Standard Gym Protocol 

Elizabeth
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips

getting-fit-shane-mcconkey-1

View the full article on powder.com.

Standard Gym Protocol

Ski season is coming and what better way to get in shape than by taking some tips from the pros!

Check out this article originally published in Powder Magazine in 2007.  Ok, maybe we don’t want you to workout like this, but it certainly is good for a few laughs on a Tuesday morning!  Thanks Khem for sending it out way!

STANDARD GYM PROTOCOL
1. Waxing or trimming chest/back hair not manadatory but strongly encouraged.
2. Perform 300 push-ups prior to entering gym to “pump” upper body.
3. Apply oil every fourth workout (photo days). Use Crisco only when necessary (avoid tanning bed or heat sources).
4. When referring to muscle groups, precede with “the” and abbreviate all musculature (i.e. the lats, the pecs, the quads, the glutes). Make them their own entity.
5. Interject “the core” and “plyos” into conversation whenever possible.
6. When speaking to a member of the opposite sex and the abs are exposed, drop shoulders back to put torso at an angle, causing flexion and accentuation of the abs (also works for the breasts in females). Maintain position through rest of workout when in view.
7. Make sure someone is looking before performing your heaviest, most impressive set.
8. Avoid water during workout, as it causes bloating and reduced definition.
9. Do not stretch prior to workout. Loose muscles will make you wobbly.
10. Grunt often and loudly.

See the full article here. 

And it Begins! – The Great Benchmark Series of 2014/15 

Badger
3 rounds for time of: 
30 Squat cleans (95 lbs) 
30 Pull-ups Run 
800 meters

This month you'll see Badger, Cindy, Diane, and Isabel.  Boom!

This month you’ll see Badger, Cindy, Diane, and Isabel. Boom!

And it Begins! – The Great Benchmark Series of 2014/15

Happy Labor Day Roots!

September 1st marks the official kickoff of The Great Benchmark Series of 2014/15.  Come on in this morning for a great holiday weekend workout sure to leave you feeling like you put in some work on this holiday!

Not sure what The Great Benchmark Series?  Read the following series of posts to catch up on all that’s been going on and know how to approach the next year of benchmarks!

Clare Small Pool 

Pool Workout!

Meet at the pool!  Don't miss out.

Meet at the pool! Don’t miss out.

Clare Small Pool

Meet Trevor at Clare Small Pool on the CU Campus for a swimming workout with a CrossFit twist!

Clare Small Pool.
1855 Pleasant St
Boulder, CO

 

Weekend Plans! 

Reminder!  Classes at North Boulder Park at 8:30 and 9:30am.  Meet at the Southwest corner of the park. 

On a continuously running 3 minute clock, perform 8 sets of:
400m run
10 medball cleans (20/14)
5 burpee over medball

Drill your movement.  And when you think you've drilled it enough - drill some more.

Drill your movement. And when you think you’ve drilled it enough – drill some more.

Weekend Plans!

This weekend Roots makes a tour around Boulder.  See below for all of the weekend group class activities!

Saturday – meet at North Boulder Park.  Classes at 8:30 and 9:30am

Sunday – a pool workout at Clare Small Pool!  Classes at 8:30 and 9:30am

Monday – we kickoff the benchmark series with Badger.  Classes at 8:30 and 9:30am.

 

Days of My Youth 

165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell.

Days of My Youth

Ski season is upon us!  The first cool breeze blew into Boulder this week and soon enough we’ll be knee deep in snow.

MatchStick Productions visits the Boulder Theater on September 12th to present Days of My Youth.

Are you getting a ski pass this year?  Which one?  Post to comments.

Harvest Hoedown Call For Volunteers. 

“Tosh”
3 rounds:
run 200m
rest 1:1
run 400m
rest 1:1
run 600m
rest 1:1

The benefits of waking up at 5:30am to workout - leaving the shop to a full rainbow.  Photo Credit: Jake Durling

The benefits of waking up at 5:30am to workout – leaving the shop to a full rainbow. Photo Credit: Jake Durling

Harvest Hoedown Call For Volunteers.

