Today it was the battle of Dan and Dave. Dan Bailey the winner of the Ohio Crossfit sectional was in town and dropped in on todays workout. Fellow competitor and friend Dave Ulmer came to the class as well. It was on. Much like the Reebok campaign from the 92 Olympics with Dan and Dave there is a new Crossfit Dan and Dave rivalry going on right now. Who will it be in 2011 Dan or Dave? Well today Dave Ulmer bested Dan on the workout but Dan had decided to do lateral burpees instead of regular ones. Next time they can shake on it!

Skill
Kettlebell complex
Clean
Front Squat
Push Jerk
Lunge right
Lunge left

WOD
15-12-9
One arm kettlebell clean and jerk (each arm) 53/35
Pull-ups
Burpees

The floor wiper is a great movement to strengthen the hip flexors, core, and arms. These areas are also vital in climbing the rope. Our skill session today gave our athletes a chance to slow things down and work the foothold rope climbs and timing on the double under. Jake Fanning’s explosive strength and jump roping ability allowed him to crush the WOD under 3 minutes! Maria Rosado also had a stand out day in Rogue. She is one of those athletes who spends a little extra time every day in the gym getting better. Working her pull-ups, flexibility, and core. Today it showed as she made her first ascent up the rope! Awesome job!!

SKILL
3 Rounds (not for time)
10-Floor Wipers (over and back=1 rep)
2- Rope Climbs
15- Double Unders

From maria

WOD
5 Rounds
5- Deadlifts (1.5x Bodyweight)
21- Double Unders (sub- 75 singles)

Todays workout had a fight gone bad feel to it. Intervals and exercise changes allowed athletes to push a painful pace and rack up alot of reps in a short period of time. Lousia Mezache and Dave Ulmer had the top scores of the day. Great push today!

Skill
5 Sets for load
1- Strict press
2- Push press
3- Push Jerk
* bar can not be reracked during set, athlete must complete all 3 movements for the weight to count.

WOD
Tabata air squats
2:00 max rep push press 95/65
Tabata box jumps
2:00 max hand release push-ups
* Score total reps
* no rest between tabata and 2:00 max reps clock immediatly starts 2:00 count down after tabata’s

From sept 15th

Speed, timing, confidence and a tight core are vital in nailing a successful O-lift. Our focus with snatch work today gave our athletes a chance to dial in specific parts of this tough lift. Dave Ulmer posted an impressive sub 6 min time of this highly skilled workout. Newcomer and youngster Natalia Iannarino started making impressive strides during her first session with snatching. Good work Rogue athletes!

SKILL
3×3
Snatch Grip Deadlift
Power Snatch
Overhead Squat
Snatch Balance

WOD
3 Rounds
7- Squat Snatch (135/85)
14- Chest to Bar Pull-ups

From 9-14-10 cover

From 9-14-10 cover

Tonya Burlingame one of Rogue original members recently commissioned as an officer in the United States Army after graduating from Ohio State earlier this year. Her orders were changed and she had to leave earlier than she thought and is moving to Korea. Tonya was the last remaining active member from the early days. Tonya brought a funny, offbeat, and caring personality to the gym. She was a huge leader for us during the affiliates cup competition at regionals. Battling a lung infection she lead our team on the run and to it’s best finish in any event. Good luck Tonya you will be missed!!!!

Skill
Superset
Good mornings-4×10
Weighted ab mat sit-ups- 4×10

WOD
AMRAP 20 minutes
10- Kettlebell swings 53/35
10- Ring Dips
10- Sumo deadlift high pulls
10- Walking lunge steps

Tonya demo power clean + front squat

From april 29th

It didn’t take much weight for the barbell to feel heavy during todays workout. Manmakers and lateral burpees are a nasty combo with a huge range of motion. Athletes found out quickly that 75lbs wasn’t as light as they thought. Keeping a fast pace became increasingly difficult after the first two rounds. The group did an excellent job with this tough workout today!

Skill
Superset
Manmaker- 5×2
1 Manmaker= Power clean, front squat and press, back squat and press.
Weighted pull-up- 5×5

WOD
5 Rounds
7- Manmakers 75/45
11- Lateral burpees over barbell

From September 12th

From September 12th

From September 12th

Another large crowd filled the box at Rogue Fitness CrossFit Gahanna for the Saturday WOD. After Fran yesterday, we had people hungry for more. Today was a test of endurance with high rep push-ups, light deadlifts, and transition agility. We knew the workout was gonna be a good one, after I explained the WOD, you could hear a room full of moans and long sighs… Gotta love these crazy Saturday workouts! Good job everyone!! GO BUCKS!

WOD
800m Run (starter)
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/95)
20-19-18——13-12-11
Push-ups
50m Run
1- Box Jump
250m Row (finisher)
(Starts with 800m run, 10 deadlifts, 20 push-ups, 50m run, 1 box jump. 9 deadlifts, 19 push-ups, 50m run, 1 box jump and so on)
(After the last round of 1 deadlift, 11 push-ups, 50m run, 1 box jump… rip a 250m row to finish)

From 9-11-10b cover

From 9-11-10 cover

You couldn’t ask for a better class today. A super fun skill session and a short workout. Fun Fridays continue, oh wait the workout is was Fran. After a nice long warm up and skill session we unveiled the workout. Tim Turner had a look on his face like he was told he had to go fight Mike Tyson in 30 seconds, Dave Ulmer said I’m doing double Fran! In the end everyone pushed hard and there were alot of Pr’s great job guys!

Skill
Handstand- Holds/and push ups using parallettes and rings
Box jumps for Height
Unbroken wallball

WOD
“Fran”
21-15-9
Thrusters 95/65
Pull-ups

Today we took our athletes off the clock and concentrated on technique, consistency, and load. Athletes got a chance to do a wide variety of auxiliary lifts and progressions leading up to the workout today. 5 rounds of max rep ring push-ups and 3rm hang snatch made up the WOD. Phil Tassi hit a 3rm 175 lbs hang squat snatches and Jake Fanning hit a 155 3rm with split snatches. Impressive lifts guys!

Skill
1x through warm up set then working set
Pressing snatch balance- 3x
Overhead squat- 5x
Snatch Balance- 5x
Hang power snatch- 3x
Hang Power Snatch- 3x

WOD
5 Rounds
* Score total reps for push-ups and highest load lifted for snatches
Max rep ring push-ups
3 Rm Hang snatch

From September 9th

From September 9th

So there was a rumor floating around that we might do FRAN today. Maybe that is why we had some smaller class sizes?? We decided to take advantage of the beautiful weather and do some interval running. The workout we used was taken from a CrossFit.com workout of the day a few weeks ago. It provides a great test of an athletes sprint speed, stamina and recovery. Great efforts from everyone today!!

SKILL
5-4-3-2-1
Squat Clean
Front Squat
Thruster
(do 5 squat cleans, 5 front squats, 5 thrusters with same weight, add weight then do 4, 4, 4 and so on)

5×1 Rope Climbs
5×5 Rope Grip Negatives

WOD
15 intervals
:20 sec on/:40 sec rest
Run as far as you can in :20 sec, then rest for :40 sec.
(start each run, from previous stopping point)
Score total distance!