WODs for the Week 10/9-13

A few important reminders!!!

Wedensday 10/11 is the Taste of Coronado.  Tickets are $45 and on sale at Be Polished.  Tickets day of will be $50.  You can easily split a ticket between 2 people and just share the food.  It’s always fun!  We will meet at Il Forniao about 5pm to get things kicked off!  Details can be found HERE.

Saturday 10/28 we will be doing a half day completion at Outlier with all you can eat tacos after.  Competition plus tacos is $20.  If you want to just come hang out and have tacos that’s $12.  This is a team competition.  There are 3 events – a snatch ladder, 2k row, and team “Frelen”.  Find a partner and sign up.  Let us know your team name!  You can register for the competition HERE or buy your spot for tacos HERE.

 

Monday 9 October

Prehab:
Dounle Under skills
Banded warm up
DL review
15 min to work up to a heavy but not maximal set of 3 dead stop deadlifts

10 Deadlift 225/155
20 Double Unders
8 DL
40 DU
6 DL
60 DU
4 DL
80 DU
2 DL
100 DU

Post WOD:
roll calves, pigeon stretch

Work up to 80% on the deadlifts. Drop down in weight for the wod. It should be unbroken everytime. The coach can scale the double unders if needed, but this should be a sprint. Focus on keeping the bar close and utizing good form on the way down to facilitate a proper setup.

Tuesday 10 October

:15 x 4 min squat hold 15lb plate
Front squat 5×3 @ 3 second descent, 2 second pause, 1 second ascent 75-80%

“Satan’s Whiskers”
3 Rounds
10 Chest 2 bar pullups
10 front squats 165/115
10 burpees

Roll quads

The tempo squats help teach control as well as strengthen the weak points in the lift. This movement will help fix the issue of bottoming out and losing your lumbar curve. This forces you to stay engaged and develop the posterior chain. The wod is classic CrossFit with 3 movements that each skyrocket the heart rate. Aim for unbroken on the squats and burpees and scale the pullups as needed.

Wednesday 11 October

Gymnastics skill work
barbell bear complex
Pause power clean(mid thigh)+power clean EMOTMx6

Open wod 14.4 partner style
18 min AMRAP
60 cal row
50 TTB
40 WB
30 power cleans 135/95
20 Muscle ups
1 works, 1 rests

This is a partner workout to make the reps more manageable for most people. The key to partner wods is not waiting to switch when you are at failure, but do so instead when you slow down. You will keep a faster pace and get a better score as well as maintain better form!

Thursday 12 October

3 sets
BSS 8/8
GHD situps 15

7 min AMRAP
40 Mountain Climbers
20 KBS 70/53
6 HSPU strict
2 rope climb

3 min rest

7 min AMRAP
40 Mountain Climbers
10 KBS 70/53
3 strict HSPU
1 rope climb

Today’s strength focuses on training the posterior chain as well as the core. Push your self on the split squats! These even out the lower extremity, help stabilize the pelvis and low back, as well as make everyone’s butts look good! The wod is setup to keep intensity high. The reps are lower to facilitate transitions and thus a higher heart rate. Scale the HSPU where you can do at least 2 rounds unbroken.

Friday 13 October

Back squat 15 min to work up to a heavy but not maximal 2

20 back squat 225/155
Fun Run (gym to the Marriott and back) or 3k Row
20 back squat 225/155

The strength is meant to fire up the CNS. The heavy load low reps forces more motor units to be recruited which will make the wod weight feel lighter. You’ll have to dig deep on this one. A lot of ya’ll will find that you do the 2nd set of squats faster than the first. Earn it!

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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 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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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’.

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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

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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