Learning to attack workouts hard and fast is the only way to push your fitness and Crossfit game to the next level! Today was the second consecutive day there was built in rest during our workout. Intervals encourage a fast pace and train the body to move faster than it is used to. Intervals are a great way to intensify your training and break through previous plateaus!

Skill
Deadlift
5×3
3- every :90 seconds

WOD
Alternating Tabata
Sumo deadlift high pull 95/65
Box Jumps 24/20
16 Total intervals
- Alternate exercises SDHP, box jumps, SDHP….
- Score lowest interval from each exercise and total scores!

Today’s workout got tough fast! The burpee/push-up/burpee combo was a new and tricky combo that lit up the upper-body. However built in rest kept athletes attacking the workout the entire time. This was a really fun way to open up the week!

Skill
15 Minutes
Superset
Double kettlebell clean x7
w/
Floor press x 5

WOD
5 Rounds (elite 7 rounds)
7 Burpees
15 Hand release push-ups
7 Burpees
10 Pull-ups (elite chest to bar)

rest 1 minute after each round

PARTNER WOD
10- wall climbs
20- box jumps
30- burpees
40- pushups
500m run
60- line jumps (over and back= 1)
70- air squats
800m run

*Each partner must perform the prescribed reps, partners will also complete run together at same time.
*Each team must also hold a 45lb or 25lb plate during the entire workout. The plate must never touch the ground until the WOD is completed. Switch off plate hold during run as desired.

From February 18, 2012

Open Update

The 2012 Crossfit Games season starts next week! The first round of qualifying is the Open. For the next 5 weeks athletes who have signed up for the Open will have the entire week to complete the workout and submit their score through the Crossfit games website. We will be holding the workouts here on Saturday mornings at 10 and 11am. Each hour we will give athletes a short period to warm-up go over standards and run heats for the workout. If you are not signed up for the open you can participate in the workouts still, if you are not comfortable making quick decisions about range or motion or calling no-rep don’t judge on Saturdays. This should be tons of fun again this year and push us past where we previously thought we could take ourselves in a workout!

Skill
15 Minutes
Superset
7x Barbell rollout
w/
7 Weighted sit-ups

WOD
15 Minutes
100 Kettlebell swings 53/35
75 Wallball
Max rope climbs 12.5 feet
Score rope climbs

If we could only do 1 lift the rest of our lives it should be the full snatch. It requires so much timing, balance, explosiveness, flexibility, strength and power. But we tend to avoid this lift because we are challenged soooo much by it. But we must attack it in pieces and learn the components to make it easier to digest. Our skill session of power snatch into overhead squats is a very easy stepping stone to developing the full lift.

Remember to check out our mobility seminar Saturday February 25th. This will provide some insight to helping unglue and unlock some tight shoulders and hips and get you that big lift the next we max out!

Bring long socks tomorrow for rope climbs!

SKILL
7 sets
1- Power Snatch
2- Overhead Squats
*every :90 seconds

WOD
6 Rounds
3- Power Snatch
6- Overhead Squats
9- Burpees

Rx- 95/65
Games- 135/95

Today we took a break from the barbell and focused on moving our bodies. Our skill session focused on the sometimes overlooked skill in the pull-up. Once athletes are able to do kipping pull-ups they can take them for granted or believe they have checked that skill off the list. Just like weight lifting developing skill in gymnastic movements takes time and refinement. Today was one of those day’s to take a step from using a band to finally get a kipping pull-up, or finally getting those butterfly’s down!

Skill
kipping and butterfly Pull-up

5 rounds
3 Weighted pull-ups
5 strict pull-ups
7 kipping pull-ups
* try to stay on the bar for the entire set without dropping

WOD
40- Walking lunge
30-hand release push-ups
20- Ring rows
10-Burpee box jumps 24/20
* 20/12 vest

Today’s workout was another blend of skill and conditioning and that could be similar to something we see in the Open. Staying focused, hitting proper technique, and transitioning quickly were all key to getting a competitive time.

Skill
Press
7×1
1- Lift every :90 seconds

WOD
50 Double unders
20 Push press/jerk 135/95
50 Double unders
15 Push press
50 Double unders
10 Push press
50 Double unders
5 Push press

From Feb 14, 2012 Posted in Uncategorized | Comments Off February 13th Monday, February 13th, 2012 Today’s workout focused on two technical movements the full clean (squat clean) and ring muscle ups. The better you were at the movements the tougher the workout was today! If you had to scale it was a great way to get alot of skill work in and get one step closer to getting muscle ups! Skill Superset Squat clean 5×3 w/ Muscle up transitions WOD As many rounds as possible in 15 minutes 10 Squat cleans 115/75 3 Muscle ups Games 10 Squat cleans 155/105 5 Muscle ups Posted in Uncategorized | Comments Off February 11th Saturday, February 11th, 2012 Today we put our athletes through a meat grinder! The WOD was similar to the 2011 regional chipper the affiliate teams went through. The biggest difference is that it was a 30 minute AMRAP instead of one time through. One of our Affiliate cup team members Louisa said that it made the regional WOD feel like a warm-up. Mental toughness and endurance were put to the test today! WOD Teams of 4 As many rounds as possible in 30 minutes 20- Cal row 20- Burpee jump onto plate 20- Ground to overhead w/ dumbbells 45/30 20- Pull-ups -Follow the leader (cannot move to next movement until teammate is finished) Jakes Deadlift from yesterday Posted in Uncategorized | Comments Off February 10th Friday, February 10th, 2012 Heavy day’s are the most fun day’s in the gym in my opinion! The intensity was high and athletes were itching to hit some big lifts! With only a half hour you could waste any time getting to work. Graham hit three monster lifts lifts at noon today 390 3 rep max back squat, 315 3 rep max front squat nearly had 330, and a 525 deadlift to finish it off! Graham wasn’t the only 500 lbs deadlifter today after 175 lbs Jake Fanning pulled 500 during the 5:30 evening class (video to come soon)! Very impressive lifting all day long! WOD 30 Minutes to establish 3 rep max back squat 2 Rep max front squat 1 Rep max deadlift Posted in Uncategorized | Comments Off « Older Entries You are currently browsing the archives for the Uncategorized category. Archives February 2012 January 2012 December 2011 November 2011 October 2011 September 2011 August 2011 July 2011 June 2011 May 2011 April 2011 March 2011 February 2011 January 2011 December 2010 November 2010 October 2010 September 2010 August 2010 July 2010 June 2010 May 2010 April 2010 March 2010 February 2010 January 2010 December 2009 November 2009 October 2009 September 2009 May 2009 April 2009 March 2009 February 2009 Pages Class Schedule About Rogue Blog Contact Us Drop-in Policy How to Start Locations Main Our Staff Pricing Testimonials Copyright 2011 Rogue Fitness Inc. All rights reserved.