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"In a single day, Greg Amundson's CrossFit Goal Setting Course will teach you to achieve. I took this course once, and I'd take it again, even if he didn't change a single word. It's that good."

— Jon Gilson

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16 May 2017

TUESDAY 170516

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

Rest as needed then,

“Good Golly – Miss Molly”

As Many Rounds As Possible in 8:00 of,

Double Under, 30 Repetitions
Burpee, 8 Repetitions

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.

Captain Corey

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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. 

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

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15 May 2017

MONDAY 170515

For time:
Power Clean, 10 Repetitions (165lb. / 115lb.)
Run 400 meters
Front Squat, 20 Repetitions (135lb. / 95lb.)
Run 800 meters (Floral Loop)
Push Jerk, 30 Repetitions (95lb. / 65lb.)
Run 1200 meters (Big Loop)

Note: Today’s workout is a CrossFit HQ “Original Workout” circa 2003. Bring your “A Game” today for a great session! Athletes use same barbell for duration of the workout, and change out their weight.

Christie is Athlete Of The Week!

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Congratulations to Christie who was recognized as Athlete Of The Week at CrossFit Amundson. From the moment this woman walked into the gym, she had the “Eye of the Tiger” and a keen sense of determination and mental focus. The results of this focus have been evident, and beautiful to behold! Her technical command of the Olympic Lifts, in particular the Clean, has been awesome, and her gymnastic skills improve on a regular basis, including the recent accomplishment of her first Rope Climb! Congratulations Christie on all your success, both inside and outside the gym. You’re an inspiration!

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Krav Maga Yellow Belt Test Update & New Gi’s

Attention Krav Maga Yellow Belt students: The official Yellow Belt Test has been scheduled for Wednesday, June 14, 2017, from 6PM to approximately 8PM, followed by a Belt Ceremony at 8:30. Family and friends are welcome to attend this monumental night of testing, challenge, and accomplishment. Be sure to order your Gi and proper belt size this week! Check with Greg Amundson for any questions.

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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.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

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13 May 2017

SATURDAY & SUNDAY 170513

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 followed by Open Gym.

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Space is still available in the Krav Maga Women’s Self Defense Seminar. Please arrive at 1:45PM for registration.

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Saturday Special Programs

Olympic Lifting Class is Cancelled Today.

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

Women’s Self Defense Class (2PM – 4PM at Krav Maga)

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12 May 2017

FRIDAY 170512

From “The CAMP” (CrossFit Amundson Maximum Performance)

“Fight Gone Bad….. Only Harder”

Three rounds of:
Slam Ball, 45lb. / 30lb. (Maximum Repetitions)
Kettlebell Sumo Deadlift High-pull, 75lb. / 53lb. (Maximum Repetitions)
Box Jump, 20″ Box (Maximum Repetitions)
Dumbbell Push-press, 35lb. / 25lb. (Maximum Repetitions)
Assault Bike (Grind Station – 70 / 50 RPM)

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. In todays FGB, we will be using the Dumbbell and Kettlebell’s in lieu of the traditional Barbell, and adding two new stations.

Lucas – Rope Climb and Jiu Jitsu Champion!

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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)

CrossFit Gymnastics Class is CANCELLED tonight. 

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11 May 2017

THURSDAY 170511

“Lynne”

Five 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!

Robert “The Ghost” Guerrero and Coach on the Sand Sprint Drills

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Not too many people can best Coach in his own game on the infamous EMOM Sand Sprint Drill. However, Robert “The Ghost” Guerrero is no ordinary person! A tremendous athlete with both blistering hand AND foot speed, this guy is a rocket. The Sand Sprint EMOM drill will be on the menu for our upcoming Thursday Endurance Workouts!

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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 – 7:00 PM at Krav Maga)

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

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10 May 2017

WEDNESDAY 170510

Threshold Mashup Training

As Many Repetitions As Possible in 1:00 of Wallball Shots
Rest 1:00
As Many Repetitions As Possible in 1:00 of Box Jump
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and determine 50% of your Threshold then,

12:00 Running Clock (4 Rounds Each Station)
Minute One: Wallball Shots (20lb. / 14lb. / 50% Threshold)
Minute Two: Box Jump (24′ / 20′ / 50% Threshold)
Minute Three: Toes to Bar (50% Threshold)

Note: As the majority of our Athletes know, the Threshold Mashup training is extremely challenging, especially when the Threshold exceeds 40%. Push yourself today, and hold those percentage numbers!

