Posts

– The weekly CGO Event for 18.2 was LIVE AS F*CK!
– So many records were broken at the Arnold Fitness Festival in Columbus, OH over the weekend
– Strongman competition was won by Hafthor Bjornsson aka The Mountain from Game of Thrones (who deadlifted 472kg/1041lbs!!!)
– On the Olympic Weightlifting side we had things like this happen:

As far as the FCFio goes, y’all are killing it! The current trend is that from week to week we see more and more athletes hitting the Rx workouts, and completing movements they didn’t think possible!

ARTICLES

+ CrossFit Games Open 18.2 Preliminary Data – Beyond the Whiteboard

CrossFit WOD for Monday 3/5

DOUBLE HELEN

3 rounds for time:
800m run
48 kettlebell swings, 24/16kg
24 pullups

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/5, Day 1/3

Our new cycle begins! We’ll begin with some testing for those who are competing at the end of April. Something else for those competing in the beginning of April.

slow deadlift + power snatch + push press
slow deadlift + power clean + push press
back squats

Powerlifting WOD – Week 1/5, Day 1/3

A new cycle begins today with a focus on the Big 3: squatting, pressing, and pulling! You’ll have a chance to work on all three everyday, plus accessory work.

back squats tests
overhead tests

Kettlebell WOD

Kristen M. has signed up for the Tactical Strength Challenge which involves testing a max deadlift, max pull ups, and snatches. Sheena and Grayson already had plans to incorporate deadlifting into kettlebell programming but what better way to do deadlifts to help support Kristen as she trains!

Don’t worry, we’ll still have a lot of kettlebell work in. We’d like you to know that we will be going through a 12-week deadlift cycle.

– Simple & Sinister , then
– Establish a 1 rep max deadlift on week 1, day 1
– Deadlift 1×10 @85-95% of 1rm

Like always CLICK TO EMBIGGEN!

Thanks to everyone who came and marched with us yesterday!

ARTICLES

+ Stay Tight! How to Breath, Brace, and Save Your Spine – Athlete Daily

A mesmerizing video on the manufacturing process of the tool you use very often in the gym. We’re proud to say that 90% of the barbells we have in the gym are Rogue Fitness barbells.

CrossFit WOD for Monday 6/26

deadlift 5x3x83%, 4x2x85%, 3x2x87%

3 rounds for time:
50 medicine ball cleans, 20/14#
25 toes-to-bar
800m run

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1, Day 1

Congratulations to all of the athletes who competed in the Trident Championships this weekend! Including Gabrielle F, Robyn S, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and Andrew B. Today marks the beginning of a new cycle!

snatch complex, clean complex, back squats

Powerlifting WOD

box squat, floor press, (weighted) pullups

Kettlebell WOD

– Primal movement
– Turkish Getup skilll work to warm up and mobilize.
– Single arm swing work. We will be working on skills necessary for the return of Simple and Sinister.