MONDAY 141201

Workout Of The Day (WOD)

For the months of December 2014 and January 2015, we are bringing back the Wendler Strength Series for Bench Press, Front Squat, Shoulder Press and Deadlift. The Wendler Strength Series is an extremely effective progressive strength training program. The key to the success in the program is establishing an accurate 1 Repetition Maximum effort for the applied lifts, and then incrementally increasing the weight and volume over a series of weeks.

Wendler Strength Series for Bench Press and Front Squat (Week 1)

Rest as needed then complete two sets for maximum repetitions:

As Many Repetitions As Possible (AMRAP) in 1:00 of Wall Ball Shots
Rest 1:00
As Many Repetitions As Possible (AMRAP) in 1:00 of Pull-ups
Rest 1:00
As Many Repetitions As Possible (AMRAP) Box Jumps

Note: For the Wendler series, if you do not already have an accurate data point, first establish your 1 Repetition Max for the Bench and Front Squat. Then perform the Wendler series for Week 1. For the AMRAP, Wall Ball weight for men is 20lb. and women is 14lb. Box Jump height is 24 inches for men and 20 for women.

RyanAOW

Ryan is Athlete Of The Week

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Congratulations to Ryan who was recognized as Athlete Of The Week at CrossFit Amundson. Last week, Darrell (a former AOW himself) commented that Ryan was one of the kindest, most sincere, caring Athletes in the gym, in addition to his amazing athleticism and competitive spirit. Ryan serves in Public Safety and is a huge proponent for physical fitness for Law Enforcement professionals. Ryan sets a very positive example for his fellow Officers to follow, and always strives to lead from the front. Thank you Ryan for being such a great ambassador for our gym, and leader in our community.

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Monday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds:

40 – 60 RPM Aerodyne Bike for 1:00
10 Alternating 20 inch Box Steps
20 Medicine Ball Cleans (10lb.)

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

CrossFit Clinic (9:00 AM – 10:00 PM at Headquarters)

The CrossFit Amundson “Clinic Class” is a unique offering for CrossFit gyms in Santa Cruz County. This class operates like a mini “Clinic” or Seminar, and focuses on the 9 Foundational CrossFit Skills and basic Gymnastic skills. Today, we are back to the beginning of our monthly clinic. Athletes who have been in the clinic for over 1 month are eligible to attend regular CrossFit classes.

Clinic Skills Week 1: Squat – Front Squat and Overhead Squat. Pull-up and Push-up.

Clinic WOD:

Tabata Squat (8 Rounds)
Tabata Push-up (8 Rounds)
Tabata Pull-up (8 Rounds)

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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