We had a great turnout for the 830AM tailgate party at Rogue. Looks like we found our time slot for Saturday's going forward. Now it is time to get to the game and watch the Buckeyes whip some ass!
Nik and Brad from the Rugby team hitting the battling ropes. These guys had a very tough workout called, "Rogue Tabata"
Nia visited us for a workout this weekend, we used mostly kettlebells to include the "Turkish Getup"
Classes are on for Labor Day if you feel like coming in and getting a workout in! Mike Latch, Valley CrossFit - LA, will be here at 12PM tomorrow for a workout. Come on out and enjoy your last day off before you head back to the daily grind!
Troy is on a personal mission to help all victims of Ninja oppression, he gave this man two free months of unlimited training at Rogue Fitness.
Mike Latch visited from Valley CrossFit http://www.valleycrossfit.com
Mike and Lynne showed some LA fortitude during a grueling tabata workout.
Mike, Cara, Tom, Brian, Mike & Lynne great work and we will see you tomorrow! Mike invented a new kettlebell movement, we will call it the "Egg", must handle the bell very gently!
These are the t-shirts that Mike gave us, I think they speak for themselves! Post your t-shirt ideas here!
"300" the workout made an appearance today at Rogue. Members had a chance to see if they had what it takes to be a warrior. I was impressed by the motivation and effort, good job to all!
Rogue staff!
Our programming is based around three areas of athletics: Weightlifting and Powerlifting, Gymnsatics (body control and calisthenics), and Sprinting. We often explore body control and lifting heavy things, but the sprinting is often taken for granted. Sprints often turn to runs and runs turn to jogs. Not today! We did a series of movements separated by 100 meter sprints. The focus was to go all out during the sprints and maintain intensity for the rest of the workout. I was seriously impressed by everyone's intensity and the competition. The scoreboard rankings are going to change soon I think, lots of people are making scary amounts of improvement!
Why the squat is a question I have heard numerous times during the past few years. The quick and simple answer.......It would be tough to find another lift that recruits muscle from every inch of your body. The squat done properly builds tremendous core strength (helping to cure that ailing lower back). A proper squat has shown the ability to help cure knee issues. Finally the squat builds raw functional strength that can be applied in your life immediately. If you want to learn more about the squat, schedule a session with one of our trainers, or stop in for a workout.
Bring friends and family tomorrow morning at 8:30AM for a pre-game group workout! As always, everything is scaled to individual skill level and everyone will have fun!
See you tomorrow!
Garret from Core Tactix - http://www.coretactix.com/ Check them out, these instructors are spot on and are great people!
Tom, OSU PD - he is really beginning to bring some heat
Laura learns the KB movements very quickly, her goal is to look like Jessica Biel. I give her two months and Jessica will be trying to figure out what Laura is doing!
Coming in 3-4 times a week will put you at the best shape of your life, I personally guarantee this. Come here for a week of training and if you don't see any progress I will give you your money back!
Email me if you have questions or want to setup a trial week! bill@roguefitness.com
CrossFit Central doing the "300" workout
Greg and Annie hitting the CrossFit benchmark workout "Fran"
Doug Chapman's Hypefit USAhttp://www.hyperfitusa.com. Doug has honed the boot camp workouts to allow for scaling, he is among the top-tier training compounds in the US. He has mentored our facility since the start.
We specialize in taking the best out there and mixing it up to allow us to train a MMA fighter right beside a mom looking to get into shape. We encourage and teach safe movements that elite athletes use to achieve the peak performance.
Don't be intimidated by our style, just be impressed by your potential. If you come in for a week don't want to keep going, we will refund your money!
I want to congratulate Dustin Ware on his recent promotion to brown belt under UFC fighter Jorge Gurgel. This is a huge milestone, earning your brown belt takes a lifetime commitment to Jiujitsu. For those of you that do not know Dustin I can assure you he is a great person, and I am happy to call him a friend. Dustin has won many different awards while grappling, he even qualified for the ADCC tourney (The grappling Olympics). We here at Rogue want to say congrats and keep up the hard work.
Troy Taylor and Staff
My favorite, the OG of Crossfit, fight gone bad. Look on the bright side though, its only 15 minutes. Now the next time you watch the UFC you will have a better understanding of just how long 15 minutes is. To everyone that trained GREAT JOB! The scores and times continue to improve. Great Work everyone-
Todays workout again combined the sprint with various other explosive movements. As usual the Rogue victims conquered the workout in impressive fashion. I am really happy to see Cara taking her fitness to the next level, good job Cara 
CrossFit Philly aka Kettlebell Athletics just posted a video about Bruce Lee's favorite KB drill, the Front Raise Snatch. It should definitely look familiar to our regulars.
Video here:
http://www.kettlebellathletics.com/FreeKettlebellVideos.html
And now..Pics from today's WOD!
Laura enjoying "Frangelica" a workout with Thrusters and such!
Cara tossing the kettlebell around like it is nothing, we have the best clients in Columbus!
See everyone on Sunday for a group workout at 1200PM!
Valery Fedorenko and crew set things up for their coaching cert tomorrow! For those of you that are signed up, Valery is a true master of sport and superb athlete.
Eric Jones, Rogue Instructor will be attending to get his coaching certification.
Miki from Hyperfit USA, CrossFit Ann Arbor, she used the 16 kilo bell most of the day showing the men what Hyperfit is all about http://www.hyperfitusa.com
Bill Henniger getting eaten up by the 24 kilo snatch cycle, that counter in the background was mine! Or maybe it was Valery's
Here is Eric, don't want to leave him out!
See everyone tomorrow at Noon!
Workout tomorrow at Noon, everyone had a day off for the game and now it is time to work off some of those beverages!
