Category Archives: Miscellaneous

Elements, Elements, Elements!

Eddie Clark coaching a few athletes in the Elements session this evening.  They are seen here learning the deadlift.

Every Monday we cycle new recruits through our Elements program, we have 3 new members here at Rogue.  The Elements are designed to address any questions or fears you may have about CrossFit or Rogue Training.  We explain in detail the program then we teach you how to safely get the bar from the ground to overhead.

We teach with PVC which weighs less than 5lbs so you don’t need to worry about us requiring you to lift abnormal amounts of weight, that is up to you.  We scale our workouts to fit anyone from a soccer mom to a Navy BUDS candidate.  We train families at the same time and in the same class.

The first Elements class is free, if you are interested just fill out the Rogue Contact form

If you want results and are willing to work hard, you have found your new home!

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CrossFit Games Training

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Deadlift and a WOD!

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Caroline never ceases to amaze everyone with her crazy strength!
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Roger pulled 405 today, nice work!
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Now on to the madness!

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Victim Today Warrior Tomorrow

Today is a day to look forward and leave the things that drag you down. Sit down read an inspirational book, movie or go watch someone you know compete in a sporting event. Think, think about what you want to achieve then write it on the white board. Come in put your goal on the white board, we will keep it there all year. Many of you will set multiple goals because one is just too easy. Don’t let the 1st of the year be your motivation for change, do it because someone told you that you couldn’t. What are you capable of?

Will you compete in a triathlon, CrossFit Games, martial arts, high school sports or is 2008 just going to be another year? Give yourself the rocking chair test, when you are 80 years old sitting on the front porch, are you going to regret not taking a chance at something? If the answer is yes, choose your goal and put it on the board. Everyone has the opportunity to compete and win, it wasn’t until I witnessed the following that I believed it:

1-Caroline deadlifting 245lbs with a big SEG on her face
2- Cara the first time she could break 90 in her squat then proceeded to clean and jerk 75lbs
3-Brian the first time he put a kettlebell over his head, knowing that he would walk tall the next day
4-Tonya knocking out pullups, oh yeah and getting engaged – congrats
5-J getting 3:20 on Fran and realizing that he can still get to sub 2:30. Training to walk on to the finest football team in the nation, knowing he will succeed
6-Sara getting a look as if she should be on the platform earning a gold medal for her O-lift Snatch finally performed by the numbers
7-Vic cussing me under her breath while doing 40 burpees for not showing up 3 weeks straight
8-Mike jumping on the 24″box with ease and snatching a 55lb KB like it was a barbie bell
9-Eric jumping 51″ and celebrating by cutting a mohawk in his hair
10-Sherri making a triumphant return and setting an example to women that you too can be born again hard. Meeting Eddie and realizing the two have enough drive to power a train
11-Aaron pushing through frustration and learning the squat clean
12-Ilya making his mean face in the pictures while achieving goals he didn’t imagine
13-Sam refusing to do kipping pullups
14-John throwing down beats during his Krav sessions after working out for a couple months
15-Heather telling her salon clients that she does barbell cleans for her workout
16-Jeff showing off his football pendant from stomping a hole in the Wolverines when he played for OSU
17-Jeff K figuring out how to do the kettlebell swing, connecting his head to his hips
18-Chuck trying to warrior his way through a workout after a shoulder injury
19-Nate learning how to push and lead from the front
20-Shannon coming home from Iraq and bringing the whole family in. Cat learned how not to swing a KB
21-Dave the maniac doing Fran as prescribed and oh yeah getting his heart rate to 230
22-”Doc” Mendel finishing Linda in 30 minutes and feeling like a total badass
23-Steve’s first day of training at age 16, knowing he will soon be a cross checking master
24-Vic and Sara’s kids wearing me out on a Saturday with hooya burpees
25-Troy’s wife Sarah boxing with pink gloves, sorry couldn’t resist
26-Peter learning not to shave reps and knocking them out
27-Andy becoming a well versed firebreather and missing Rogue while at home
28-The perseverance and integrity of our future military officers, all of our ROTC men and women
29-Reithman making odd contraptions
30-Boyer leaving his lunch and shrugging it off

I could go on for days talking about the accomplishments of our clients as I am sure anyone that knows me will tell you. Here are some of my goals:

1-Compete in CrossFit Games
2-Compete in Highland Games
3-See Cara, Sara, Vic, Caroline, Heather, Jeff, Jeff K, Cat, Mike and Sherri do a pullup!
4-See J walk on to The Ohio State University Buckeyes Football team with authority

So often we want things the easy way, so all of us have done the following: Join Lifetime, Bally’s, Lifestyle or Gold’s The average gym member “works out” 3-4 times a month, our members train 3-4 times a week. They come to see the people, get instruction and to be motivated. You won’t see Hammer Strength machines in our gym because they don’t work, you will see equipment and methods that have been used for hundreds of years.

So come in tomorrow and put your goals on the board, it will be written with permanent ink. There is very little gained in life without accountability and absolute determination.

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Friday MTB – Check out this Video


Extreme Mountain Biking Skills And SpillsThe best video clips are here

This video makes me wish I was young again with a shiny new Patterson racing bike!

Warmup

“Hundo”

WOD

“DownHill Fran”

65LB On Bar

21-15-9 Reps of

Thrusters – Front Squat to a press, one continuous movement

Burpee Pullups – Jump to the bar at the top of the Burpee

Enjoy and post time to comments!

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Polling everone for best Saturday workout time

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Ryan making the climb at Ft Meigs in Perrysburg.

We want to know what time is best to hold the Saturday classes as the football season approaches. I was thinking 930AM but in true Rogue fashion we will leave it up to a majority vote. We were able to calm the humidity this week by purchasing a humongous fan but I certain many of you would like to knock it out early in the morning. For the next month the Saturday workouts will be open to the public and we may be going on a few trips to parks as well. We are planning a Rogue 5K on in September and no it won’t be just running. Expect the unexpected!

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Wake Up – 630AM

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J came in for an early wakeup, the C2 Rower is a great way to put in some work before you start the day!

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Brian making progress after fundamentals training

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Brian is almost complete with his 5 session fundamental training. Brian is running 10K’s and attending Boot Camp sessions, he is a great example of what a little hard work can do.

GREAT JOB BRIAN!

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1st Week of Boot Camp Classes at Rogue

Troy and Eric have been busy teaching the 1st ever official CrossFit based Boot Camp classes in Columbus, Ohio. We have been a CrossFit affiliate since October of 2006 and can’t wait to bring fundamental strength training at our new facility.

We have held 10 classes this week already and everyone loves it! I think many are surprised that the workouts can be performed by anyone with the proper coaching. We start everyone at their own pace to get a feel for how the workouts will task them.

Troy’s wife Sara Taylor and Tobey McBride are learning very quickly to love this new approach to training.

Check out our Boot Camp schedule at our calendar: Boot Camp Schedule

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What is CrossFit?

All of our workouts are based off of the CrossFit methods mixed with unique training equipment. Take a look at the links below and many of your questions will be answered. We mix in kettlebell work into our workouts and focus on teaching the proper technique without fail. Each class will have a trainer and most likely you will never do the same workout twice!! Our trainers are highly motivated.

WHAT IS CROSSFIT- http://www.crossfit.com/cf-info/what-crossfit.html

1) CrossFit FAQhttp://www.crossfit.com/cf-info/faq.html

2) CrossFit Exerices http://www.crossfit.com/cf-info/excercise.html

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