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"CrossFit and the pursuit of fitness is every bit as much a mental challenge as it is a physical one. Anyone that has done CrossFit recognizes the carry over of the physical improvements to all aspects of life. The mental benifits of preperation, dealing with adversity (PAIN!), consistency, discipline, character, and commitment are also developed and refined through CrossFit and carry over to all aspects of life. There is no better model of everything good about CrossFit than Greg Amunsdson. I highly advise attending Greg's Mindset Course and learning his mental approach to CrossFit and life."

— Josh Everett

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13 April 2018

FRIDAY 180413

Three Rounds for Time:

Run Big Loop (or Row 1500 Meters)
Rope Climb, 5 Accents
Strict Dumbbell or Kettlebell Press, 30 Repetitions (35lb. / 25lb.)

Rest as needed then,

“Cash Out’ with 20 Repetition Super Set Back Squat

Note: On todays session, athletes MUST utilize the Strict Press – NO use of the legs or hip! Scale weight as needed. Rope Climb substitute is 7 Strict Pull-ups for each accent. There is a 25 minute time cap on todays session.

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The Warrior and the Monk

Now through April 24, 2018, Coach will be donating all proceeds from Amazon Pre-Orders of his book to the Courage Foundation and the Integrated Recovery Foundation. These two amazing Non-Profit groups have a collective mission to serve our nations Veterans. Now is the time to purchase a book! ORDER TODAY! 

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Friday Schedule

6AM & 4PM – CrossFit
8AM – Olympic Lifting and Strength Training (No 5PM Today)

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12 April 2018

THURSDAY 180412

“NayNay”

For Time:
55 Double Unders (Or 110 Single Jumps)
55 Kettlebell Swings (53lb. / 35lb.)
55 Squats
55 Hand Release Push-ups
Run 100 Meters (to Krav Maga)
55 Pull-ups (at Krav)
55 Box Jumps or Hurdle Jumps (at Krav – 20 inches men and women)
Run 100 Meters (to HQ)
55 Double Unders

Note: Today is Naomi’s birthday, and this workout is dedicated to her. Bring your A-Game today. We are so grateful to have Naomi in our community, both within the gym, and protecting and serving in our County of Santa Cruz. We love you, Sister!

Margaret – New Record on Weighted Pull-up!

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The Warrior and the Monk

Now through April 24, 2018, Coach will be donating all proceeds from Amazon Pre-Orders of his book to the Courage Foundation and the Integrated Recovery Foundation. These two amazing Non-Profit groups have a collective mission to serve our nations Veterans. Now is the time to purchase a book! ORDER TODAY! 

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11 April 2018

WEDNESDAY 180411

Evolution A: Thruster, 50 Repetitions for Time (75lb. / 45lb.)

Rest as needed then,

Evolution B:Threshold Mashup Training

As Many Calories As Possible in 1:00 of Concept2 Row
Rest 1:00
As Many Repetitions As Possible in 1:00 of Dumbbell Snatch (50lb. / 25lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and determine your Threshold percentages below:

9:00 Running Clock (3 Rounds Each Station)
Minute One: Concept2 Row (50% Threshold)
Minute Two: Snatch (50% Threshold)
Minute Three: Toes to Bar (50% Threshold)

Note: The technique on the Alternating Dumbbell Snatch will be reviewed in class. As many of our athletes know, the Threshold at 50% (especially on the Row) is super challenging!

Nathan is a CHAMPION in Mind – Body and SPIRIT.

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The Warrior and the Monk

Now through April 24, 2018, Coach will be donating all proceeds from Amazon Pre-Orders of his book to the Courage Foundation and the Integrated Recovery Foundation. These two amazing Non-Profit groups have a collective mission to serve our nations Veterans. Now is the time to purchase a book! ORDER TODAY! 

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Wednesday Special Programs

Krav Maga (Yellow and Orange Belt – 6:15PM – 7PM at Krav Maga)

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10 April 2018

TUESDAY 180410

Olympic Lifting Strength Day!

Push Press, 5,3,1,1,1 Repetitions (See Note Below)

Split Jerk 5,3,1,1,1 Repetitions (See Note Below)

Rest as needed then,

Strict Weighted Pull-up, 1,1,1,1,1 (Set a new record!)

Note: On todays session, we will be combining the principles of Tempo Training with Olympic Lifting. Once the weight has been either Push Pressed or Jerked overhead, use a 3 second tempo on the descent. The focus on the eccentric (lowering) phase encourages greater strength gains, and also “fatigues” the muscles, which thus encourages greater emphasis on technique on the Olympic lift. Do not underestimate the potency of this training!

 

Now Available! The Warrior and the Monk 

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3-2-1 GO! Greg Amundson’s new book The Warrior and the Monk is NOW AVAILABLE on Amazon for Pre-Orders! If you are interested in a copy of the book, PLEASE ORDER NOW! Pre-Orders help boost Amazon ranking, and lets more people know about Greg’s work.

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Tuesday Special Programs

5:15PM – 6:00PM (Bag Class at Krav Maga)

6:00 PM – 7:00 PM (Satvana Yoga at Krav Maga)

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09 April 2018

MONDAY 180409

In front of a continually running clock:
1 minute of Power Cleans (135lb. / 95lb.)
1 minute of Burpees
Rest 1:00
2 minutes of Power Cleans
2 minutes of Burpees
Rest 1:00
3 minutes of Power Cleans
3 minutes of Burpees

Note: Keep a running total of repetitions for each round, reporting the total rep’s during the minute rest. How many people maintain an average of 10 Power Cleans and 20 Burpees every minute for all three rounds?

