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"Words cannon even begin to express the amount of motivation and inspiration you have instilled in us after listening to you speak yesterday. We both went in the hopes that we would walk away with just one little tidbit of information to take back to the box with us, but we were given so much more! We walked away with an arsenal of knowledge to utilize not only in the box, but in our daily lives. Your desire to share the knowledge and wisdom you have gained over the years is contagious, and we cannot wait to get in our box on Monday to start making positive change, and to relay the new tools and skill set we learned from you. Thank you, once again, for your hard work and dedication to this sport."

— Matthew and Sarah Lucas

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31 October 2018

WEDNESDAY 181031

“The Complex”

Seven Rounds for Time:
7 Hang Power Cleans
7 Front Squats
7 Shoulder to Overhead

Rest as needed then,

One Minute Of Concept2 Rowing (Max Calories)
Rest 1:00
One Minute of Assault Bike (Max Calories)
Rest 1:00
One Minute of Double Unders (Max Repetitions)

Note: Todays “Complex” comes from our friends at NYPD. Athletes can pick the weight. Ideally, the weight should allow consecutive repetitions through all 21 repetitions, only dropping the bar at the end of the 7th Shoulder to Overhead. The Rx’d weight at NYPD was 95lb. for men, and 65lb. for women.

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“A strength and conditioning regimen devoid of gymnastics, bodyweight movements is deficient.”
– Coach Greg Glassman

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30 October 2018

TUESDAY 181030

“NYPD Day One”

Evolution A:
For Time:
15 Deadlifts (95lb. / 65lb.)
15 Power Cleans (95lb. / 65lb.)
Run 400 Meters
15 Deadlifts (115lb. / 75lb)
15 Power Cleans (115lb. / 75lb.)
Run 400 Meters
15 Deadlifts (135lb. / 85lb.)
15 Power Cleans (135lb. / 85lb.)
Run 400 Meters
15 Deadlifts (155lb. / 95lb.)
15 Power Cleans (155lb. / 95lb.)
Run 400 Meters

Rest as needed then,

Evolution B:
For Time:
50 Burpees

Note: Todays session is a slightly modified version of the official NYPD CrossFit “Americas Finest” Affiliate gym’s inaugural workout. It’s a good one! There will be a 25 minute time cap on Evolution A.

New York’s Finest!

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Tuesday Special Programs 

Bag Class (5:15PM – 6PM)

Warrior Yoga (6PM – 7PM)

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29 October 2018

MONDAY 181029

10 Strict Pull-ups
1 Strict Dip (Bar or Ring)
9 Strict Pull-ups
2 Strict Dips (Bar or Ring)
Continue this progression until
1 Strict Pull-up
10 Strict Dips (Bar or Ring)

Rest as needed then,

Squat Clean, As Many Repetitions As Possible in 3:00 (Weight x Reps = Score)

Note: There is a 20 minute time cap on the gymnastics session. We will not be recording the time for completion – rather, the goal is virtuosity, and increased focus on technique, range of motion, and “strict application” of the skill: No Kipping! Use bands if necessary. On the Squat Clean, the bar must be caught in the bottom of the squat – no Power Cleans to Front Squats. We are emphasizing the technique of the Squat Clean today.

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Week At A Glance

Tuesday: (Bag Class & Yoga)

Thursday: (CAMP Session & Bag Class)

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27 October 2018

SATURDAY & SUNDAY 181027

Please note our gym is closed this weekend (with the exception of Keyholder access) to support the 2018 CrossFit Affiliate Competition hosted by our dear friends at CrossFit Central Santa Cruz. There will not be a 10AM community workout today. We encourage you to go and cheer on our athletes who will be competing!

ABOVE ALL ELSE

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26 October 2018

FRIDAY 181026

On a 10:00 Running Clock (5 Rounds Each Station),
Minute One: 2 Pistols Each Leg and 20 Double Unders or 40 Single Jumps
Minute Two: Hang Power Clean, As Many Repetitions As Possible (95lb. / 55lb.)

Rest as needed then,

Take 5:00 and determine your 1RM Shoulder Press (Barbell Starts on Ground!)

Note: Todays session dates back to October 2003 at the original CrossFit gym. Odd minutes, athletes must achieve 4 Single Leg Squats (Pistols) and 20 Double’s or 40 Single jumps. Once complete, athletes can rest the remaining time until the start of the odd minute, when they will perform an AMRAP of Hang Power Clean. Your score at the end of the workout is the total number of Hang Power Cleans achieved. On the Shoulder Press session, the Barbell must start on the ground. After cleaning the bar, Athletes will press for maximum weight. No use of the hips or legs on the Press – it must be “strict!” Athletes who are not able to do the Single Leg Squat can “practice” the skill, or perform 10 traditional Squats.

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“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.” ~ Coach Greg Glassman 

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Good luck and safe travels to Coach who will be at New York Police Department for the next three days leading a series of lectures and workouts on the benefits of CrossFit for Law Enforcement Application.

