Overhead Squat


Mobility class smashing quads!


As we continue to push our bodies harder and harder throughout the week mobility becomes a larger priority.  With all that muscle building comes some very necessary basic maintenance in order to keep things moving smoothly.  And that is where mobility class comes in!
Mobility class is a half hour and offered twice a week: Tuesdays at 5:30pm and Fridays at 12:00pm.  We address areas that have taken a beating so far throughout the week and prep for upcoming WODs.  And requests are always encouraged!
If you haven’t already, try a mobility class and address those tight muscles, bust up those knots and soften those tissues before they have a chance to become nagging issues.
Have you attended a mobility class?

2015 CrossFit Games Recap 

thrusters (95/65)


This is part of the Yearly Benchmark Series.  Log Your Score.


Athletes were introduced to the peg board for the first time in the second to last event.

2015 CrossFit Games Recap

The 2015 CrossFit Games came to an end Sunday night and a new male and female stood atop the podium.  After 4 days and 13 events, Ben Smith and Katrin Davidsdottir are the 2015 CrossFit Games Champions.

Events kicked-off Wednesday with some very non-typical CrossFit workouts including a 2mile paddle board combined with swimming in the ocean and moving hundreds of pounds of sandbags with wheelbarrows resembling mini-tanks.  Day 2 became known as Hero Day as athletes started the morning with Murph and finished with Heavy DT.  Day 3 involved an obstacle course, flipping a 560 lb refrigerator shaped block known as the pig, legless rope climbs, handstand walking, and rounded out with bar muscle-ups and heavy thrusters.  On the final day, athletes were surprised with some completely new movements involving peg board ascents and double kettlebell deadlifts at 203 lb each!  Did you know kettle bells even got that big?!

At the end of the week athletes looked completely spent and rightfully so.  40 each of the world’s fittest men and women showed up to compete but in the end only 2 would walk away with the gold.  All the athletes performed wonderfully and truly demonstrated that the limits of the human body are far from defined.  We’d like to throw out a big congratulations to Camille on winning Event 10, Triangle Couplet, and finishing 13th overall.

Strengths, Weaknesses, and Just Checking the Box 

5 rounds of:
3 minutes of rowing
3 minutes of rest
Post total distance rowed.


Bird hasn’t let a setback stop her from getting fitter.

Strengths, Weaknesses, and Just Checking the Box

Last week we talked about hitting WOD’s with all-out intensity vs. pacing and how both methods have a place and should be a part of every athletes toolbox.  Today I want to discuss the considerations that should be made when you see a WOD.  
In any WOD there are going to be things that you’re good at and things you’re bad at.  Sometimes the entire WOD consist of things that are weaknesses and other days, though they seem to occur much less frequently, are all strengths.  Depending on which category the movements fall into our approach to the WOD as a whole changes.  Strengths are going to be attacked.  These are movements we are proficient at, we feel confident with and typically know how hard we can push ourselves through them.  Weaknesses are movements we know we will struggle to get through and if attacked too aggressively will lead to redlining our heart rates.  These also tend to be movements that frustrate us quickly.
When looking at the daily WOD see what your strengths are and plan to attack them hard.  This is where we need to make-up time because we know there will be plenty of rest once we get to our weaknesses.  Once at our weaknesses we need to have a plan.  Break things up into smaller sets or just take a slower pace in general and chip away.  If a workout plays to all strengths then it’s going to be a great day and you should go into it with a PR in mind.  If you’re looking at all weaknesses, then buckle up and get ready for the ride.  Stay patient, keep calm and just keep moving.  Remind yourself often that a weakness won’t become a strength in one workout.
Now, the last category a workout may fall into is what we like to call a “check the box” kind of day.  I first heard Nicole use this term and I think it sums it up perfect.  Some days you’re going to come in feeling beat-up, wether it’s because of a long day at work, a vacation of crappy food and drinking, a night of little sleep or maybe it’s been a tough week in the gym.  On these days you just need to come in and get the workout done.  Check the box.  Did the workout; Check.  No expectations and no beating yourself up when it’s over.
Approaching the WOD with a realistic attitude of how things are going for you that day, that moment, will help you keep things in perspective and get more out of your training.  When HQ throws you a bone, jump on it!  When they throw you a curve-ball stay calm and chip away.  If it’s just an off-day, then recognize it as such and just check the box.
What are your strengths and weaknesses?  Have you ever just checked the box?

Regularly Learn and Play New Sports 

5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions

Regularly Learn and Play New Sports

What new sport are you trying today?  

Post to comments.

Last Chance Roots Apparel Order 

Front Squat 10-5-3-1-1-1-3-5-10

Last Chance Roots Apparel Order

Don’t miss out on all the sweet new Roots’ apparel.  Tomorrow, Sunday, is your last chance to pre-order your new 6th Year Anniversary tee, tank, hoodie, or all of the above!

You can either order at the Roots’ front desk or online through the Square Store.

