A little warmup after the kids workout!

Spencer and Sam enjoying a nice run in with the battling ropes!

We held an Intro Class, open O-lifting and then a Tabata workout. Great day, we had the opportunity to train Victoria's kids along with the Mueller clan. I think I am being told to hold a kids class.

Check out this link: http://www.biertijd.com/mediaplayer/?itemid=4262

We have had too many energy drinks hence these funny videos!

Many of these happen at the Mueller family home!

Great class, everyone learned the snatch, kettlebell flip and the "tater". We did a quick 15 minute kettlebell workout after we learned the skills.

If you have no idea what the kettlebell classes are like or just want to know more about our program, just call: 614-358-6190 or Email: bill@roguefitness.com

This is what I want for Christmas!!!

WOD

Mod Linda

135LB Bar

10-9-8-7-6-5-4-3-2-1

Complete 10 reps of each then 9 then 8...... n-1(ha ha, first time I have used a math equation!)

Hang Clean

Bench Press

Deadlift

Enjoy and you can use just about anything for this, sandbags etc.

Alot of strong work went on today at Rogue! I think the pictures speak for themselves...

If I sell 3 trillion cans of Go Fast I get one of these!

WOD

Sprint Series

50 Burpees for time

30 Second Rest

100 KB Swings for time

30 Second Rest

Virtual Fran

21-15-9 Reps of

Thrusters - With PVC

Pullups - Hold PVC overhead and simulate the pullup

YOU MUST GRIP THE PVC LIKE IT WEIGHS 1000LBS TO ACTIVATE YOUR SHOULDERS!

Enjoy and post times to comments!

Sara doing the kettlebell high swing!

Caroline following suit!

This video is from HyperFit USA http://www.hyperfitusa.com

Great video of Doug's entire class working on the deadlift!

Everyday I hear of people that think our workouts are too hard, they are only as hard as you make them. We teach functional movements that allow the women pictured above to look and feel stronger. I strongly encourage anyone that is interested to schedule a free 30 minute introduction session to learn more about our program. If it is for you then sign up, if not then hopefully you pursue some other physical activity!

If you would like one of the women that works out here to give you an introductory class, just email me. I am certain they would love to tell you about CrossFit and Russian Kettlebells.

We will be adding rowing classes and boot camp classes after the first of the year! Look for more information for the first ever Rogue 6 Week Boot Camp!

Give me a call or email:

Bill Henniger
614-358-6190
bill@roguefitness.com

The word of the day was.....STRICT. As a coach I have the opportunity to see people sometimes sacrifice the quality of a lift for the quantity. This is immediately apparent to me the moment I walk in a mainstream gym. Crossfit is an art, and just like any art, it takes great patience to perfect. Tonight we made great headway, many of our clients hit PR's on their deadlifts. Not only that, but they found out what truly strict pushups and squats are. Great work to all of the levels tonight!

Rogue Staff

Nathan Boyer is the new kid on the block, watch out! There is a rumor that he was doing dumbbell curls in our facility. Boyer you owe us 100 burpees!!!

We will start training for the CrossFit and Highland Games on Saturday! If you are interested, please contact an instructor.

Don't forget if you have a friend that is interested in the program, we hold an intro class every Saturday at 11AM. We are also scheduling free 30 minute one on one intro sessions, please email bill@roguefitness.com if you are interested

I was bored the other day and decided to buy some Indo boards, now I am trying to figure out what to do with them. Eric jumped right on the board and fell right off, twice!

Now I am intrigued, somehow fit this into our Highland Games training. Throwing from the Indo Board?

Troy learning how to keep his balance on the Indo Board, we will keep posting videos as we get better. Don't worry we are a long way off from having clients try any of this!!!!

Troy is getting better, watch out for the back Flip!

Tonight's classes were great, it is great to see everyone make the improvements so quickly. I don't think I can say any one person has made more progress than the other. The competition in the Level 2 class was great, Caroline beat her son J! If you ever want a testimonial, talk to her! Great work to the Thomas family!

Take a look at this crew!

Check out the new rope! This is after the Highland Games training!

Well...how much can you handle? We have found the minimum number of classes to come to per week to see results is three or fours classes per week. On the other hand, you have Firebreathers like Sam who came to both the noon and Level 2 workouts today! Obviously not everyone will have that kind of work capacity (nor is it normally recommended), but the consensus definitely is; the more effort you put in, the more you get out.

Sam pulling 225 for reps in the Noon workout

Sam taking on some Thrusters in the Level 2 workout while Troy coaches

Tonight everyone learned the Clean and Jerk! We worked on varying degrees of difficulty in the Level 1 & 2 Classes.

All of our clients had an opportunity to play with the Muscleup today. We were able to show them that the Muscleup isn't necessarily about strength, but about coordination, and timing. The Rogue monsters then had the chance to use the Muscleup as part of our WOD. Great job tonight, remember to take care of those hands, you will need them for the rest of this week.....

What happens when the three heads of Roguefitness design the WOD. Everyone gets a complex.....Snatches were the first order of the day, followed by overhead lunges, overhead squats, and ending with a snatch balance, the trick is you do them in succession. The idea this week, has been to get all of the Rogue members comfortable with weight overhead in the receiving position. Keep up the great work!

Victoria aka "Vic" is officially on AWOL status, that means Absent Without Leave! She is seen in this photo going around town challenging people to pushup duels however cannot make it into class. She could very easily be one of our competitors and when she is here is an inspiration to the other athletes. I sent your picture to GoFast so that we can have a special edition of the energy drink with a missing photo of you!

