Live Coverage of the CrossFit Regionals Today.
 

 

Front Squat 10-10-10-10-10 reps

Ryan contemplates watching the final heats throw down.  Final verdict?  Yes!

Ryan contemplates watching the final heats throw down. Final verdict? Yes!

Live Coverage of the CrossFit Regionals Today.

Find out who’s qualifying for the Games and who’s taking home a 4th by watching the LIVE broadcast of the CrossFit Regionals.  This week, catch the North East and SoCal regional finals LIVE.  The show starts at 3 p.m. PT on Sunday, May 19th.

Click here when the time comes!

 

Summer Apparel Pre-Order Runs Through May 22nd (Thursday)!
 

 

“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

Trish sets up to clean house

Trish sets up to clean house

Summer Apparel Pre-Order Runs Through May 22nd (Thursday)!

Check it out!  The Summer apparel is squared away!

Check out all the new styles and colors here.

Place your order at the front desk by Thursday May 22nd to ensure you get the size and color you want.  Some items are available for pre-order only!

 

HOT!
 

 

Tabata protocol:
Push-up
Abmat
Air Squat
Sprint (run)
:20 work/:10 rest. Complete all 8 rounds of one exercise before moving on to the next. Score is total reps accumulated. Run rep counts if you make it back to where you started.


Created with Admarket’s flickrSLiDR.

HOT!

PARIS — Portland-Born, Boulder-based designer Stefanie Christensen is really hitting her stride, as seen in her summer 2013 collection shown today at Roots Fashion Week.

The look: Loudly rebellious. A daytime workout wardrobe with a subtle punk edge.  Standard men’s tees in blue and sporting a high quality poly-cotton blend made for a summery  look that screamed pair me with some black board shorts and let me do Murph.  Women’s tanks made a debut alongside sculpted shoulders and bare biceps – black and orange color options said sleek and hot and loud and proud.   And the women’s flowy shirt let everyone know that Christensen’s line has you covered for those late cool nights at the Cool Cruel Summer series.  And finally, NEON UNISEX TANKS.  Christensen paired CrossFit’s fitness forward mentality with the fashion forward unisex neon tank.

The inspiration: “Mountain surf silhouettes on a canvas of high quality fibers, utility and cool fitness independence.”

The verdict:  Christensen is carving out a real niche for herself with sweatable everyday get-ups that are anything but ordinary.

Roots’ radical new summer gear is available for pre-order now at the front desk!

Details:
Men’s Surf Tee – $24
Next Level Apparel CVC Crew. 60% Cotton / 40% Poly. Sizes S-XL
Women’s Surf Tank – $24
Bella Sheer Mini Rib Racerback Tank. 98% Cotton 2% Spandex. Sizes S-XL (Samples will be available to try beginning Friday afternoon)
NEON! Unisex Surf Tank – $24 (PRE-ORDER ONLY!)
American Apparel Unisex Poly Cotton Tank. 50% Cotton /50% Poly. Sizes XS-XL. Note – This is unisex sizing.
Women’s Flowy Long Sleeve Tee – $36
Bella Women’s Flowy Long Sleeve Off Shoulder Tee. 65% Poly 35% Viscose. Sizes S-XL. (Samples will be available to try beginning Friday afternoon)
Women’s Basic Tank – $24 
Bella Sheer Mini Rib Racerback Tank. 98% Cotton 2% Spandex. Sizes S-XL (Samples will be available to try starting Friday afternoon)
Pre-order runs through Wednesday, May 22nd.

The Cool Cruel Summer Series Starts in Two Weeks!
 

 

For time:
50 chest-to-bar pull-ups
Row 1,000

Cool Cruel Summer Series Starts in Two Weeks!

The Cool, Cruel Summer Benchmark Series is BACK again this summer and it kicks off on Thursday, May 30th at 4:30pm!

What is the benchmark series?  It’s a series of four CrossFit benchmark workouts on the last Thursday of each month throughout the summer.  And what summer series would be complete without wings, wine, and maybe some PaleoPong?  We’ll have it all!

Do the series for fun, to set new PRs, and to get in a workout just before we kick-off happy hour at the shop!

 

Regionals Coverage!
 

 

Deadlift 3-3-3-3-3 reps

Moving heavy loads!

Movin’!

Regionals Coverage!

Regionals starts this FRIDAY!  Check out all the information below to stay up on the action in each region.  Twitter, Facebook, and the Games.CrossFit.com site will all be firing away!  How anyone will get anything done at the office on Friday for the next four weeks, we have no clue!

And, don’t miss out on the LIVE coverage every Sunday night:

Live Coverage Each Sunday

Each Sunday, tune in for the special live broadcast of the Update Show. The final heat of women and the final heat of men will be streamed live from two Regionals each weekend. Sean, Pat, and Nicole will take you through summaries and highlights of all the action from the weekend with a special emphasis on the qualifying athletes from each region. Plus you’ll get to see the podium-deciding action live from the following regions:

Week 1: North East and SoCal (Show starts at 3 p.m. PT, May 19)
Week 2: South Central and NorCal (3 p.m. PT, May 26)
Week 3: North Central and South West (3 p.m. PT, June 2)
Week 4: Mid Atlantic and Central East (1 p.m. PT, June 9)

Additionally, Eurosport is airing a live 90-minute show of the final event from the Europe Regional on Sunday, May 19, starting at 6 p.m. CT.  The show will also be viewable online through the Eurosport player. We will provide links on the CrossFit Games site once we have them. The show will be broadcast in 20 languages in 59 countries. (Media Coverage at the 2013 Regionals).

