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"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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11 July 2017

TUESDAY 170711

Tempo Back Squat 5,5,5,5,5 Repetitions (5 Second Descent / Explode to Top)

Rest as needed then,

As Many Repetitions As Possible in 5:00 of,
Ground to Overhead via Full Squat (135lb. / 95lb.)

Note: On the Back Squat, focus on picture-perfect technique, and a super slow descent of 5 seconds, followed by an explosive return to the top position. The key for tempo training is to focus on the eccentric phase of the skill. A lighter weight may be necessary, although the strength gain will still be significant. For the AMRAP, athletes can either Squat Clean the load, or Power Clean, then pass through a full Front Squat. Overhead lifts can be a Thruster, or any combination of Shoulder to Overhead, once a full squat is achieved. How many athletes can achieve thirty of more Rx’ reps?

Hometown Crew following “Dallas 5” Hero WOD

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Tuesday Special Programs

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

Our Light Workout will be HQ programming.

Satvana Please note Satvana is cancelled this week while Coach is in New York

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

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Open Gym Announcement

Beginning in July, CrossFit Amundson transitioned to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

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10 July 2017

MONDAY 170710

Complete Four Rounds:

0:00 to 1:00, Double Under, As Many Repetitions As Possible
1:00 to 2:00, Burpee, As Many Repetitions As Possible,
2:00 to TBD, 400 Meter Run
TBD to 5:00 Rest

Note: Your “score” on todays session is the combined number of Double Unders and Burpees achieved, plus an additional “10 points” for 400 Meter runs completed in 2:00 to 1:46, and “20 points” for runs completed in 1:45 to 1:36 , and “30 points” for sub-1:35. When you complete the run, report your score, and rest until the top of the 5th minute. Complete four rounds on a 20:00 running clock. This is a CAMP session, and it’s a good one!

Robert “The Ghost” Guerrero is Athlete Of The Week!

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Congratulations to Robert “The Ghost” Guerrero who was recognized as Athlete Of The Week at CrossFit Amundson. For the past five months, Robert has been training extremely hard in preperation for his July 15 fight against Omar Figueroa. Robert’s integration of CrossFit into his boxing training has inspired hundreds of other boxers and martial artists from around the world. In addition, Robert’s faith in God has lead thousands of people to develop a relationship with God, and to integrate worship into their physical training. Congratulations Robert on all your success, both inside and outside of the ring. Everyone at CrossFit Amundson is praying for you!

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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 starts on July 24!

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Keyholder Open Gym 

Follow the link to learn about our new Open Gym membership upgrade option.

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08 July 2017

SATURDAY & SUNDAY 170708

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.

Strong Mind – Strong Body – and Strong Spirits!

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Saturday Special Programs

Olympic Lifting Class is Cancelled Today

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

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

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07 July 2017

FRIDAY 170707

Station Rotation at Krav Maga

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

Assault Bike
Concept2 Row
Modified Rope Climb Drill
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then at HQ,

For Time:

100 Double Unders
Run 100 Meters (to Krav Maga)
L-Sit Pull-up, 20 Repetitions (or 20 Strict Pull-ups and 50 Sit-ups)
Run 100 Meters (to HQ)
100 Double Unders
Run 100 Meters
Strict Pull-up, 20 Repetitions
Run 100 Meters
100 Double Unders
Run 100 Meters
Kipping Pull-up, 20 Repetitions
Run 100 Meters
Done!

Note: Todays workout follows a similar progression as Thursdays, only with gymnastics skills instead of weightlifting. For the L-Sit Pull-up, legs must be extended and heel must above hip for repetition to count.

Doctor Van Brunt – CAMP Chiropractor for Robert “The Ghost” Guerrero

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Friday Special Programs

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

Gymnastics Class is Cancelled Tonight! 

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06 July 2017

THURSDAY 170706

For time:
Run 400 Meters
Barbell Shoulder Press, 20 Repetitions (95lb. / 55lb.)
Run 400 Meters
Barbell Push-Press, 20 Repetitions (115lb. / 65lb.)
Run 400 Meters
Barbell Push-Jerk, 20 Repetitions (135lb. / 85lb.)

Note: To maximize the training value of todays session, we are going to hold STRICT adherence to the progression of Press, Push-Press and Push-Jerk. Coaches will be enforcing a “No Rep” policy for non-prescribed use of the hip or legs (ie. use of legs or hip in Press) in the workout. This is a very challenging session that rewards a perfect combination of technique, speed and strength!

Robert fights on Fox, July 15, 2017

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Thursday Special Programs

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

Endurance Workout is Cancelled Today!

Bag Class (5:15 PM – 6:00 PM at Krav Maga – Rounds are TBD!)

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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05 July 2017

WEDNESDAY 170705

“Mini Tabata” at Krav Maga:

Four Rounds of Twenty Seconds “On” and Ten Seconds Off At Following Stations:
Pull-up (Max Reps)
Parallel Bar Push-up (Max Reps)
GHD Sit-up (Max Reps / Toes to Bar or Floor Sit-ups)
Squat (Max Reps)
Concept2 Row (Max Calories)

Rest 1:00 Between Rounds. After “Mini Tabata” rest as needed then at HQ,

Randy

For time:
Power Snatch, 75 Repetitions (75lb. / 55lb.)

Note: Today’s session “mashes up” the traditional Tabata interval with an old-school CrossFit Hero Workout. We will review the principles of the Power Snatch in each class. How many people can Rx’ “Randy” in under 5:00?

Coach Hylie – We Love you Sister!

