Boot Camp Crew working with Troy
Andy, J & Tobey during their training session
Everyone is progressing quickly, Tobey McBride just joined our cadre of trainers.
Andy on his first day, he picked things up quickly. Great job Andy!
Troy taught the 121st Air Force National Guard Raven trainees ground fighting & asset protection at the Rogue facility. Jaime Burr is in the Hit man suite taking some hits from the ASP.
Tobey McBride joins the ranks at Rogue Fitness. Tobey will be getting our Rogue Kids training sessions and Boot Camp sessions moving to the next level. Tobey is a very down to earth genuine person that will work to bring functional strength back to the masses.
Tobey & Jeff with an introduction to "Fran", both posted great times. Fran is a very simple workout consisting of Thrusters and pullups. We use this workout to gauge everyone's progress.
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!
J came in for an early wakeup, the C2 Rower is a great way to put in some work before you start the day!
Zak & Blue enjoying a brisk walk after a day of rain. Zak is a teacher and Blue is soon to be a pilot in the Air Force.
Grant decides to join the crowd on walk down the corridor. Grant is hoping to play football at Malone college, we are going to help him in his journey!
We just received a truckload of medicine balls from Dynamax. We are a dealer for Dynamax and these are great training tools.
Brian, your order is in as well! Finally your D-ball aka slamball is in and awaiting your pickup!
The lineup for a quick Friday workout before the weekend starts. Brian and his wife Susan are making the push together, nice work.
Jaimee taking a nap after the workout!
This Saturday we are hosting a meeting of all Midwest CrossFit affiliates. As a part of it, we are having a free workout at noon for anyone interested! Bring yourself and friends to be trained by guest trainers from across the region.
The gang after a workout in the sun. 
Father and Son - Mark & Taylor enjoying the shade after a fun workout!
Dr. Mendel getting after some ball slam! We had a great group today, great class! See all of you next Saturday.
Check out the video from Saturday - everyone put out a 100%! Mark Mann brought his two sons Ian & Taylor.
Thanks to all of the affiliate Trainers from Ohio & Michigan.
CrossFit Firebreather Class - This is a class for the more advanced athletes to increase their work capacity. Today we did the "300" workout with wipers, ring pushups and some other great exercises. Next week we will begin having some kids classes.
Brian Yoak's sons from CrossFit Legacy, everyone loves the rings!
Brian pulling a double kettlebell snatch, nice work comrade!
Brian Steiner finished his fundamentals classes today! When Brian came in he was not unlike most adults that need to build functional strength and he ended up building a whole lot more. Brian came in first in his latest 5K, knocking off 2 minutes of his PR, for the runners out there this is no small task. We are all very proud of him, Good Job Brian
We are offering another free Saturday workout, come out and enjoy spending time with friends and family. These workouts are scaleable for everyone so bring your entire family, neighbors and co-workers.
If you have questions, post them to this blog entry, email me: bill@roguefitness.com, or call at (614) 358 6190
Come out and see what everyone is talking about!
Derek Metts during our evening Boot Camp workout. Derek made it in to our new facility, now Brandt and Michelle need to come in! We focused on rings today with a little intensity thrown in there.
It's official, we now have a sign thanks to Patricia at Kinkos.
Jeff during the "Fran" workout & Troy talking to Todd Huffman earlier this month.
Troy and I had the opportunity to meet the leadership of the Gahanna Police Deparmtment, we quickly picked up that these guys are dedicated to training. We look forward to training with them! Thanks for coming out to take a look at our new facility.
Saturday will be good opportunity for everyone to see what we do at Rogue Fitness.
Free workout for anyone at 12-1PM Saturday!
The only way to start with CrossFit style workouts is by easing into them. At Rogue Fitness we teach primarily Boot Camp classes based on CrossFit fundamentals. This is a great way to learn the movements, we spend most of our time making sure that people are performing the exercises correctly.
Most importantly we scale all of our workouts to the individual, this is how functional fitness is built. We encourage and teach, this is how you will take that first step. The first session is always free because we want people to see how it works and decide for themselves if this is what they would like to invest time in. We rarely have someone that doesn't want to come back, give it a shot.
