WODs for the week 1/29-2/2

Monday 29 January
Strength
EMOM for 8 minutes of:
[Power Clean & Jerk] x 2
Build over the 8 minutes.

MetCon
“Did you Touch My Drumset?”
AMRAP in 3 minutes of:
5 Power Clean & Jerk 135/95
7 Bar-Facing Burpees over Barbell
Rest 1 min, then repeat for a total of 4 Rounds.

The EMOM today is to prime you for the WOD. If you feel good, go as heavy as you’d like. With the Open just around the corner, this is a great opportunity to practice your barbell cycling. Even if you plan to go heavy, try to touch-n-go the two reps.

We got 4 Rounds of quick AMRAPs for the MetCon. This is where you can really test your barbell cycling. The Power Clean & Jerks are at a lighter weight with only 5 reps so try to hang on and attack each lift. There are a few ways to touch-n-go so be sure to ask your coach which would be the best for you. The Burpees are there to make life a little more interesting by keeping your heart rate high and making it a little more difficult to hang onto the bar for the Power Clean & Jerks.

Tuesday 30 January
Skill
Bar Muscle Up Skills

MetCon
“But You Have To Call Me Dragon”
4 Rounds For Time of:
12 Dumbbell Front Rack Lunges 50/35
50 Double Unders
5 Bar Muscle Ups

As you’ve probably noticed by now, we are really focusing on Bar Muscle Ups going into this next Open. We’ve seen some form of this movement in the past Open Workouts and this year should be no exception. No Strength portion today, just a thorough review of the Bar Muscle Up. For those of you who are still a little bit away from your first Bar Muscle Up, this is a great opportunity to practice your kipping pull ups and chest to bar pull ups! You can practice the transitions if you’d like, but I would recommend building confidence in the pull ups, chest to bars and bar dips. You can even practice the butterfly technique if you are able to knock out 10-15 kipping pull ups consistently.

Our WOD today has some movements from Open Workout 17.2 with Double Unders thrown in there to challenge the cardiovascular system a little more. The lunges will be done based on the 17.2 standard. A slightly bigger set for Bar Muscle Ups compared to last week’s workout. With this constant exposure to the movement, our goal is to have you able to string together bigger sets as we progress. You do have a decent amount of Double Unders before the Bar Muscle Ups though, so don’t beat yourself up if 5 is hard to get unbroken every round.

Wednesday 31 January
Strength
3 Sets of:
Front Squats x 7 @ 75%
Rest exactly 2 minutes between sets.

MetCon
“Just…Shut Your Mouth”
3 Rounds For Time of:
400m Run
7 Front Squats 185/125
2 Rope Climbs

Back to the Front Squats again today, but we will be taking them from the rack so let’s see if we can stick to that 75% for the 7 reps. This isn’t too aggressive, but make sure you warm up your front rack position even before the class warm up if possible.

We have some heavier Front Squats for the workout taken from the ground. Scale down if necessary, but this is the opportunity to challenge your strength. Make it a point to hit that first Rope Climb immediately after your last rep of Front Squat. This will prevent you from wasting time and staring at the Rope thinking about having to still do 2 climbs – you will knock one out right away and only have to think about doing 1 more.

Thursday 1 February
Strength
EMOM for 8 minutes of:
Dead-stop Deadlifts x 3 @ Build up to 80%

MetCon
“You Don’t Say That!”
Complete reps of 21-15-9 for each of the following movements for time:
Deadlift 225/155
Pull Ups
50m Broad Jumps (25m out and back)

Strength today is Dead-stop Deadlifts for 3 reps. We are building to 80%; don’t go above that today. These are dead stop so get a full reset at the bottom of each rep. Challenge yourself and try to stay double-overhand with your grip for these; hook grip for the heavier sets if necessary, but double-overhand without hook grip is a great way to build your grip strength.

The MetCon today is the classic 21-15-9 rep scheme with 50m Broad Jumps thrown into mix. I highly suggest using an over-under grip for the Deadlifts to save your forearms for the Pull Ups. Aim for big sets on the Pull Ups. Now’s the time to practice hanging onto that bar and holding onto your rhythm in preparation for the Open.

Friday 2 February
Strength
6 Sets of:
3 Power Snatch + 2 Overhead Squats

MetCon
“Dad, It’s Shark Week!”
Complete the following for time:
Buy In – 50/35 cal Bike – Buy In
then, 2 Rounds of:
30 Power Snatch 75/55
30 Wall Balls 20/14
Cash Out – 50/35 cal Bike – Cash Out

We end the week with an overhead focus. Today we are Power Snatching and Overhead Squatting for the strength portion. The focus is the Power Snatch but practice good positioning with your Overhead Squats.

A lot of work on that Bike today for the WOD. Take the Buy In at a moderate pace, warming up your lungs and legs and go all out on the Cash Out. There are a lot of reps for the two round couplet; pacing is KEY here. Even though you can hit all your Wall Balls unbroken, you have to think about how it will affect your legs going back into the Power Snatches. Big sets don’t always give you a faster time – something to think about!

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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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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 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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Don McCauley Catapult Weightlifting

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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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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

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CrossFit Swimming

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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.

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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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