Complete as many rounds as possible in 12 minutes of:
70-lb. dumbbell squat snatches, 10 reps
20 box jumps, 24-inch box
1 Day Away
Tomorrow is the annual 4th of July WOD and Breakfast! Please remember to sign-up ahead of time like normal so we know how many to expect. Visiting athletes please email email@example.com to reserve a spot.
Don’t miss out on the annual shop breakfast afterwards! We’ll provide eggs, bacon and cold-brew coffee. You can sign-up to bring a side or drink to share at the front desk. Our friends from Teton Waters Ranch will also be providing breakfast sausages and they will be onsite with other varieties of their 100% grass-fed beef products.
See you all there!
5 Rounds with a partner:
20 wallball (20/14)
Bring a Friend Day!
Today is the day! The day to bring that person that you’ve been trying to convince to give CrossFit a try into Roots to try out a workout with you. Click here to read the original post and look below for details.
What time? It’s all day! All group WOD’s are participating so you pick the time, sign-up yourself as usual and show up with your friend. We will take it from there.
Who can I bring? Anyone. CrossFit experience or not, all are invited.
Do I need to signup for my friend? Nope. You can have them create an MBO profile ahead of time or we’ll have them do it at the shop, but please arrive 5 minutes early if that’s the case.
I’m not sure if they can do the WOD. Not to worry. We have scaling for all the movements, for all fitness levels and any movement restrictions. The brand-new-to-CrossFitters will be doing fewer reps and rounds as well.
Can I still come if my friend bails? Absolutely! We will partner you with someone or scale the WOD to be done solo. Either way you’re going to leave tired and sweaty.
Tomorrow, Thursday, is Bring a Friend Day at Roots!
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
And Then There Were Four
Welcome to the world the newest member of the Christensen clan, Campbell Lane Christensen! You’ve all seen Nicole around the shop working hard and smart awaiting her arrival and the wait is over. She was born early yesterday morning at a healthy 8lbs and 20.5in.
Congrats Eric, Nicole, and Hattie!
Don’t forget that this Thursday is Bring a Friend Day!
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 handstand push-ups
20 hip extensions
Meet a Root: Megan Casey
1. Vitals: Megan Casey, joined Roots in November 2014
2. Where were you born/raised? Littleton, CO
3. Married, kids, family? Dating fellow Roots member Nick Woolger, no kids.
4. What do your days consist of? Sitting at a desk doing boring engineering work for most of the day while debating if I should go to CrossFit after work or go to happy hour instead – it’s a constant battle.
5. What is your favorite thing about CrossFit? I like working out in a group with set workouts. I have never been apart of any kind of gym group before so it was easy to just stop working out when the workout started to suck and call it good. At CrossFit though, I feel like I have to finish so I fight through the suckiness thus getting more of a workout than I would if I was dictating the pace myself.
6. What is your least favorite thing about CrossFit? There’s a lot of top notch athletes so sometimes it’s intimidating working out with them and sometimes I get embarrassed when I’m the last one working out. Everyone is really nice though so it makes it a lot easier.
7. Favorite WOD or movement? I like the 1 rep barbell work outs because I can track my progress pretty easily and feel myself getting stronger
8. Lease favorite WOD or movement? Thrusters, burpees, wallballs – I don’t like going up and down a lot.
9. Do you have any goals in CrossFit? I hope to someday do an unassisted pull up, I’ve never been able to do pull ups. Even when I was a kid, I’d always get the presidential fitness award but only because I could substitute the pull ups with hangs.
10. When you’re not CrossFitting, what activities keep you busy? I like to cook, bake, ski and play trivia.
11. How do you make CrossFit a part of your weekly schedule? I use it to fill in the time between work and when Jeopardy is on. Before CrossFit, it was a pretty wasted time slot – unless there was a happy hour going on.
12. Any favorite stories about a CrossFit experience? Funny, comical, happy cool? Some days after a tough workout I’m super sore and stiff and feel like I can’t do anything but I know it’s because I’m getting stronger in the long run, but then I worry about what if the zombie apocalypse happens on one of those sore days and then I can’t outrun the zombies because I’m too broken from working out and then all my CrossFit would be worthless.
Death by C2B Pull-Ups
With a continuously running clock do one chest-to-bar pull-up the first minute, two chest-to-bar pull-ups the second minute, three chest-to-bar pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
This is a part of the yearly benchmark series. Log Your Score.
