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"Hello Mr. Amundson. My original background is in martial arts, teaching Taekwondo and Kickboxing. Since I've discovered CrossFit I've never been in better shape in my life. I've never felt better, never been faster, never lifted more, or more importantly to me, never been mentally stronger than I am now. When I began training, simply attempting the WODs was satisfying enough at first. Then setting goals helped keep me motivated (double body weight deadlift, improved Fran, linking muscle-ups). But now I'm consistently motivated to just be a better me thanks to your mental reworkings! I recently watched your lecture on leadership and mental workouts at the CrossFit One facility at Reebok HQ and it was the most eye opening, light bulb moment I've had in CrossFit to date. Equal to any PR! I've literally set free my anxiety over certain WODs or techniques. Your energy and enthusiasm is palpable through the screen and your examples and metaphors are inspiring! I hope you're breathing fire for years more and someday I can thank you in person."

— James Walsh

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16 January 2019

WEDNESDAY 190116

Shoulder Press, 1,1,1,1,1,1,1 Repetitions (5 Second Tempo & Overload Principle)

Rest as needed then,

Threshold Mash-up Training:

As Many Repetitions As Possible in 1;00 of Dumbbell Push-Press (25lb. / 15lb.)

Rest 2:00 then,

On an 8:00 Running Clock (4 rounds each station)
Odd Minutes: Dumbbell Push-Press, 50% of Max Threshold
Odd Minutes: Strict Pull-up, 7 Repetitions (See note below)

Note: Coach will be teaching the “Overload” principle today for the Tempo training. Please be sure to attend class today – this is a super awesome training principle to begin to adopt. On the Threshold Mash-up, aspiring Purple Belts should be doing RX pull-ups, and beginning to introduce weighted Pull-ups to their game. 

Sam and Jabin join the 4PM Crew! 

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Wednesday Special Programs 

5:15PM – 6:00PM – Bag Class at HQ

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15 January 2019

TUESDAY 190115

On A 3:00 Running Clock,

Minute One: Deadlift, Maximum Repetitions (135lb. / 85lb.)
Minute Two: Box Jump, Maximum Repetitions (20 inches men and women)
Minute Three: Toes to Bar, Maximum Repetitions 

Rest up to 3:00 and repeat for a total of 3 rounds 

Cash out with 3 rope climbs utilizing most challenging technique available. 

Note: Keep a running total of your repetitions on todays session, “Fight Gone Bad” style. Athletes can pick their start station, but must honor the order of rotation. 

Now that was a good one! 

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Tuesday Special Programs 

5:15PM – 6:00PM – Bag Class

6:30PM – 7:30PM – Warrior Yoga at HQ

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14 January 2019

MONDAY 190114

Every Minute On The Minute for 10:00 (10 Rounds)

3 Position Clean (1 Repetition From Each Position:)
Tall (Power Position)
Knee
Ground 

Rest as needed then,

For Time:
Run 800 Meters (Floral Loop)
50, 30 10 Repetitions of,
Kettlebell Swing (53lb. / 35lb.)
Hand Release Push-up 

Note: On the EMOM, Athletes can pick their barbell weight. Weight should remain the same all 10 rounds. This is a “complex” so the bar is NOT dropped until the last clean from the ground. 

Sign up at HQ or the CrossFit Amundson App

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Week At A Glance

Tuesday: 

  • Bag Class (5:15PM – 6PM)
  • Warrior Yoga (6:30PM – 7:30PM at HQ)

Wednesday: Bag Class (5:15PM – 6PM)

Thursday: No Bag or Yoga. Coach teaching Krav Maga workshop at Stanford. 

Friday: 8:00AM – 9:00AM – CrossFit Strength and Olympic Lifting Class

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12 January 2019

SATURDAY & SUNDAY 190112

We hope you can join us today from 10:00 AM to 11:00 AM for the FREE CrossFit Amundson community workout. 

New Krav Maga series starts in February! 

