THE FILTHY FIFTY!!!

50 Box jumps, 24 inch
50 Jumping Chin-Ups
50 Kettlebell Swings, 30#
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45#
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders

GIT 'R DONE!!!

Post time to comments!

Here's what happened outside...90 mph winds and hail!

LipoKiller

5 Rounds of 10:

Deep Squat Cleans
Pull Ups
Gut Busters

Post time and weight to comments!

GET READY FOR THE FILTHY 50 TOMORROW!


Pirate pull ups....arrrrgh


Nicole and Meeks doing deep squat cleans...."Its ok to grunt!"


Matt on pull ups, then recovering on the floor!!


Gotta love gut busters!


WARNING: Wrasslin' may lead to injuries!

Over & Under

5 Rounds of the following:

Overhead Squats x10
Knees to Elbows x10
Handstand Push Ups (or modified) x5
Double Unders (or Box Jumps) x20

BRING IT ON!!

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Dani pumping out some modified Handstand Push Ups!



Nicole preparing for Overhead Squats...3-2-1-Go!




CrossFit "abs"


Our 'boy wonder' Eric rockin' some nice Overhead Squats!

GET IN THE ZONE!!

We are starting a new 4 weeks of strict Zone dieting today!!! We all had AWESOME results the first time around - I think everyone saw changes in their body and improvements in their performances!! If you so desire, find your weight, measurements, BMI, etc for today and post to the comments. We'll check back in 4 weeks to see the progress we've made! Happy Zoning! :)

Here's a little FYI from the Zone website:

How does your BMI compare to athletes and average Americans?
Men:
Triathletes 8%
Swimmers 10%
Ideal male 15%
Average American 23%

Women:
Gymnasts 14%
Swimmers 19%
Ideal female 22%
Average American 32%
(from http://zonediet.com/BodyFatZoneBlockRequirementCalculator/tabid/159/Default.aspx)

How fast can you Fran??

Fran is a CrossFit benchmark workout. Mike and Matt set some new PRs last week!! The rest of us prefer not to attempt this one....Post your times, guys!

21-15-9
Thrusters 95#
Pull Ups

Foot Pursuit

10 rounds of the following:

5 Thrusters (135/85#)
1 Muscle Up (or 4 Pull ups, 4 Dips)
10 Box Jumps
5 Dive Bomber Push ups
10 Air Squats
100 M Sprint

(Taken from Crossfit Iowa on 6/24/08)

Post times to comments!

Endurance Training

I know I emailed this article to some of you a while back, but its a good one so I thought I'd post it here for anyone else who might be interested. Gotta love Tabata's!!

http://www.dragondoor.com/articler/mode3/392/

Check it out!

Welcome to The Rogue Fitness Files!! This blog will be a process...starting simple and hopefully expanding once I learn more blogging and HTML tricks :) Please give me suggestions of information we could add!! Here we can keep track of our CrossFit workouts -- times, weights used, etc -- Zone diet, post articles, post pictures...and anything else! Let's use it as motivation to push ourselves harder and faster!! As my highschool weightlifting coach said..."Pain is weakness leaving the body!"