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Please note the Saturday 10AM Workout will be CANCELLED this week in support of the Santa Cruz County Affiliate Cup! 

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25 October 2018

THURSDAY 181025

CAMP Session (CrossFit Amundson Maximum Performance)

Evolution A:
On a 3:00 Running Clock,
As Many Rounds and Repetitions (or calories) As Possible:
Assault Bike, 10 Calories
1 Round of Cindy

Rest as needed then,

Evolution B:
On a 3:00 Clock,
As Many Rounds and Repetitions (or calories) As Possible:
Concept2 Row, 10 Calories
Dumbbell Thruster, 10 Repetitions (35lb. / 25lb.)

Rest as needed then,

Evolution C:
On a 3:00 Clock,
Run 500 Meters (HQ to Avis Way and Back)

  • 1:30 – 1:45 = 50 points
  • 1:45 – 2:00 = 40 points
  • 2:00 – 2:15 = 30 points
  • 2:15 – 2:30 = 20 points
  • 2:30 – 3:00 = 10 points

Evolution D: (Optional / Extra Credit Cash Out)
On a 3:00 Clock,
As Many Repetitions As Possible
Power Clean (Weight x Reps = Score)

Note: Today’s session is going to be a good one! Be sure to wear your CAMP Belt. Athletes can pick their starting evolution, but must honor the order of rotation. Large classes may have a 3:00 “rest station”. Evolution D is optional, and would be offered at the end of the session. Athletes can pick their barbell weight, and the score is the total number of repetitions achieved in 3:00, multiplied by the amount of weight on the bar.

Stephanie achieves her CAMP Blue Belt!

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Thursday Special Programs 

Bag Class (5:15PM – 6PM)

Note: Athletes are encouraged to wear their Krav or CAMP belt to Bag Class!

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24 October 2018

WEDNESDAY 181024

Evolution A:

Take 7:00 and “Practice” your Squat Clean Thruster (ie. “Cluster”)

Rest as needed then,

Evolution B:

For time:
80 Squats
40 Kettlebell Swings (53lb. / 35lb.)
20 Toes to Bar
Run 400 Meters
64 Squats
32 Kettlebell Swings
16 Toes to Bar
Run 400 Meters
50 Squats
24 Kettlebell Swings
12 Toes to Bar
Run 400 Meters
32 Squats
16 Kettlebell Swings
8 Toes to Bar
Run 400 Meters
16 Squats
6 Kettlebell Swings
4 Toes to Bar

Note: Today’s session dates all the way back to October 16, 2003, at the original CrossFit gym on Research Park Drive, and was created by CrossFit Founder, “Coach” Greg Glassman. It’s a good one! Evolution A is great practice for the upcoming Santa Cruz Affiliate Cup. There will be a 25 minute “Time Cap” on Evolution B.

Kim achieves her CAMP Blue Belt! KIDA and Osssss!

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“Your facility need not be equipped with a track to take advantage of measured runs. CrossFit is located in an industrial park and we’ve measured and marked from our gym door 100, 400, 800 and 1,500-meter loops. We call these “urban runs” and they are fraught with obstacles like mossy gutters, cars – moving and parked, and of course, dogs. For many of our athletes this has greater application and relevance than loops on a rubber track.” ~ Coach Greg Glassman, Founder of CrossFit 

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23 October 2018

TUESDAY 181023

Tabata Something Else:

Tabata Pull-up, Maximum Repetitions
Rest 1:00
Tabata Wallball Shots (Maximum Reps, 20lb. / 14lb.)
Rest 1:00
Tabata Double Unders (Or Single Jumps)

Rest as needed then,

Run 800 Meters for Time (Floral Loop / or Row 1K)

Note: The “Tabata Interval” is 20 seconds of maximum effort work, followed by 10 seconds rest, repeated for a total of 8 rounds. In todays workout, we will record the total number of repetitions achieved in each exercise. Athletes can pick their start station, but must honor the order of rotation.

“The Red Carpet”

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Tuesday Special Programs 

Bag Class (5:15PM – 6PM)

Warrior Yoga (6PM – 7PM)

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22 October 2018

MONDAY 181022

Complete Three Rounds:

Concept2 Row, 500 Meters for Time,

Rest as needed then,

Deadlift, 10RM

Note: Rest as needed between each effort. We are looking for maximum speed on the Concept2 Row, and maximum strength on the Deadlift. In it’s simplicity, is the potency! We will record each round of Rowing and Deadlifts individually. A great goal is sub 1:45 split times and 225lb. Deadlifts for men, and sub 1:55 split times, and 125lb. Deadlifts for women.

CAMP Blue Belts!

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Week At A Glance

Tuesday: Bag Class and Yoga

Thursday: Bag Class

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20 October 2018

SATURDAY & SUNDAY 181020

Please join us today from 10:00AM to 11:00AM for the CrossFit Amundson Free Community Workout.

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CrossFit Amundson – Saving Officers lives, one training session at a time!

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