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"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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13 December 2017

WEDNESDAY 171213

Three Rounds for Time:
Run 800 Meters (Floral Loop)
20 Chest to Bar Pull-ups (at Krav Maga)
30 Box Jumps (At HQ – 20′ Box)

Note: For the running route, athletes will depart HQ and run the traditional Floral Loop, then continue on Portola Drive to Krav Maga for the Pull-ups. Completing the Pull-up station, Athletes will run up Portola to HQ for the Box Jump, then repeat for a total of 3 rounds.

Final Yellow Belt Class “Bow In”

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3-2-1 GO! ~ Krav Maga Update

The next advanced Krav Maga series will commence in January, 2018. The combined Orange and Green Belt is ONLY OPEN to current Yellow and Orange Belts and will focus primarily on weapon defense, including handgun, long-gun, stick, knife, and improvised offensive weapon. This class will meet on Wednesday’s from 6:15PM to 7PM.

The next White to Yellow Belt series will begin in February, 2018. The exact day of training is TBD. Sign-up is available at HQ.

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Wednesday Special Programs

Light WOD (All Classes Begin with LIGHT Session)

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12 December 2017

TUESDAY 171212

Hang power clean 3-3-3-3-3 Repetitions (Go Heavy!)

Rest as needed then,

For Time,
21,15,9 Repetitions of,
Hang Power Clean
Front Squat

Note: On the Strength Session, work up to a 3RM load. For the metabolic session, prescribed weight for men is 115lb. and women 75lb. The goal is consecutive repetitions throughout the entire day of training!

Krav Maga Orange Belts!

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3-2-1 GO! ~ KRAV MAGA UPDATE:

The next Krav Maga series will commence in January, 2018. The combined Orange and Green Belt is ONLY OPEN to current Yellow and Orange belts and will focus primarily on weapon defense, including handgun, long-gun, stick, knife, and improvised offensive weapon. This class will meet on Wednesday’s from 6:15PM to 7PM.

The next White to Yellow Belt series will begin in February, 2018. The exact day of training is TBD. Sign-up is available at HQ.

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Tuesday Special Programs

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

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

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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11 December 2017

MONDAY 171211

Back Squat, 5, 5, 5, 5, 5 Repetitions (Tempo Training – See Note Below)

Rest as needed then,

Every Minute On The Minute (EMOM) for 16:00,

Even Minutes: Double Under, 40 Repetitions (Or 60 Weighted Jumps)
Odd Minutes: Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)

Note: On todays “Mash-up”, Athletes will complete 8 rounds of each station. Advanced Athletes should consider “scaling up” the Kettlebell Weight or Repetitions. This is a great opportunity to “practice” your Double Under skill. The tempo for the Back Squat is 5 seconds down (eccentric phase) followed by an explosive and immediate return to the top position. Each set of 5 repetitions are “working sets” and should be conducted with a 10RM load not requiring a tempo.

Congratulations to Doctor Van Brunt on his Blue Belt!

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Monday Special Programs

CrossFit Light (Our LIGHT workout is HQ programming today)

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8 Spots Left! ~ KEYHOLDER OPEN GYM!

We have added “Keyholder Open Gym” for private use Open Gym hours exclusive to Keyholders. Keyholder requires a $29.00 monthly upgrade (or $50.00 per couple), signing a revised waiver and Keyholder agreement. Keyholder privilege is limited to 20 Athletes! For more information or to register please check with Greg Amundson or e-mail Info@CrossFitAmundson.com. Follow the LINK HERE for more information, or speak with Coach.

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Krav Maga Update

The next Krav Maga combined Orange Belt and Yellow Belt program will commence in January, 2018. The tentative schedule will be Wednesday’s from 6:15PM to 7PM, in addition to weekend seminars. The next series is ONLY OPEN to current Yellow and Orange belts and will focus primarily on weapon defense, including handgun, long-gun, stick, knife, and improvised offensive weapon. More information to follow or check with Coach.

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09 December 2017

SATURDAY & SUNDAY 171209

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM.

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Saturday Special Programs

Competitors Class (11:30 AM – 12:30 PM)

Community Open Gym (12:30 PM – 2PM Krav Maga and HQ)

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08 December 2017

FRIDAY 171208

CrossFit Hero Workout Friday!

“Mr. Joshua”

Four Rounds for Time:
Run 200 Meters
Toes to Bar, 30 Repetitions (At Krav Maga)
Run 200 Meters
Deadlift, 15 Repetitions (At HQ – 225lb. / 155lb.)

Note: Running Route Explained – From HQ, run to the “Car Shop” 400 Meter Turnaround Point, then directly into Krav Maga. From Krav Maga, run to the stop sign at Portola, then directly into HQ. Scaling options include reducing weight, and using the Knees to Elbow, Knee Raise or Floor Sit-up.

