Wods 7/31/17-8/4/17

Monday July 31

30/20/30 with bands

Hang snatch find heavy 2 in 20 min

10 min AMRAP
1/1, 2/2, 3/3, 4/4, 5/5
Hang power snatch 95/65
Burpee Box jump over 24/20

Roll mid/upper back

We’ve been hitting OHS/snatch hard so time to see where all of you are at. I like the hang position because it is less technical and does a great job teaching the pull under. This wod is meant to be high HR. That being said, use a weight you can do 5-6 times in a row without letting go. For shorter wods like this, if you stop, it should be because you are out of breath, not due to the weight.

Tuesday August 1

Banded warmup then banded wall walks

3PC+3FS+3J 1rd every 1:30 x 6

“Skinny Macho man”
5 min AMRAP
3 power clean 3 Front squats 3 PJ 155/105
rest 3 min x3

Roll low back and quads!

This is all power and technique. The beginning is purely to dial in form and work on cycling the bar. Use this time to practice keeping the bar close, sitting back in the squat, and stringing together jerks without being pulled forward. For the wod, you should have a weight that you could do at least one complete round without letting go of the bar. We want a nice steady pace for 5 min. Try and match your score on rounds 2 and 3.

Wednesday August 2

4 sets use wt
windmill 5
single arm OHS 5

“Michael on the water or Bike:)”
3rds
1k row/1.2 bike
50 situps
50 back ext

We are going to spend the first portion of class working on shoulder stability. There are a lot of overhead movements in CrossFit and we have to make sure we spend time strengthening the scapula and rotator cuff muscles so that we can maintain proper position overhead. This WOD is all about endurance. We are pushing out into the longer time domains in order to build aerobic base. The more well developed aerobic system, the greater the body’s ability to recover from stress. This is due to a more efficient ability to pump blood and nutrients to the tissues. For the sit ups and back ext, we can absolutely scale the reps. Those movements are there to strengthen the midline, which will aid in protecting the low back, and make you all look awesome in a bathing suit:)

Thursday, August 3

KB warmup Burgener

2 Deadlifts EMOTMx8 wk up to 80% all dead stop

3 min AMRAP
25m Suicide buy in
10 Front rack DB lunges 45/25
25 DU
6 Strict Ring dips
rest 1 min
4 sets slowest time is score

Roll glutes and low back

Don’t push it beyond 80% today on the deadlifts. You’ll get your chance in a couple weeks. Trust the process. The suicide is a buy in only. Run hard. Change of direction is something we don’t do enough of but that happens in just about every sport any of us play. Each round should be an all out effort. Try and beat your scores.

Friday, August 5

3x 10 wall squats, spiderman, bar hang

Back squats 6-4-3-2
80%, 85%, 90%, 95%

EMOTMx15
1: Row/Bike 15/12 Cal
2: 15 ball slams 40/30
3: 15 wall balls 20/14

Pigeon stretch then roll low back

Almost done with our squat cycle. This is here to help us with our Big Clean benchmark. If you haven’t been consistent, take 5% off each round. The goal is to make it every time. EMOTM in this fashion tends to lend it self well to a 1:1 work rest ratio or thereabouts. These are some of the most potent wods regarding cardiovascular development. Due to the way its structured, it shouldn’t cause much soreness. I absolutely love EMOTM intervals because they develop mental toughness. It will hurt around round 5. But by round 10, you know you’ve got it!

Don’t forget CrossFit games are this weekend!

 

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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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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 runs the Olympic Lifting program at Crossfit Coronado when it is 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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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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