If you are willing to learn, we are willing to teach and motivate!
Still have questions, just email: bill@roguefitness.com
Tim joined up tonight for his 1st CrossFit workout at Rogue Facility.
Chuck, his wife Angie and not pictured is their Kayla very little girl. She did not join in the workout, but cheered them on from the stroller, while being guarded by a Rogue Trainer.
Hope all enjoyed, I will see everyone for our group workout tomorrow at Noon!
Troy teaching the skills for tonight's workout
The Chief, his wife and daughter. Tonight was a great workout, we had a chance to go outside and run everyone through some wall-balls, slam balls and a couple other dynamic movements.
Everyday we are seeing new faces at Rogue!
Classes are getting more and more exciting as people start to pour in from all over and all walks of life. Come and see what all the buzz is about for yourself. This must be experienced to be believed!
The Wednesday 6:30 Boot Camp on line and ready to go!
Taking it to the street.
Troy teaching the art of the handstand pushup to J
Jeff, Jessica, and Jenni (a Krav Maga instructor at CoreTactix) get ready to take on Fight Gone Bad!
Mike Smith during a group workout, everyone come out for a group workout tomorrow. Should be nice day to do some kettlebell work!
Mother & Daughter, Judie & Cathy learned functional movements today. What are functional movements:
1) Squat - You will need this everyday all day
2) Deadlift - Do you pick things up from the ground, if so you will need a good deadlift
3) Overhead Press - Do you ever pick something up and press it over your head?
When your body is left to take it's natural course, everyone will tend to round their backs and weaken their knees. Judie and Cathy spent most of the time training with a piece of PVC pipe and their own bodyweight. We do not load anyone that cannot perform the movement properly, this is what we mean when we say scaling. We train MMA fighters and mom's the same way!
Still have questions, email: bill@roguefitness.com
The Saturday Crew getting after it!
Wall balls, if you don't know what they are just ask one of these guys/gals!
Mike and his wife Cara came out today as well, hope you guys enjoyed the workout!
We held a small workout on Sunday at 1PM. The Chief brought his family and they worked out with Jaime and Tobey.
Doug Chapman at http://www.hyperfitusa.com
Doug has a top notch facility in Ann Arbor other than the fact that it is in Michigan! We have been very lucky to have Doug in our corner during our startup, many lessons learned from his successes. If you are ever in Ann Arbor stop in and tell him where you train, just don't get lost in his 9500 Sq Ft facility.
You have to love teaching young hockey bruisers the finer techniques of hockey.
CrossFit TopsField - Dave & Tara Picardy are great people and have a great crew. If you are ever in Boston stop by! http://www.northshorecrossfit.com
With Troy & Eric on military deployment until Thursday, Tobey has been covering the evening classes. I am sure that some thought they would be a little easier, are they?
I got a little feedback today that Tobey holds her own and am putting this up to a little friendly question? I know that on Monday she had Chuck doing "SuperMan" squats while running everone else through a BootCamp class. We all figure that if she can win Chuck over, she is one tough girl.
Post your thoughts!
Please take a look at the Calendar http://www.roguefitness.com/calendar.php
Eric is held up and Troy is busy putting on a clinic at the military competition in Washington.
1) Thursday Classes - 630AM & 630PM
2) Friday Classes - 630AM & 630PM
3) Saturday 10-11AM & 12-1PM
4) Sunday 12-1PM
Thanks for your patience, our schedule will be back on course starting Monday!
Please email me with questions
bill@roguefitness.com
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!
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!
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
It was recently discovered that Rogue Fitness Trainer Tobey McBride performed, instead of doing a true CrossFit style workout, a traditional bodybuilding style workout yesterday. The news comes as a great shock to the Rogue training staff. Allegedly performed were such forbidden exercises as Lat Pulldowns, Skullcrushers, and the king of useless lifts, Curls. Below is an artist's representation of what the scene may have looked like. Penance is forthcoming.
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
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!