IF YOU SEE "VIC" REMIND HER SHE IS AWOL AND FEEL FREE TO POST MOTIVATION FOR HER RETURN!

At Rogue we want our clients to be here unlike the globo-gym that only wants 5% of their clients to attend. This is also why our clients see such quick improvements and are able to achieve goals they didn't think were possible! The average gym member will go 3-4 times per month, our average member comes in 3-4 times a week! Why?

1) We actually give a **** if you are here!

2) We don't teach ridiculous exercises that won't improve your daily life

3) We constantly vary our program and we scale it to fit your abilities.

The group after a long workout!

We tried to spin the room but it didn't work!

Shannon in the background with an impressive handstand pushup!

Jeff learned the Olympic Lift called the Snatch today! He will continue to improve as he puts more work in!

CONGRATULATIONS JEFF!

J with a good pull!

Kevin puts us all to shame, now if we can get him to open up the hips and get a complete drive!

Our members sure can! And quickly too. Today's Russian Kettlebell workout was a team based effort in which each team had to accumulate 10,000 lbs moved from the ground to overhead and move it a mile! As it turned out, that really isn't that much volume or work. Great job everyone!

Rogue Fitness is proud to offer an 8 Hour Olympic Lifting Seminar with Coach Mark Cannella. Mark is one of the best USAW Senior coaches in the Mid-West and leads the Columbus Weightlifting Club.

Date: 9Feb08
Time: 8AM

Location:
Rogue Training Facility
845 Claycraft Rd, Suite E
Gahanna, Ohio 43230
614-358-6190

This seminar is designed for the beginner to the intermediate athlete. If you need to learn the mechanics and progressions of the Olympic lifts for CrossFit, coaching or for your personal use this is the seminar to attend! We have 20 slots open for this seminar so sign up quick and hold your spot!

Sign up now: Olympic Lifting Seminar

Email me if you have questions: bill@roguefitness.com

It's Christmas at Rogue! Check out all the fun stuff:

Brand new C2 Model D Rowers!

All lined up and ready to go

Awesome space saving design...as seen on TV!

New Squat Stands/Eraser holders

The fridge is stocked!

These Concept 2 rowers are the most effective piece of equipment to build respiratory endurance! Zero impact pieces of equipment are hard to come by, we now have 6 of them!

Arms, legs, chest, back, abs, heart—even your mind gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is the complete exercise!

Dedication has made Mike into a machine, here he is easily clearing the 24"box for reps!

Box jumps never get old!

Kevin and Sam going head to head on the 500M sprint. Kevin and his wife Sara were on Ohio State's Crew Team!

Caroline is doing regular pushups, ABSOLUTELY AWESOME!

We found a very high tech solution to fixing the squat, THE WALL!

The crew getting in here early so they can do some last minute shopping!

Here is a glimpse of one of the new toys available in the Rogue Store!

After a ton of hard-work, this is from the first batch! We will have a full run available on January 14th!

It was a crazy and full Saturday today at Rogue as everyone took a break from all the frantic shopping to get some holiday togetherness, Rogue style. We held our usual strength and conditioning session along with some intros for all the new folks coming in! After that we, had an awesome competition workout in which two person teams were going at it for the title of Rogue Holiday Master and all the bragging rights it entails.

Beware of flying Kettlebells! Corrine is visiting from San Francisco, welcome to Rogue!

Sherri winds up a Kettlebell toss to Steve, a future Rogue Firebreather!

The Crew racing through Ring Dips

Victory!

Here are some clips of the Rogue Crew! Thanks for your dedication to our program your improvements are astounding!



NEW ROGUE RINGS - ORDER NOW THEY WILL SHIP JANUARY 15TH!
Order Rogue Rings Here!

She is out of control, Caroline hit a PR of 245LBS on the Deadlift. This was her third attempt, she still had about 30LBs more! (shown here with 225)


Sara and the long lost Vic, glad to see the partners in crime in class tonight. Great job to everyone that came out today to learn and achieve a PR in the Deadlift!

Tonya got engaged over Christmas, congrats from the Rogue staff! We had visitors from CrossFit San Fransisco and Seatlle Northwest.

"Doc" is really starting to pour it on, here he is knocking out some pullups!

My brother Ben Alder is moving to Aspen to work as a Chef at Snow Mass, I am assuming we are all envious! Ben is a very talented Chef, if you are vacationing in the area just ask for Ben. I am sure he won't be hard to find. Good luck Ben and send pictures from your stay.

He has one of the first five sets of Rogue Rings to take with him on his journey. GOOD LUCK BEN!

The noon class was a good time, the trainers from Max came over for a workout! We did a clean complex with some Woodchoppers.

We upgraded to a Pro-Account, open up Flickr and take a look at almost 3000 pictures!

J working on lateral knee strength! Our team workout today was a game of Rogue resembling the game Horse!

Today we worked on lateral strength of the knees, worked on loading the knee from all directions. Sometimes much of what we do is straight up and down, you never know when you are going to take a blow from the side. Knee stability is key to keeping you out of surgery!

Eddie enjoying hanging out in the "hole", crab walks are a new exercise we introduced this week.

I don't think I am in shape enough to start training yet?
We have 3 different ways to enter the program and we scale our workouts to the individual. How to Get Started

Are the classes hard?

We get asked this all the time, we have Level 1 & 2 classes to allow people time to get acclimated to the movements and intensity. We will soon be adding Level 3 classes to feed the thirst for knowledge and conditioning levels. Simple answer is Yes you will have to work harder than with your normal trainer. You will work harder because you don't want your friend to get a better time or you set a goal for yourself. You won't work hard because we stand over you and make you push yourself to the limit.