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"I am stoked to have been able to attend this. It was the greatest affirmation of what has been cultivated in my own heart and mind, and what I have been trying to cultivate in the hearts and minds of my clients. CrossFit can and has changed fitness and the perspective of what is humanly possible, but I believe that the changes that matter are the ones we can’t see, and it made me so excited to see this message put out there so effectively. The seminar was great. The presentation so genuine. Greg, I see you just have so much love for the people around you, and that is what inspires me most of all! I am honored to know you. Thank you for leading by example."

— Kallista Pappas CrossFit Games Competitor

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14 September 2017

THURSDAY 170914

“Super Set Strength Day”

Split Jerk 3,3,3,3,3 Repetitions (Use Rack – Tempo Training – Super Slow Descent)

Rest as needed then,

For Time:

10 Hang Power Cleans
1 Push Jerk
9 Hang Power Cleans
2 Push Jerks
8 Hang Power Cleans
3 Push Jerks
7 Hang Power Cleans
4 Push Jerks
6 Hang Power Cleans
4 Push Jerks
5 Hang Power Cleans
5 Push Jerks
4 Hang Power Cleans
6 Push Jerks
3 Hang Power Cleans
7 Push Jerks
3 Hang Power Cleans
8 Push Jerks
2 Hang Power Cleans
9 Push Jerks
1 Hang Power Clean
10 Push Jerks

Note: Today we are combining Olympic lifting (the Split Jerk) with the tempo training methodology for the shoulder press. The tempo is a three second descent after the barbell has been Jerked overhead. This combination “overloads” the descending press for increased strength, and fatigues the shoulder for exacting Jerk technique. Pure awesomeness. Prescribed weight for the Hang Clean and Push Jerk timed complex is 95lb. for men and 65lb. for women. Compare todays effort to August 17, 2017.

Greg Amundson and Firebreather Fitness overlooking Avaya Stadium

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

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

Satvana – (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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13 September 2017

WEDNESDAY 170913

“Tabata This”

Twenty Seconds “On” followed by Ten Seconds “Off”

Pull-up (Maximum Total Repetitions)
Rest 1:00
Parallel Push-up (Maximum Total Repetitions)
Rest 1:00
Feet Anchored Sit-up (Maximum Total Repetitions)
Rest 1:00
Concept2 Row (Maximum Calories)
Rest 1:00
Squat (Maximum Total Repetitions)

Note: We will score todays “Tabata Session” by counting every repetition. The Parallel Bar Push-up station adds an advanced twist to the standard workout. Athletes can pick their start station, but must honor the order of rotation. Compare todays score to May 8, 2017.

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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12 September 2017

TUESDAY 170812

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Five Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

“Gwen”

Clean and jerk 15-12-9 reps

Note: The workout “Grace” (30 Repetitions Clean and Jerk) and “Gwen” are cousins. In “Gwen” speed is not a factor, but weight is. Here are the rules: Touch and go at floor. Even a re-grip off the floor is a foul. No dropping the barbell at anytime, including the final repetition of the set. Use same load for each set. Rest up to 5:00 between sets.

Van and Rachel following “RJ” (That’s why they are AOW’s!)

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

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

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

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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11 September 2017

MONDAY 170911

Station Rotation at Krav Maga:

One Minute “On” followed by One Minute “Off” at Following Stations:
Assault Bike
Concept2 Row
Slam Ball
Battle Ropes
GHD Sit-up

Then at HQ,

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

Rest as needed then,

Complete One “Sprint Round” For Time:

Kettlebell Swing, 50 Repetitions (53lb. / 35lb.)
400 Meter Run
Burpee, 30 Repetitions

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. 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. For the “Sprint Round” blast through this triplet, with maximum speed and intensity. Compare todays effort to September 11, 2015.

Rachel is Athlete Of The Week

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Congratulations to Rachel who was recognized (for the Second Time!) as Athlete Of The Week at CrossFit Amundson. Rachel and her husband Van (also an AOW!) has been training at our gym for over 5 years, with continued success, improvement and mastery within every department of her athleticism. Since first joining, Rachel has gravitated to our 6AM class time, where she frequently sets the bar high for her classmates, in addition to all the other Athletes training at various times of the day. Rachel has the unique ability to face the most challenging workouts with a lighthearted attitude, while at the same time, absolutely crushing it! Rachel is also quick with a smile and kind word, and always encourages her fellow athletes. Congratulations Rachel on your continued improvement and success, and keep up the inspiring work!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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09 September 2017

SATURDAY & SUNDAY 170909

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM. Community Open Gym is from 12:30 PM to 2:00 PM.

