Functional Grip Strength Workout for January 27 2012
Deadlift
3-3-3-3-3
then
3 rounds for time:
500m row
25 thrusters (45/35)
15 pull-ups
Grip strength comes in handy all over the place! From the ability to hang on to a barbell to the creation of fresh squeezed margaritas, grip strength is where it's at!
Functional Grip Strength
Grip strength comes in handy all over the place! At what times or with what movements do you feel your grip fail you the most in workouts? Post to comments.
Valentine’s Day Roots Couples Workout Workout for January 26 2012
Press
3-3-3-3-3
then
“Elizabeth”
21-15-9
Cleans 135/95
Ring dips
A Valentine's Day Couples Workout WITH childcare? It's true! Leave your children in the care of these two capable, responsible, friendly, and wonderful Roots college kids. We also think they are a GREAT hire.
Valentine’s Day Roots Couples Workout
Are both you AND your spouse or significant other members at Roots? Then mark your calendars for the Roots Valentine’s Day Couples Workout and Happy Hour.
When: Tuesday, February 14th at 5:00pm
Where: Roots
What: A couples team workout followed by happy hour.
Bonus: Child care! We have arranged childcare (ie babysitting) for house trained children. $10/child and $5 for each additional child.
Fabulous FORTY Workout for January 25 2012
CROSSFIT ENDURANCE: Meet at the Southwest corner of North Boulder Park for today’s 12:00pm workout – OPPOSITE the playgrounds and near the apartment building. SEE MAP HERE.
For time:
40 Box jump, 24 inch box
40 Jumping pull-ups
40 Kettlebell swings, 1 pood
Walking Lunge, 40 steps
40 Knees to elbows
40 Push press, 45 pounds
40 Back extensions
40 Wall ball shots, 20 pound ball
40 Burpees
40 Double unders
In honor of one awesome member of the Roots coaching staff - we'll be doing the Fabulous 40 at the shop today, instead of the Filthy 50. Happy four zero T-Hulk.
Fab Forty
If you haven’t seen the original, check out this video first so you have some context! Then, have fun with this CrossFit-themed version. AWESOME. Thanks for sending Keane.
Percentages Workout for January 24 2012
Back squat
3-3-3-3-3
Rope Climb
1-1-1-1-1-1
Nathan and the Roots intramural soccer team rock it on Friday nights. Come check-out a game!
Percentages
1 rep, 3 rep, 5 rep maxes! How do they all relate!? We’d love to say they’re all part of a perfect linear relationship, but sadly, that’s not the case. There are however some great tools out there to predict your hypothetical 1 rep max based on past performances.
Check out the following:
1. The back of your log book! There’s a great lifting percentage chart there.
2. One rep max calculator. There are MANY online. Here’s one to start with.
It’s YOUR Progress, Results, and Success Workout for January 23 2012
5 rounds for time:
12 wallball (20/14)
12 toes-to-bar
Amy and Nicole's Mom rock the rope climbs at Trident CrossFit in Alexandria, VA. Who is Amy? None other than our very own Karin's sister!
It’s YOUR Progress, Results, and Success
Hey there Roots crew! Many of you may have noticed a little bit more attention to strength over the past week. This will continue for awhile. What does this mean for you? It means, it is VITALLY important for you to track you results for the lifts so that each week’s sets yield you as great a result as possible!
As we progress over the next coming weeks we will use the 5 rep, 3 rep, and 1 rep maxes to scale loads, create hypothetical loads, and determine weights for new and different lifting sets.
Sure, you don’t have to track your progress but you may find yourself a little lost at the beginning of each class as we spew out “82% of one rep max…”
So, where can you do this?!
Look no further than the top right corner of this post where it says “Whiteboard” and log away! Or you can write it down in your log book or keep it in your phone. You could also tattoo it to your arm. Yup, it’s that important.
And finally, check out this great article sent to us by our very own Mr. Exercise!
Acute Sleep Deprivation Enhances the Brain’s Response to Hedonic Food Stimuli: An fMRI Study
Open Shop Sunday Workout for January 22 2012
Open Shop
10:30am – 12:30pm
Open to members only. Sign-up on MBO required.
Nicole sits in 7th overall after Day 1 of the SuperFit Games.
CrossFit Endurance Reminder – Starts Next Week Workout for January 21 2012
Run 3K
upon returning, take 5 minutes (and five minutes only) to find your 1 rep max squat clean
Check out the link to the run route above! It’s pretty straight forward, run east out the path and turnaround at the 49th Street trail exit (just past the two large double industrial buildings on your left).
