5 rounds of:
10 strict chest-to-bar pull-ups
20 hip-back extensions
Perform the hip-back extensions slowly and methodically.
October Free Class
Curious about CrossFit? Please join us Saturday, October 4th at 11am for a free class and introductory session. We’ll introduce you to a workout and teach you about CrossFit and how we operate at Roots.
Roots members feel free to bring a friend to this session.
Questions? Post to comments.
Clean and Jerk
Less than one week until it goes down!
Join us for Roots’ 4th Annual Paleo Crocktoberfest crock-pot cooking contest! Bring your favorite crock-pot creation and compete against your fellow athletes for the title of Roots’ Ultimate Crocktologist!
Sunday, October 5th – 4:30pm
There will be 3 categories of competition – Entrees, Desserts, and Crocktails. There will be winners named for each category.
You do not have to compete to attend but if you are not entering a crock, please bring a side or drink to share.
Doors open at 4:30pm. Judging starts at 5pm. Eating starts as soon as the judges have had an opportunity to taste each of the entries.
Click the registration link to view full rules and details of the competition.
Questions? Post to comments.
This is the last workout for the September benchmarks! Record it!
Getting Reps Just Below Your Technique Ceiling
When talking about the Olympic lifts and gaining proficiency in them, Ryan often talks about the technique ceiling, opposed to a strength ceiling.
Picture this scenario. You’re in class and working up to a 3 rep max power clean. You do your first couple of sets and then your elbows start to break early on the third set, but you still complete all three lifts and get them to your shoulder. A coach comes by and gives you a cue for how to fix it. You listen and try with all of your focus to accomplish the lifts without pulling early. But it happens again. You go down in weight, and just by five pounds, and voila, it’s fixed! So you go up those five pounds again, and the coach walks over to you and says, “You’re pulling early again.”
What the heck coach!? It’s just five pounds and I’m still making the lift!
Ever been in this situation? You’ve reached your technique ceiling. The maximum weight that you can lift with good form. Any more weight on the bar and while you can still accomplish the task, the way in which you did it will not progress you in the long run.
And the key to that last statement is “in the long run.” We can accomplish the work in many ways, but there are fewer ways in which the work done on that day will propel us further in the years to come.
Listening to your technique ceiling requires a lot of listening to your brain and ego. If your brain is telling you not to go up, but your ego is telling you that it’s ok, that is a great time to recognize the situation and work technique.
Today when you deadlift, listen to your body, brain, and ego and if a new 3 rep max with great form is not in the tank today, take pride in working your technique ceiling for the day.
How do you manage your brain and ego? Post to comments.
Reminder! The 9:30am workout will be held at North Boulder Park. Meet at the southwest corner of the park (the usual spot).
There will be Open Shop from 6-8pm.
Six 2 minute rounds, alternating between:
Run 200m, max reps lunges
Run 200m, max reps squats
Real nutrition makes its way to the NBA
Read about Lebron James’ 67 day ketogenic diet challenge here. He got the idea from his ex teammate Ray Allen who has embraced the Paleo diet to increase his ability to recover.
In Teams of 4:
4x100m Sandbag Relay
100 Medicine Ball Clean to Overhead
50 Medicine Ball Clean to Overhead
Meet at the Track
Centennial Middle School
2205 Norwood Ave
Meet Trevor at the southwest corner of North Boulder Park
There will be Open Shop from 6-8pm at Roots. Come in and finish your weekend off right!
Reminder! Open Shop on Sunday has been moved to 6-8pm for this weekend only.
4 rounds for time:
15 Abmat Sit-ups
15 KB swings (24/16)
Pam on the Podium
Last weekend Pam and Jim competed in the Front Range Masters Championships at Front Range CrossFit in Denver, Colorado.
Pam took 3rd overall in the women’s 50-54 age category and improved her performance in all areas greatly from her previous year.
Jim took 7th in men’s 40-44 division.
A big congratulations to these two!
Check yesterday’s post for updated instructions for getting SugarWOD installed on your Android phone.
As many rounds as possible in 20 min:
Fashion Friday Recap
A big thank you to Chelsea Boulder and Liz of Mile High Style for hosting last week’s Fashion Friday! We had a blast hitting the town! Liz described dressing yourself well as a process. Establish a strong foundation of basics, shop with purpose to enhance that foundation, and learn how to maintain it- not unlike sticking to a paleo or zone diet. What CrossFitter wouldn’t like that?
