Vote For Googs 

René

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Check out yesterday's comments to see the musical votes!

Check out yesterday’s blog post to see the full comment thread and Goog’s offer!

Vote For Googs

Yesterday we asked for input on the music at Roots. Googs volunteered to put together a LONG playlist that would span 5:30am to 8:00pm at the shop.

He needs 50 votes to get it the thumbs up. Who’s in?

Shake It Up 

Split Jerk
3-3-3-3-3-3-3
then
Tabata Abmat Sit-ups

One member has requested that we workout to classical music one day. Another member would like to workout to show tunes. What is your request?

One member has requested that we workout to classical music one day. Another member would like to workout to show tunes. What is your request?

Shake It Up

Ryan likes heavy metal and AC/DC. Ali has a thing for Ke$ha. Nicole would do anything to meet Katy Perry but playing her Pandora station 24/7 helps fill the void. Shane loves Dubstep. Trevor chooses Geronimo radio most mornings and Eric, well Eric is a little unpredictable. Kirk and Dave don’t get to chose the music very often…

With the many coaches at Roots and our wide variety in music tastes, the Pandora stations are pretty eclectic.

But, what if you could request a Pandora station…what would it be? Post to comments, and maybe, just maybe your request will become a reality.

Sleep Cocktail 

4 rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps

Sleep Cocktail

Yesterday we posted about sleep and research that supports that this precious part of your day can actually help flush toxins from the brain. 

But many people find it hard to fall asleep. Overstimulation throughout the day, the excessive use of phones and screens in the evening time, and late bedtimes make it that some folks think about bedtime with dread. 

Awhile back Eric became very interested in sleep and through his internet searches and podcast subscriptions he learned about Doctor Kirk Parsley, a physician in the US Navy who became particularly interested in sleep and its impact on health and performance.

If you have a bit of time today, we highly recommend you check out Dr. Parsley’s TedTalk video above where he spouts out some fascinating statistics on sleep. 

Recently, Dr. Parsley created what he calls Sleep Cocktail. It’s a pre-bedtime drink that he believes helps you not only fall asleep, but also aides in restful, restorative sleep. I have to admit, when it first showed up at our door, I looked at Eric with great skepticism. For real Eric? But as a full-blown hard-to-fall-asleep-er I was intrigued. 

It’s now been two months and Eric and I swear by it. If you’re looking for a sleep aide, this is a good one!

Goodnight. Sleep Clean. 

5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood

Let your brain go to work flushing out the toxins it builds throughout the day. How? Sleep!

Let your brain go to work flushing out the toxins it builds throughout the day. How? Sleep!

Goodnight. Sleep Clean.

It’s 6:45pm and you’re finishing up dinner. You look at your watch and think, “I’ll be in bed by nine!” But then you think through all of the things you want to get done before you hit the sack – do the dishes, pack a lunch for tomorrow, fold a basket of laundry, read a blog post someone sent you, oh and brush your teeth. Not bad, you have two hours!

But somehow you don’t hustle through those things and glance at your phone as you turn off the light shocked to see that it is now 10:30!

Maybe this only happens to me but after reading “Goodnight. Sleep Clean.” its given me the extra nudge hustle through the bedtime routine, and even leave a basket of laundry for folding over the weekend. 

The article reports on a group of studies that highlight the importance of sleep in a new way. The Nedergaard lab research finds that sleep plays a crucial role in the maintenance of our brain – basically, sleep is when our body flushes out toxins that build in our brain throughout a day. From messing with our brain’s metabolism to opening the door for disease, sleep plays a crucial role in in its maintenance. 

“At the extreme end, the result could be the acceleration of neurodegenerative diseases like Alzheimer’s and Parkinson’s. While we don’t know whether sleep loss causes the disease, or the disease itself leads to sleep loss — what Dr. Veasey calls a “classic chicken-and-egg” problem — we do know that the two are closely connected.”

Do you have a set bedtime? How do you make it happen each night? Post to comments. 

 

The Last Benchmark of the Series! 

“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
then
Handstand push-up Yearly Benchmark
Max handstand push-ups in 2:00 minutes

And we're done!

The Last Benchmark of the Series!

One year ago we embarked into uncharted territory with the kick-off of the Benchmark Series.

CrossFit, by definition, is constantly varied, functional movements, executed at high intensity. The belief in and goal of that training methodology is that it will increase work capacity across broad time and modal domains. The workouts are the expression of this goal – they are designed to increase our fitness level. 