What are these barbells doing? They're waiting for folks to return from their 5K to find a 1 rep max squat clean!
CrossFit Endurance is BACK!
Classes start this coming week and meet:
Mondays at 4:30pm
Wednesdays at 12:00pm
PLUS – come to the info meeting on FEBRUARY 1ST AT 7PM to find out about the designated CrossFit Endurance program.
For more baseline details – READ WEDNESDAY’S POST.
Prrrrress. Workout for January 20 2012
“Tabata This!”
Davis logs 13 rounds in Nate earlier this week. Nice work.
CrossFit Games Beta Site is Up! Workout for January 19 2012
Back squat
5-5-5-5-5
then
1-1-1-1-1-1-1
weighted pull-ups
Chest to bar means chest TO bar. TJ demonstrates.
CrossFit Games Beta Site is Up!
34 days and counting until the kick-off to the 2012 CrossFit Open! What exactly is the CrossFit Open? It’s the first stepping stone to the CrossFit Games.
Learn about the annual Games Season here. We highly recommend you do it! It’s a blast and a great example of the worldwide reach of the CrossFit community. We will be doing the CrossFit Open workouts each week as part of the regular WOD classes – so why not throw your results up online!
Actually – let’s be honest – we NEED you to do it! The CrossFit Open is also the stepping stone to qualify a TEAM for the regional competition. But here’s the catch – ANYONE for ANY WORKOUT can contribute points to the team effort.
Now, I know what some of you are thinking – how could I help out? Can you row? What if one of the workouts is 1,000m row for time? We have some SICK ergers at the shop. We need your help. What if it’s max deadlifts in 5 minutes?…ahem, Ryan. What if it’s max distance handstand walk? We need YOUR score.
So please, please consider registering for the Open. We’ll continue to harass everyone at the shop over the next few weeks!
CrossFit Endurance is BACK! Workout for January 18 2012
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
CrossFit Endurance is BACK!
CrossFit Endurance is Back!
Starting this coming week, CrossFit Endurance is back on the schedule. That’s right, we won’t let a little wind and snow keep us down. The plans for CrossFit Endurance at Roots are BIG and we are starting RIGHT NOW!
-Is running a half-marathon or a faster 10K on your list of goals?
-Is a triathlon in your future?
-Have you been frustrated or injured by the long, slow distance training methodology that virtually every other training program utilizes?
-Do you want to be the person sprinting in the door after the 4th 400M run in “Kelley” and going right into box jumps?
-Is running a weakness that you are ready to attack?
If you answered yes to any of these questions, you owe it to yourself to explore CFE.
DON’T MISS the Info Session on Feb 1st at 7PM. Roots members as well as anyone interested in CrossFit and Endurance training is welcome to attend.
What is it?
CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. Power and speed are critical components to success in the endurance world. With careful planning, our strength and conditioning plan increases these two mainstays of performance while decreasing recovery time, reducing injury, promoting preservation of lean tissue and creating a more sustainable performance curve.
We focus on eliminating unnecessary volume of training while increasing intensity. Our programming is structured, sport-specific and seamlessly integrated with Olympic lifts, powerlifting, gymnastics movements, explosive activity and mobility-based support. Everything we do focuses on midline stabilization and working from the inside out.
Our strength and conditioning approach for endurance athletes is unparalleled. We incorporate the CrossFit fundamentals of being constantly varied. Repetition is the enemy and results in a decreased ability to build fitness.
Make no doubt, this program is not easy, but the journey is what makes the results that much more rewarding.
Our design is to maximize you as a sport-specific athlete and to elevate your fitness.
What does this look like at Roots?
From now until March 12th, we will have 2 CrossFit Endurance workouts per week. Think of this as preseason. This is the time to test the waters and experience first hand what CFE is all about. Beginning March 12, we are upping the ante and will launch a full-fledged 12-week CrossFit Endurance program at Roots for a limited number of athletes that are ready to commit to making this the focus of their training. This program will combine the CrossFit WODs that you are used to with CFE-specific workouts. It’s going to be SICK!
How do I sign up?
- Sign up will be on MBO just like any other WOD. The Preseason CFE WODs (until March 12) are open to all members and are included in your membership. Class times will be Mondays at 4:30pm and Wednesdays at noon. You must be a member of Roots to attend these classes.
- Come to the Info Session. We will outline the program and answer all your questions. If you have friends that are not yet members, they are welcome to attend the info session. We will be offering a Foundations class tailored to the endurance community prior to the program kickoff.
