Previous Location Setup

Let’s start out with our 14 foot wide freestanding Rogue Infinity Rig. It has four squat racks, and lots of Pull Up Bars at various heights. We are a fully Rogue Outfitted Facility so expect to see this brand a lot! There is also a bare steel Speal Bar in the center. Attached is the Rogue Glute Ham Developer attached to a Wags & Weights Doghouse/3 sided Plyometric Box. The green line on the wall is 9 feet high and the white line above it is 10 feet high for wallball shots.

2

We have lots of open space for metabolic drills and Olympic Weightlifting.

3

Over on the other side, we have a Rogue Yoke as well as an additional Pull Up Bar. We have 4 Rogue (5 total) Plyometric Boxes that can be turned over to make a 20″ Box, 24″ Box, and 30″ Box.

29

We have a Supplement Shop and 8 total Dynamax Medicine Balls. We have 2 of each at 8, 10, 14, 20 pounds.

25

We also have a Private Office for Consultations.

1

We have 4 Black Concept2 PM5 Rowers. We also have 2 Ropes for rope climbs.

5

We have a Rogue Gun Rack with 3 Rogue Castro Bars (45 pounds), 3 Rogue Bella Bars (33 pounds), and 3 Rogue Technique Bars (15 pounds).

16

We have 10 Jump Ropes for people 5’2″-6’4″ tall and assorted Rogue Superbands on a Rogue Wall Rack of course.

15

The Rogue or Apollo Brand Kettle Bells are 9, 18, 26, 35, 44, 53, and 70 pounds.

17

We have 1,345 pounds worth of weights. Here is the list:

8 x 45# Steel Plates
10 x 45# Rogue HiTemp Bumper Plates
10 x 25# Rogue HiTemp Bumper Plates
20 x 10# Rogue HiTemp Bumper Plates
10 x 5# Steel Plates
10 x 2.5# Steel Plates
2 sets of Rogue Fraction Plates at .25, .5, .75, and 1 pound

11

Here are a few more angles of the space.

8

We have 5 sets of TRX Suspension Trainers.

10

There are 10 PerformBetter Padded Mats for ground work. We also have 4 sets of the Bodylastics Band System at 3, 5, 8, 13, 19, 23 pounds. This system is great because you can replicate traditional cable pulley movements, such as tricep pressdowns and wide lat pulldowns. We have a rope attachment, close grip handles, cambered bar, and wide pulldown bar which can be used with this system. They can be anchored anywhere on the infinity rig so they can be used to perform transverse plane movements like wood chops as well. I also recently installed another high cable pulley station for consistent resistance pulldowns.

12

Ok, now a list of equipment on our equipment shelf:

10 x Rogue AbMats, 5 x SlingShot Bench Bands, 6 x SlingShot Hip Circles, BenchBlokz Bench Board, 2 of each Rogue SlamBalls 15, 20, 30, 40, Gymnastics Chalk, 2 x 10 pound Sledgehammers for tire hits, FatGripz, MobilityWod Supernova, 15′ Agility Ladder, Classic Biceps Blaster, Pulling Harness for Sled Drags, SpudInc Farmers Walk Handles and a Rogue Deadlift Jack

31

Up top, we have 2 x Rogue Matador Dip Bars, Rogue Safety Squat Arms, Rogue Landmine, 6 x Rogue Gymnastics Rings

30

Now on to the 65 foot Long Private Courtyard, and huge sliding doors, and puppies!

19
Here is a view from the front door.

21
We have two tires. One weighs around 300 pounds. The other is about 120 pounds. These are great for tire flips, hammer hits, tire jumps and jump overs, step ups, and assisted pushups. They are very versatile for such a simple piece of equipment.

22

We also have the Rogue Westside Butcher Sled. We have 3 smaller Rogue E35 sleds that work great for rope sled pulls.

23

Ok, on to the Dumbbell Rack. We have Rubber Hex Dumbells at 5-50 pounds, as well as 75 and 100 pounds.

 

24

Here is another view of this side of the gym. Of course we have a California flag because you know, Oakland. We have 20 cubbies for people to put their personal belongings when they come in.

35

Here you will find 10 Black Foam Rollers, a Rumble Roller, and a TriggerPoint Therapy Roller.

26

We also have the complete set of Kelly Starret’s MobilityRx Posters for quick referencing.