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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.

Open Gym (1:00 PM – 4:00 PM at HQ)

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

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09 May 2017

TUESDAY 170509

Skill Development: USAW Power Clean Progressions. Today we add the Strength Component to the Progression in the form of a Front Squat.

Complete Five Sets – Start with Barbell and add weight as necessary:

Power Clean from Power Position, 3 Repetition (3rd Rep add Front Squat)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (2nd Rep add Front Squat)
Power Clean from Floor, 1 Repetitions (Add Front Squat)

Workout Of The Day (WOD)

Complete For Time:

15 Power Cleans (185lb. / 115lb.)
Run 400 Meters
15 Power Cleans (185lb. / 115lb.)
Run 400 Meters

Note: Todays session is meant to develop strength and technique through the Power Clean Olympic Lift, and the Front Squat. The weight for the main WOD is meant to be heavy, and might need to be performed as a set of 15 x single lifts. That’s OK! Stay focused, and use todays session to further develop your overall athletic capacity.

Heather is a Champion!

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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 (6:00 PM – 7:00 PM at Krav Maga)

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

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08 May 2017

MONDAY 170508

“Tabata This”

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

Pull-up (Maximum Total Repetitions)
Rest 1:00
Handstand Push-up (or Parallel Bar 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 Handstand Push-up station adds an advanced twist to the standard workout. Even holding the Handstand for 8 rounds of 20 seconds is a great accomplishment, especially at a high heart rate. Athletes can pick their start station, but must honor the order of rotation.

Brandon is Athlete Of The Week

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Congratulations to Brandon who was recognized as Athlete Of The Week at CrossFit Amundson and Krav Maga Santa Cruz. Brandon has been an extremely dedicated athlete since the moment he walked in the door, and his progress has been awesome to behold. Brandon’s passions are martial arts and Parkour, and as a result, his balance, agility, coordination and speed have been developed to a world class level. Brandon has completed the previous Phase trainings and Weapon Defense trainings at Krav Maga, with resounding success. However, his real talents in martial arts are now being exposed through the rigorous Yellow Belt class that is underway. In addition to his physical skill, Brandon exhibits the character traits of the true integrated martial artist and warrior: compassion, kindness, perseverance, determination and laser-focus. Congratulations Brandon on all your success, and keep up the inspiring work!

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Krav Maga Yellow Belt Test Update

Attention Krav Maga Yellow Belt students: The official Yellow Belt Test has been scheduled for Wednesday, June 14, 2017, from 6PM to approximately 8PM, followed by a Belt Ceremony at 8:30. Family and friends are welcome to attend this monumental night of testing, challenge, and accomplishment.

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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.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

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06 May 2017

SATURDAY & SUNDAY 170506

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 followed by Open Gym.

Nathan “The Champion” Mendelsohn

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A huge part of the integrated development of the warrior has traditionally been the practice of meditation. This ancient practice was first taught to Greg Amundson by his longtime mentor Mark Divine, a former Navy SEAL Commander, and subsequently reinforced by world renowned Yoga teacher and former US Army Ranger Rolf Gates. Is it a coincidence that two impeccable warriors would make a similar recommendation to Coach? For this reason, Coach has integrated meditation, along with the repetition of mantra, affirmation and prayer, into his training sessions with such modern-day warriors as Nathan “The Champion” Mendelsohn, UFC Legend Gray “The Bully” Maynard, and 6 x World Champion Boxer, Robert “The Ghost” Guerrero. Stay posted for a special seminar on meditation and breathing practices that Coach has in store for our gym.

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Episode Four of “The Greg Amundson Show” on YouTube – [video]

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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)

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05 May 2017

FRIDAY 170505

For Time,

Thruster, 45 Repetitions (95lb. / 65lb.)
Run 100 Meters (to Krav Maga)
Pull-up, 45 Repetitions
Run 100 Meters (to HQ)

Rest as needed then,

Rope Climb, 5 Accents – Use Most Challenging Technique Available

Note: Todays session is a throwback to an experiment Coach Glassman conducted in 2013, in order to determine the potential power out of an extended repetition scheme for the workout “Fran”. How many athletes can Rx’ todays session, and bring it home in under 7:00?

Kris is a Champion!

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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)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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