Monthly Archives: November 2011

Most punches are landed when your opponent is on the ground. Why not train that way?

Most heavy bags are made to take a punch, but will fall apart when exposed to the rigors of a CrossFit Gym. The “Off the Chain” weight bag is a new option that can be used effectively – whether for combat or training strength, agility, or power. The 50 lb. bag is mobile, rigid, and durable enough to be slammed, carried, punched, jumped on, jumped over, and even thrown. It is built for the intensity of training so that you can prepare for the intensity of competition. This bag is a great option for heavy bag runs and bag drags since you know it will stand up to the abuse. Working with a bag adds a new dimension to traditional CrossFit exercises like squats, clean and jerks, presses, deadlifts and even thrusters.

The Rogue Butcher was designed with Westside Barbell.

The Butcher has improved on the traditional prowler design. The black powder coat paint means that the grip is better, the hand placement variations allow for different pushes and the weight-bearing bars can be removed for easier storage. Use this to increase your general physical preparedness, strength and endurance.

It can be pushed in either direction, using either the vertical weight bearing bars or the horizontal push handles. Adding heavy pushes to your workouts is one of the best ways to take the strength that you are building and coordinate it into a functional posterior chain.

Increase the functionality of your workouts! These Farmer’s Walk Handles are a collaborative effort between Rogue Fitness and Rob Orlando of Hybrid Athletics. Tax your grip, upper back, lower body
and increase your general physical preparedness all with one tool.

Each pair ships with custom set of spring clamps to keep the weight in place. There is 12″ of loadable sleeve space on each end of the handle. They feature the Rogue Signature Powdercoat for increased grip and durability. They can be used with any Olympic plates including bumpers and cast iron plates.

Of the hardest parts about getting climbing ropes into your gym is figuring out how to hang them. We have taken the difficulty out of the process by splicing an eyelet in to the rope that allows you to throw it over any branch, bar, beam or rafter and then pass then end through the eyelet. If you want to attach it to a beam using an eyebolt, you can pass a carabineer through the eyelet.

There are several methods of climbing a rope including: with feet, without feet, L-sit and inverted. You should master all of them. There are also modified versions where you pull yourself to standing using the rope. This can be used to develop the strength to climb the rope, or can be used a workout for more advanced athletes by forcing them to just touch and go at the bottom.

These are the same ropes that have been used for the past 2 years at the CrossFit Games. In 2010, it became apparent that many people were neglecting rope climbs in their workouts. Don’t be caught unprepared, get yourself a climbing rope and start incorporating rope climbs into your workouts today!

Physical therapists, trainers, and athletes use foam rollers to relieve muscular pain and tightness (often called “”adhesions””, “”knots””, or “”trigger points””). But conventional foam rollers have smooth, hard surfaces that further compress soft tissue. Rolling on top of them improves blood flow and tissue flexibility, but the effect is limited and relatively superficial, unless you spend a lot of time rolling. The Rumble Roller was created to perform this therapy more effectively. The surface of the RumbleRoller contains specially designed bumps that are firm, but flexible, much like the thumbs of a massage therapist.

As you roll over the top of the Rumble Roller, the bumps continuously knead the contours of your body, gently stretching soft tissue (muscle and fascia) in multiple directions. This action erodes trigger points, helps restore flexibility, and brings quick relief to common types of muscular pain.

They are available in 2 sizes with 2 firmness levels. The original density (blue) works well for most people. The extra firm version (black) is designed for people who have especially dense muscles that do not respond to normal massage pressure.

When you are starting up an affiliate, deciding what equipment to purchase can be daunting. If you get too little, you risk running into bottle necks during classes. If you get the wrong mix of equipment, you could end up in the same predicament, with the addition of extra equipment laying around unused.

Take the guesswork out of it. We have come up with proven packages that maximize the bang for the buck as well as throughput in your classes. We have packages for every affiliate size and the affordable prices will surprise you.

This is quality equipment designed for heavy use in a busy affiliate. You will still be using this equipment 10 years from now after several expansions and hundreds of clients!

One of the problems with painting a wall ball target on the wall is that, even if the athlete misses the target, the ball returns to them and they get to keep going. This is one of the reasons that the original wall ball targets at CrossFit Santa Cruz were placed out away from the loft to which they were attached. Another problem is that your nicely painted walls get all scuffed up.

The Rogue Infinity Rig Wall Ball Target allows you to do wall ball they way it was intended. If you miss the target, you will end up chasing the ball, encouraging strict accuracy.

It is a 16 inch unbreakable steel target and when attached to an 9 or 12 foot Infinity Rack upright, it can be placed with the center line at 9 feet, to meet the women’s standards for the 2010 CrossFit Open, 9.5 feet or the men’s standard of 10 feet. It also has a cross hair target on the face to assist with your aim. This can help you put the finishing touches on your perfect commercial or home gym.

One of the great things about owning a Rogue Squat Stand and Rogue equipment in general is that we are constantly improving our products and adding new features that can be otained as upgrades to your existing equipment or at the time of purchase. For example, the SPX line has improved once again by adding bumper storage.

The base storage can be connected to the S-1, S-2, or S-3 squat stand to maximize space, form, and function in your gym. With the Base Storage Package, you can bolt-on two seven gauge steel tubes – engineered for your stand – and increase your storage capacity by over 1,000 pounds.

Additionally, using this storage adds stability to your squat stands, for lifting as well as for pull-ups and ring work.

Constant innovation and invention are two of the many benefits of owning a piece of the Rogue Equipment. This product, like the rest of the SPX and Infinity lines, is made in the U.S.A. at our own fabrication facility. You just cannot improve existing products or add new ones at the rate we do with an overseas supplier.

Park your car on the street!

People often ask: “What is the way to get the maximum bang for your buck in a garage gym?” The answer is clear, the W-4 Wall System will do everything you need and more!

It is available with either a 4 foot or a 6 foot depth and can support multiple people doing pull-ups at once. It also provides the perfect area to Squat, bench and press. You can even add spotter arms for added safety when performing movements alone.

It features: The Westside hole pattern (1” spacing through the bench and clean pull zone and 2” spacing everywhere else), 5/8” fastening hardware and compatibility with a whole range of Infinity Rack add ons like the Matador.

Build a world class strength and conditioning facility in your garage with minimum expenditure while maximizing your utilization of space!

Add a Westside R-3 power rack to your existing Infinty Rig or Wallmount. This kit includes everything you need to have the added safety and utility of a power rack. You can also do band pulls and the future method with the included band pegs.

This perfect solution for your training facility was inspired by Westside Barbell, the home of some of the world’s strongest and most powerful and includes all of the functionality of the standard R-3: “2” X 3” 11 Gauge Steel, 5/8” Bolts and Fasteners, West Side Hole Pattern – 1” through bench and clean pull zone then 2” spacing above and below, Unique 1.25” and 2” Pullup bar at 7’ 6” Height, as well as J-Cups, and Pin/Pipe Safeties.