Olympic Weightlifting Meet is Tomorrow! 

Don’t Forget!  Roots welcomes Diane Sanfillipo, author of Practical Paleo, to Roots on Sunday for a presentation and book signing!  Details and RSVP info HERE.

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls

Score reps for each set of minutes.

Denham at the Spring Oly Meet.  Come on out to cheer on your fellow Roots!

Denham at the Spring Oly Meet. Come on out to cheer on your fellow Roots!

Olympic Weightlifting Meet is Tomorrow!

The Roots Spring Oly Meet is tomorrow and Roots couldn’t be more excited.  Read below for competitor and spectator information.
Both men’s and women’s flights look very strong!  Come check out the action as the 2014 Roots Oly season gets underway. Spectators are strongly encouraged!
Lifter Details:
This meet is not USAW sanctioned so singlets and USAW membership are not required – also we will have set flights, no re-ordering by attempt; all other USAW rules will apply. We will follow a no press-out rule for the snatch and clean and jerk. Lifters have three attempts of each lift.
There will be dedicated warm-up areas. There is one competition platform. When you come in, please put your things along the wall with the green, artificial turf.  Prizes awarded to the top man and women lifter and determined by the Sinclair Coefficient. There are not weight classes, however, your weight is a factor in the coefficient.
Spectators:
Spectators and fans are highly encouraged.  Come cheer on your friends, sip coffee, and see what an Oly meet is all about!
Meet Schedule:
8:45am – 9:30am Women’s registration/weigh-in/check-in *registration closes at 9:30am
9:45am Lifter Meeting (women)
10:00am – 11:15 Women’s flight (snatch/c&j)
11:15-11:45 Men’s registration/weigh-in/check-in immediately following women’s flight
12:00 Lifter meeting (Men)
12:15pm – 1:30pm Men’s flight (snatch/c&j)
1:45pm Awards Ceremony/Athlete Social/beer

Nicknames and the Whiteboard 

30-20-10 reps for time of:
Body-weight back squats
Strict push-ups w/ 25lb plate on back
Strict pull-ups

So you have a nickname on the whiteboard?   What's the story behind it?

So you have a nickname on the whiteboard? What’s the story behind it?

Nicknames and the Whiteboard

Ever wonder what’s up with those crazy names on the whiteboard?

For example, Hammer, Killer, Sugar, and It’s All Good?

Well, way back in the day (like 2008) we had and athlete named Jason (he’s since moved to Crested Butte).  He was a member for awhile and then along came another Jason.  While both Jason’s were great athletes, everyone kept getting them confused on the whiteboard.

Someone would look at the whiteboard and say, “Jason back squatted 250?!”  
And the coach would reply, “Yea, bike Jason.”  
The athlete would look puzzled and say, “Oh, who is bike Jason, I thought it was teacher Jason.”

And this continued for a few weeks until we made up one of the longest standing rules at CrossFit Roots:
If an athlete joins the shop and you share the same name, you are responsible for coming up with that athlete’s nickname for use on the whiteboard.  Their nickname can be a nickname they’ve gone by in the past, made up from a funny story they share, or completely made up on the spot.  That name is then used for the whiteboard…and sometimes in all workout and social settings going forward.

Now, the athlete that joined the shop first gets first dibs on their name AND it is their responsibility to arrange for the use of the nickname.

Is there someone on the whiteboard that shares the same name as you?  Were you a member first or second?  Post to comments.

One Rep Max Snatch 

Snatch 1-1-1-1-1-1-1 reps

One Rep Max Snatch

The snatch can be a finicky lift.  Some days you expect to do well, and don’t, and others you completely surprise yourself with a PR.

Come on in today and take reps.  If your form is good and you’re feeling it, go up!

Packed Weekend! 

3 rounds for time:
15 push jerk (135/95)
30 Abmat sit-ups
Run 400m

Shayna's got chest-to-bar pull-ups and put them to work in Zimmerman.

Shayna’s got chest-to-bar pull-ups and put them to work in Zimmerman.

Packed Weekend!

Hey Crew!

We’re got a PACKED weekend for you at Roots.  Check out all that’s going down this weekend!

Saturday
Group Classes – Come join Nicole at the shop at 7:30 or 8:30 am for a workout sure to help you kick off the weekend with a bang!  
Olympic Weightlifting Meet – Stick around for the annual Spring Olympic Weightlifting Meet at Roots!  Lifting starts at 10am.  Come cheer on your fellow Roots athletes, see big weight moved overhead, and see what it’s all about.

Sunday
Group Classes – We’ll see you at 8:30 or 9:30am for class or at 10:30-12:30 for Open shop.  PLEASE remember to sign-up for Open Shop if you plan to attend.
Book Signing with Diane Sanfillipo – author of Practical Paleo and the 21 Day Sugar Detox will be at Roots on Sunday signing books and talking Paleo.  Join us from 2-4pm.  Please RSVP for the free event HERE.