Congratulations Krav Maga Santa Cruz Orange Belts!

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Friday Special Programs

Please note ALL classes today (including the 8AM) will be the Hero Workout.

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07 December 2017

THURSDAY 171207

“Lynne”

Five Rounds for Maximum Total Repetitions of,:
Bench Press (Maximum Repetitions – see note below)
Immediately Followed by,
Pull-ups (Maximum Repetitions

Note: Traditionally, the famous CrossFit Girl “Lynne” called for Bodyweight on the Bench Press. However, today, we will be prescribing 135lb. for men, and 75lb. for women. No more than 10 seconds rest between Bench Press and Pull-up! Rest up to 3:00 between rounds. This is an incredible upper body stimulus! Compare todays effort to May 11, 2017.

Team “Ashmanda”

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Thursday Special Programs

Bag Class – (5:16 PM – 6:00 PM – 6 x 2:00 Rounds Tonight!)

Satvana – Please note Yoga is cancelled tonight.

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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06 December 2017

WEDNESDAY 171206

Krav Maga Station Rotation (LIGHT) then,

“The Chief”

On a 3:00 Running Clock,
3 Power Cleans (135lb. / 95lb.)
6 Push-ups
9 Squats

Note: Rest 1:00 between rounds and repeat for a total of 5 cycles. Compare todays battle with “The Chief” to March 20, 2015 and February 26, 2016. This is an incredible session!

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During the 2017 Steve’s Club Summer Camp, students participate in a guided meditation with Greg Amundson. The power of meditation and visualization is incredible and of huge benefit in the accomplishment of our dreams and goals.

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Wednesday Special Programs

Light WOD (All Classes Begin with LIGHT Session)

Krav Maga Orange Best Test is Tonight! (6:30 PM – TBD at Krav Maga)

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05 December 2017

TUESDAY 171205

Shoulder Press, 5,5,5,5,5 Repetitions (Achieve 5RM)
Push Press, 3,3,3,3,3 Repetitions (Achieve 3RM)
Push or Split Jerk, 1,1,1,1,1 Repetitions (Achieve 1RM)

Note: It’s upper body strength day! On todays session, the final load of the Press and Push Press should begin the first set of the progressive skill. For example, if you achieve a 5RM Press of 100lb., begin the first set of Push-Press with the same weight, and build from there.

Greg Amundson, Ashley Horner and Joshua Mantz – 2018 Unbeatable Mind Retreat

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“As we strive to master ourselves, we are best able to serve others. Mastery and service are two sides of the same coin, and are essential qualities for the modern day warrior.” ~ Coach at the 2018 Unbeatable Mind Planning Retreat in Carlsbad, CA.

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Tuesday Special Programs

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

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

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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04 December 2017

MONDAY 171204

Station Rotation (LIGHT) at Krav Maga then,

“SQT”

Three Rounds For Time:
400 Meter Sprint
Ground to Overhead, 10 Repetitions (95lb. / 65lb.)

Rest 5:00 then,

5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead.

Note: The “SQT” workout (SEAL Qualification Training) was created by Coach Glassman in 2004 during a training course in Coronado, CA. A slight modification of this workout was included in the 2015 Masters CrossFit Games Competition.

Roberto is Athlete Of The Month!

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Congratulations and a “Well Done!” to Roberto on his recognition of Athlete Of The Month at CrossFit Amundson. Roberto has been training at our gym for over five years, and has participated in every program, event, evolution and challenge we have coordinated, to include one of the very first Musha Shugya Warrior Quests and both Water Warrior Challenges.Since his very first workout, Roberto has been committed to developing all aspects of his physical, mental and spiritual fitness, and is a regular attendee at CrossFit, Bag Class, Yoga, and Krav Maga, sometimes all within the same day! Roberto is also a committed father and husband, and frequently brings his daughter to the gym with him. He exemplifies the “servant leader” archetype, and always has a word of encouragement for his fellow training partners. Roberto is also a bonafide “Waterman” with a love and respect for the ocean and water sports. Thank you Roberto for being such an amazing part of our community – we love you brother!

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Monday Special Programs

Light WOD (All Classes Begin with a LIGHT Workout at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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03 December 2017

SUNDAY 171203

Join Jonathan Stowers and Dr. Van Brunt today from 12:00 PM to 1:30 PM for Faith Works Ministry. The all levels workout will be led by Dr. Van Brunt from 12:00 PM to 12:45 PM, followed by worship songs and a great message from Jonathan. There will be free coffee, bagels and sandwiches from our friends at Coffeetopia following the message. We look forward to seeing you there!

Faith Works Ministry

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