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We are excited to announce our next Krav Maga program will be starting Tuesday, February 5, 2019. We will now be offering Krav Maga three days a week according to the schedule below:

  • White through Blue Belt – Tuesday & Thursday 5:15PM – 6PM
  • Blue Belt and Law Enforcement Only – Wednesday 5:15PM – 6PM 

Krav Maga and Bag Class will be merging. Each Krav Maga class will combine and extend elements of Bag Class, to include intensive conditioning, Krav Maga self-defense and combatives, and weapon defense training. Krav Maga will be limited to 20 athletes. Uniforms are not required. Athletes will need bag gloves, groin protection, and shin-guards by the first class. Krav Maga belts must be worn each class. Uniform will be either black or white traditional Gi bottoms or the official Krav Maga pants, and T-shirt of athletes choice. Athletes interested in purchasing the Krav Maga pant should check with Coach. 

Cost:

  • New Krav Maga athletes (Krav Maga only) = $135.00 monthly 
  • Krav Maga Add-on Package for CrossFit athletes = $59.00 monthly 

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11 January 2019

FRIDAY 190111

CrossFit Hero Workout Friday!

WITTMAN

Five Rounds for Time:
Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Power Clean, 15 Repetitions (95lb. / 65lb.)

Rest as needed then,

Evolution B:

Cash Out with 100 Double Unders for Time (or Max Double Under in 3:00)

Note: Today we are doing a slightly modified Hero Workout. Today’s session makes for a potent end to an already challenging week of training! Compare todays score to January 19, 2018. 

Mike takes his fitness “Outside the Box” 

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Good luck and safe travels to Coach who will be teaching the CrossFit Law Enforcement Course this weekend in Folsom, CA. 

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10 January 2019

THURSDAY 190110

Evolution A:

For Time:

Row 500 Meters
30 Wallball Shots (20lb. / 10lb.)
Strict Pull-up, 10 Repetitions 

Rest as needed then,

Tempo Deadlift (5 Second Descent)

5 sets of 5 repetitions: 

  • Blue Belt = 1 x bodyweight 
  • Purple Belt = 1.5 x bodyweight 

Krav Maga Starts in February! 

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Krav Maga Update! 

We are excited to announce our next Krav Maga program will be starting Tuesday, February 5, 2019. We will now be offering Krav Maga three days a week according to the schedule below:

  • White through Blue Belt – Tuesday & Thursday 5:15PM – 6PM
  • Blue Belt and Law Enforcement Only – Wednesday 5:15PM – 6PM 

Krav Maga and Bag Class will be merging. Each Krav Maga class will combine and extend elements of Bag Class, to include intensive conditioning, Krav Maga self-defense and combatives, and weapon defense training. Krav Maga will be limited to 20 athletes. Uniforms are not required. Athletes will need bag gloves, groin protection, and shin-guards by the first class. Krav Maga belts must be worn each class. Uniform will be either black or white traditional Gi bottoms or the official Krav Maga pants, and T-shirt of athletes choice. Athletes interested in purchasing the Krav Maga pant should check with Coach. 

Cost:

  • New Krav Maga athletes (Krav Maga only) = $135.00 monthly 
  • Krav Maga Add-on Package for CrossFit athletes = $59.00 monthly 

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New Meditation and Pranyama Class

Beginning in February, 2019, Coach will be leading a weekly Meditation and Pranayama (breathing) class on Wednesday evenings from 6:15PM to 7PM. The class will also include seated Asana, although the emphasis will be on the internal practice of Yoga. This class is highly recommended, and can become the foundation for success in every area of your life. These are the same breathing and meditation techniques that Coach has been using every single day for nearly ten years, and that were taught (and retaught!) to him by Mark Divine, Dan Brule’, Raja Bright, Rolf Gates, and other experts in the field of metaphysics, spirituality, breathing, and meditation. Meditation benches will be provided. 

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09 January 2019

WEDNESDAY 190109

Threshold Mash-up Training:

As Many Repetitions As Possible in 1:00 of Burpee,
Rest 1:00
As Many Repetitions As Possible of Toes to Bar

Rest as needed then,

On a 12:00 Running Clock (3 Rounds Each Station)
Minute One: 50% Threshold of Burpee
Minute Two: Concept2 Row (12 Calories Men / 9 Calories Women)
Minute Three: Assault Bike (12 Calories Men / 9 Calories Women) 
Minute Four: Toes to Bar (50% Threshold) 

Note: Athletes can choose their start station, but must honor the order of rotation. The combination of prescribed repetitions (Row and Bike) with threshold percentages (Burpee and Toes to Bar) makes for a potent session. 