Alyssa sets three records in one week!

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Congratulations to Alyssa who achieved her first Pull-up this week! This amazing athletes also achieved new personal records in the Power Clean and Snatch!

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“Week At A Glance” 

Tuesday = Bag Class & Yoga (No class on Thursday)

Wednesday = Krav Maga

Friday = Wendler Strength (8:00 AM) and Olympic Lifting (5:00 PM)

Saturday = 10AM Workout and Posture Clinic with Doctor Van Brunt

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07 April 2018

SATURDAY & SUNDAY 180407

Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests! The Advanced Class is cancelled today. From 1:00 PM to approximately 2:30 PM, there is a FREE Krav Maga workshop at Krav Maga. Please note this workshop is only open to currently enrolled Krav Maga athletes. On Sunday, please join Greg Amundson and Jonathan Stowers for Faith Works Ministry. The workout begins at 12PM and worship and the message will begin at approximately 12:45.

Faith Works Ministry 

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Weekend Special Events

Saturday 1:00 PM – 2:30 PM – Free Krav Maga Workshop

Sunday 12:00 PM – 1:30 PM – Faith Works Ministry

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06 April 2018

FRIDAY 180406

Fight Gone Bad!

Three Rounds Of:
Wallball Shots (20lb. / 14lb.)
Kettlebell Sumo Deadlift Highpull (75lb. / 53lb.)
Box Jump (20′ men and women)
Dumbbell Push-Press (35lb. / 25lb.)
Concept2 Row

Note: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Keep a running total of repetitions and calories at each station. How many people can Rx todays session and achieve 300 or more points each round? Compare todays score to August 7, 2017.

James and Dan on Thursdays Bench and Pull-up session

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Friday Special Programs

6AM & 4PM – CrossFit Workout

8AM – Wendler Strength Training

5PM – NEW CLASS! CrossFit Amundson Olympic Lifting Club – All Levels Welcome!

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05 April 2018

THURSDAY 180405

Super Set Back Squat (See Note Below)

Rest as needed then,

“Lynne”

Four Rounds for Maximum Total Repetitions of,:
Bench Press (Maximum Repetitions – see note below)
Immediately Followed by,
Pull-ups (Maximum Repetitions)

Note: Traditionally, the famous CrossFit Girl “Lynne” called for Bodyweight on the Bench Press. However, today, we will be prescribing 135lb. for men, and 75lb. for women. No more than 10 seconds rest between Bench Press and Pull-up! Rest up to 3:00 between rounds. This is an incredible upper body stimulus! Compare todays effort to May 11, 2017 and December 07, 2017 and February 14, 2018 (although note today is just 4 rounds!) The Super Set Back Squat is your 20 Repetition Back Squat with as much weight as possible. Returning to the rack, or having a spot, constitutes the termination of the set. A great goal is bodyweight for men, and 3/4 bodyweight for women.

Adrian following a Row, Kettlebell Swing and Burpee Sprint-Round!

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Thursday Special Programs

5:15PM – 6:00PM (Bag Class at Krav Maga)

6:00 PM – 7:00 PM (Satvana Yoga at Krav Maga)

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Krav Maga Workshop Update

The next FREE all levels Krav Maga Workshop is scheduled for this Saturday, April 7, 2018, from 1PM to approximately 2:30PM. This seminar will focus on stick defense and basic ground combative principles. We look forward to seeing you there! Sign up at HQ to reserve your spot.

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04 April 2018

WEDNESDAY 180404

Complete Three Individually Scored “Sprint Rounds”

One a 3:00 Running Clock,
Row 400 Meters
Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)
Burpee, As Many Repetitions As Possible (Score)

Note: Rest up to 4:00 between rounds. Each round should be an all out, maximum effort sprint. How many athletes can Rx’ todays session and maintain an average of 10 or more Burpees each round?

Coach teaching Kokoro Yoga – 2018 Overcome Mindset Academy

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Wednesday Special Programs

Krav Maga – 6:15 PM – 7:15 PM

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03 April 2018

TUESDAY 180403

Olympic Lifting Strength Day!

Push Press, 3,3,3,3,3 Repetitions (See Note Below)

Split Jerk 3,3,3,3,3 Repetitions (See Note Below)

Rest as needed then,

Rope Climb, 5 ascents using most challenging technique available.

Note: On todays session, we will be combining the principles of Tempo Training with Olympic Lifting. Once the weight has been either Push Pressed or Jerked overhead, use a 3 second tempo on the descent. The focus on the eccentric (lowering) phase encourages greater strength gains, and also “fatigues” the muscles, which thus encourages greater emphasis on technique on the Olympic lift. Do not underestimate the potency of this training! Following the Olympic lifting, challenge yourself with various Rope Climb ascents and descents (L-Sit, No Leg, Weighted, etc.)

This is going to be awesome!

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Join our very own Doctor Van Brunt on April 3 at his office on 42st. Avenue for a life changing talk about the importance of “Good Posture”.

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Tuesday Special Programs

5:15PM – 6:00PM (Bag Class at Krav Maga)

6:00 PM – 7:00 PM (Satvana Yoga at Krav Maga)

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