Weekend Plans! 

Reminder!  Classes at North Boulder Park at 8:30 and 9:30am.  Meet at the Southwest corner of the park. 

On a continuously running 3 minute clock, perform 8 sets of:
400m run
10 medball cleans (20/14)
5 burpee over medball

Drill your movement.  And when you think you've drilled it enough - drill some more.

Drill your movement. And when you think you’ve drilled it enough – drill some more.

Weekend Plans!

This weekend Roots makes a tour around Boulder.  See below for all of the weekend group class activities!

Saturday – meet at North Boulder Park.  Classes at 8:30 and 9:30am

Sunday – a pool workout at Clare Small Pool!  Classes at 8:30 and 9:30am

Monday – we kickoff the benchmark series with Badger.  Classes at 8:30 and 9:30am.

 

Days of My Youth 

165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell.

Days of My Youth

Ski season is upon us!  The first cool breeze blew into Boulder this week and soon enough we’ll be knee deep in snow.

MatchStick Productions visits the Boulder Theater on September 12th to present Days of My Youth.

Are you getting a ski pass this year?  Which one?  Post to comments.

Harvest Hoedown Call For Volunteers. 

“Tosh”
3 rounds:
run 200m
rest 1:1
run 400m
rest 1:1
run 600m
rest 1:1

The benefits of waking up at 5:30am to workout - leaving the shop to a full rainbow.  Photo Credit: Jake Durling

The benefits of waking up at 5:30am to workout – leaving the shop to a full rainbow. Photo Credit: Jake Durling

Harvest Hoedown Call For Volunteers.

We’re looking for enthusiastic volunteers to help with the upcoming CrossFit Roots Harvest Hoedown competition.  For more information on the competition, read here.
The competition will go down on Saturday, October 11th.  As many of you know, a well-run CrossFit competition relies on the help of many great volunteers.  We’re looking for people who can help judge the events, greet athletes and spectators, set-up, clean-up, score, and have fun while doing it!  If you’re interested in lending a hand, please read on!
We will have a mandatory volunteer meeting on Saturday, October 4th.  In the meeting we’ll do a walkthrough of the event, cover movement standards for judges, and review the day’s event schedule.
If you’re “IN”, even halfway, send Shane Upchurch (shane@crossfitroots.com) an email letting him know and we will add you to the volunteer list.  We will send out more information in the coming weeks to this list.
Questions?  Post to comments. 

Rising Obesity 

10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories

Rest 1 minute between rounds. Score equals the total number of calories rowed.

Slamball magic.

Slamball magic.

The Whys of Rising Obesity

The Harvard School of Public Health explores the reasons Americans overeat and are getting fat.

Read here.

“Although sedentary lifestyles often share part of the blame for the epidemic, Mozaffarian said that is largely unwarranted. People today, he said, are no less active than they were in the 1970s, before the epidemic began to take hold. Rather, he said, the blame lies squarely on changes to the American diet since the early 1980s.”

Open Shop – Wednesday Evenings 

Deadlift 3-3-3-3-3 reps

Holding strong.

Holding strong.

Open Shop – Wednesday Evenings

Oh hey!  In the survey we heard you’d like an evening Open Shop time during the week.

Starting tomorrow, we’ll hold Open Shop on Wednesdays from 7-9pm.

In addition, we’ll hold WOD1.0 at 6pm on Wednesdays.

 

Nicole Passes the CCFT and Earns the Certified CrossFit Coach Credential 

5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders

Currently, Nicole is one of 45 trainers worldwide to hold the CrossFit Level 4 credential.  You can search the CrossFit Trainer Directory at http://trainerdirectory.crossfit.com.

Currently, Nicole is one of 45 trainers worldwide to hold the CrossFit Level 4 credential. You can search the CrossFit Trainer Directory at http://trainerdirectory.crossfit.com.

Nicole Passes the CCFT and Earns the Certified CrossFit Coach Credential

Coaching, in any sport, is equal parts science and art.  Nicole Christensen has proven that she possesses both.

In July, CrossFit took a massive leap in the world of professional training and released a four-level certificate and certification process accredited by the National American Standards Institute.  CrossFit is the only program in the fitness industry to require a live, performance-based coaching test as part of its credential and certification process.  The highest level of this process is the Certified CrossFit Coach (CF-L4).

By passing the CrossFit Level-4, Nicole earned the title of Certified CrossFit Coach (CF-L4), CrossFit’s highest coaching credential.

