Open Pictures on Flickr! 

Row 2,000 meters
rest 2min
Run 1 mile
rest 2 minutes
Row 2,000 meters

Andrew and Shayna were athletes as well as photographers the past five weeks.  Nice job in the Open guys!

Andrew and Shayna were athletes as well as photographers the past five weeks. Nice job in the Open guys!

Open Pictures on Flickr

A big thank you to athletes Andrew Mills and Shayna Larsen for their efforts in capturing the CrossFit Open at Roots.

The pictures and albums are available on Flickr on the CrossFit Roots Flickr page and Shayna’s personal Flickr page.

Check them out!

Click here to view all CrossFit Roots photo albums, including the 2015 Open albums.  15.1-15.3 are uploaded.  We’ll get 15.4 and 15.5 up in the next week!

Shayna’s 15.1 album.

That’s a Wrap! 

Push Jerk
5-5-3-3-3-1-1-1-1-1 reps
then
tabata slam ball

Mark finished out the 2015 CrossFit Open.  Did you?  Don't forget to log your scores!

Mark finished out the 2015 CrossFit Open. Did you? Don’t forget to log your scores!

That’s a Wrap!

In just a few short hours, the 2015 CrossFit Open will come to a close.  Whether your thankful, sad, totally over it, or ready for next year, we want to thank you for making Roots and the Open part of your spring.

This week we have a lot of information to cover so be sure to tune into the posts this week!  We’ll announce which of our amazing athletes are moving on to the Regionals, we’ll post links to all of the Flickr albums with pictures from each Friday Night Throwdown, and we’ll thank a bunch of people that worked the floor and behind the scenes for the past five weeks.

Don’t forget to close out your Open season!  Log your score by 5pm tonight!

Last Chance at 15.5! 

4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps

It's been a challenging five weeks.  New standards push us to be better in the year to come.

It’s been a challenging five weeks. New standards challenge us to be better in the year to come.

Last Chance at 15.5!

The 15.5 make-up is today at 11:00am.  Please sign-up on MBO so we know to expect you.

Remember to be warmed up and ready to go at 11am.

Don’t forget to log your scores by Monday!

15.5 Make-up is Sunday 

Diane
21-15-9
Deadlift (225/155)
Handstand Pushups
Diane is part of the yearly benchmark series.  Log your score!

Pure awesome.

Pure awesome.

15.5 Make-up is Sunday

Need to get in your fifth and final CrossFit Open workout?  Or maybe you want to try it again (you might be crazy)?

Don’t forget that the Open make-up workout is Sunday at 10:30am – sign-up on MBO!  

Please be warmed up and ready to go at 11am.

Also, remember to log your score at games.crossfit.com so we can validate them for you.  All scores are DUE no later than 5:00pm on Monday.

Questions?  Post to comments.  

15.5 Friday Night Lights 

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb.  F 65 lb.

15.5 Friday Night Lights!

And then there was one!  The fifth and final workout of the 2015 CrossFit Open is here and what better way to finish things off than with a Roots Barbecue and Suerte Tequila!

Similar to last year, they’ve brought back the erg in a WOD but this time it’s combined with everyone’s favorite, the thruster!  Oh yea, and there’s no time cutoff on this one so be ready to go all the way!  Be sure to review the standards and watch the athletes in the video above so you can see what you need to do to get a rep.

Review the standards and scaling options here.

Here is what you need to know for Week 5!

HEATS AND SIGN-UP
We will run 20 minute heats starting at 4:00pm.

For the Friday Night Lights, you will sign-up for a heat just as you do for classes.  It’s important to note that the time (heat) you sign-up for is the time your WOD will BEGIN, so you’ll want to get there earlier to get with the Warmup Coach and get warm.  The warmup coach this week is ALI.

FOOD
Come celebrate the end of the Open with a special Friday Night Lights.  Roots will host a family barbecue after the event.  Please sign-up to bring a side to share. Roots will provide the grill and the meat!

SPONSOR
Roots welcomes Suerte Tequila who will be offering up some delicious prizes for the raffle as well as making some drinks as the barbecue begins.

LOG YOUR SCORES
You know the drill by now!  Don’t forget to log your scores.  The Sunday makeup will be at the regular 11-12pm time on Sunday.

This is as much a social as it is a competition so please bring your friends and family too! 

