13 March 2019

WEDNESDAY 190313

“The Cleaner”

Evolution A:

Every Two Minutes For 20:00 (10 Rounds)

Power Clean (From Ground)
Hang Power Clean 
Hang Squat Clean 

Cash out with a 1:00 sprint on Assault Bike for Maximum Calories 

Note: On the Barbell complex, athletes must keep the bar in hand for all three repetitions. Athletes can pick their Barbell weight, and add weight over the 10 rounds if they choose. We will record the most weight lifted on the complex. Compare today’s weight to January 30, 2019. (PS: Dan – ask and you shall receive!) 

Team Chelsea (EMOM of “Cindy” for 15 or 30 minutes!) 

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“The greatest leader is not necessarily the one who does the greatest things. He is the one that gets people to do the greatest things.” ~ Ronald Reagan

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12 March 2019

TUESDAY 190312

Tempo Bench Press, 10,7,5,3,1 Repetitions (See note below) 

Rest as needed then,

Row 500 meters for a record time
Rest as needed then,
Row 300 meters for a record time
Rest as needed then,
Row 100 meters for a record time

Note: The tempo today is a 5 second descent, one second hold at the bottom position, and then a rapid return to the start position. Add weight each set. We will record the final 1RM tempo. On the Concept2 Row each effort should be an absolute all out and heroic effort. Compare today’s bench press weight to February 14, 2019. 

Justin “The Stallion” Cardona 

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Congratulations to Guerrero Fight Team professional fighter (2/0) Justin Cardona on his victory on March 9, 2019, at the StubHub center in Carson, CA. Justin has been training extremely hard with Coach and Robert “The Ghost” Guerrero and is an upcoming World Champion fighter. 

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Please note there is no Bag Class tonight or Wednesday. Next Bag Class will be on Thursday, March 14. 

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11 March 2019

MONDAY 1900311

“Victory”

Complete Three Individually Timed Rounds:

On a 3:00 clock,
Run 400 Meters (Or Row 400, or 100 Double Unders)
21 Kettlebell Swings (53lb. / 35lb.)
Pull-up, As Many Repetitions As Possible (Score)

Note: Rest up to 3:00 between rounds and complete a total of 3 rounds. Your “score” is the total number of Pull-ups completed after three rounds. Today’s workout is in celebration of Robert “The Ghost” Guerrero’s recent victory! (It was one of his favorite CAMP sessions!)

Robert “The Ghost” Guerrero gets the victory!

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Please note Bag Class will only be on Wednesday this week from 5:15PM to 6PM. Krav Maga starts week of March 18. 

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09 March 2019

SATURDAY & SUNDAY 190309

Join us today from 10:00AM to 11:00AM for the FREE CrossFit Amundson community workout. From 11:30AM to approximately 12:30PM, registered athletes who wish to complete 19.3 must contact Adrian 24 hours in advance to make arrangements. 

“Team Guerrero” 

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Blessings for safety and strength on Robert “The Ghost” Guerrero and Justin “The Stallion” Cardona who fight tonight on the same card at the Professional Boxing Channel (PBC) StubHub center in Carson, CA. 

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08 March 2019

FRIDAY 190308

CrossFit Open Workout 19.3

Pete following “Harder Ghost” 

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“To handle yourself, use your head; to handle others, use your heart.” ~ Eleanor Roosevelt

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07 March 2019

THURSDAY 190307

SEALFIT Strength Mash-up (AKA “The J-Bird”)

Every Two Minutes for 16 Minutes (8 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Cash out with one maximum repetition set of kipping Toes to Bar (Mens Rx goal is 20 / women’s 10) 

Note: This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, September 22, November 3, 2016, January 15, 2017, May 3, 2017, June 14, 2017, August 24, 2017, October 16, 2017, February 15, 2018, September 6, 2018, and November 8. Try to add 5lb. to each set today.

Congratulations to Mike on his new book Master The Key!

