Category: Agoge

Run 400 x2 for time
THEN:
Thrusters x5
Hang Power Cleans x7
Sumo Deadlift High Pulls x9

Partner-up for AMRAP in 20 min.

Arm-Bar Stretch
THEN:
Squat Thrust / KB Clean x6
Row 250 m

AMRAP in 15 min.

Mike & I attended Jeff Martone’s KB Instructor Course this weekend at King Crossfit in Renton.  What a great guy and exceptional course. We send out a big thanks to the guys at King Crossfit for hosting this great cert.

See the video they put together of Jeff doing one of his H2H drills.

http://www.kingcrossfit.com/

I have heard many people ask what they should eat to incorporate healthy fats in their diets. Tropical traditions sells bulk coconut flakes and chips, as well as shredded coconut. They are having a 50% off sale through September 5th. I have bought the chips before and highly recommend them. Here is the link:

http://www.tropicaltraditions.com/organic_dried_coconut.htm

50 KBS
Run 400m
21 Thrusters
Run 800m
21 Thrusters
Run 400m
50 KBS

For time

Modified Badger

Squat Cleans x15
Pull-up x15
Run 800m

3 rounds: For time

AGOGE GYM MEMBERS

Rochelle, from Crossfit Portland, invites Agoge Gym members to join CrossFit Portland’s 2nd annual Camp Out.

Link to Camp Out!

https://clients.mindbodyonline.com/asp/home.asp?studioid=3915

Camp Out Info!

Date: Fri , Sat , Sun 9/3/2010 - 9/5/2010
Time: TBD
CrossFit Portland’s annual family camp out. Starts around 2 pm on Friday and goes until mid-day Sunday.

There will be tons of fun games, activities, and of course relaxation by the river, or on the river. Audrey, our firefighter friend, and her family have generously offered their property for us to use. We will have close to a hundred acres on the Clackamas River to romp around, play games, and eat delicious food! You will need to sign up each adult individual in your party so we have an accurate count of all that is attending. Kids are free!

Run 800m
KB Clean & Jerk x20
Run 400m
KB Clean & Jerk x25
Run 800m
BB Snatch x30

Lee is the only person that made it through the “100″ burpees in “100″ days.  Way to go Lee!