WODs 8/21/17-8/25/17

Monday August 21

Sampson + spiderman + bar hang x3

Front squats 5-75% w/2 count pause
8L/8R Bulgarian Split Squats x3

12 min AMRAP
30 DU
5L/5R DB hang snatch 45/25
10 ball slams 40/30

Roll calves

We saw great success last year with this style of strength training. The pause squats + BSS are very effective at training the core and the posterior chain. Both of these areas are where folks are generally weak. The wod is intended to have fast transitions. I’d like to see 8-10 rounds. Scale it so you can move consistently the whole time.

Tuesday August 22

Banded warmup legs then pullup aparts

Strength/Skill:
EMOTM for 6 Minutes of:
Clean and Jerk x 3

Metcon:
Revenge of the Sith aka Outlier CF Fitness Test

EMOTM till failure

1: 1 CJ 115/75
2: 2 Box Jump overs 24/20
3: 3 CJ 115/75
4: 4 Box jump overs
etc…

when you fail, cut numbers in half and go until the last person finishes

Roll calves/stretch lats

This is our conditioning benchmark that we will retest in December. It’s completely the opposite of the total. The weights are intended to be light. Scale it so you can get to 12 min. This not only tests your aerobic fitness, but also your ability to sprint as you get less time to perform the work towards the end.

Wednesday August 23

Game

5 DB Press + 8 strict pull ups add weight x 4 sets

3 Rounds
400m run
15 KBS 70/53
12 DB PP 45/25
9 TTB

chest stretch

Upper body strength is much harder to develop relative to lower body strength. We need lots of work on strict pressing and pullups to see progress. These are some of the best exercises to strengthen the shoulder complex and develop strength overhead. The wod should take most people 9-15 min depending on the run. The KBS and PP should be unbroken. Scale the TTB so you can to it in no more than 2 sets. For pull up progressions, watch the video below to make sure you’re getting the most out of the modifications you’re using to get your pull ups!

Thursday August 24
Row/bike/ski game

3 sets
Deadlift 5 DL 70%
15 GHD situps

3 Rounds
4 min AMRAP rest 2 min
7 Burpee pull ups
7 Deadlifts 225/185
finish with max cal bike/row/ski

The Deadlift are all dead stop! This will provide more functional carryover to all your other lifts. GHD sit ups are there to improve core strength, make y’all better at toes to bar, keeping your back straight, and look good in a bathing suit. The wod is set up to provide some more deadlifts at a lighter weight but most of the volume will be on the rower/ski/bike. This is because they don’t have an eccentric load nor do they tax the joints. A more well developed aerobic system means an increased capacity to recover from stress.

Friday August 25
:15/:15 off squat hold w/ plate OH

3x
10 Front squats with 2 KB
15 Back ext
8 Strict pullups add weight

15 min AMRAP
10 DB front rack lunges 45/25
Plank rot 1L/1R
Run w/v slam ball 200m

Roll quads/couch stretch

Today is all core. The KB FS and the back ext as well as the front rack lunges and plank rotations are going to hit all aspects of the core. This is set up like this because we must train all 3 planes of motion: sagital, frontal, and transverse. There is no such thing as too much single limb. My objective is to attempt to address muscle imbalances on a macro level with the programming as much as realistic. The strict pull ups are there because I know a lot of you all want to get a pull up. The only way to do this is to do more pull ups. Watch the video linked with Wednesday to refresh yourself on pull up modification progressions and how to get the most out of banded pull ups, negatives, or seated pull ups.

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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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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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