Tim getting Lynn fired up on the rower!

Performing the full range of motion (ROM) of every exercise for every rep is far superior than partial range of motion and a “good” time or finishing before the person beside you. You only develop strength within the range of motion that you train. Additionally if you do not complete the full range of motion for a given exercise you may not be developing all of the muscles that you could be. For example the squat. If you only do half squats or you don’t get the crease of your shorts below your knee caps you are completely neglecting your hamstrings and glutes (butt). Performing partial ROM of exercises can also lead to injury because you will create an imbalance in the development of muscles.

Full ROM will lead to superior results, period. Initially your times may suffer and you will not finish as quickly as everyone else. But as you develop and strengthen your muscles in the full ROM your performance will increase far more effectively and you will become a much more balanced athlete.

Coach Mike Burgener holding the new B&R bar!

Ahmik Jones from CrossFit SoCal worked with weighlifting legends Coach Burgener and Rippetoe to introduce the new B&R bar.

Coach Burgener used to be sponsored by York so this bar is near and dear to his heart.  For those of you that know Coach B and Rip, you know that they wouldn’t put a bar out that won’t take a beating.

This bar is designed specifically to take serious abuse during Olympic and Power lifting movements.  Both coaches wanted the bar to have that “Old School” feel, so they left the coating off the bar.  You will not find a better feel on a bar.  As you grow as an athlete, this bar will always be nearby wearing in to take the next strenght session.

To read more on the All New Burgener & Rippetoe bar, click here!

From New Album 9/29/08 7:50 PM

Rumor has it that he is afraid of a few burpees. If you see this man inform him that he needs to return to Rogue and pay up for his previous indiscretion. OK , we won’t make him do burpees but we sure do miss having him around. GET YOUR BUTT BACK IN HERE!!!!

“Oh McDonald had a farm, E-I-E-I-Ooo, and on that farm he a had some Kettle bells, E-I-E-I-Ooo…”
Yep we went to our friends in agriculture for inspiration for Saturday’s workout. The Rogue athletes had to carry their work implements around the “field” to get the job done!

We have our Kelly K. leaving soon so we thought “Kelly”, one of the CrossFit “Girls” workouts, would be very fitting for our Friday benchmark workout. There was no kindness in this new “Kelly”. Just ask the Rogue warriors that dealt with her today.

The 2000 meter time trial. Two things happen after one completes the 2000m row for a personal record. 1) The athlete finds themselves unable to remove their self from the rower or 2) The athlete falls off of said rower. Rodger rowed an awesome 6:48! While Lynn rowed an 8:28 best for the ladies! Kevin C. posted an outstanding effort of 6:58! The determination and effort he displayed as he tried to break the 7 minute barrier was in true Rogue spirit!

Kelly K. will be leaving us for FBI training academy in the next week. For those of us who know Kelly there is no doubt that she will kick butt, Rogue style, in the academy. We will definitely miss her motivation and drive here at Rogue. Good luck Kelly K!!!

Last Thursday will go down in the annals of Rogue history as a glorious day for the hamstrings and gluteus maximi of our Rogue athletes. And in memory of that glorious day we did some jumping lunges. Oh, the sweet smell of burning hammies and gluteus maximuses, so intoxicating.

Oh, wait. The “Complex” was just part of the workout that we did today. Our athletes are still pretty neat individuals though. We have cops, firefighters, accountants, a neurosurgeon, school teachers, students, Army, Marines, Air Force, Grand Fathers, computer geeks, oops I mean I.T. professionals and Mothers.
See you all tomorrow!

Well, well, well…We’ll see how funny you are when you think you are the Dalai Lama because you have just completed your 100th Burpee.

We had a couple of visitors in today, John from Toledo and Rodrigo from Indianapolis. The Rogue warriors didn’t let us coaches down. They all worked hard and showed John and Rodrigo how we do things here at Rogue. Its not all about yourself. When our athletes get done they immediately start pushing and cheering on the athletes still working.

Good job everyone!!

The FGB III fund raiser at the Ohio State University campus was a great success! Rogue was definitely in the house!! A great time was had by all. There is nothing like getting together with the family and busting your butt!

Stay tuned for an update on our official fund raising tally!