27

Here are the 2 sets of 40 foot Battle Ropes and 2 Lifeline Power Wheels for easy ideas for small group training.

32

Here is another quick idea of a circuit with Incline Dumbell Press, Parrellete Dips, Russian Twists, and Kettlebell Swings. The workout ideas are literally endless with this space.

33

A few other pieces of equipment not necesarily pictured are Lacrosse Balls and PVC Pipes for Mobility, a Cambered Barbell, 2 pairs of Parrelettes, 2 x Rogue Incline Benches, and 2 x Rogue Flat Utility Benches.

34

We have grown even more since this original post! If you are interested in being a Coach here, or simply working out here, email me at edbauerfit@gmail.com to schedule a time to come in. Thanks for following along!

 


My 2014 CrossFit Open Experience

Hey all, go check out my full article and all of my CrossFit Open video links over at http://www.veganbodybuilding.com/?page=article_ed_008 Read up on how the CrossFit Open went for me. This year, I was aiming at making it to Regionals. That however did not happen. I did use this year as another learning experience and right now, I am working on my weaknesses, which are primarily in the strength and next level gymnastics departments. With a 435 lb deadlift, a 355 lb full depth back squat, a 200 lb snatch, and 40 unbroken pull-ups, I still have a long way to go to get to the top of the CrossFit athlete heap. Thanks for following along everyone. Keep pushing forward and redefine who you choose to be in this world!


1.28.14 WOD Tuesday

Week 2 – 5/3/1 Bench Press

70%1RM for 3 Reps

80%1RM for 3 Reps

90%1RM for 3+ Reps (As many as possible)

Strength:

4 x 10 Flat DB Press, palms facing each other

4 x 10 Minimal Kipping Knees to Elbows, slow and controlled on the way back down

MetCon:

6 minute AMRAP of:

15 x Double Unders

1 x Hand Stand Push-UP (HSPU)

15 x Double Unders

2 x HSPU

15 x Double Unders

3 x HSPU

15 x Double Unders

4 x HSPU

15 x Double Unders

5 x HSPU

etc…


1.27.14 WOD Monday

Week 2 – 5/3/1 Front Squats

70%1RM for 3 Reps

80%1RM for 3 Reps

90%1RM for 3+ Reps (As many as possible)

Conditioning:

In 20 minutes, as many reps as possible of:

5 x Pull-Ups

5 x Pistols Left Leg

5 x Ring Push-Ups

5 x Pistols Right Leg


1.25.14 WOD Saturday

Strength: Week 1 – 5/3/1 Strict Shoulder Press

65%1rm/5, 75%1rm/5, 85%1rm/5+

Skill: Jerk From Boxes 10 sets of single reps, work up to a 1 rep max (no time limit)

Conditioning: 20 sets of 3 muscle-ups, EMOM (every minute on the minute)

Happy Week 1 Folks! Enjoy a rest day on Sunday, and see you again on Monday for week 2 of 5/3/1 Front Squats.


1.22.14 WOD Wednesday

Hey guys, quick update. The 5/3/1 Strength Program has changed order slightly. We are currently in week 1 of a new cycle. The new schedule is:

.

Monday – Front Squat

Tuesday – Bench Press

Wednesday – Dead Lift

.

Friday – Back Squat (High Bar, Full Depth)

Saturday – Strict Shoulder Press

.

Thursday and Sunday are rest days. I will still program heavy pull ups and weighted dip work, but with the CrossFit Open 5 weeks away, heavy front squats had to be added to the mix. Ok today’s WOD:

 

1.22.14 WOD

Week 1 – 5/3/1 Dead Lift

CrossFit Open Workout 11.5

Complete as many rounds as possible in 20 mins of:

5 x Power Cleans, 145/100 lbs

10 x Toes To Bars

15 x Wall Balls, 20/14 lbs, 10 ft target


1.18.14 WOD Saturday

Hey all, sorry for the blog post hiatus I was on. This last week was a deload week simply doing lesser percentages of all the previous 3 weeks. So to get back on track, another round of Jim Wendler’s 5/3/1 Program starts this Monday. I have been following this program for basic strength for the last 2 months, and my best lifts so far are:

