The Chipper made a surprise appearance at Roguefitness Friday morning. The Chipper is a collection of functional lifts, and jumps, that pushes the victim (all of our Rogue warriors) to a new level of fitness. A special welcome to Darleen, Tracie, and Beth who took time to workout Rogue style at 0630AM Great job!

Tobey once again proved that ultimately she is tougher than the rest of our staff, as she took what could only be labeled a spill. However in true Rogue style Tobey pressed on overcoming all obstacles, good work Tobey!

That is a good question. WOD is CrossFit for Workout Of the Day. We distinguish ourselves from the rest of the fitness industry, in one way, by providing a fresh stimulus everyday through a new combination of movements performed at relatively high intensity, also known as a workout. Hence, workout of the day. WOD. Cool huh? Yesterday we did a combination of functional movements, including throws and powerlifting movements, as part of a short obstacle course, done for rounds. Today, we did Helen (scaled to individual fitness levels of course). She is one of CrossFit’s benchmark workouts, one of the few that you see more than once. The “girls” or named workouts serve as guides to gauge progress empirically. Times don’t lie, and neither does the whiteboard they get written on. Come and see how you rank, scaled or not!

For more on the CrossFit girls, click this link

The highly varied functional movement theory used in CrossFit workouts definitely was shown today! We used a variety of new movements performed Fight Gone Bad style. FGB, as we like to call it, is a classic CF workout that is based on a Mixed Martial Arts fighter’s highly demanding athletic needs. Spreading out exercises across five minute rounds and getting as many reps as possible with this many people around you is very effective, motivating, and dare I say fun!

Here is Chris training for his MMA fight coming up soon. We really pour it on this guy and he continues to build. I feel for the guy that shows up in the ring with him!

Steve in his fourth fundamentals training class. He is doing kettlebell passes mixed with swings and hang cleans. This is truly the best way to learn the movements before you start the Boot Camp classes. If you have any questions about how they work just email me: bill@roguefitness.com

Great turnout and effort from everyone today! The class was put through a grueling Tabata interval workout with a variety of functional movments. J brought his mother to this workout for an introduction to functional fitness…Rogue style!

Here’s the original Tabata Interval study on PubMed

Val and Cara make sure J isn’t cheating! Today was Val’s first day, she was a champ and we can’t wait to see her back on Sunday.

Don’t miss the workouts on Saturday and Sunday, check out our calendar!

We started this in my backyard, my friend Brandt helped me build this. Then I built a platform in my garage

Then Troy and I had our first group workout and we were the only ones in attendance. This did not keep us from pressing on!! We then met Eric Jones and the ROTC crew and began having group workouts at Franklin Park

Just wanted to thank the people that have been there since the start! Oh yeah and thank the people that had to endure the evil workouts that I put people through at the park. They are easy now!