But without a systematic approach to testing our fitness, we are left with a black box of workouts that may give us some data points (we’re leaner, fitter, happier) but don’t highlight in a measurable, observable, and repeatable way – if we’re fitter, or not. To truly know if we’ve increased work capacity across broad time and modal domains we must retest a variety of workouts that hit on all ten general skills – and retest them frequently. CrossFit’s benchmark workouts are one way we can test our fitness and are an integral part of CrossFit programming.

And so the Benchmark Series was born. 

Over the next week we will discuss some of the overall gym results and data from the Benchmark Series. But first, we want to hear from you.

What did you think of the Benchmark Series? Was it fun? Did you like this as a shop project? Did it structure your thought process about your weaknesses and how to address them? Did you PR throughout the series? What were some of your most impressive results?

Please post to comments.

Want to Be Good at Oly? – by Chad Vaughn 

Squat Snatch 
1-1-1-1-1-1-1
then
Skill Benchmark Toes-to-Bar retest

Photo Credit: Mike Warkenton/CrossFit Journal. Source: Want to Be Good at Oly? by Chad Vaughn, CrossFit Journal.

Photo Credit: Mike Warkenton/CrossFit Journal. Source: Want to Be Good at Oly? by Chad Vaughn, CrossFit Journal.

Want to Be Good at Oly? – by Chad Vaughn

Humans learn in many different ways and most of us learn the best when we are exposed to a variety of teaching methods.

In class you may have heard a coach tell you to sweep the bar toward you as your pull the bar from the ground in a snatch. Or they may have told you to draw the knees back as the bar comes off the floor. But there’s another way we can reinforce our learning, understanding, and application of good technique – and that is through reading about the movements.

In the article below, two-time Olympian Chad Vaughn, talks through four points he believes make for lifting the most weight. His articulation of the how and why is superb and this article can help anyone better understand how to perform these lifts well.

 

Want to Be Good at Oly?
Two-time Olympian Chad Vaughn details four areas of focus he believes will help you add weight to your snatch and clean and jerk.

Chad offers a number of great Olympic Weightlifting tips via his Instagram account. You can follow him @olychad to learn more.

Team Work 

In teams of 2, complete 3 rounds of:
Run 400m & Row 500m / AMRAP pull-ups – in 5:00min
Run 400m & Row 500m / AMRAP handstand push-up – in 5:00min

Workout clarification – one teammate will run and one teammate will row at the same time every round. You will alternate each round as to who runs or rows. With the time remaining in that interval (5:00) accumulate as many pull-ups or handstand push-ups as a team. Neither partner may start working on the pull-ups or handstand push-ups until both partners have finished their row or run.

Sarah and Shayna at the anniversary party.

Sarah and Shayna at the anniversary party.

Team Work

Team workouts are a blast. Come in for a great one to kick off a great week of programming.

 

Maintenance – Did You Do Some This Week? 

Push Jerk
5-5-5-5-5
then
21-15-9
Box Jump (24/20)
Push Press (135/95)

Are you taking good care of your shoulders? Maintenance is key. Do some.

Are you taking good care of your shoulders? Maintenance is key. Do some.Main

Maintenance – Did You Do Some This Week?

Did you do any maintenance this week outside of a group class? Foam roll, CrossOver Symmetry, banded stretches, lacrosse balls? We want to hear from you – did you do it at home or at the shop?

Post to comments. 

The Chief – Anniversary Workout! 

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles. Score rounds completed for each of the 5 cycles. Begin each new round at the beginning.

In 2009 Roots celebrated its Grand Opening. Trevor flew out for the event and Nicole and Trevor did The Chief together to kick off the event.

In 2009 Roots celebrated its Grand Opening. Trevor flew out for the event and Nicole and Trevor did The Chief together to kick off the event.

The Chief – Anniversary Workout!

How did The Chief become the anniversary workout?

In the summer of 2010 Roots hosted its Grand Opening on a Saturday at their small location on Pearl Street. We had food and music and people on hand to talk about the gym, and of course, you could try out a workout. 

In search of a workout that would be accessible (and safe) to anyone who walked in off the street we scoured the mainsite for a workout that was scalable in many ways. And that’s when we came across The Chief. 

The interval style of workout allowed for us to scale rounds for new folks while simultaneously offering a blisteringly challenging workout to current members. 

This workout is a great example of the art of programming. Enjoy!

Cherie and Matt Take On Primal Quest 

Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Cherie and Matt Take On Primal Quest

Four members of the CrossFit Headquarters Seminar Staff, including Matt and Cherie Chan, are taking on the Primal Quest adventure race which started yesterday afternoon.

Primal Quest began in 2002 in Telluride, Colorado. It is one of the most extreme and challenging adventure races out there. 

Their team is the Rusty Bottom Runaways.

You can track their progress on the Primal Quest website.