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Good luck and safe travels to “Team Guerrero” who departs for Los Angeles today for a press conference. The official weigh-in and “Face Off” is on Friday, and then it’s 3-2-1 Go! Robert “The Ghost” Guerrero and Justin “The Stallion” Cardona fight on the same card at the Carson StubHub center on March 9, 2019. 

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“View your life from your funeral: Looking back at your life experiences, what have you accomplished? What would you have wanted to accomplish but didn’t? What were the happy moments? What were the sad? What would you do again, and what wouldn’t you do?” ~ Victor Frankl

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06 March 2019

WEDNESDAY 190306

“Harder Ghost”

On a 3:00 Clock,
Minute One: Assault Bike (Maximum Calories)
Minute Two: Double Unders
Minute Three: GI Janes (Or Burpees)

Note: Today’s session is one of the infamous CAMP sessions from “Team Guerrero’s” training in preparation for Robert and Justin’s fight on March 9. In todays session, athletes can pick their “start station” but must honor the order of rotation. Maintain a running total of repetitions between stations. Rest up to 2:00 between rounds, and complete a total of 4 rounds. This is an epic session! 

Olivia is a 13.1 CHAMPION!

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Faith Works Ministry – Special Prayer Night!

Join us tonight from 5:30PM to 6:15PM for Faith Works Ministry. Tonight’s ministry will include three of the “Warrior Bible Studies” that Coach and “Team Guerrero” had during their Las Vegas CAMP. There will also be a special prayer for Robert Guerrero and Justin Cardona who fight on the same card March 9 in Carson, CA. We hope to see you at the ministry!

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05 March 2019

TUESDAY 190305

“The Contender”

On a 3:00 running clock, complete as many rounds and rep’s as possible: 
Power Clean, 5 Repetitions (135lb. / 85lb.) 
Push-ups, 10 repetitions
Squats, 15 Repetitions 

Note: Complete four rounds, resting up to 1:00 between rounds (class size may determine rest interval.) Todays session is from the official training camp of Coach and “The Ghost” and it’s a good one! 

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Please note there is no bag class tonight. The last class of the evening is the 4PM workout. 

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“Think of what you have rather than of what you lack. Of the things you have, select the best and then reflect how eagerly you would have sought them if you did not have them.” ~ Marcus Aurelius

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04 March 2019

MONDAY 190304

“Fight Week – Evolution Two”

We are in the final week of mental, physical, and spiritual training for Robert “The Ghost” Guerrero and Justin “The Stallion” Cardona. These two great warriors fight on the same card in Carson, CA., on March 9. Todays session is one of the “camp workouts” that Guerrero endured and now you can too!

“The Slugger” 

Three Rounds for Time:

Run 400 Meters (or Row 400 Meters)
30 Kettlebell Swings (53lb. / 35lb.)
50 Double Unders (or 100 Single Jumps)

Rest as needed then 1 max set of Pull-ups (kipping is ok!) 

Note: How many athletes can Rx’ todays session in 12:00 or less? 

It’s good to be KING! 

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In addition to Robert Guerrero and Justin Cardona, Coach recently started training heavyweight boxer King Pedford. King recently relocated from Florida to train with “Team Guerrero” to make his professional boxing debut in the heavyweight division. After his first workout with Coach and Robert (which was a classic CrossFit Amundson threshold mash-up of Double Unders and Burpees), King remarked, “Dang, these workouts are hard!” We agree!

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Save The Date

This Wednesday, March 6, from 5:30PM to 6:15PM will be a special Faith Works Ministry message and prayer for “Team Guerrero.” We hope you can attend!

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02 March 2019

SATURDAY & SUNDAY 190302 

Join us today from 10:00AM to 11:00AM for the FREE CrossFit Amundson community workout. From 11:30AM to approximately 12:30PM, registered CrossFit Open athletes are encouraged to complete workout 19.2. Please note from 1PM to 1:45PM HQ will be closed for a private Krav Maga class. 

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“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” ~ Maya Angelou

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