid thigh +1 snatch every 90sec
Met-con:

3 Sets of:
5 Squat Snatch (115/75)
10 bar facing burpees
30 Doubleunders
4 min work
2 min rest
x3
*Pick up where you left off on each round
The pause snatch+snatch helps people understand the pull off the floor as well as the importance of hitting the positions, staying balanced, and fully extending.
The metcon will train our ability to drop under the bar quickly when fatigued. The rest is there to keep intensity high but form to stay solid. This gives you a chance to reflect on your performance which will improve technique.

Wednesday

Strength/Skill:

Front squat 4×5 2sec pause @75%
Superset 8L/8R Bulgarian Split Squat
Met-con:

1-10 Reps of:
Front squat (135/95)
Toes to bar
buy out 400m run
Front squats hit the quads while BSS hammer the glutes. This addresses L/R imbalances as well as anterior/posterior. We sit alot so most of us have weak/inhibited glutes. Not after this:)

The Wod is meant to have quick transitions. Use a weight that allows you to accomplish this. There is only 1 run. We want the run to ALL OUT EFFORT. Few things tax your body like a single max effort 400m run. If done properly, it hits all the energy systems.

 

Thursday, April 6th
Strength/Skill:

Kettlebell Warm up/Strength/Skill
Met-con:

Lumber Jack 20 Teams of 2 Complete the Following:
25 Minute AMRAP
20 Deadlifts (275/185)
Run 400m
20 American Kettlebell Swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/25 lbs each)
Run 400m

*run 400 meters together
We are gonna spend a good bit of time warming up with KB. Use this time to get heavier on the windmills and challenge strength at end range. This is meant to be a long interval workout. The rest will keep form solid and intensity high. This is that 1:1 work rest ratio that has tremendous carryover to aerobic capacity. Use weights that might be a little heavier than you otherwise wood if you are scaling due to having a parther.
Friday, April 7th
Strength/Skill:

EMOTM for 10 Minutes of:
Hang power clean +Hang squat clean
Met-con:

1k row
3 Rounds for time of:
7 hang sqaut cleans 135/95
1L/1R plank rotation
50 Meter Sled Push (4/3)
The cleans at the beginning will fire up the CNS and get us being aggressive in the 2nd pull as well as dropping under the bar in the 3rd pull.

The wod has a row that will tax the aerobic system, then progress to 3 movements that are largely anaerobic… Thats sciencey for this is gonna sting in the lungs. Which means it will make you better. I will call you all out if you skip! Have fun

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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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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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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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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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