The skill set today allowed athletes to really dial-in the use of their legs on the shoulder to overhead press/jerk. A rather simple looking lift can sometimes be the toughest ones to get right. Timing and speed will makes all the difference. The WOD provided a great competition feel for our members, as many were racing all the way to the finish.

**Remember- No Classes Saturday October 2nd. We will be helping out with the lulu lemon CrossFit for Cancer event.

Preston Commons Front Park
corner of Ulry Rd and Haussman Rd (Westerville/New Albany)

Top Scores:
Mike Tarnapoll- 6:51 (155)
Dawn Elsea- 9:35 (85)

SKILL
3 sets
1-Press
2-Push Press
3- Push Jerk
1- Split Jerk
(Use same load for all lifts, re-rack bar after split jerk)
superset with
5-Weighted Pull-ups

WOD
500m Run
then
3 Rounds
5- Shoulder to Overhead (Rx-135/85) (Elite-155/95)
10- Lateral Burpees over barbell
finish with
500m run

From 9-30-10

From 9-30-10

Strong legs, back, and hips are the foundation of athletic movement, today we put those to the test ! Deadlifts and goblet squats proved to be a tough and grueling combo, but it also allowed athletes to move consistently the entire workout without getting stuck. Elite Crossfit competitor Dave Ulmer smashed through the workout unbroken and got todays best time 5:28!

Skill
Deadlift- 3×5
Superset w/
Deck Squats- 3×5

WOD
5 Rounds
7 Deadlifts- 185/115
21 Globlet squats- 53/35
then finish with a 250 m row sprint

After a brutal day of barbell work we laid off the weights and threw our bodyweight around for a WOD. Again, we used the hand release at the bottom of the push-up (standard from 2010 CrossFit games) and it crushes people! But in the end, learning how to rebound box jump seemed to be the determining factor in the late rounds.

***No class this Saturday. CrossFit for Cancer event held on Saturday October 2nd. Rogue members we would love your attendance more information to come***

Top scores
Alex Whitsel-17 completed rounds +35 reps (24″box)
Savanna Wilson- 17 completed rounds +32 reps (20″box)

SKILL
Turkish Get-up
3×3 (each arm)
Rope Climbs
2 ascents

WOD
“Death By”
Push-up (hand release)
Box Jump (24/20)

Jen’s First Rope Climb!!!

From 9-28-10

From 9-28-10 WOD

From 9-28-10

No place to hide with this workout. This WOD puts your barbell skills to the test. It also requires a high demand of grip strength, hip explosiveness and mental toughness. We pulled this workout from crossfit.com and have it marked as a favorite, maybe not so much during it, but you’ll love it when your finished.

SKILL
3×3
Deadlift
Power Clean
Hang Clean
Front Squat

WOD
20 Minutes AMRAP
5- Thrusters
7- Hang Cleans
10- Sumo Deadlift High Pulls
(95/65)

*** All classes are on this weekend, however the blog will not be updated until Monday****

Today at Rogue really tested an athletes capacity to do work. First we work heavy back squats. This simple movement can do so much for core, hips, back and obviously legs. Range of motion and flexibility is key for this lift, get that butt down! The lower the better

For a WOD, we chose “Helen” = CrossFit cardio. This workout is a great challenge and very good test of explosiveness, grip, and endurance.

SKILL
3-3-3-3-3
Back Squat

WOD
“HELEN”
3 Rounds
500m Run
21- KB Swins (53/35)
12- Pull-ups

Getting weight from ground to overhead efficiently and quickly was our entire focus today. Our WOD was a Miko Salo favorite, “Death by Clean and Jerk”! Athletes start with one lift on the minute and continue to increase by one lift every minute after. 7 seemed to be the watermark for most, the workout got frantic in the rounds following. David Ulmer 12 complete rounds (135) and Louisa Mezache on the girls side 7+7 (85) led the score board today! OSU students Chad and Sierra were also back in action tonight after a little summer time layoff!

Sierra is back

From septemeber 22nd

Chad is back

From septemeber 22nd

Skill
Power clean+Push jerk- 4×3

WOD
“Death by Clean and Jerk”
20 Minutes
1 clean and jerk on minute one, 2 c&j on minute 2, 3 C&J on minute 3…….. until failure
rest one minute then start the cycle back over
* repeat, rest and restart the cycle until 20 minutes is complete

Lately we have been spending some more time on the C2 rowers preparing our athletes for the winter. Then we get nailed with a 90 degree day!! Alex Whitsel posted a blistering :39.4 sec 250m row, that is flat out ripping it!

For the WOD we worked a count down and count up rep scheme. Athletes were really put to the test on the larger sets of muscle ups when fatigue and failure set in. Dave Ulmer posted the fastest time of the day with a 9:06 RX performance.

Newcomer Brian Swinehart also became a member of the Rogue Muscle Up Club. Congrats!

SKILL
3 Intervals
250m Row (score fastest row)

Muscle Up Transitions

WOD
50- Box Jumps (24/20)
5- Muscle Ups (10 ST)
35- Box Jumps
10- Muscle Ups (20 ST)
20- Box Jumps
15- Muscle Ups (30 ST)

*Sub parallette Shoot-Thru’s for muscle ups
**Shoot-Thru = push-up into a dip for 1 rep

From muscle up

From row

Todays workouts concentrated on a heavy strength session. Front squats in a varied rep scheme for load attacked each athletes mid-line and ability to explode out of the hole. The WOD was light, fast, and had the feel of running an all out mile. Going unbroken on the thrusters proved to be much tougher than many anticipated. Try this combo if you get a chance it’s a great workout!

Skill
Front Squat- 10-5-10-3-10-1
* for load

WOD
5 Rounds
14- Thrusters 45/35
7- Burpees

Yoga

Warm-up

Skill/Strength

WOD

Today’s Sunday funday workout was intense. We had a great turnout and everyone was ready to get after it! A long run into a light fast AMRAP had everyone pushing hard and fast for 20 minutes. There were quite a few sweat angels at the end of this one!

Skill
3 rounds
3 Weighted pull-ups
5 strict
7 kipping
- 30 Ab mat sit-ups active rest in between sets
- The workout is done properly when sets are unbroken

WOD
20 min
Run 1.5 miles
AMRAP
10 Swings 53/35
10 Hand release push-ups
* Score rounds of swings and push-ups

During the 10 am firebreather session the Battle of Dan and Dave continued! This time Dan took the workout the rivalry continues…. The 11 am class was full of energy and squat cleans. Athletes battled hard today and moved really well through the tough workout!

Fire Breather WOD
1000 m Row
50 Squat Snatches (115)
30 Muscle ups

Skill
3×3
Deadlift
Power clean
Hang Squat Clean

WOD
21-15-9
Hang squat clean
Box jump 24/20
500m run

Dan Bailey loves his Progenex

From September 18th