Athletes from other CrossFits are welcome to participate if they are registered for The Open, but please reserve your spot by contacting stefanie@crossfitroots.com in advance.

Questions?  Post to comments. 

Camille Takes on the Former Champs 

Coming to the BBQ this Friday?  Don’t forget to sign-up HERE to bring a side to share.

Death by chest to bar pullups
then,
Run 1.5 miles

Two years ago Leblanc-Bazinet squared off against Briggs in 13.5.  Tonight, three women will take the stage to compete in the final Open workout.  They have each won the CrossFit Games sometime in the past five years.

Two years ago Leblanc-Bazinet squared off against Briggs in 13.5. Tonight, three women will take the stage to compete in the final Open workout. They have each won the CrossFit Games sometime in the past five years.

Camille Takes on the Former Champs

Today’s the day!  We’ll learn the fifth and final workout of the 2015 CrossFit Open tonight at 6pm via the LIVE announcement from Las Vegas, Nevada.

This week’s match-up is a bit more special than in past weeks because the reigning champ, Camille LeBlanc-Bazinet is taking on the former champs – Sam Briggs and Annie Thorisdottir.  Many of you have seen Camille training at the shop over the past six months.  Her hard work and dedication has this woman currently sitting first in the world in the 2015 Open. 

And then for Friday, we’ll blow the top off the 2015 Open with the Friday Night Throwdown and BBQ.  We’ll provide the meat.  If you plan to attend the BBQ, please sign-up and bring a side to share.  You can sign-up here.

Questions?  Post to comments. 

Midline March: What is It? 

2015 Spring Food Chalk Talk is TODAY (Wednesday) at 6pm.
Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday.

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Midline stability is a vital component of functional movements.  The GHD and the movements that can be performed on this apparatus are paramount in the development in the midline.  It's why we have eight of them!

Midline stability is a vital component of functional movements. The GHD and the movements that can be performed on this apparatus are paramount in the development in the midline. It’s why we have eight of them!

Midline March: What is It?

Have you noticed the little extra midline punch that has occurred each day during class?  The Tabata L-sits, GHD work, or planks?

At this point many of you may be asking, “what is midline stability anyway?”.  Midline stability is your ability to maintain rigidity through your spine and hip through a full range of motion.  In other words, your ability to hold your hip and spine completely locked in place while your body moves.  We refer to this section of the spine locked into the hip as the “core”.  Now, if you’ve ever watched late night television infomercials they would have you believe that the core is all about the abs, but this is only partially true.  In fact, while a six-pack is a fine goal in itself it will not necessarily lend itself useful to true midline stabilization.  Furthermore, crunches and traditional sit-ups have little to no affect on an athlete’s ability to achieve midline stabilization.  Why?
Crunches and even sit-ups are a concentric action of the abdominals.  That means that they require a contraction of the abs where the abdominals become shorter.  You can picture this when you see someone do a crunch and it’s clear that their belly button gets closer to their sternum.  We call this trunk flexion.  But how often do you find yourself in a real-world situation needing a large amount of strength in order to flex your trunk or bring your sternum closer to your belly-button?  It’s not very likely.  What you will often find is the necessity to be able to “brace” yourself in order to pick up a heavy object, lift something overhead, throw an object, etc.  This act of bracing is an isometric contraction, which means that as we squeeze our muscles tighter they do not change in length.  You can see this in a proper ghd sit-up where as the athlete lays back their abs remain tight and as they sit-up through the aggressive extension of their legs their belly button stays relatively the same distance from their sternum, unlike in the crunch.  We find that this isometric contraction, or the ability to maintain our midline, has infinitely more carry-over to the things that we do in real life.
In CrossFit we move heavy loads, long distances, quickly and we use functional movements to do this.  By definition, functional movements are those that are initiated from the core and radiate to the extremities.  If that core is not solid then power is lost as it is radiated and in some instances the core can be so weak that it can be damaged in the movement.  Picture the I-beams that hold up our shop.  If we changed them from steel to jello you wouldn’t feel very safe standing under the roof.  The same applies to your own body.  If you’re trying to move a heavy weight quickly but the foundation with which you’re trying to initiate that movement cannot maintain it’s own integrity, you will suffer a loss in power and potentially the inability to perform the movement.
This concept of midline stabilization applies to absolutely every movement we perform in AND out of the gym.  It’s one of the main reasons why ex-gymnast pick up on CrossFit so quickly and tend to make great athletes in general.  They’ve been drilling this since they were children.
For the month of March and into April, we will be using a series of 5 different exercises each week for the entire month to reinforce this concept through awareness and strength-building.  Don’t be surprised if you start PR’ing everything!

