"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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10 October 2012

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WEDNESDAY 121010

5 x 5 shoulder press

Rest 5:00 then:

Tabata Row

Notes: Add 5 pounds to your previous 5RM press. Row a complete Tabata evolution of 8 rounds. Score for the Tabata workout is the lowest number of calories in any interval. Who can shoulder press 3/4 bodyweight and hold 12 calories?

Greg Amundson at the Warrior Summit II in San Antonio, Texas

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The CrossFit Amundson Men’s WOD SUP is on October 19, 2012, at 0615. We are meeting at Kayak Connection on Lake Avenue. If you have a wetsuit please bring it with you. This will be a very challenging 2.5 mile open water paddle or kayak. Any questions please check with Greg at the gym.

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“Greg, this mind stuff really works!” CrossFit Amundson Athlete Dominic following his personal record in Fran.

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