Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Ryan pulls 425lbs. for ten reps. What will we see him do next? Cindy, perhaps?


Yesterday we discussed why Roots is not concerned with calories (also known at our shop as the “C” word).  We left you with CrossFit’s definition of world class fitness in 100 words.  The opening line states, “eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar.  Let’s work backwards through that recommendation.

No sugar.

What is sugar?
Wikipedia defines sugar as: an informal term for a class of edible crystalline carbohydrates, mainly sucroselactose, and fructose characterized by a sweet flavor.

Why no sugar?  
Sugar depresses the immune system which opens the door to a host of diseases.  It does this by disrupting your insulin response which leads to a well-known condition called silent inflammation.

What is inflammation?
When a foreign object invades the body, or the body performs a heavy lift (for example), the immune system releases hormones to either fight the infection or alleviate the stress of the event.  Afterward, the body returns to its hormonally balanced state.  This is a normal process but the addition of large quantities of sugar (and carbohydrates) to a person’s diet causes this hormonal response to get out of balance.  An excess of pro-inflammation hormones create a state of hyperinsulinemia, an ongoing state of inflammation.  Inflammation is now also used to describe a type of nonspecific immune response.  Hyperinsulinemia leads to a host of diseases such as heart disease, Type 2 diabetes, depression, and Alzheimers (aka Type III diabetes).

What are the obvious sources of sugar?
Whipped cream, ice cream, ClifBars, sugar packets, lemonade, and Gatorade

What are the hidden sources of sugar?
Latte flavoring, some bacons and sausages, deli meat (especially ham), white bread, fruit juices, yogurt, beef jerky, and dried fruits

And these count as sugars too:
Agave nectar, honey, alcohol, maple syrup

And don’t discount fake sugars which have been proven to cause a similar, if not worse insulin response than real sugar:
Diet soda, gum, yogurt, Azriona Green Tea, Maxalt Miraine medicine, sour cream, and nut butters