Deadlift 375 for 11 reps

Bench Press 245 for 7 reps

Strict Shoulder Press 150 for 2 reps

Weighted Ring Pull-Up 75lbs added for 4 reps

High Bar Back Squat 270 for 9

Weighted Dip 105lbs added for 8 reps

The numbers I am focused on are a 455lb deadlift (current PR is 420), a 405lb back squat (current PR is 355), and a 315lb bench press (current PR is 280). This program takes time, but with focus and determination, I think this is the way to those higher numbers. You can read up on it at http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength The weekly breakdown for the movements I am working on are:

Monday: Dead Lift and Bench

Wednesday: Strict Press and Weighted Pull-Ups

Friday: Back Squats and Weighted Dips

For those that want to get stronger, men and women, I recommend you follow along. So the next cycle starts this coming Monday. So now to figure out what your current 1 rep max weights are. Well lucky for you, the fine folks at GrassRoots CrossFit have programmed tomorrow’s WOD.

1.18.14 WOD

“CrossFit Total”

3 attempts for each movement of:

1 rep max Back Squat

1 rep max Strict Shoulder Press

1 rep max Dead Lift

The total of the three 1 rep max lifts completed is your CrossFit Total. Here is an article by Mark Rippetoe to see if this is right for you.

Click to access 52-2006_CFTotal.pdf

Thanks guys, I’ll post my numbers once I complete it. PS. the CrossFit Open is live. Go register here.

PR from over 5 months ago. Let’s see what tomorrow holds.


1.6.14 WOD

5/3/1 Dead Lift 75%1RM x 5, 85% 1RM x 3, 95%1RM x 1+

&

5/3/1 Bench Press 75%1RM x 5, 85% 1RM x 3, 95%1RM x 1+

Rest 10 minutes, then:

20 minute AMRAP of:

5 x Handstand Push-Up

10 x Dead Lift 225#/195#

15 x Box Jumps (24”/20″)

The 5/3/1 program is pretty sweet. Stay focused and patient and the results will come. Read more about it here.


12.20.13 WOD and a Vegan Cinnamon Roll :)

Hey all, I want to apologize for falling behind on Workout of the Day posts. I have no excuse, I simply didn’t make time to upload the daily workouts. So since this is bound to happen from time to time, as a backup resource for what workout to do, I would recommend doing the daily workout on http://www.crossfit.com If that particular day happens to be a rest day, do the workout from the day before. The idea behind excelling in CrossFit and what I coach at http://www.plantfitstrength.com is “constantly varied.” Of course it is necessary to track your results as progress needs to occur. Other wise, you will never know if you are getting better. Keep record of your heaviest weight lifted for all barbell movements, and keep track of your time on all baseline workouts that you perform. Here is a good journal to pick up, http://www.roguefitness.com/rogue-fitness-wodbooks.php There are a ton of Benchmark workouts to choose from. Here is a great place to start if you have never done “The Girls” workouts. http://www.crossfit.com/journal/library/13_03_Benchmark_Workouts.pdf Ok, on to tomorrow’s WOD:

 

8 sets of 1 rep of Behind-the-Neck Split Jerks from boxes or from the rack. Rest 2-3 minutes between sets.

Work up to your heaviest weight possible.  This will help activate your central nervous system for increased loads. You should be able to lift more than your standard front rack jerk.

Hero WOD “Coffey” borrowed from crossfit.com. U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Coffey

For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

Post time to comments.

I performed this today. I got 255 for the Behind-the-Neck Split Jerk and it took me 35 minutes and 37 seconds to perform “Coffey” as prescribed.

After this workout, I was pretty exhausted. I had a serving of Vega Sport recovery immediately after, then  I had one scoop of chocolate PlantFusion. Then for some serious post workout carbs, I decided to visit my now local all vegan cinnamon roll shop http://www.cinnaholic.com/. They are less than 1 mile from my gym, and this workout deserves a treat after it I think, especially if your goal is performance and strength, not getting “cut.” I had a classic Cinnamon Roll with Vanilla Frosting and some Toasted Pecans. I also had another chocolate PlantFusion shake along with it to balance out the insane carbs and fats I got from the cinnamon roll. Easily worth it in my opinion. Now get to work!

cinnaholic

 


12.13.13 WOD

15m Est 1RM Turkish Get-Up
5,3,1+ Strict Press @ 75, 85, 95% 1RM
5,3,1+ Weighted Chin-Ups @ 75, 85, 95% 1RM
For time:
30 foot handstand walk
21 T2B (Toes To Bar)
21 burpees
20 foot handstand walk
15 T2B
15 burpees
10 foot handstand walk
9 T2B
9 burpees