January 6th
Today we took on the Crossfit benchmark “Annie”! Our standard of feet together in a butterfly position and touching in front of the feet and behind the head made this workout a bit slower but more difficult than I’ve seen …
January 5th
The overhead squat was our focus in the skill today. This lift/exercise is very high maintenance so it was good to hit in the skill and warm up with it before our WOD. This workout was pulled from crossfit.com and …
January 4th
Todays workout flip flopped a heavy push and light pull in the skill/strength session, with a heavier pull and lighter push in the workout. A 10 minute cap on the workout gave athletes a sense of urgency on the last …
January 3rd
That was the longest 12 minute workout that we have ever done. The awkwardness of dumbbells over a barbell make it extra fun and challenging. Great intensity and push all day. Coming out the gates strong in 2012!
SKILL
Tabata…
January 2nd
Today we opened up the new year with an exciting test of strength! The Rogue total is the combined total of the front squat, press (strict standing military press), and deadlift. Its similar to the Crossfit total except we test …
December 31st
We had a packed house today and the intensity in the gym was awesome!!! After a strength session with manmakers we tackled a WOD pulled from Hyperfit in Ann Arbor. This was a great conditioning WOD that kept athletes working …
December 30th
Today we took a break from the clock and focused on pulling and core strength. We had some fun finding a one rep max weighted pull-up and hit a circuit workout of challenging core and pulling movements! Fun day today!…
December 29th
This workout had a similar feel to a competition workout. The occasional high rep sets of simple movements can sometimes be the worse. Having a smart approach and solid pacing is key in getting through this workout. After some heavy …
December 28th
Today’s skill work focused on the split jerk. This explosive movement requires athletes to trust their ability to jump weight off thier shoulders and catch it in a sable position. The technique really clicked for some of our athletes today …
December 27th
If you have been training at Rogue Fitness for any amount of time, you could almost see this workout coming. Yesterday we hammered lower body explosive pull (power clean) and upper body press (handstand pushup). Today was a great counter, …