See this article for the full details on the media coverage.

Dunk Tank Tests Today and Tomorrow
 

 

Check out our very own Arch on the CrossFit mainsite!

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

A woman with a heavy barbell is a beautiful thing.

A woman with a heavy barbell is a beautiful thing.

Dunk Tank Tests Today and Tomorrow

The mobile hydrostatic body fat testing truck will be at Roots today and tomorrow (Tuesday and Wednesday). This test gives you your weight, lean body mass, and percent body fat. Reserve your time using the links below. 

Sign up for:

Tuesday, May 14th, 6am to Noon
Wednesday, May 15th, Noon to 7pm

What to expect:

  1. Bring a swimsuit and a towel.  Change in the privacy of our dressing room located inside the lab.
  2. Don’t eat anything 2 hours prior.  Eating a big meal within 2 hours before the test may affect your results by up to 1 1/2%, but no more. Therefore, we advise you not to eat within two hours before the test. Working out and drinking water is okay.
  3. You should try to use the restroom and take a shower if possible. Also, please do not have large amounts of makeup or hair gel on when taking the test.
  4. Submerge yourself in water.  You will totally submerge yourself in water for only a few seconds. Simply count from one to five while underwater. You are in complete control.

The water is heated to between 89° and 94°, depending on the season. The water is also chemically treated for cleanliness to meet all local swimming pool and hot tub requirements of the local health department. We also replace the water every night.  We have a private dressing room onboard and for your comfort the lab is air conditioned in the summer and heated in the winter.

A trained technician will be with you every second of the test. You will have privacy and confidentiality during the entire test, which takes approximately 10 minutes.

Questions?  Post to comments. 

 

Yampa Valley Beef Spring Cow Orders.
 

 
The DUNK TANK is back Tuesday and Wednesday of this week!  Sign-up here.  
Tuesday, May 14th, 6am to Noon
Wednesday, May 15th, Noon to 7pm

Overhead Squat
5-5-5-5-5
Rockin' the ass to ankles back squat!

Rockin’ the ass to ankles back squat!

Yampa Valley Beef Spring Cow Orders.

Whole, 1/2, and 1/4 beef orders are back for spring!  See here for the details and read below for the full low down.

WHAT: whole, half and quarter beef orders
WHEN: Orders will be ready beginning in July and available through early fall
PRICE: $3.99/lb Hanging Weight
HOW TO ORDER: Sign Up on the clipboard at the front desk.
Post questions to comments.
Here are all the details straight from the folks at Yampa Valley Beef:
Spring is finally here and we are looking forward to another great summer! Our mountain pastures will soon be green and that grass will put the finishing touches on our superior All Natural Grass Fed Beef!
We appreciate your past purchases and want to reward our loyal customers with priority for our Whole, half and quarter beef orders!
We will continue to offer FREE delivery of these orders to your CROSSFIT gyms in the Denver and Front Range area. We expect to start delivery on these whole, half and quarter orders as early as mid-July and will continue delivery as the animals mature through the fall.
We take care of all the details for you, including arranging for custom processing and the biggest value, free delivery. We want to offer all this to you for a special price of $3.99 per pound, hanging weight. This is a great opportunity for you (your family and friends too) to stock up the freezer!
We will require a minimal deposit ($50, $75, $100) at the time of order and this deposit, although non-refundable, will be applied toward your balance due. All orders will be processed first come, first received.
New for 2013: We’ve heard your feedback! If it is easier for you to make payments toward your total amount due over the next few months we can accommodate those requests too!
Don’t miss out on the opportunity to have your beef delivered this summer and fall!

1 Rep Max Shoulder Press
 

 

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Everyone loves a good sprint.  Period.

Everyone loves a good sprint. Period.

1 Rep Max Shoulder Press

Come log your one rep max shoulder press today and learn the punishing nature of this classic CrossFit workout.

We’ve been doing a ton of handstand push-up work at the shop over the past three months.  We’re convinced it’s not only helping your Diane time, but it’s also secretly been increasing your shoulder press max.

Come find out!

Benchmark!
 

 

“Klepto”
4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds

LOTS of athletes PRed their 1 rep max backsquat last week.  Were you one of them?

LOTS of athletes PRed their 1 rep max backsquat last week. Were you one of them?

Benchmark!

You are selling yourself short if you don’t track your progress!  Without writing down your workout times and weights, max reps, and skills developed you have no way to gauge your improvement or identify weaknesses and accomplishments. Most importantly, you are not holding yourself accountable for your performance.

The data can also be used as a pick me up.  Maybe you have a bad workout and leave the shop feeling disappointed.  A quick look at your log and you see that in the grand scheme it was just one bad day, you PR’ed your CF Total the week before, and three days before you did Helen :28 seconds faster than three months ago.  Without that information your imagination can run wild with negative thoughts about your training and it can derail you. Stay on track and positive by logging your workouts!

Write it down, put it in your log book, or log it on one of the many online resources!

Farewell Tracie
 

 

Five rounds for time of:
7 Muscle-ups
Run 400 meters

Tracie's farewell cake at the Spring Social last Sunday.

Tracie’s farewell cake at the Spring Social last Sunday.

Farewell Tracie

And she’s off!  Be sure to give Tracie a big hug, smile, and high five this morning as she finishes up her last day of coaching at Roots.

We’ll miss you T-Hulk!