Pull-up Progression: 7,7,6,5,4
Rest as needed, then:
Five rounds for time of:
Run 400 meters
30 Box Jumps
30 Wallball Shots
Note: Rx’d height on the Box Jump is 24 inches for men and 20 inches for women. Wallball weight is 20lb. for men and 10lb. for women and all Athletes will use the 10 foot target.
Greg Amundson and JoAnn Barnett with baby Estella Maynard
Infant Swim Rescue (ISR) Training continues Monday from 3:30 – 5:30 PM. Special thanks to JoAnn Barnett, CEO of Infant Swim Rescue, for an awesome week of ISR training. All of the parents are so grateful for your training JoAnn!
This Saturday, August 17, 2013, will be dedicated to Team Competition Training. Following the free community workout, join Greg Amundson and chip away at the beginner, intermediate, and advanced skill sets to see where you place. We encourage everyone to participate in this fun and challenging day regardless of your interest in actually joining one of the competition teams. Bring a wetsuit for the ocean swim!
New CrossFit Mobility Class Begins in August 2013: Greg Amundson and Jessica Zovar will be teaching a new CrossFit Mobility Class beginning on August 19, 2013, from 6:00 to 7:00 PM. This class will be at our new training center and Krav Maga Santa Cruz. Performance is what drives the human athlete, but the human athlete can be brought to an abrupt halt by dysfunctional movement patters and underlying restrictions in mobility, flexibility, mindset and improper breathing techniques. This class will enhance your CrossFit experience as well as aid you in sports ranging from marathon running to surfing. This is a specially designed class created by Greg Amundson and Jessica Zovar with input from Coach Mark Divine and Doctor Kelly Starrett. This class incorporates the Warrior Yoga method created by Mark Divine (former Navy SEAL and founder of SEALFIT) with the mobility, strengthening and stretching method created by Doctor Starrett (CrossFit Subject Matter Expert on Mobility Training) all seamlessly blended into a flow with the “still poses” of the foundational CrossFit movements. The result is a fast paced, challenging and fun class that will:
- Prevent and rehabilitate sore and tight muscles
- Overhaul your movement habits and instill proper CrossFit movement patterns
- Quiet the mind
- Increase circulation
- Fix poor set-up mechanics that rob power, bleed force, and dump torque
- Unlock reservoirs of athletic capacity you didn’t know you had
- Utilize traditional Warrior Yoga poses
- Develop strategies that restore function to your joints and tissues
- Forge the Warrior Spirit and an indomitable mindset
Monday’s 6:00 – 7:00 PM at Krav Maga Santa Cruz
FREE to CrossFit Amundson Athletes. (PS: This means you gotta’ attend this class! No excuses!)
“The intellect is a cold thing and a merely intellectual idea will never stimulate thought in the same manner that a spiritual idea does.” – Ernest Holmes