Faith Works Ministry is Tonight at 5:15PM to 6PM

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We hope you can join us tonight from 5:15PM to 6PM for Faith Works Ministry. Tonight’s message will be on setting and achieving our “Big Goals” for 2019. We will focus on ensuring the goals we want in our life, are the same gifts that God wants to give us! Free coffee at Coffeetopia from 5PM to 5:15PM. Jonathan begins worship music at 5:15, and the message will start at approximately 5:30PM. 

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08 January 2019

TUESDAY 190108

Evolution A:

Barbell Back Squat “Tabata” Interval 

Rest as needed then,

Evolution B:

Complete Three Rounds:
Bench Press, As Many Repetitions As Possible (135lb. / 85lb.)
Rest 10 Seconds
Chest To Bar Pull-up, As Many Repetitions As Possible 

Note: Your “score” on Evolution A is the Barbell weight multiplied by the total number of repetitions. The bar must remain in the “back squat” position for the all eight rounds of Tabata (total of 4 minutes). On Evolution B, no more than 10 seconds transition time between the Bench Press and Pull-ups. Record your Bench Press over Pull-ups as a fraction (example: 10 / 10 = 10 reps Bench / 10 Reps Pull-up). 

Nick on the Rope! 

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Tuesday Special Programs 

Bag Class (5:15PM – 6PM – 8 Rounds of Bas Rutten)

Warrior Yoga (6:15PM to 7PM at HQ)

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07 January 2019

MONDAY 190107

Evolution A:

As Many Rounds As Possible in 10:00 of,
Thruster, 5 Repetitions 
Hang Power Clean, 7 Repetitions 
Deadlift, 10 Repetitions 

Rest as needed then,

Evolution B:

Rope Climb, 5 Assents Utilizing Most Challenging Technique Possible 

Note: White Belt RX weight is 75lb. / 55lb., Blue Belt RX is 95lb. / 75lb. and Purple Belt + RX weight is 105lb. / 85lb. Blue Belt’s should focus on “No Leg Descents” and Purple + Belt focus on “Double Up” touch and go from the seated position. 

Crushing It! 

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Week At A Glance 

Tuesday: 

  • Bag Class (8 x Bas Rutten Rounds) 5:15PM to 6PM at HQ
  • Warrior Yoga (6:15PM – 7:00PM at HQ) 

Wednesday: Faith Works Ministry – Achieving your BIG goals in 2019 (5:15PM to 6PM at HQ) 

Thursday: No Bag or Yoga (Coach teaching CrossFit LEO Course in Sacramento)

Friday: CrossFit Olympic Lifting & Strength Class 

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05 January 2019

SATURDAY & SUNDAY 120105

Join us on Saturday from 10:00AM to 11:00AM for our FREE CrossFit community workout. Our gym is also open for “Keyholder” use this weekend. On Sunday from 10:00AM to 11:00AM the gym will be closed for private training.

WARRIOR QUEST – 2019

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THE 2019 WARRIOR QUEST IS COMING TO CROSSFIT AMUNDSON!

17AUGUST2019
0900 – 1700
Four World Class Teachers
Eight Intense Hours
One Life Changing Experience

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Join Coach, Josh MantzJay Redman, and Jay Dobyns at our gym for a day of education and inspiration on walking the path of a modern day warrior. Space is limited to twenty attendees, and our athletes have first priority on registration. This is the opportunity of a lifetime and one that will transform your mind, body, and spirit.

This incredible day of transformation includes:

  • Messages from all four speakers
  • Two integrated mind, body and spirit training sessions
  • Advanced breathing and meditation practice
  • Forging of the “Overcome Mindset”
  • Strategies and Techniques for “Victory Between the Ears”
  • The principle of “Productive Suffering”
  • Cultivation of the Warrior Spirit
  • Action training plans for integrated fitness and holistic health

EARLY BIRD REGISTRATION IS NOW AVAILABLE! Follow the link for more information and to reserve your seat today. Any questions, please check with Coach.

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