You want to see scary? Scary strong that is? Check out Dan I. as he strict presses 215 pounds over his head. Yikes that’s strong! What’s even scarier is how easy he made it look.

Also a reminder:
You asked for some open gym time and we have responded. Starting the 3rd of November we will be adding several slots to our schedule. As always you can go to the “Calendar” link above to see a full list of the class times. Also our evening time slots have been moved up by a half an hour. For example the 5:30 PM class now begins at 5 PM. And finally the Saturday 10 AM class will be moved to 12 PM after the CrossFit certification seminar, November 22nd – 23rd.

You asked for some open gym time and we have responded. Starting the 3rd of November we will be adding several slots to our schedule. As always you can go to the “Calendar” link above to see a full list of the class times. Also our evening time slots have been moved up by a half an hour. For example the 5:30 PM class now begins at 5 PM. And finally the Saturday 10 AM class will be moved to 12 PM after the CrossFit certification seminar, November 22nd – 23rd.

Consistency, like we at Rogue have said all along, is the key to reaching your training goals. Dave M. continually takes that extra step to get stronger and improve in the various lifts used in training. Dave also comes to Rogue at least 3 days a week and usually he comes 4 days. The kettlebell that Dave is swinging weighs over 70 pounds and he swung that thing over a hundred times. Dave used that red kettlebell even though the prescribed weight was only a 55 pound kettlebell! We have noticed your effort Dave even though we continually give you a hard time.

On the other end of he spectrum we have Missy B. and Hope B. These two ladies come in 3 times a week and they work hard. Its nice to have athletes more than willing to do whatever you tell them to do. And never once do you hear them grumble. They simply go to work. All of that hard work is paying off. Both of these ladies are moving better and lifting more weight every week. We can notice improvement everytime they come into Rogue. Great Job ladies. We aren’t the only ones who get motivated by your work ethic.

The deadlift elicits a massive hormonal response from the body which causes the body to adapt to the stress thus becoming stronger. The deadlift also elicits great facial expressions too which, if you didn’t know any better, would make you think that the athletes are having a ball.
Now you Rogue Warriors reading don’t go and get all self conscious on us. You all work hard and that is all that counts. Regardless of how entertaining we find your “game faces”.

From Rogue Factory Store

Our custom Rogue bumpers made by HiTemp are seen above. These are the new 15LB variant, we have waited a long time to get these manufactured. We are working very hard to offer the best in consolidated shipping. Our Rogue Factory Store gets better everyday and we are always here to answer your questions. If you would like to come by and pickup your equipment just let us know.

From Rogue Factory Store

It was a very busy day in the warehouse. We received the first of 3 truckloads of bumpers along with all of our Pendlay Women’s bars. I can’t forget the forklift, this is a special one that requires a kick in the butt to run well!

From Rogue Factory Store

Today’s workout was one of the CrossFit HQ girls, “Elizabeth”. “Elizabeth” involves squat cleans and ring dips. Rings dips are very challenging and require a great deal of upper body strength to execute. However for those athletes that aren’t able to do ring dips we have heavy duty rubber bands to assist them. The bands allow the athletes to complete the exercise within the full range of motion. As the athletes develop their strength they will require less and less assistance until finally they are able to complete the workout unassisted. Keep posted for some great gains in the near future.

From Level 3 Dunkin

From Level 3 Dunkin

Level 3 WOD

21-15-9 Reps For Time

Double Kettlebell Clean and Jerk – 24Kilo Men/16Kilo Women
Pullups
Eat a Dunkin Glazed Donut
500M Row

Saturday’s Level 3 class was intended to climatize our athletes for the worst training conditions.  Our athletes were subjected to eating Dunkin Donuts during the workout.  It may sound tasty at first but learning to eat donuts while rowing turned out to be relatively terrible.

From Level 3 Dunkin

From Level 3 Dunkin

It is very important to not take life so seriously so every once in a while we do something completely off the wall.  Most of our athletes never eat donuts so doing that during a workout was something special.

The only person that seemed to enjoy the workout was Kevin Mueller, sort of looked like he was interested in another round.  His suggestion is to include White Castle next time, that is probably the worst thing I have ever heard!!

To see what I am talking about watch these videos of the Polish Weightlifting team as the prepare for the 2008 Summer Olympics.

Today the Rogue athletes worked on the push jerk. The key to a successful push jerk isn’t in how much weight you can push over your head. Though that helps a ton once you get under it. A successful jerk is dependent on how fast you can get under the bar. Once you have extended your knees completely you need to get angry, actually you should be angry before you take the bar from the rack, and get the heck under the bar. Once under the bar all you have to do is stand up. Pretty simple, huh?

Dr. Tabata, the man that discovered that 8 rounds of 20 seconds of work and 10 seconds of rest will whip your be-hind! Then multiply that work by a slew of exercises and you have yourself a typical Rogue work day! Dr.Tabata, after complete a tabata anything, you don’t know whether he was a genius or a psychopath.