She is currently one of 45 individuals worldwide (11 of whom are female) that have earned this credential.  

Please join us in congratulating Nicole on this tremendous accomplishment and honor!

For more information on this credential, read below.
You can search the CrossFit Trainer Directory HERE.

CrossFit Inc. is dedicated to the advancement of human health and athletic performance. It is the first fitness organization to provide precise and quantifiable definitions of fitness and health. This precision demands results that are observable, measurable, and repeatable. To support this mandate, CrossFit is committed to results-based education and training that includes entry-level courses such as the Level 1 Certificate Course and the Level 2 Coach’s Prep Course, as well as advanced credentials such as Certified CrossFit Trainer and Certified CrossFit Coach.

While the certificate courses are open to trainers at all stages of development, CrossFit Certifications are advanced credentials that ensure experienced individuals possess broad knowledge and finely honed abilities in the field of professional training. The certifications provide the public with an assurance of competency and professional accountability by:

  • Requiring a significant number of practical coaching hours before application;
  • Including examination questions that require analysis and application of knowledge gained from coaching experience;
  • Using performance-based examination to evaluate skills and coaching in real time;
  • Publishing Standards of Professional Practice to which certified trainers and coaches must adhere;
  • Ensuring commitment to a long-term standard of continuing education.

Individuals who have earned Certified CrossFit Trainer or Certified CrossFit Coach credentials will redefine fitness-industry standards through their dedication to results-based programming and training, practical application of knowledge, and comprehensive coaching ability.

Source: CrossFit Certifications

Sunday Funday 

Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups

Sometimes it's nice to have someone else count your reps for you!

Sometimes it’s nice to have someone else count your reps for you!

Sunday Funday

 

Happy 40th to This Guy! 

Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Rest exactly 4 minutes, and then repeat, rest exactly 4 minutes, then repeat for a total of three 6 min AMRAPs. 

Happy 40th birthday Ryan!  We hope it was a good one.

Happy 40th birthday Ryan! We hope it was a good one.

Happy 40th to This Guy!

Happy birthday Ryan!

Thank You! 

Press
5-5-5-5-5
then
4 rounds for time of:
Row 500 meters
Rest 3 minutes

Everybody loves organizing for a family picnic photo!

Everybody loves organizing for a family picnic photo!

Thank You!

Thanks to everyone for a great turnout at the annual family picnic and shop anniversary party last Sunday!  It’s been a great year and we are very excited about what we have planned for you this fall!

Happy Friday!

Cool Cruel Summer August Welcomes SugarWOD! – Tonight! 

AMRAP 12 MINUTES:
20 KB swings
20 slam ball (30/20)
20 wall ball (20/14)

Cool Cruel Summer
Tommy V
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Come and get your rope climb on.

Come and get your rope climb on and visit the SugarWOD table after you finish your workout to take part in the heat-specific raffle and more!

Cool Cruel Summer August Welcomes SugarWOD! – Tonight!

Check it!  The Cool Cruel Summer is back for the hottest edition yet!  We hope to see you tonight!

SugarWOD
Two weeks ago we dropped A LOT of information about programming and the benchmarks we plan to test every three months for the next year – starting in September.  If you missed this post series, find it here.

As part of this benchmark extravaganza, we want everyone to get squared away with the one and only SugarWOD (an app based workout results tracking application) so that you can fully participate in the next year of efforts.

Tonight, Roots welcomes SugarWOD (Roots athletes Drew and Shayna Larsen) to the Roots floor for some demos, question answering, raffle prizes, and more!  Whether it’s data transfer, how to use the app, or where is that Android app? – be sure to stop by the table to they can help you with your questions!

Be sure to stop by the SugarWOD table for all the details on how to get the app and make the best use of it over the next year at Roots.  3-2-1-go!...

The Workout?
Tommy V
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

As always, we’ll have ample scaling options for you.  Whether you’re new to rope climbs, do half climbs, or think 27 rope climbs seems like a lot we’ve got you covered!

The Heats 
We’ll run heats every 30 minutes!  Show up from 4:00pm on, put yourself in a heat, workout, and then stay for food and drink!

AND, immediately after each heat, head to the whiteboard and take part in your heat’s SugarWOD raffle!  

4:30pm 
5:00pm 
5:30pm 
6:00pm 
6:30pm

The Food
The boys at YellowBelly are back serving up their world famous gluten-free fried chicken, potatoes, and sides.  

The Drinks
Bring something to share.  We’re ready to party.

Questions?  Post to comments.