Cori and Monet are Champions!

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Saturday Special Programs

Olympic Lifting Class is Cancelled today.

Competitors Class (11:30 AM – 12:30 PM)

“Rich”
For time:
13 Squat Snatches, 155 / 115
Then, 10 rounds of:
10 Pull-ups
100m Sprint
Then, 13 Squat Cleans, 155 / 115

Community Open Gym (12:30 PM – 2:00 PM)

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08 September 2017

FRIDAY 170908

CrossFit Hero WOD Friday

“RJ”

Five Rounds for Time:
Run 800 Meters (Floral Loop)
5 Rope Climbs
50 Push-ups

Note: Welcome to Hero Workout Fridays! This is a new program we are launching which pays homage and honor to fallen Heroes across our Nation. Todays workout honors Veteran LAPD and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, who was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. Modifications to the workout will be assigned in the gym. There will be a 50 minute time cap on todays session.

“RJ”

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Friday Special Programs & Schedule

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Community Open Gym is Cancelled. There will only be Keyholder Open Gym today. 

Gymnastics Class is cancelled today. The gym will close at 5PM. 

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07 September 2017

THURSDAY 170907

Every Two Minutes for 20:00 (10 Rounds)

Power Clean, 1 Repetition
Front Squat, 2 Repetitions
Shoulder to Overhead, 1 Repetition

Note: Todays session is all about developing strength, and continued competency in the Olympic Lifts. The first repetition of the Front Squat can be satisfied if the Athlete elects for a Squat Clean instead of a Power Clean. Increase weight at each set, targeting round 8 – 10 for the most weight of the complex.

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Thursday Modified Schedule

Please note the 5PM, 6PM and 7PM CrossFit classes are cancelled tonight. In their place, we recommend attending either Bag Class or Yoga, or both! 

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

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

Satvana – (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class is cancelled tonight.

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06 September 2017

WEDNESDAY 170906

Station Rotation at Krav Maga:

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Slam Ball
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then,

Complete Three Individually Timed “Sprint Rounds”:

For Time,
Row 400 Meters
Run 400 Meters
Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)

Note: For the timed evolution, rest up to 3:00 between rounds. Men’s Kettlebell weight is up to 53lb. and women’s up to 35lb. Can anyone average a sub 5:00 round for all 3 rounds? Compare today’s weight and time to June 24, 2015, August 28, 2015, and September 30, 2016.

8AM Crew is STRONG!

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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05 September 2017

TUESDAY 170905

Deadlift 7, 5, 3, 1 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then, (Athletes Choice)

EvolutionA:
Complete Three Rounds for Time:

Deadlift, 10 Repetitions (225lb. / 165lb.)
50 Double-unders

Or:

Evolution B:
“Good Golly – Miss Molly”

As Many Rounds as Possible (AMRAP) in 8:00 of,
30 Double Unders
8 Burpees

Note: Note: For the Deadlift, the decent from the top position is 5 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. Ideally, Athletes should add 5lb. to every set, each week. For the metabolic training session today, Athletes can choose their preferred workout.

Nice Left Hook, Eva!

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Bag Class with Coach

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

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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04 September 2017

MONDAY 170904

Please note our gym is closed today for the Labor Day Holiday. Enjoy this beautiful day in Santa Cruz with your family and friends! We resume our regular schedule at 6AM on Tuesday, September 5.

Captain Corey is Athlete Of The Week!

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Congratulations to Captain Corey on being recognized (for the 2nd time!) as Athlete Of The Week at CrossFit Amundson. There are several athletes at our gym who use CrossFit conditioning as a vital part of their “Officer Safety” training, ranging from Military Operatives, to Police Officers, or in Corey’s case, as a Captain with Mountain View Fire Department. In addition to the demands of working in a City, Corey is often deployed to fight wild land fires, as seen in the photograph above. This demanding work in extreme terrain and environments necessities truly elite fitness and a winning mindset. Corey possess both these attributes, and in addition, he leads and inspires others to do the same. Congratulations Corey, and thank you for your service!

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