Front Squat 10-10-10-10-10 reps
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.
21-15-9 reps of:
Clean 135 pounds
Summer Apparel Pre-Order Runs Through May 22nd (Thursday)!
Check it out! The Summer apparel is squared away!
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!
: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.
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.
50 chest-to-bar pull-ups
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!
Deadlift 3-3-3-3-3 reps
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).
100 ft Walking lunge
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
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:
What to expect:
- Bring a swimsuit and a towel. Change in the privacy of our dressing room located inside the lab.
- 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.
- 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.
- 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.
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.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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!
4 rounds for time of:
27 Box jumps, 24″ box
11 Squat cleans, 145 pounds
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!
Five rounds for time of:
Run 400 meters
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!