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"Warrior spirit! Thank you Greg for helping us realize the path to becoming the unstoppable force."

— Kristen Clever CrossFit Games Champion

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21 April 2018

SATURDAY & SUNDAY 180421

Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests!

The 6AM Warrior Ladies!

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20 April 2018

FRIDAY 180420

CrossFit Hero Workout Friday!

“Garrett”

Three Rounds for Time:
75 Squats (at HQ)
35 Hand Release Push-ups
Run 100 Meters (to Krav Maga)
25 Pull-ups

Note: Todays session is a slightly modified version of the CrossFit Hero Workout “Garrett”. Modifications will be discussed in the gym. There will be a 25 minute time cap on the workout.

Doctor Van Brunt – Speaking at HQ on April 26, 5:30PM – 6:30PM

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Friday Special Events

8:00 AM – 9:00 AM – Olympic Lifting and Strength Training

5:00 PM – 6:00 PM – CrossFit Amundson Olympic Lifting Club

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19 April 2018

THURSDAY 180419

Super Set Back Squat (See Note Below)

Rest as needed then,

“On The Bar”
Three Rounds for Time:
Deadlift, 21 Repetitions
Hang Power Clean, 15 Repetitions
Shoulder to Overhead, 9 Repetitions

Note: The Super Set Back Squat is your 20 Repetition Back Squat with as much weight as possible. Returning to the rack, or having a spot, constitutes the termination of the set. A great goal is bodyweight for men, and 3/4 bodyweight for women. We will be utilizing this test of strength on a regular basis, today is the starting point. For “On The Bar” mens Rx’ weight is 135lb.  and women’s Rx’ is 95lb. There is a 10:00 time cap on this workout. Compare todays weight and time to March 14, 2018.

Strong Mind – Body and Spirit!

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Please note Bag Class and Yoga are cancelled tonight.

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18 April 2018

WEDNESDAY 180418

“Foot Pursuit”

Complete Three Individually Scored Rounds:

On a 4:00 Running Clock,
Run 400 Meters
30 Kettlebell Swings (53lb. / 35lb.)
15 Burpees
Toes to Bar, As Many Repetitions As Possible (Score)

Note: Todays workout comes from the CrossFit Law Enforcement Seminar, and it’s a good one! Rest up to 4:00 between rounds.

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Wednesday Schedule

All CrossFit Classes are running as scheduled! (6AM, 8AM, 4PM & 5PM)

Please note Krav Maga is cancelled tonight.

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17 April 2018

TUESDAY 180417

Skill Development: USAW Squat Clean and Push Jerk Progressions.

Complete Five Sets – Start with Barbell and add weight ONLY AFTER COMPLETING A “PERFECT” PROGRESSION: (See note below.)

Squat Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Squat Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Squat Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

One Minute “On” followed by One Minute “Off” for 14:00 (7 Rounds)

1 Squat Clean
2 Shoulder to Overhead

Note: Todays workout is all about developing technique, then applying that technique in some heavy lifting! For the progression – a coach or training partner must “validate” the correct technique on all lifts before adding weight to the bar. The goal is to perform the progression PERFECTLY. For the EMOM, go as heavy as possible. We will recored the most weight lifted in the progression most weight lifted in the EMOM. Compare todays weight to March 20, 2018.

Jhonee continues to inspire us!

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Please note Bag Class and Yoga is cancelled tonight while Coach is in San Diego teaching a Law Enforcement Seminar.

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16 April 2018

MONDAY 180416

Tabata Something Else

Tabata Pull-ups
Tabata Push-ups on Parallel Bars
Tabata Feet Anchored Sit-ups (Military Style)
Tabata Squats

Note: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest 1:00 between exercises. Athletes can pick their start station but must honor the order of rotation. Keep a running total of each station to be recorded on the whiteboard.

The “Original Gang”

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“Week At A Glance” 

Please note our modified schedule. Coach will be teaching a Law Enforcement seminar in San Diego on Tuesday and Wednesday. There is no Bag Class, Yoga or Krav Maga this week.

Wednesday = The 8AM and 5PM Classes are Cancelled.

Friday = Wendler Strength (8:00 AM) and Olympic Lifting (5:00 PM)

Saturday = 10AM Workout with Coach

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13 April 2018

FRIDAY 180413

Three Rounds for Time:

Run Big Loop (or Row 1500 Meters)
Rope Climb, 5 Accents
Strict Dumbbell or Kettlebell Press, 30 Repetitions (35lb. / 25lb.)