For those of you who missed it, here are a couple of Liz’s words of wisdom. It sounds simple but the foundations are the key to success.
3 Simple Key Points for dressing a fit physique -
- Good style = impeccable basics + bold accessories
- Start with the foundation for your wardrobe before investing in special pieces
- Athletic bodies should maximize length: v-neck, tops hit at hips, add height
10 Clothing Basics for Every Closet -
- skinny/straightleg jeans in blue and grey
- v-neck tshirt in white and grey, longsleeve and shortsleeve
- tank top in white and black
- white buttondown
- nude camisole or tank
- silk camisole
- black or navy blazer
- jean jacket
- black leggings
3 rounds for time of:
20 wall-ball shots to 12-foot target
15-foot rope climb, 2 ascents
My parents enrolled me in gymnastics at age 3 because they were afraid for my safety, as I frequently tried cartwheels on couches and flips off diving boards. I began competing gymnastics in Virginia under very strict Russian coaching, and at age 11 moved to Colorado Springs where I competed through level 10. I took a break in high school to focus on my academics, but gymnastics came back into my life while I attended CU and had the opportunity to coach at CATS. I immersed myself in coaching and all things involving children, and in the years since I attended CU again, earning my Masters Degree in Educational Psychology and K-6 teaching certificate. I am so grateful to be able to pursue my passions for coaching and teaching! I enjoy the sport even more as a coach; I can share in the joy of progress and success of all the athletes I work with!
Now a days- I still try gymnastics and the things I used to be able to do, I just have more consequences the day after. It’s also difficult getting used to a body that is 8 inches taller than the day I was done with the competitive sport. Nevertheless, I still try! One proud moment- regaining the strength to do my stalder press to handstand after 8 years of not being able to do it!
You can also find me romping around Boulder with my boyfriend and our dogs- hiking, climbing, skiing, or my new favorite- paddle boarding!
- Girls Coach Level 3-7
- University of Colorado: Masters Degree in Educational Psychology and K-6 teaching certificate
- USAG Professional Member since 2006 (Safety Certified, NCIS Background Check Certified)
- Certified through the Positive Coaching Alliance
Jessica teaches the Thursday 12:30pm gymnastics class. Come and learn some new shapes!
…& SugarWOD Android Update
From Drew:Thanks everyone for using SugarWOD over the past months. It has been especially fun seeing all the new faces that have joined since Roots launched the new programming and emphasis on benchmarks. Last week alone, Roots athletes recorded 400+ workouts, gave more than 1500 fistbumps and wrote almost 200 comments!
And now… we are very excited to start bringing Android users into the fold! While this initial Android version does not have all the bells and whistles of the iPhone app, you can do all of the essentials to record your workouts and participate with other athletes. Over the coming weeks we will be releasing updates with more and more features.
Only Roots athletes will have access to this early version. If you’d like to get in now, go to this Google Group and click on “Apply for membership”:
https://groups.google.com/forum/#!forum/sugarwod-alpha-test-group**Updated: After you have been added into the Google Group, go to this link to install the app from the Google Play store:- – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – -
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters
Science Friday Sweeteners
Artificial Sweeteners May Disrupt Body’s Blood Sugar Controls
Check out this NYT blog post that looks into how artificial sweeteners may be changing gut biota. I think we’ll see a lot more about the relationship between our health and the bacteria in our guts, in the near future.
And if you want to listen to more about it, here is a Science Friday episode on the subject.
2 rounds for time of:
30-inch box jumps, 20 reps
24-inch box jumps, 30 reps
20-inch box jumps, 40 reps
The Salmon is Back
Back by popular demand, Wild Alaska Salmon at Roots!
Buy directly from the fisherman – Matt from Wild Alaska Salmon will be at Roots delivering Wild-Caught Alaskan Sockeye Salmon Tuesday, September 30th from 11am to 1pm and 5 to 6:30pm.
Place your order in the retail area at Roots by Monday, September 29th to ensure you get exactly what you want. You can pay with check, cash, or card when you pick up your order. Orders cannot be charged to your Mind Body account.
Check out WildAlaska-Salmon.com for more information on where your fish is coming from.
Special CrossFit Roots Pricing
-Save even more if you buy 30lbs
Dates and Deadlines
-Order by Monday, September 29th.
-Pick up on Tuesday, September 30th between 11 and 1 or 5 and 6:30pm