Shirts are expected to come in the week of August 14th, just in time for the Anniversary Party!

Round 2 

Chipper 2
21 parallette handstand push-ups

15 snatches (165/105)
9 muscle-ups


Round 2

For those who came yesterday this workout may look familiar.  Same rep scheme but with two new movements.  Muscle-ups are still on the menu, but don’t worry we have an entirely different way to scale than yesterday that will help you on your quest for the muscle-up.

And to keep with the theme, it’s also the second day of the Games for the Individual and Team competitors.  Go to ESPN3 or come into the shop to see all the action.  Murph is up first for the Individuals!

Throwback Thursday 

For time:
21 one-legged squats with a 65-lb. dumbbell
185-lb. clean and jerks, 15 reps
9 muscle-ups


Recognize anyone?

Throwback Thursday

With our 6th year anniversary approaching I couldn’t help taking a trip down memory lane in the CrossFit Roots Flickr account.  Here’s a throwback to Roots’ early days in the old space.  Still the same shenanigans and a lot of the same people, just a much smaller space and not as many toys.  

We enjoy our new home but we never forget our Roots!

Were you around at the old shop?  

Paleo Sloppy-Joe 

Watch Teens and Masters Day 2 or go to ESPN3 or come to the shop to see Day 1 of Individuals.  

3 Rounds For Time
Row 500m
1x BW Deadlifts, 12 reps
20″/24″ boxjumps, 21 reps

Paleo Sloppy-Joe

Need something new on the family dinner menu?  Sloppy-Joe’s are always fun!  We tried this recipe last week and it is a winner.  It calls for honey, which we left out and it was still delicious.  Pile it on top of a roasted portobello cap for a real treat.  Enjoy!

The 2015 CrossFit Games Begin! 

Push Jerk

The 2015 CrossFit Games Begin!

Today is the start of the 2015 CrossFit Games in Carson, California.  The Teen and Masters divisions kick it off starting at 9am this morning.  For the full schedule of today’s events GO HERE.

Check out the video above to see what some of the top male athletes have been doing in the weeks leading up to the Games.  As you can tell they are all business.

Intensity Strategery 

42-30-18 reps for time of:
20-lb. wall-ball shots
75-lb. sumo deadlift high pulls
20-inch box jumps
75-lb. push presses
Row (calories)

Intensity Strategery

Often times when I approach a WOD I find myself thinking about the best way to execute so that I can get the best score possible.  And in the directions of most WODs we encourage this.  AS MANY reps as possible or FOR TIME all indicate that the goal should be to produce the highest possible outcome.  In general, this is a great goal for any WOD and it will produce amazing results given that all other factors aligned with fitness are dialed-in as well (nutrition, sleep, stress, etc.).

Today what I want you all to consider is that sometimes the best possible score is not necessarily always the best possible goal for your individual health.  Here is what I mean.  Lets say that you’re very dialed-in to your physical capabilities and you are very good at knowing exactly how hard to push yourself so that you get the best score without ever pushing so hard that you hit a wall.  You will see some amazing gains from this strategy, no doubt, but there are gains to be made in occasionally allowing yourself to hit “the wall.”

We’ve talked about adaptation before and now we know that to continue gaining health benefits from working out we must continue throwing things at ourselves that make our bodies adapt (constant variation).  If we always approach a WOD with the mindset of pushing ourselves just hard enough to get good results but never to the point of going so hard that we end up over-taxing ourselves then we’re missing out on the benefits to be gained in pushing ourselves well outside of our comfort zone.  The same holds true for athletes who always come out of the gates wide-open and hit the wall early and then spend the majority of the WOD trying to catch their breath and lower their heart-rate. Typically these are athletes who also do not like to scale.  If you find yourself in this position most often you too are missing out on the benefits of knowing how to pace.

We purposely design WODs of varying time and load domains so that we have opportunities to try both methods.  Even still, there are athletes who attack Grace (30 clean and jerks for time) at the same intensity they would attack Cindy (20min AMRAP: 5 pullups, 10 pushups, 15 air squats), so it’s not a fail-proof system.  At the end of the day, it is up to the athlete how hard they will push themselves.

There is no right or wrong on how to attack a WOD, but it should be understood that there are benefits to both strategies.  One of the coolest performances I ever witnessed was Zac Pine trying to get a score of 400 on Fight Gone Bad.  He had his reps planned out for every movement and he held that pace for the first round.  And then he died.  Kidding, he didn’t die but he certainly hit “the wall” and could do nothing but try to hold on from that point forward.  He came up very short of 400 and very short of his PR, but it was cool to see an athlete hang themselves out there like that.  And while there are no scientific studies that I can quote to prove his gains from this strategy I think we can all agree that there was some mental grit attained that otherwise would not have been tapped into.  

There are no shortage of athletes who want to go heavier, but it’s very rare that you hear one say they’re going to go after the WOD as hard as possible out of the gates and just see what happens.