Happy Monday Roguesters! 🍔🎉 We’ve got your weekly special ready & waiting to satisfy all those burger cravings! ROGUE BURGER: Tempura battered smoked white fish 🐟 Rogue tartare sauce 🤤 red onion & iceberg 🥗 Here til Friday, catch it while you can 😉🎣😂
Today, along with most CrossFitters, we honored Michael Murphy of the US Navy who was killed in Afghanistan on June 28, 2005. 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run Rx: Wear a weight vest. (20/14#) Two years ago, I did Murph for the first time. Alone, in my garage. I didn’t wear a vest, couldn’t do pull-ups yet, didn’t have a band for banded pull-ups, I puked somewhere during the air squats, and I could not run the last mile at all. It took me 3 hours. Last year, I did Murph alone at Konocti CrossFjt. I wore a 20# vest. I did banded pull-ups. I did modified pushups (on my knees). And I took the vest off at 150 air squats. I did the last 150 squats and last mile run with NO weight. It took me 1 hour and 42 minutes. This year, I did Murph with Jon Macnayr and Lisa Black. I wore a 15# vest. I did 100 real pull-ups, without the vest. I did 200 modified pushups in a vest. I did 300 air squats in a vest. I ran most of that last mile. It took me 1 hour 54 minutes. Shout out to Angelina Keyes for motivating me on that last run outside of Studebaker’s 😂🙌🏻 I really needed that push! I did 100 rx pull-ups and didn’t rip my hands!!!! This is the first time I’ve ever done 100 rx pull-ups in a WOD, literally EVER. If you’ve ever worked out with me at the gym when we have bar work programmed, you’ve heard me complain because I ALWAYS rip my friggin hands. Not this time. Not today. I may be a sloth, but at least I can do 100 pull-ups in a workout🤷🏻♀️😅😎 #crossfit#murph#konocticrossfit#embracethesuck#rogue#murphwod
•Sunflower• Holy shit this took so long but I finally finished it This map has honestly been one of the best maps I saw and it gave me a lot of inspiration, so I drew some fan art for it! I’m honestly so proud how it turned out!!
🎉HOLIDAY SQUAT PARTY🎉 - Kick off your holiday fun with the HITW Wolfpack! We will be handing out squat gainz to everyone! Check out the adjusted schedule below⬇️ - Monday May 27th HITW Gym Schedule Open Gym 10:00am - 12:00pm - PS - Word on the street is that @meesh_huffman is bringing 🍩 donuts! - #memorialday#squatparty#holidaygainz#rachrach @kyledosterschill @meesh_huffman @natalieparsley_ @marshnizzle @rachface0
#fitness#health#nattygains#strength#speed#agility#mobility#powerlifting#crossfit#explosive#progressiveoverload#dup#primalstrength#rogue#gym#linearprogression#aesthetic#bulk#shredded#muscle#training#flexibility#calisthenics#squat#deadlift#benchpress#lifestyle Weighted chin up: •Utilising weighted pull chin ups to help strengthen lats which has a direct correlation to a stronger deadlift as you can engage them tighter during the movement which will also help to prevent excessive rounding of the back by being able to push your chest forward. Also creates a great base for the OHP and bench press. •One of the most optimal exercises for developing both short and long heads in the biceps depending on the grip alteration. (To programme effectively stay with one grip & lock out pause at the bottom with every rep to monitor consistently) •Moving the body through space which therefore requires a lot of core activation. A shorter person will generally have a larger pound for pound ratio especially with this style of movement. •An alternative to scale the movement down can be a band pull up with negatives or machine assisted pull ups. To intensify the exercise simply add more weight, reps or sets along with frequency while potentially reducing rest periods also. •Kettlebells can be used as shown or plates can be attached to the belt. If you don't have access to a belt then place a weight across the back of your legs (calves) while keeping hamstrings curled.