MONDAY 151116

Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

As Many Repetitions As Possible in 90 Seconds of Wall Ball (20lb. / 14lb.)
Rest 10 Seconds
As Many Repetitions As Possible in 90 Seconds of Pull-up

Rest up to 3:00 then,

As Many Repetitions As Possible in 60 Seconds of Wall Ball (20lb. / 14lb.)
Rest 10 Seconds
As Many Repetitions As Possible in 60 Seconds of Pull-up

Rest up to 2:00 then,

As Many Repetitions As Possible in 30 Seconds of Wall Ball (20lb. / 14lb.)
Rest 10 Seconds
As Many Repetitions As Possible in 30 Seconds of Pull-up

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. On the Bench, from the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. Compare todays Bench Press weight and total repetitions to October 2, 2015 and November 5, 2015.

NickAOW

USAF Warrior Nick Conforti is Athlete Of The Week

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Congratulations to Nick who was recognized as Athlete Of The Week at CrossFit Amundson. Nick is a true serviceman in every sense of the word. After serving his beloved Santa Cruz County as a Beach Lifeguard, Nick felt called to a great opportunity to serve his Country in the United States Air Force. Nick recently returned from his Basic Combat Training as an Airman, with a long-term career goal as becoming an elite “PJ” or Para Rescue Jumper. Nick is an incredible athlete, and a fish in the water. Nick first made a name for himself during this past summers epic Endurance Workouts and Ocean Swims. Nick is a powerful swimmer and is at home in the water, especially the ocean. Nick and his wife are devoted to their Christian Faith, and are a beautiful example of a Godly couple. Congratulations Nick on all your success, and thank you for courage in serving our Country.

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Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be our HQ session with modifications as needed.

Light WOD (5:00 PM – 6:00 PM at HQ)

Our CAMP workout will be our HQ session with modifications as needed.

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel or personal yoga mat to Krav Maga! 

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