Food Challenge Starts Monday! 

Reminder: Food Challenge Chalk Talk is Wednesday at 6pm!
Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday.

10 rounds for time of:
205-lb. front squats, 5 reps
5 parallette handstand push-ups

More overhead walking lunges are in your future...

More overhead walking lunges are in your future…

Food Challenge Starts Monday!

Don’t forget – the second and final 2015 Spring Food Challenge Chalk Talk is WEDNESDAY, MARCH 23rd at 6:00pm.  Come meet Nicole at the shop to learn all the details and decide if you want IN!

Sign up HERE. (limited to 36 participants)

We’ve had a lot of questions about what this food challenge is all about, what are the rules, etc.  Here’s a brief bullet point overview:

  • This is a Zone challenge – you will weigh and measure your food
  • There is a small Intermittent Fasting requirement (12 hours each night)
  • You are allowed 2 unweighed and measured meals per week
  • This is NOT a Paleo challenge, although we recommend that you eat Paleo and nutrient dense foods.  All foods are permitted on the challenge (grains, legumes, dairy, beer) but ALL food must be weighed and measured
  • The challenge is 5 weeks long

The challenge will include 1-on-1 coaching, support materials, food logging, and guidance throughout.

Important Dates!

  • Challenge Chalk Talks – come and learn how it works, why it works, and how we’ll support you! You only need to make one of the talks.
    • Monday, March 23rd, 6:30am-7:15am
    • Wednesday , March 25th, 6pm-6:45pm
  • Body Composition Intake Dates
    • Friday, March 27th through Monday, March 30th
  • Start Date
    • Monday, 12:01am, March 30th
  • End Date
    • Sunday at midnight, May 3rd
  • Outtake Dates
    • Friday, May 1st through Monday, May 4th
    • You will get your outtake numbers done on one of these days

Sign up HERE for the 2015 Spring Food Challenge.
Cost: $150

Questions?  Post to comments. 

A BIG Week! 

Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday.  Additional details below.  Also, Food Chalk Talks Monday at 6:30am and Wednesday at 6:00pm.

Cindy
20min AMRAP:
5 pullups
10 pushups
15 air squats

Cindy is part of the Yearly Benchmark Series.  Log your score!

Ari knocking out muscle-ups during 15.3.

Ari knocking out muscle-ups during 15.3.

A BIG Week!

There is a lot going on this week at Roots, please read below so you’re in the know!

Food Challenge Chalk Talks
Interested in the Spring Food Challenge or already signed up?  Be sure to come to one of two chalk talks this week so you’re in the know and get the details!

  • Monday, March 23rd, 6:30am-7:15am
  • Wednesday , March 25th, 6pm-6:45pm

Camille Does the Live Announcement in VEGAS!
Meet at the shop at 6pm on Thursday, March 28th to watch the live announcement from Las Vegas.  Camille will square off against two former Games champions in a match up that is sure to be exciting.  Good luck Camille!

15.5 Barbecue and CrossFit Open Celebration!
Come celebrate the end of the Open with a special Friday Night Lights.  Roots will host a family barbecue after the event.  Please sign-up to bring a side to share.  Roots will provide the grill and the meat!

Are You a Grill Master?
Roots is looking for a few volunteers to help us with the grilling on Friday night.  If you’re interested, please email stefanie@crossfitroots.com.  And thank you!

 

15.4 Makeup Tonight at 6pm 

Reminder: 15.4 makeup is tonight at 6pm AND today’s workout is at Centennial Middle School Track at 9:30am!

8 rounds:
100m sled drag
300m run
Rest 2 minutes between rounds. 

15.4 Makeup Tonight at 6pm

Remember that the Open make-up workout is Sunday at 6pm – sign-up on MBO!  

Also, remember to log your score at games.crossfit.com so we can validate them for you.  All scores are DUE no later than 5:00pm on Monday.

Meet at the Centennial Middle School track at 9:30am for today’s workout. 
Centennial Middle School
2205 Norwood Ave
Boulder, CO 80304

Questions?  Post to comments.