Our very own Troy Taylor is preparing for an upcoming grappling tournament on December 1st. Troy is cutting to 169Lbs, a first for him. Since today is the 1st and he has 31 days left to train, we feel it would be nice to remind him that for the next 31 days he will be taking a tour on the pain train!!!!! Good luck
Rogue Staff...
Raegan Ware was born 10/28/07, this is Dustin's first child lets all wish him luck....
Good Luck Dustin,
Rogue Staff
Tonight all levels had the pleasure of reintroducing themselves to the squat. Rogue Coaches are always happy to work the kinks out of your Squat. It was great to see the progress made by many of our newest members. If you don't know a Squat from a Deadlift, swing by Roguefitness, we will show you!
Rogue Staff
We worked on the push-jerk tonight in the Level 2 class and then did a workout that resembled "Fran".
Bryan and John hitting some pullups.
WE WILL BE HERE TOMORROW AT NOON FOR A WORKOUT, THEN PUTTING UP THE REST OF THE PULLUP BARS!
We now have enough pullup bars for the masses! Come on in and give it a shot!
For those of you that don't know Ian, he makes furniture and just about anything metal. Checkout his site: http://www.ianmaclean.com/
His buddy Jim is a woodworker, they put the last three sections up tonight. We will be adding monkey bars and other interesting rope options to the back wall. Soon we will have some peg boards to bring us to the ultimate throw back gym!
The group hanging out on Sunday!
The workout today was team driven with kettlebell passes and medicine ball launches. Each team completed all of the reps together before moving to the next station.
Eric paired up with Dr. Mendel, Eric's depth perception was off today so quick feet were needed.
Who says Rogue warriors are not flexible! Who said Rogue warriors were only strong, great job Cara.
We had some great workouts today and a great showing from all of our members! One in particular really stood out today though. During our Level 1 workout at 5:30, one of the exercises as jumping pullups (pullups done jumping off of a box). When I was coaching, I noticed that Tonya was starting to kip her pullups hard enough that she was coming well off of the box. After a little encouragement, she tried them off of the box and now has done a whole set of unassisted pullups! Awesome job Tonya, great progress!
In the Level 1 classes we teach the basics and then in the level 2 classes we combine all of the skills for a workout!
We used dumbbell snatch, slam balls, ring pushups and burpee pullups.
DON'T FORGET ABOUT THE BJJ SEMINAR ON SATURDAY AT 130PM WITH DUSTIN WARE!
Dave, the soon to be 24kilo man!
Tonya, let me tell you a little story about her pushups. She finishes all of the workouts doing to spec pushups, this puts her in a very small percentile of people!
Caroline learned the split jerk tonight and uttered some adult language thereafter, she is my pick for the evening. J you better vote for your mom!
Iron Mike or J?
The other J, there's a bit of a heated battle here!
Cara, this girl has made tremendous improvements - look for her to be a Rogue Trainer in the not so distant future.
Watch out for the Ilya mean face!
Aaron was among the entire class that finished the "300" workout in less than 25 minutes.
This is how it all started!
PLEASE VOTE IN THE COMMENTS!
DON'T MISS DUSTIN WARE TEACHING THE FREE BRAZILIAN JIU-JITSU SEMINAR TOMORROW AT 130PM
LOCATION: ROGUE TRAINING FACILITY
TIME/DATE: 130PM SATURDAY
The seminar started with a little warmup, Rogue style!
Soon thereafter it was time for Dustin to takeover and do what he does best, teach! This was my first time training with Dustin, I highly recommend his instructional technique and command of BJJ. Just come in and be a sponge to his teaching.
Dustin and Troy demonstrating the movements.
Dustin showing Eric the techniques and movements. Great instructor and a great seminar.
For anyone that would like to sign up: http://www.roguefitness.com/signup.php
Email Dustin: dustin@roguefitness.com
A little rope climbing for your pre-game workout.
A little battling ropes for the ladies! Everyone did great today, Caroline and her son J are a great source of motivation for the class!
This is a great video of how creative we get in our kettlebell classes. After the class we held a spur of the moment Olympic lifting class.
Sara has officially begun her O-lifting career!
Many of our clients have never tried a PR with weights . Tonight we took out first step, Rogue warriors went heavy! They worked long complexes of heavy cleans, jerks and presses. The change in pace is always welcome, as well love to feel the floor shake with weights, every now and then. 
Good work Rogue warriors.
Today we kept the Heavy Week theme going! Kettlebells were used as the tools of choice, which gave the strength dynamic a whole new feel. If you haven't gone heavy with a set of Kettlebells, you don't know what you're missing!
Sherri is back!
All three levels focused on the burpee with a twist, we added a clean with weights. We continued focusing on strength this week with Level 2 clients trying there hand at weighted pull-ups, and even hand stand pushups. It is great to see our level 2 members nailing these lifts this week. The level 1 program is really starting to take off, members really are liking all the extra personal coaching. Great job to everyone!
CrossFit's world famous named workout "Fran" was the attraction today at Rogue. A challenging, to put it politely, combination of Thrusters ( front squat into a push-press) and pullups, Fran is a great measure of anyone's level of physical and mental fitness. Not often performed, Fran serves as a benchmark for us and our members similar to a max bench press or 5K race run time.