Fourth of July Workout and Breakfast Cookout
21 power snatch (95/65)
15 power snatch
9 power snatch
Double-unders help improve balance, agility and especially coordination. These skills carry over to every other movement in CrossFit so the importance of mastering them cannot be overstated. They also happen to be one of the most frustrating exercises to master. The great thing about double-unders though is that they can be practiced anywhere anytime as long as you have your rope handy.
Start with trying to get one and then two and so on. If you use the double-single-double technique it’s time to take the next step. Make yourself attempt two in a row even if you fail repeatedly. The timing and coordination needed to do consecutive reps cannot be learned by adding singles between your doubles.
Try this workout on your own. Start by doing 1 double-under, then rest and try for 2 consecutive. If you get 2 then you’ll rest and go to 3 and so on until you reach 10. If you mess up a set you start over with 1. Continue this until you can get 10 consecutive regularly.
3 rounds for time of:
30 Squat Clean, 95/65#
This is part of the yearly benchmark series. Log your score.
Say Hello to Our Little Friend
Hadley Caroline Norton was born Tuesday, June 23rd. Her mom, Cara, was in the gym earlier that day working on her push jerk which turns out to be great for inducing birth. This is Cara’s second baby while being a member at Roots so you can look to see her crushing WODs again in no time.
Welcome to the world Hadley and congrats Cara and Bernie!
Shoulder press 1-1-1-1-1-1-1 reps
Weighted pull-up 1-1-1-1-1-1-1 reps
Bring a Friend Day at Roots
Do you have a friend or family member that has been asking you what this CrossFit thing is all about and why your butt looks so amazing? Or maybe there is someone that you have been trying to get in the door but they’re not sure if CrossFit is for them and they think you’re a little crazy. The best way to explain to someone what we do here is to show them!
We want to make getting that friend in the door a little easier for you, and to help you to convince them that you’re not crazy (or if you are, at least you’re in good company) by hosting a bring a friend to class day!
On Thursday, July 2nd, bring your friend to class so they can learn more about CrossFit Roots and try a WOD. All group WODs for the day will be doing a partner workout that will be challenging and fun yet scalable to all skill and conditioning levels.
Have more than one friend who is interested? Bring them all! Don’t want to bring anyone or just can’t convince them this time around? Come to class as usual and see some new faces.
If you are bringing a friend, sign yourself up in MBO as usual. You do not need to register your guest. Please plan to arrive 5 minutes early so we can get a waiver filled-out. You can save some time at the door and have them create a profile in MBO in advance.
Post questions to comments.
Row 2,000 meters
50 wall-ball shots, (20/14)
Row 1,000 meters
35 wall-ball shots, (20/14)
Row 500 meters
20 wall-ball shots, (20/14)
Skinny Jeans and Rhabdo
I’ve never been a fan of skinny jeans for men. With the amount of squatting we do in CrossFit they just don’t fit and I’m really happy about that. This story explains the hard lesson a young lady had to learn about wearing skinny jeans, and it turns out they’re dangerous! Well, only if you intend to actually move in them.
Have you found your clothes fitting differently since you started CrossFit?
3 rounds for time of:
7 bar muscle-ups
205-lb. squat clean and jerks, 7 reps
Watch the video above and you’ll notice that the athlete, Dave Durante, keeps his legs straight and his body long throughout the entire movement. Even as he moves into the kip his knees remain straight and you can see him move from superman to hollow identically each rep.
Gymnastics begins with positions. What are the positions we need to get into? In today’s case, it’s superman and hollow hold. The next step is developing the ability to get into these positions quickly, and for most of us this is where things begin to fall apart. When we perform hollow holds and supermans on the floor everyone’s legs are straight, bellies are tight and arms are extended, but when we take these positions to the pull-up bar and perform a kipping pull-up what happens? Often the legs bend, bellies are over-extended and arms begin to pull too early. We anticipate the end-goal and we bypass everything in-between. If we’re strong enough, it works but it keeps us from ever reaching our true potential.
Drilling these positions is not just to look like we know what we are doing. They are the foundation on which the gymnastics movements rest. If you can do a chest-to-bar pullup and a dip, you are strong enough to do a muscle-up, ring or bar. What is lacking for most is the ability to stick to the correct positions once you add the intensity of performing the complete movement. When things begin falling apart, start over with the basics: what positions do you need to hit and how do you get from one to the other quickly? Until the correct positions become your natural movement pattern you will continue to struggle with the basic gymnastics movements, so put in the work now and you will welcome WODs like these later.