MONDAY 160229

“Super Set Strength Day”

Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)
Strict Weighted Pull-up 5,4,3,2,1 Repetitions

Rest as needed then,

1 Set of Maximum Repetition Bench Press (See Note Below)
1 Set of Maximum Repetition Pull-up (Kipping OK)

Note: 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.  Following the Tempo, Athletes will complete 1 set of Maximum Repetition Bench Press with with either 50%, 75% or 100% of their bodyweight, and 1 set of Maximum Repetition Pull-ups, utilizing a Kip if desired. Compare todays effort to February 5, 2016, and set a new record!

MikeAOW

Mike is Athlete Of The Week

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Congratulations to Mike who was recognized as Athlete Of The Week at CrossFit Amundson. Mike has become a real student of CrossFit, who takes his training extremely seriously. Mike uses proven methods of goal setting and accomplishment tracking to achieve remarkable success in the gym. In addition, Mike is very disciplined with both his physical and mental training, and he understands the power of a positive mental attitude. Ever since the announcement of the CAMP Ranking System, Mike has set a big goal for achieving his Blue Belt. Recently Mike achieved a huge milestone on this path by nailing a Body Weight Power Clean of 225lb. Mike is a very respected leader in our community, who donates a great deal of time to causes larger than himself. He is kind, encouraging, principled, and a man of great faith. Thank you Mike for your leadership, motivation and commitment to integrated fitness. Keep up the inspiring work!

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Monday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

As Many Rounds As Possible in 20:00 of,
20 Calorie “Buy In” on the Assault Bike or Concept 2 Row then,
5 Pull-ups or 3 Modified Rope Climbs
10 Hand Release Push-ups
15 Kettlebell Swings (Russian or American)
20 Box Steps (10 Each Leg)

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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