So the real question is then...how fast is your Fran?
Hmm, interesting! Time to move on and leave all of that good stuff at Bally's!
Take a look at Chris Tamer, former NHL player. He is enjoying his "Fran" workout at the Pittsburgh cert. Doug of http://www.hyperfitusa.com and Miki. Miki is a t-shirt model, haha
WE ARE OFFERING CLASSES ON THANKSGIVING AND NATIONAL SHOPPING DAY
THURSDAY: 930AM COME ON OUT AND MAKE YOURSELF FEEL BETTER ABOUT ALL OF THE FOOD YOU WILL CONSUME
FRIDAY: 930AM COME OUT AND MAKE YOURSELF FEEL BETTER ABOUT ALL OF THE STUFF YOU ARE GOING TO BUY AT EASTON
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Lt Murphy was just awarded the Medal of Honor
Best times:
J#2: 36:25
Tonya: 36:20
This was a marathon but everyone pushed through, great job!
Take a look at our new setup, we added 5 more platforms
Kevin and J performing the Snatch
Tonya is quickly becoming a firebreather!
DON'T FORGET THE WORKOUTS WILL BE AT 930AM FOR THE NEXT TWO DAYS! YES WE WILL BE HERE FOR A TURKEY DAY WORKOUT!
Caroline makes it look easy!
Shannon is home from Iraq and came in for a workout before Thanksgiving!
J didn't make it in today, he ate too much sweet potato pie and played video games late. 100 Wall Burpees(Burpee to a handstand pushup) for J, feel free to remind the instructor that J has to pay up!
Brian and Michelle visited from Oceanside CrossFit http://www.oceansidecrossfit.com
Jason Alley visited as well and proceeded to beat everyone's time!
WE WILL SEE ALL OF YOU TOMORROW FOR THE RUSSIAN KETTLEBELL CLASS!
FOR ALL OF YOU ROTC GUYS AND GALS, WE WILL BE HOLDING THE FIRST ROTC ONLY CLASS ON THURSDAY AT 730PM
For everyone else you are free to watch this event, drink water and eat well prior to coming to the class.
For all ROTC folks that haven't made it out to our facility, this will be a nice intro to our training style.
We are emphasizing the Olympic lifts which will translate into explosive strength during all of the exercises at Rogue Fitness. Today we worked on the Clean and Jerk, this is a very complicated movement that we teach with a simple progression.
Dustin's Rogue BJJ class is picking up steam!
This is one of the most impressive videos I have seen showing folks from Coach Burgener's gym.
SATURDAY 10AM-12PM: OLIFTING AND BARBELL WORK - If you need to come in and work on the movements you have seen in class this is the time. You will work with a partner to help each other!
THURSDAY 730PM: ROTC This is a chance for the firebreathers to come out and play. Expect all to be humbled yet triumphant!
Learning the squat with the right posture! The wall forces everyone to sit back on their heels.
Learning the push press, same place against the wall. Forcing everyone to keep their back straight.
Rogue Warmup:
"Hundo"
20 Air Squats
20 Pushups
20 Burpees
20 Pullups
20 Overhead Squats
WOD
"THROTTLE"
Perform each complex without releasing bar(Can sub dumbbells, kettlebells or BFR(Big ***** Rock)
Load bar at 65lbs
10 Sumo Deadlift High Pulls
10 Push Presses
10 Overhead Squats
Rest 30 Seconds
5 Rounds for Time!
Post times in comments!
Warmdown:
50 Flutterkicks
The WOD cycle will follow a 3 days on and one day off cycle, get started and hold on! Here is a link to many of the exercises called out each day: http://www.crossfit.com/cf-info/excercise.html
You will most likely need:
1) 35 & 50lb dumbblell or kettlebell
2) Bar and weight up to bodyweight
3) A place to do pullups
4) A piece of wooden dowel or pvc to practice lifts and for the warmup
5) A towel to cry on
6) Med Ball - Can fill a basketball with sand
7) Something to jump on- 24" height
If you have questions email: bill@roguefitness.com Do your homework first!
Ilya enjoying the ab rollers!
The group enjoying the ab rollers.
Level 1 Class learned the deadlift and proper pushup
"Cindy"
5 Pullups - kipping is encouraged
10 Pushups
15 Squats
As many rounds in 20 minutes, post rounds to comments!
The ROTC group enjoyed the benchmark Hero workout, "Josh"
Mike has officially turned the corner, expect this guy to be a firebreather in no time!!!
Mike is using a 32Kilo kettlebell, holy ****!
Extreme Mountain Biking Skills And Spills - The best video clips are here
This video makes me wish I was young again with a shiny new Patterson racing bike!
Warmup
"Hundo"
WOD
"DownHill Fran"
65LB On Bar
21-15-9 Reps of
Thrusters - Front Squat to a press, one continuous movement
Burpee Pullups - Jump to the bar at the top of the Burpee
Enjoy and post time to comments!
Cara must be drinking the same Kool-Aid that Mike is!
I would bet that Tonya whips up on the guys at the next PT test!
