“Get Strong”

Complete Five Rounds for Time of,

12 Deadlifts
9 Hang Power Cleans
30 Squats

Note: Prescribed weight for men is up to 95lb. and women 65lb. on the Deadlift and Hang Power Clean. There will be a 20:00 time cap on this workout. We will review all barbell techniques at the beginning of each class. This is a sweet session!

Krav Maga Santa Cruz “Phase A”


Welcome to our new Krav Maga Santa Cruz Phase A Warriors! Phase A meets Monday and Wednesday nights from 7:15 to 8:00 PM. Training includes KravFIT conditioning workouts, combatives, Self Defense and Weapon Defense training, as well as the development of the Warrior Spirit. In October 2014, Phase A practitioners who missed no more than 5 classes will be eligible to test for Phase B.

Phase A will include:

Elbow Series 1 – 7
Straight Punches
Straight Kick and A Frame Kick
Knee Strikes
Handgun Defense Rear
Long-Gun Defense Rear
Stick Defense Baseball Swing
Self Defense Against Standing Chokes – Front, Side, Rear
Break-Fall, Forward and Backward Rolls

In addition to Personal Defense, Phase A will include a heavy emphasis on KravFIT workouts, and the development of a durable, resilient and strong body and spirit. Good luck to all the Phase A Warriors during the next three months of training. The next Phase A will begin in Late October.


Join Mark Divine and Greg Amundson as they talk about Greg’s start in CrossFit, thoughts on leadership development, Greg’s book Your Wife is Not Your Sister, his warrior development path and the goal of developing of a holistic wellness center in Santa Cruz, California.

A few great thoughts from the PODCAST:

Greg’s view on CrossFit: CrossFit is elite fitness inside the gym for life outside of the gym.

Regarding leadership: The goal is to develop leadership as a characteristic worthy of being followed.

On training and walking the path of the warrior: Being hard core and hard of heart are not the same thing.

Here are a few links where you can get more information:

Mark referred to the PODCAST with Mike Burgener and the friendly competition between Greg and Josh Everett. You can listen to that episode here.

Mark and Greg mention that Rogue filmed the Kokoro that Greg went through. They created multiple videos featuring ten different Evolutions. Here is the complete playlist of episodes.

Coach Divine asked Greg for 3 ideas to implement, or ideas to focus on, that could make a dramatic improvement in your life –
1. Have an awareness of words – a warrior needs to speak like a warrior.
2. Practice the discipline of creating space – work past stimulus response and try to nurture stillness.
3. Live less time thinking and more time feeling.

Your task: Take one breath before any action.


Greg Amundson and Mark Divine on SEALFIT Podcast 005. [audio]


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