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Wednesday Special Programs

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

Our Light Workout will be HQ programming with modifications as needed.

Krav Maga Starts July 24! (Sign Up Now Available at HQ!)

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July 4 2017

TUESDAY 170704

Happy July 4th! Please note our gym will be closed today. Enjoy the Holiday and be safe! Regular class schedule resumes tomorrow at 6:00 AM.

Faith Works Ministry

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Greg Amundson is the Founder and Ministry Leader of Faith Works Ministry. Inspired by the Scripture, “The body is a temple for the Soul” the purpose of Faith Works Ministry is threefold:

  1. Develop Faith in God by Forging Strength in Mind, Body and Spirit;
  2. Integrate Physical Fitness into Worship of God;
  3. Educate and Inspire you to realize that, “Faith – Works!”

Faith Works Ministry meets at CrossFit Amundson on the first Sunday of each month, beginning on August 6, 2017, from 12PM to 1:30PM. The schedule of events includes an all-levels CrossFit workout, followed by a twenty-minute ministry where Greg weaves stories and lessons from the Warrior Tradition with the Life of Christ, and Word of God. The day concludes with a free catered meal from New Leaf Markets and coffee from Coffeetopia. All levels of fitness and all spiritual denominations are welcome to attend. Guests of honor include our local Veterans and Public Safety Professionals.

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July 3 2017

MONDAY 070317

Please note our gym is closed today for the July 4th Extended Holiday Weekend. Enjoy this wonderful time of year and be safe! Regular class schedule resumes July 5, 2017, at 6:00 AM.

Andrew is Athlete Of The Week! (And his mustache is too!)

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Congratulations to Andrew who was recognized as Athlete Of The Week at CrossFit Amundson and Krav Maga Santa Cruz. Andrew has been an athlete at our gym for five years, and was one of the first fifty athletes to join during the summer of 2012. Andrew joined the gym with a very specific goal: Andrew wanted to use the physical and mental training to accomplish his career dream of becoming a Firefighter in Santa Cruz County. Through hard work, perseverance, and dedication to his values, Andrew accomplished his goal, and was hired by Santa Cruz Central Fire. The most beautiful part of this story is that now Andrew is mentoring and helping train the next generation of Firefighters and Recruits, as depicted in the above photograph. Andrews moral compass is one to aspire to, and his physical capacity in the gym is amazing. In addition, Andrew recently graduated at the top of his class in the Krav Maga Yellow Belt series. Congratulations Andrew on all your success, and thank you for your service in our community. We love you, and your mustache, brother!

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Krav Maga Orange Belt Series Update! 

ORANGE BELT START DATE: Monday, July 24, 2017

ORANGE BELT CLASS TIMES: Monday & Wednesday 6:30PM – 7:15PM. 

ORANGE BELT DURATION: Approximately 5 Months 

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Krav Maga Yellow Belt Series Update

YELLOW BELT START DATE: Monday, July 24, 2017

YELLOW BELT CLASS TIMES: :Monday & Wednesday 5:30 PM – 6:15PM. 

YELLOW BELT DURATION: Approximately 3 Months 

YELLOW BELT UNIFORM: Gi required in class by September. 

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Open Gym Summer Schedule

Beginning July 1, 2017, CrossFit Amundson has transitioned our Open Gym program to the “Keyholder Open Gym” with special and exclusive hours available to Keyholders. Community Open Gym (ie. Regular Open Gym / Free Use) will still be offered on Friday from 1PM to 4PM, Saturday from 12:30 PM to 2PM, and Monday through Thursday from 6:00 PM – 7:00 PM. To sign up for the Keyholder Open Gym please check with Coach.

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July 4th Holiday Weekend

SATURDAY & SUNDAY 170701

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.

Strong Community!

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

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

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

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July 4th Holiday Weekend Hours

Please note our gym will be closed on Sunday, July 2 through Tuesday, July 4. We resume regular class scheduling on Wednesday, July 5, at 6:00AM. Enjoy the extended weekend in beautiful Santa Cruz!

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30 June 2017

FRIDAY 170630

Station Rotation at Krav Maga:

One Minute “On” Followed by One Minute “Off”  (1 Round)
Immediately Followed by,
30 Seconds “On” and 30 Seconds “Off” (1 Round)

Assault Bike
Concept2 Row
Battle Ropes
GHD Sit-up
Slam Ball (45lb. / 30lb.)

Rest as needed than at HQ,

Evolution One:
For Time,
Row 15 Calories
Burpee Over Rower, 15 Repetitions

Rest as needed then,

Evolution Two:
For Time,
Run 400 Meters
Wallball Shots, 30 Repetitions (30lb. / 14lb.)

Rest as needed then,

Evolution Three:
For Time,
Double Under, 100 Repetitions
Rope Climb, 3 Accents

Note: Athletes can rotate through the Evolutions in any order they choose. Hit each evolution fast and hard, with a goal of 3:00 or less for completion of each.

Pleasure Point Street Fair Pull-up Challenge!

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Friday Special Programs

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

Open Gym (1:00 PM – 4:00 PM)

Gymnastics Class (5:00 PM – 6:00 PM at HQ and Krav Maga)

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Open Gym Announcement

Beginning in July, CrossFit Amundson will be transitioning our Open Gym program to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

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July 4th Holiday Weekend Hours

Please note our gym will be closed on Sunday, July 2 through Tuesday, July 4. We resume regular class scheduling on Wednesday, July 5, at 6:00AM. Enjoy the extended weekend in beautiful Santa Cruz!

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