Wods 7/15/19-7/19/19

Monday

“Mass Destruction”

5 min AMRAP
3rds
7 Deadlift 185/125
7 Burpees Facing bar
Max cal Row
3 min rest
5 min AMRAP
5 Deadlift 225/155
9 Burpees Laterally over Bar
Max cal row
3 min rest
5 min AMRAP
3 Deadlift 275/185
11 Burpees
max cal row

We will be working more on our deadlift during the up coming weeks.  For scaling the weight, it should go easy, med, hard.  The burpee reps go up, but get easier as the end is just regular burpees.  Goal is to get to the row as quick as you can without burning out then full send!

Tuesday

Push Press 5×3 2ct hold at top

“Speedy Gonzales”

12 min AMRAP
SOL carry 50/35
30 DU
6 strict pullups
30 DU
12 KBS 70/53
30 DU

Pausing helps build shoulder stabilty.  This will help with all upper body movements.  The goal of the wod is to move consistently for 12 min.  You have to set a pace you can maintain.  The only movement that should be broken up is the pullups if needed.  We be mixing these in more often.

Wednesday

Front squat find 3rm

“All in”

21-15-9
Front Rack lunge 135/95
Ball slams 40/30
Toes to bar

Its time to see how all the back squats carried over to our front squat.  The 3rm front squat is a good indicator of what you should be able to clean.  Front rack lunges hammer the glutes and help balance out some of the L/R imbalances.  This is our sprint wod of the week.  Goal-do the set of 15 like its your last round:)

Thursday

Hang power snatch+hang squat snatch EMOTMx9 min work to heavy but not maximal set

“Speed Demon”

3rds
200m run
4 hang snatch 75% above (anyhow)
200m run
4 Muscle up

The EMOTM is all about dialing in the snatch.  For the wod, power is ok.  We want it done in no more than 2 sets.  The run allows your arms to recover for the muscle ups.  We will scale them today with a dip variation, jumping muscle ups, or banded muscle ups.  If you don’t have them, dips are a great way to build upper body strength.

Friday

“Down the Stairs”
60 Wallballs 20/14

5 HSPU
50/35 Cal bike

5 HSPU
40 Step ups 1×50/35

5 HSPU
30 KB Sumo DL 70/53

5 HSPU
20 Power clean 185/125

5 HSPU

Lots of opportunity to build some handstand pushup strength today!  Its always better for you to decide when to break stuff up, than it be decided for you:)  Try and set a pace you can maintain.  Short sets/short rests.  On the power cleans, we want quick singles for more experienced folks, sets of 5 for newer members.  Challenge yourself on the HSPU.  Negatives are a great scale if needed.

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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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CrossFit Barbell

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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.

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CrossFit Level 2

BS in Human Nutrition, Foods and Exercise from Virginia Tech

MS in Health and Exercise Science from Wake Forest University

SHANNON ROSENER

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

JOHANNA EVANS

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 Level 2 

CrossFit Kids

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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