Run 200 Meters
15 Repetition Hang Power Clean
30 Toes to Bar
Farmers Carry 100 Meters Left Hand Only
15 Handstand Push-ups
30 Kettlebell Swings
100 Weighted Jump Ropes
Farmers Carry 100 Meters Right Hand Only
15 Repetition Thruster
Run 200 Meters
Note: Prescribed barbell weight is 95lb. for men and 65lb. for women. Farmers carry will be completed with one Kettlebell. Prescribed weight is 25lb to 53lb Kettlebell. Modifications include 5 Push-ups for every Handstand Push-up and 1 Rope Climb for every 5 Pull-ups.
What an EPIC Night (This photo was snapped at 1:00 AM!)
Over a 24 hour period from July 13 at 9:00 AM to July 14 at 9:00 AM, the CrossFit Amundson family pulled together for what will go down in history as an EPIC night of hard work, determination, willpower and laughter. Our gym ran a total of 462 miles and rowed a total of 78 miles. Many of our Athletes set extremely awesome personal records: Allen ran 5 miles, Professor Klem ran 10 miles, Eric ran 11 miles, Adriana ran 8.5 miles, Jenn ran 25 miles, Areli ran and rowed a total of 28 miles, Dorie ran 40 miles, Loren ran 30 miles, and Miriam and Greg both ran 50 miles. Of absolutely astonishing accounts, our very own Bart Barker rowed a 5K every hour on the hour for a total of 78 miles! In addition to our runners, walkers and rowers, over the 24 hour period nearly every Athlete from our gym helped at the aid station by donating their time, energy and encouragement. Special thanks to our generous supporters, including Mountain Mikes Pizza at the El Rancho Center, Central Fire Department, the California Highway Patrol, the Santa Cruz County Sheriff’s Office, Coffeetopia (over 8 gallons of coffee!) Suda Restaurant, Castaways Bar, and Harbor Cafe. All the proceeds from the As Many Miles As Possible (AMMAP) will be donated Jennifer Clark.
And now, the quote of the night from the AMMAP: “It hurt so bad, I wanted to cry. But it’s hard to breath when you are crying.” Dorie Osmer
This Friday, every class (with the exception of the Friday Night Fights!) will be held at our new Krav Maga Santa Cruz studio. This class will include techniques from the CrossFit Striking Course and Krav Maga. After learning some new techniques, the class will conclude with an awesome workout involving Kettlebells and Striking. More information to follow at the gym and on the website.
Join Greg Amundson on July 23, 2013, for the Santa Cruz Run-Swim-Run from Santa Cruz to Capitola. We will be competing as a team and will stay together the entire event. Last year we had ten people from our gym participate. Our goal this year is 15. Register HERE as an individual on the team “Amundson CrossFit”. Any questions, please check with Greg or Heather Rosenberg.