Questions?  Post to comments.

Diane Sanfilippo and Practical Paleo Comes to Roots 

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

Score reps for each minute increments.

Diane Sanfillipo, author of Practical Paleo, comes to Roots for a book signing!

Diane Sanfilippo, author of Practical Paleo, comes to Roots for a book signing!

Diane Sanfilippo and Practical Paleo Comes to Roots

We are pleased and honored to welcome Diane Sanfillipo to Roots on Sunday, April 27th from 2-4pm!

Diane Sanfillipo of Balanced Bites and author of Practical Paleo and the 21 Day Sugar Detox will be at Roots on Sunday signing books and talking paleo. She will also be available to answer any questions you have.

Please RSVP for the free event HERE.

Questions?  Post to comments.

Go Long at the Park 

Workout at North Boulder Park!  Meet at the Southwest corner.

4 rounds for time:
run 400m
20 ball slams
25 air squats
30 lunges on the 400m route

You never know who you might run into at Roots.

You never know who you might run into at Roots.  Pam is competing in the Masters Qualifier this weekend and is doing great!

Go Long at the Park

Join us at the park for this fun and straightforward workout.

We’ll see you at the Southwest corner of the North Boulder Park!

 

SWIM WOD! 

3 rounds of:
2 times through,
25m swim
10 squats
25m swim
3 pool muscle ups
10 stepping lunges
50m swim
Rest 2 minutes between rounds.

Whether you're a swimming phene or a true beginner, meet Trevor at the pool for a CrossFit WOD in the pool!

Whether you’re a swimming phene or a true beginner, meet Trevor at the pool for a CrossFit WOD in the pool!

SWIM WOD!

It’s finally here!  Walk, crawl, bus, bike or drive your pale self to the Clare Pool at the University of Colorado Recreation Center.

GET DIRECTIONS to the pool and a map HERE: 
Evening and Weekend Parking for the Rec Center (GV Included)-2

Click here for the University of Colorado Campus Map.  You’re going to the Student Recreation Center.

We’ll see you at the pool!

Evening-and-Weekend-Parking-for-the-Rec-Center-GV-Included-2-555x428

Masters Workouts 1 & 2! 

5:30am-9:30am classes:
Event 1 of the Master’s Qualifier
1-rep-max clean

12:00pm and 3 and 4 pm classes:
Amanda 
9-7-5 reps for time of:
muscle-ups
squat snatches (135/95)

Nicole and Jake get after Zimmerman last Friday.

Nicole and Jake get after Zimmerman last Friday.

Masters Workouts 1 & 2!

The four Master’s Qualifier workouts have been announced!  You can view the workouts and all of the age-specific load and movement standards here.

CrossFit Roots is proud of the FIVE athletes who qualified for the Master’s Qualifier by placing in the top 200 in their age group in the world in the CrossFit Open:
Hillary Harris
Ben O’Brien
Pam Walter
Verona Rylander
Alice Phinney

They will be doing the four workouts over the next four days.  All workout and video submissions are due by Monday at 6pm MST.

To help them get the best competitive vibe for these workouts, they will be doing Event 1 and 2 in the structure of a group class tomorrow – so, depending on what time you come to class tomorrow, you may do Event 1 or Event 2.

Good luck to our Master’s Qualifiers.  These are great workouts for you guys!

Questions?  Post to comments. 

Fed Up 

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

Fed Up

Thanks Diana for sending this link to us.

Fed Up debuted at the Sundance Film Festival and looks at the sugar industry’s affect on the American population.  

“Fed Up” opens in theaters nationwide on May 9.

Have you cut back on your sugar intake?  Were or are you addicted to sugar?  Post to comments. 

Roots Competition and Events Resource Group 

Hang squat clean
5-5-3-3-3-1-1-1-1 reps

Check out the Roots Competition and Events Resource Group on Facebook.

Check out the Roots Competition and Events Resource Group on Facebook.

Roots Competition and Events Resource Group

With the Open ending and Regionals coming up, excitement about competition is in the air.

It seems like every weekend there is a local CrossFit competition or adventure race going on. Wouldn’t it be great if you could see what your fellow Roots were competing in, form teams, or just know when and where to show up to cheer them on?

That’s where the Roots Competition and Events Resource Group comes in. Whether you are looking into signing up for your very first beginner level competition or are a seasoned pro division competitor you can look to this group to see what’s going on in the area.

To become a member, search for Roots Competition and Events Resource Group on Facebook and ask to be added.  All Roots members who send a request will be added. Once you are a member, you can post to the group and see others’ posts.

Did you see an event online that you think sounds fun? Post it to the group! Did you sign up for a local oly meet and want a friendly cheering section? Post to the group! Need a 4th team member for a CrossFit competition? Post to the group! Trying to figure out who is going to Regionals and if anyone needs a roommate? Post to the group! We will be posting events that we hear about as well to keep everyone in the loop.

We’re looking forward to seeing you all out and about in the community!