Crossfit Agoge

Thursday, July 29, 2010

Ryan runs it in

Workout of the Day

3 Rounds for time of:

5 Squat Cleans (95/ 65)
10 Dumbell Split Jerks
15 Push Ups
Run 200 Meters

Results (and commentary!) [4]

Paleo. This weekend!

Just a reminder that the Paleo Challenge info session is this Saturday immediately following the 9am class. The cost for the lecture is $20. Any are welcome to attend (members or not), even if you would prefer not to participate in the contest at this time. We will be discussing Zone Paleo this time (which is an addition to the lecture material from last October) but it will not be required of contest participants. Attendance fees will once again be allocated to the Prize Pot for the contest winners.
Several of you have indicated that you would like to participate, but won’t be available to attend on Saturday. Please be sure to speak to John this week about how many from your household will be participating. We need to assign everyone a Buddy (cannot be someone you live with) so we will need the comprehensive list for this weekend.
We are very pleased with the response to this project. See you Saturday!

Wednesday, July 28, 2010

Pam, the kettle bell, and the Saturday morning WOD. Killer.

Workout of the Day

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20” box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Results (and commentary!) [11]

Tuesday, July 27, 2010

Frank ♡ his C2 Rower

Workout of the Day

Run 5K

Results (and commentary!) [12]

Monday, July 26, 2010

Planning to do the Paleo Challenge? We will be doing some WODs this week to establish your baseline. This is one of them. Try to get in as much as possible this week so we can have some numbers to compare at the end of the challenge!

We’ve got it all! We got the last shipment of the gear we ordered with the proceeds from the garage sale last month. This is what $1600 (WOW) looks like in the currency of fitness equipment. A big thanks, again, to all of you who donated and especially to those who helped us get it organized and out the door.

Workout of the Day

“Fran”
21-15-9 reps for time of:
Thrusters (95/ 65)
Pull Ups

Results (and commentary!) [12]

Saturday, July 24, 2010

Ring push ups during last Saturday’s WOD

Free Saturday WOD

Team Workout

In teams of 3 complete the following for time. Only one member of the team can be moving at any given time.

3 Rounds of:
99 Kettle bell swings
66 Push ups
33 Calories on rower

When all 3 rounds are completed, as a team, transport a pile of weights from one end of the mat to the other. First team to do so, wins.

Results (and commentary!) [2]

Friday, July 23, 2010

It is with heavy hearts that we say goodbye to Amy Milyard and her family. Our lives were irrevocably changed the night she saw us doing Fight Gone Bad through the windows of our first box and came running in. It was not long before she brought her entire family, a host of friends, and eventually her training skills. We are excited for Amy as she takes on a new challenge owning and operating her own CrossFit Affiliate in Grand Junction.
Best wishes Amy! We hope you will always consider Agoge your Home away from home.
Please join us this evening for a BYO BBQ in Amy’s honor. We will start immediately after the 6pm class.

Workout of the Day

Complete the following for time:
Run 800 Meters
15-10-5 Reps of
Over Head Squat (135/ 85)
Burpees
Run 800 Meters

From henceforth at CrossFit Agoge, this workout will be called “Amy…” because we know how much she loves all of these movements. Love you lady!

Results (and commentary!) [12]