Rest as needed then,

“Cash Out’ with 20 Repetition Super Set Back Squat

Note: On todays session, athletes MUST utilize the Strict Press – NO use of the legs or hip! Scale weight as needed. Rope Climb substitute is 7 Strict Pull-ups for each accent. There is a 25 minute time cap on todays session.

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The Warrior and the Monk

Now through April 24, 2018, Coach will be donating all proceeds from Amazon Pre-Orders of his book to the Courage Foundation and the Integrated Recovery Foundation. These two amazing Non-Profit groups have a collective mission to serve our nations Veterans. Now is the time to purchase a book! ORDER TODAY! 

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Friday Schedule

6AM & 4PM – CrossFit
8AM – Olympic Lifting and Strength Training (No 5PM Today)

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12 April 2018

THURSDAY 180412

“NayNay”

For Time:
55 Double Unders (Or 110 Single Jumps)
55 Kettlebell Swings (53lb. / 35lb.)
55 Squats
55 Hand Release Push-ups
Run 100 Meters (to Krav Maga)
55 Pull-ups (at Krav)
55 Box Jumps or Hurdle Jumps (at Krav – 20 inches men and women)
Run 100 Meters (to HQ)
55 Double Unders

Note: Today is Naomi’s birthday, and this workout is dedicated to her. Bring your A-Game today. We are so grateful to have Naomi in our community, both within the gym, and protecting and serving in our County of Santa Cruz. We love you, Sister!

Margaret – New Record on Weighted Pull-up!

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The Warrior and the Monk

Now through April 24, 2018, Coach will be donating all proceeds from Amazon Pre-Orders of his book to the Courage Foundation and the Integrated Recovery Foundation. These two amazing Non-Profit groups have a collective mission to serve our nations Veterans. Now is the time to purchase a book! ORDER TODAY! 

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11 April 2018

WEDNESDAY 180411

Evolution A: Thruster, 50 Repetitions for Time (75lb. / 45lb.)

Rest as needed then,

Evolution B:Threshold Mashup Training

As Many Calories As Possible in 1:00 of Concept2 Row
Rest 1:00
As Many Repetitions As Possible in 1:00 of Dumbbell Snatch (50lb. / 25lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and determine your Threshold percentages below:

9:00 Running Clock (3 Rounds Each Station)
Minute One: Concept2 Row (50% Threshold)
Minute Two: Snatch (50% Threshold)
Minute Three: Toes to Bar (50% Threshold)

Note: The technique on the Alternating Dumbbell Snatch will be reviewed in class. As many of our athletes know, the Threshold at 50% (especially on the Row) is super challenging!

Nathan is a CHAMPION in Mind – Body and SPIRIT.

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The Warrior and the Monk

Now through April 24, 2018, Coach will be donating all proceeds from Amazon Pre-Orders of his book to the Courage Foundation and the Integrated Recovery Foundation. These two amazing Non-Profit groups have a collective mission to serve our nations Veterans. Now is the time to purchase a book! ORDER TODAY! 

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Wednesday Special Programs

Krav Maga (Yellow and Orange Belt – 6:15PM – 7PM at Krav Maga)

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10 April 2018

TUESDAY 180410

Olympic Lifting Strength Day!

Push Press, 5,3,1,1,1 Repetitions (See Note Below)

Split Jerk 5,3,1,1,1 Repetitions (See Note Below)

Rest as needed then,

Strict Weighted Pull-up, 1,1,1,1,1 (Set a new record!)

Note: On todays session, we will be combining the principles of Tempo Training with Olympic Lifting. Once the weight has been either Push Pressed or Jerked overhead, use a 3 second tempo on the descent. The focus on the eccentric (lowering) phase encourages greater strength gains, and also “fatigues” the muscles, which thus encourages greater emphasis on technique on the Olympic lift. Do not underestimate the potency of this training!

 

Now Available! The Warrior and the Monk 

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3-2-1 GO! Greg Amundson’s new book The Warrior and the Monk is NOW AVAILABLE on Amazon for Pre-Orders! If you are interested in a copy of the book, PLEASE ORDER NOW! Pre-Orders help boost Amazon ranking, and lets more people know about Greg’s work.

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Tuesday Special Programs

5:15PM – 6:00PM (Bag Class at Krav Maga)

6:00 PM – 7:00 PM (Satvana Yoga at Krav Maga)

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