Wods 8/28/17-9/1-17

Monday

2 Hang Power snatch+2 OHS EMOTMx10

“FreeFall”
12 min AMRAP
4 Hang power snatch 115/75
8 bar facing burpees
12 Knees to elbows

Start at 50% on the snatches, and increase only as the weight looks pretty. We are going from the hang to work on pulling under the bar, and so that we don’t tax the lower back excessively. The next two days are pretty pulling intensive so today we are going to focus on moving the bar fast. I want the reps unbroken during the wod. The only thing that should be broken up is the KTE. If you need to break those up in more than 2 sets, scale the reps. AMRAP means we want fast transitions to spike the heart rate.

Tuesday

“Village People”
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)

rest 3:00

AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)

rest 3:00

AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

During the warmup, we will work up to the heaviest weight used for the complex as well as on rowing/biking technique. The focus needs to be on cycling the reps. The push jerk is the limiting factor, and each round should be scaled so that if you were fresh you could get 15-20 in a row, 12-15 in a row, and finally 10 in a row.

Wednesday

3 sets
Deadlift 5 70% deadstop
8L/8R BSS

“Under water”
4rds
6 Deadlifts 225/155
50M Front rack carry 2×53/35
1 rope climb
6 HSPU

The deadlifts are deadstop because that have more functional carryover to your 1rm. The split squats are there to hammer the posterior chain without adding more volume on the low back.

For the wod, scale the deadlift weight so they can be unbroken every round. 60% is a good start. The coaches will help scale the HSPU, but they should be done no more than 2 sets. Make sure to focus on taking deep breaths on the front rack carry!

Thursday

3 sets
Front squat 6 80%
SS 8 strict pullups

“Double Dip”

15 min AMRAP
50 Dbl unders
200m run
15 DB hang squat cleans 45/25

Front squats don’t tax the low back as much as back squats and are better for training the core. Strict pullups are done during the rest to keep you moving and build upper body strength. For the wod, we need fast transitions. Goal is to use weights you can do unbroken for at least 2 rounds. After that, break it up no more than 2 sets/rds.

Friday

3 sets
Push press 8 65-70% pause 2ct at top
Back extensions 15

“Ice cream man”
Tabata-w 1 min rest b/w stations
Pushups
goblet lunges 53/35
Plyo Jumps 24/20
Vups
Bike/Row

The pauses on the Push press are to improve overhead stability. Holding yourself accountable to the 2 sec pause will improve your position and make you safer overhead. This workout is designed to target muscular endurance as well as work capacity. Tabata intervals have been proven to facilitate development of all energy systems. There are also a great way to improve bodyweight movements. They only work if you go all out.

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Forrest Brown grew up in competitive sports; lacrosse, swimming, and cycling were his primary outlets. Upon joining the Navy, he started looking for a more functional way to workout. His first CrossFit class was in 2015 and loved it. With the transient military life, he followed various online programming and formed workouts on his own gaining knowledge on how to appropriately coach himself and friends. Finally in 2018, he was able to settle down and join a gym immediately becoming addicted to the culture CrossFit had to offer. After a move across country and a deployment, he found a home at CrossFit Coronado. With his medical background and passion for fitness, Forrest has a desire to coach others through their CrossFit journey. Currently, he is a Level 1 CrossFit Instructor and attending Point Loma Nazarene for a Pre-Med program.

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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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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 Hernandez

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’.

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CrossFit Weight Lifting Level 2

Don McCauley Catapult Weightlifting

Kyle Becraft

COACH

Kyle started his addiction for CrossFit in May of 2017. Wanting to gain more knowledge and wisdom about the sport, he completed CrossFit Level 1 Certification in December of 2021.  Physical fitness has always been an important part of his life, from playing baseball and football to competing in half-marathons and Triathlons.  His love for CrossFit translates into coaching and inspiring others to strive for healthy and physical change in their life of fitness.

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CrossFit Level 1

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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

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CrossFit Kids

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BS Human Biology from UCSD

BS Nursing from University of Oklahoma

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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.

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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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