Thursday, September 22, 2011

WE HAVE MOVED!!!!!!!!!!!!!!!!!!!!!!!!!!!!

In case you have missed the big news, PT In The Park has moved!!!!  We are now Rogue Strength and Conditioning.

Follow us on our new website at roguestrengthvb.com as well as our Facebook page Rogue Strength and Conditioning

Friday, September 16, 2011

Saturday 9/17/2011

WOD

5Kish Run!!!!!!!!

There will be scaled down versions of this available so that everyone can partake.  It is important that we know our benchmark time is for a mid-distance run.  While we do not run often in our programming, it is a skill that is essential in life.  Plus, we are heading into a new indoor space, so let's "enjoy" some nature. 

Thursday, September 15, 2011

Friday 9/16/2011

WOD

Because we are seeing more and more people with ankle flexibility issues we are posting this video which shows how to start treating your impingement issues.  We will have bands at the new gym for you to use.  Come early! Hammer your weaknesses and improve your performance!  Get some!!!!!



Wednesday, September 14, 2011

Thursday 9/15/2011

ALL RIGHT PT IN THE PARKERS!  LET'S DO THIS ONE LAST TIME TO MARK THE END OF AN ERA!


WOD

Death By 10 Meters

For # of rounds:

10 meters on the min. Every minute, add an additional 10 meters.

Example:
1st minute: 10 meters
2nd minute: 20 meters
3rd minute: 30 meters
4th minute: 40 meters
5th minute: 50 meters

Continue like this until you can no longer complete the distance in one minute.
_______________________________________________________________

Rest 5 minutes, perform 50 x Double Unders.

Tuesday, September 13, 2011

Wednesday 9/14/2011

WOD

Kelly Starrett shows proper bracing technique for the deadlift.






Deadlift form Video


Monday, September 12, 2011

Sunday, September 11, 2011

Monday 9/12/2011

WOD


We will be heading into a period of strength training.  Watch this video and learn how to brace for max effort. 















Saturday, September 10, 2011

Sunday 9/11/2011

WOD


Never Forget those who lost their lives on this day, the families who lost their loved ones and a country that was forever changed!  GOD BLESS THE USA!







In Memory of 343 FDNY who died on 9/11/01 let’s get together and honor them by working out.


Teams of 2 complete: (Only one member can work at a time)
100 Pushups
100 situps
100 squats
43 burpees

Then....

800 Meter run.



Friday, September 9, 2011

Saturday 9/10/2011

WOD


5 Rounds

5 Push Ups
10 Kettlebell Swings 35/53lb
15 Double Unders

What's up Sugar?

Textbook Med-Ball Clean!  Nice work Jeff



Thursday, September 8, 2011

Friday 9/9/2011

MOBILITY WOD




Ankle flexibility and how to solve range of motion problems. 






PEOPLE ARE AWESOME!!!!

 

Wednesday, September 7, 2011

Thursday 9/8/2011

WOD

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20/16 pound ball
20 foot Rope pull
Dolores Going Overhead!

Tuesday, September 6, 2011

Wednesday 9/7/2011

WOD
 
Spend sometime working on those calves!  No matter where you are........