Rogue Columbus

Thursday

admin — Fri, 18 May 2012 00:44:11 +0000

Taking a break from the lifting weights is good for the mind and body. Learning to move the body in space can sometimes be harder then picking up a barbell. We took a few minutes reviewing and teaching the kipping pullup. Congrats to Kelsey Soderstrom getting her 1st kipping pullups today!!!

The WOD was no joke, well any 20 min AMRAP is tough. Great job to everyone keeping their intensity high throughout the whole workout.

SKILL
Kipping Pull-up
Pass thrus
Grasshoppers

WOD
20 Min AMRAP
10- wall ball (20/14)
10- pullups
5- pass thrus
10- grasshoppers (touch right, touch left= 1)

Wednesday

admin — Wed, 16 May 2012 22:26:09 +0000

Today’s workout focused on the snatch. This movement requires and improves explosiveness, flexibility, and coordination. We worked specifically on jumping the bar high and catching it in the power position. The WOD was a competition style couplet of snatches and lateral burpees over the bar. Everyone’s intensity was great today!

Skill
15 Minutes
Power snatch
3- On the minute minutes (1-5)
2- On the minute minutes (6-10)
1- On the minute minutes (11-15)

WOD
3 Rounds
10 Power snatches 135/85
10 Lateral burpees over the barbell

Tuesday

admin — Tue, 15 May 2012 18:16:45 +0000

Today’s workout emphasized barbell skill and efficiency under a high heart rate. Proper press positioning and jumping weight correctly were the keys to success as athletes tiered down the stretch. Efficiency always wins in the end make sure to get your technique down before loading heavy. Sometimes you need to take a step back to take two steps forward.

Skill
5 Rounds
1 Press
2 Push press
3 Push jerk
1 Front squat
- 1 Cycle every 2:00 minutes

WOD
5 rounds
Run 150m
7 Push press 135/95
7 Front squats

Monday

admin — Tue, 15 May 2012 01:07:36 +0000

An entire year of hard training all paid off this weekend. We have a male individual, female individual and team all qualify for the 2012 Crossfit Games. I may be wrong but we are either the only or one of very few gyms to ever qualify all three in the same year. I want to thank the entire Rogue Fitness Crossfit Gahanna family for the support, cheering, and pushing in the gym to create an environment that breeds champions.

Skill
12 Minutes
3 Muscle-up transitions
w/
7 Kettlebell swings (heavy)
(choose double swings, band resisted, ect.)

WOD
As many rounds as possible in 12 minutes
12 Deadlifts 135/95
9 Air squats
6 Hand release push-ups
3 Muscle-ups

From May 14, 2012

Wednesday

admin — Wed, 09 May 2012 22:21:52 +0000

Today’s session focused around the kettlebell clean and jerk skill and moving the weight efficiently. Efficiency with this movement was key during the 20 minute AMRAP style WOD where the more technical athletes separated themselves in the second half of the workout. Just a reminder the gym will be closed Friday-Sunday for Crossfit regionals at the expo center. Come support Graham, Heather and the team this weekend!

SKILL
12 minutes
5- Double KB clean and push press/jerk
10- weighted leg/knee raises

WOD
20 min AMRAP
5- KB clean and push press/jerk (R arm) (53/35)
5- KB clean and push press/jerk (L arm)
10- box jumps (24/20)

Tuesday

admin — Tue, 08 May 2012 19:02:54 +0000

The goal today was to sprint fast and stay unbroken on thrusters. This is a great horsepower test for intermediate Crossfitters to see if they can take their game to next level by holding on to the thrusters and pushing the runs fast enough to get a time under 9 minutes.

Skill
Front squat- 5×5
New set every 2 minutes

WOD
for time
Run 400
15 Thrusters 115/75
Run 400
12 Thrusters
Run 400
9 thrusters

From May 8, 2012

Monday

admin — Tue, 08 May 2012 00:30:22 +0000

Today’s workout reminded me of the old days when Monday was bench and arms day every week at the gym! The biggest difference is instead of curls we were climbing ropes! Today was a nice change of pace, and the perfect crossfit style workout to do before hitting the pool!

Skill
15 Minutes
5- Floor Press
1- Rope Climb

WOD
As many rounds as possible in 10 minute
10 Hand release push-ups
5 Strict pull-ups
( Scale up w/ clapping push-ups, and Chest to bar strict)

Saturday

admin — Sat, 05 May 2012 16:49:27 +0000

Today we had a session that is such a good display of what a CrossFit workout is all about. Move a heavy barbell from ground to overhead (Olympic lifts, aka; clean and jerk), then rip off some fast pullups, pushups and squats (bodyweight movements, aka; gymnastics). The class pushed hard through this cardio and quick explosive WOD.

WOD
10 rounds
1- clean and jerk
1- round of “Cindy”

“Cindy”
5- pullups
10- pushups
15- squats

Friday

admin — Fri, 04 May 2012 23:59:41 +0000

No Elements Classes next week. Gym is closed Friday, Saturday and Sunday for Crossfit Games regionals.

Awesome weather and big classes made today alot of fun! We opened up our lungs a today in the skill with rowing and double unders. The workout followed up with a run jump couplet that pushed each athletes wind even more! Nobody seemed to want to leave today which makes me think we have a pretty fun place and alot of cool people working out here!

Skill
4 rounds
1 Minute on
15 second transitions
Row
Double unders
Double kettlebell walk

WOD
As many rounds as possible in 10 minutes
Run 150m
5 Box jumps 30/24 (mandatory step down)

Thursday

admin — Fri, 04 May 2012 14:02:09 +0000

Today’s workout was intense and super HOT!! The heat has finally arrived and it is an energy killer during tough long workouts. Great job to everyone who battled through this WOD and still put up an awesome effort and solid time for the mile finisher!

SKILL
5×10 Weighted Barbell Lunges

WOD
“Tabata Mash-up”
Alternating Lunge jumps
Push press (75/55)
immediately following last interval….
run 1 mile

SCORE= total reps from 16 intervals and mile time

From May 3, 2012