Ilya enjoying the ab rollers!
The group enjoying the ab rollers.
Level 1 Class learned the deadlift and proper pushup
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Ab Roller's Rogue Style at the Level 2 Class
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1st Workout of New Downhill Mountain Bike Series
Rogue Warmup:
“Hundo”
20 Air Squats
20 Pushups
20 Burpees
20 Pullups
20 Overhead Squats
WOD
“THROTTLE”
Perform each complex without releasing bar(Can sub dumbbells, kettlebells or BFR(Big ***** Rock)
Load bar at 65lbs
10 Sumo Deadlift High Pulls
10 Push Presses
10 Overhead Squats
Rest 30 Seconds
5 Rounds for Time!
Post times in comments!
Warmdown:
50 Flutterkicks
The WOD cycle will follow a 3 days on and one day off cycle, get started and hold on! Here is a link to many of the exercises called out each day: http://www.crossfit.com/cf-info/excercise.html
You will most likely need:
1) 35 & 50lb dumbblell or kettlebell
2) Bar and weight up to bodyweight
3) A place to do pullups
4) A piece of wooden dowel or pvc to practice lifts and for the warmup
5) A towel to cry on
6) Med Ball – Can fill a basketball with sand
7) Something to jump on- 24″ height
If you have questions email: bill@roguefitness.com Do your homework first!
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Tuesday Night Slamming
Learning the squat with the right posture! The wall forces everyone to sit back on their heels.
Learning the push press, same place against the wall. Forcing everyone to keep their back straight.
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O-Lifting & Strength Class – ROTC Class
This is one of the most impressive videos I have seen showing folks from Coach Burgener’s gym.
SATURDAY 10AM-12PM: OLIFTING AND BARBELL WORK – If you need to come in and work on the movements you have seen in class this is the time. You will work with a partner to help each other!
THURSDAY 730PM: ROTC This is a chance for the firebreathers to come out and play. Expect all to be humbled yet triumphant!
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Level 1 & Level 2 Classes
We are emphasizing the Olympic lifts which will translate into explosive strength during all of the exercises at Rogue Fitness. Today we worked on the Clean and Jerk, this is a very complicated movement that we teach with a simple progression.
Dustin’s Rogue BJJ class is picking up steam!
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ROTC Class on Thursday at 730PM
FOR ALL OF YOU ROTC GUYS AND GALS, WE WILL BE HOLDING THE FIRST ROTC ONLY CLASS ON THURSDAY AT 730PM
For everyone else you are free to watch this event, drink water and eat well prior to coming to the class.
For all ROTC folks that haven’t made it out to our facility, this will be a nice intro to our training style.
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Brian and Michelle visit from Oceanside CrossFit
Brian and Michelle visited from Oceanside CrossFit http://www.oceansidecrossfit.com
Jason Alley visited as well and proceeded to beat everyone’s time!
WE WILL SEE ALL OF YOU TOMORROW FOR THE RUSSIAN KETTLEBELL CLASS!
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Happy Thanksgiving
Caroline makes it look easy!
Shannon is home from Iraq and came in for a workout before Thanksgiving!
J didn’t make it in today, he ate too much sweet potato pie and played video games late. 100 Wall Burpees(Burpee to a handstand pushup) for J, feel free to remind the instructor that J has to pay up!
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New Platforms at Work
Kevin and J performing the Snatch
Tonya is quickly becoming a firebreather!
DON’T FORGET THE WORKOUTS WILL BE AT 930AM FOR THE NEXT TWO DAYS! YES WE WILL BE HERE FOR A TURKEY DAY WORKOUT!
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"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Lt Murphy was just awarded the Medal of Honor
Best times:
J#2: 36:25
Tonya: 36:20
This was a marathon but everyone pushed through, great job!
Take a look at our new setup, we added 5 more platforms
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