We’re looking for enthusiastic volunteers to help with the upcoming CrossFit Roots Harvest Hoedown competition.  For more information on the competition, read here.
The competition will go down on Saturday, October 11th.  As many of you know, a well-run CrossFit competition relies on the help of many great volunteers.  We’re looking for people who can help judge the events, greet athletes and spectators, set-up, clean-up, score, and have fun while doing it!  If you’re interested in lending a hand, please read on!
We will have a mandatory volunteer meeting on Saturday, October 4th.  In the meeting we’ll do a walkthrough of the event, cover movement standards for judges, and review the day’s event schedule.
If you’re “IN”, even halfway, send Shane Upchurch (shane@crossfitroots.com) an email letting him know and we will add you to the volunteer list.  We will send out more information in the coming weeks to this list.
Questions?  Post to comments. 

Rising Obesity 

10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories

Rest 1 minute between rounds. Score equals the total number of calories rowed.

Slamball magic.

Slamball magic.

The Whys of Rising Obesity

The Harvard School of Public Health explores the reasons Americans overeat and are getting fat.

Read here.

“Although sedentary lifestyles often share part of the blame for the epidemic, Mozaffarian said that is largely unwarranted. People today, he said, are no less active than they were in the 1970s, before the epidemic began to take hold. Rather, he said, the blame lies squarely on changes to the American diet since the early 1980s.”

Open Shop – Wednesday Evenings 

Deadlift 3-3-3-3-3 reps

Holding strong.

Holding strong.

Open Shop – Wednesday Evenings

Oh hey!  In the survey we heard you’d like an evening Open Shop time during the week.

Starting tomorrow, we’ll hold Open Shop on Wednesdays from 7-9pm.

In addition, we’ll hold WOD1.0 at 6pm on Wednesdays.

 

Nicole Passes the CCFT and Earns the Certified CrossFit Coach Credential 

5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders

Currently, Nicole is one of 45 trainers worldwide to hold the CrossFit Level 4 credential.  You can search the CrossFit Trainer Directory at http://trainerdirectory.crossfit.com.

Currently, Nicole is one of 45 trainers worldwide to hold the CrossFit Level 4 credential. You can search the CrossFit Trainer Directory at http://trainerdirectory.crossfit.com.

Nicole Passes the CCFT and Earns the Certified CrossFit Coach Credential

Coaching, in any sport, is equal parts science and art.  Nicole Christensen has proven that she possesses both.

In July, CrossFit took a massive leap in the world of professional training and released a four-level certificate and certification process accredited by the National American Standards Institute.  CrossFit is the only program in the fitness industry to require a live, performance-based coaching test as part of its credential and certification process.  The highest level of this process is the Certified CrossFit Coach (CF-L4).

By passing the CrossFit Level-4, Nicole earned the title of Certified CrossFit Coach (CF-L4), CrossFit’s highest coaching credential.

She is currently one of 45 individuals worldwide (11 of whom are female) that have earned this credential.  

Please join us in congratulating Nicole on this tremendous accomplishment and honor!

For more information on this credential, read below.
You can search the CrossFit Trainer Directory HERE.

CrossFit Inc. is dedicated to the advancement of human health and athletic performance. It is the first fitness organization to provide precise and quantifiable definitions of fitness and health. This precision demands results that are observable, measurable, and repeatable. To support this mandate, CrossFit is committed to results-based education and training that includes entry-level courses such as the Level 1 Certificate Course and the Level 2 Coach’s Prep Course, as well as advanced credentials such as Certified CrossFit Trainer and Certified CrossFit Coach.

While the certificate courses are open to trainers at all stages of development, CrossFit Certifications are advanced credentials that ensure experienced individuals possess broad knowledge and finely honed abilities in the field of professional training. The certifications provide the public with an assurance of competency and professional accountability by:

  • Requiring a significant number of practical coaching hours before application;
  • Including examination questions that require analysis and application of knowledge gained from coaching experience;
  • Using performance-based examination to evaluate skills and coaching in real time;
  • Publishing Standards of Professional Practice to which certified trainers and coaches must adhere;
  • Ensuring commitment to a long-term standard of continuing education.

Individuals who have earned Certified CrossFit Trainer or Certified CrossFit Coach credentials will redefine fitness-industry standards through their dedication to results-based programming and training, practical application of knowledge, and comprehensive coaching ability.

Source: CrossFit Certifications

Sunday Funday 

Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups

Sometimes it's nice to have someone else count your reps for you!

Sometimes it’s nice to have someone else count your reps for you!

Sunday Funday