Today we had a very challenging workout for our Firebreathers in the night class. Combining the best of Olympic Weightlifting, Kettlebells, and basic Gymnastics, the workout provided a very powerful stimulus for positive change in these athlete's bodies. Allowing us to train in ways unparalleled by any other training system, we are able to increase strength, power, stamina, and mental toughness all in one session.
Welcome to all of our new members joining this week! The secret seems to be getting out since we have seen lots of new people in this week. Today alone, we had four new victims, I mean clients, in trying out a workout based around the Turkish Get-Up, a very functional exercise involving standing up....with a lot of weight locked out overhead.
We had a really nice turnout for our Friday workout. The times were extremely competitive, with the best overall time going to J with a 16:00, and Jenni with an 18:06 nice work! The times are amazing overall, all 18 rogue members cleared in under 23:00.
Keep up the good work
Remember to hit the Saturday pre-game workout from 930AM-1030AM
Cara and her husband Mike have been coming in 3-4 times a week and the results are pretty damn awesome! This is Cara performing an Olympic weightlifting movement called the Snatch. We are testing out the new Hi-Tech plates, they are 3.75kilo. Sorry Cara I know it looks like you have 135lbs overhead but is actually about 35lbs(bar included). We use alumi-lite training bars with lightweight plates to teach the movements.
We provide motivation and elite training, come in and see how it is done!
These are the kettlebells we carry, from left to right: Dragon Door(Email order only), KBC(Available in Grey or Black), Agatsu & American Kettlebell Club Competition Bells
The ropes we carry have whipping on the end to prevent fraying and are made in the knotted in the US!
All of our ropes have an i-spliced eyelet so that you can simply thread the whipped end through and pull tight. As long as you have a tree branch, truss or beam you don't need a secondary device to hang the rope. The building will come down before you break this eyelet!
The widths of some of the Kraiburg plates going from 45-10lbs(minus the 35sorry). I get asked the width of the 45 pretty often = 3.5"
These are the new Hi-Tech Technique plates we are going to carry. They are available in 3.75kilo and will soon be available in 2.5/5/10 kilo. They are high density plastic without sleeves, you can load up with steel on the ends.
Everyone has a love/hate relationship with these ropes.
WE OFFER DISCOUNTS FOR THE CROSSFIT COMMUNITY ON ALMOST ALL OF OUR EQUIPMENT!
I can help you choose equipment for your garage, gym, military unit or team.
Email me Bill Henniger: bill@roguefitness.com
Or Call Me: 614-358-6190
Eric & Jake putting in some work this weekend. Jake plans to be a Navy SEAL when he graduates in 2 years, I think he may be in the right place!
Eric already got his pilot slot, we are very big supporters of the ROTC programs. We have a fun week planned, see all of you here!
Classes are really starting to fill out and there is getting to be some great competition!
This week is focusing on heavier weights and higher intensity, which increases strength and conditioning while preserving cardio performance. Keep it up everyone!
More great intensity!
J brought his mother out and was killing the workout alongside some Marines. One hardcore mom!
We like to offer free Saturday Noon workouts every so often so that people can bring friends and family to see how crazy they! We scale the workouts to match kids to MMA fighters.
We are also going to hold an instructor workout at 1PM designed by the students. Post your workout ideas here or at the facility on the white board.
RULES ARE THERE ARE NO RULES, WE ARE PREPARED TO BE BROKEN! A LITTLE PAYBACK FOR EVERYONE NEVER HURTS.
Ian MaClean is coming down to put our pullup bar in this weekend as well, everyone welcome him to Rogue!
Not even a power outage can stop Rogue Fitness! Today we did a grinder of a workout with a few of our members using the C2 Rower, the single best piece of cardio equipment known to man.
Kevin showing how its done.
Angie getting some slam balls at the Friday night workout! All of the new folks this week have been outstanding.
Cara is right on J's heels, J has an open challenge for anyone to beat his times.
See everyone tomorrow at Noon and Sunday for a Russian kettlebell workout. We have kettlebells for everyone, we scale to everyone.
Tomorrow the instructors will do a workout designed by the students, it doesn't look pleasant!
Doug Chapman at HyperFit USA - CrossFit Ann Arbor, MI is holding an Olympic Weightlifting Seminar October 20th http://www.hyperfitusa.com/
The seminar is only $200 for a full day of training. Mike brings a unique style with a Marine Corp style.
Mike Burgener is one of the best Olympic Weightlifting coaches in the world. This is a great opportunity not to be missed
Read more about Mike here: http://www.mikesgym.org/
Some pics from the workout, there were a few smiles at the end!
These were my thoughts after the class put me through it!
We donated our money to HyperFit's fund: http://www.hyperfitusa.com They raised over $20,000 for the cause. Look for us to be in full swing next year
Workout:
3 Rounds of 1 Minute each station with a one minute rest at between each round. This workout simulates a UFC fight 3 - 5 Minute Rounds
Wall Ball - 20lbs 10' Target
Sumo Deadlift High Pull - 75lbs
Box Jumps - 20" Box Jump but we used 24" woops
Push Press - 75lbs
Row - For calories
Tally up all the reps and here are the results! They would have been higher had we used a 20" box
Scores:
J - 428 this is absolutely unreal
Bill - 315
Eric - 299 so close ha ha
Chuck - 246 he is closing in on 300
Van - 241 first time at Rogue, pretty impressive
Angie - 198 this is awesome
Brian - 175 making much progress
The Sunday Crew, we learned swings, snatches, wood choppers, Turkish Getups and Battling Ropes
For those of you interested in kettebells and the classes, stop in on Sunday for a class!
We have decided to change our programming, we have contracted Kevin and Sarah Mueller's son to figure out all the workouts. He will scale them to your abilities, years of experience have allowed him to come up with the inner genius behind the workouts!
