For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Gil worked hard throughout his year at Roots to get better at a wide range of things from Olympic Weightlifting to handstand walking to endurance running.

 

Farewell Gil

We are sad to say that Gil will no longer be at Roots although we are super excited for his adventure that lies ahead.  He leaves for a 6 month stay in Europe this week.  Below is a farewell note from Gil:
My time in Boulder is nearing an end, and regretfully I must say goodbye to Roots.

During my time at Roots I learned to stay high and tight, knees out, lumbar curved, embracing the burn, surrounding it, and pushing past it, with an extra serving of veggies and no fries with that, thank you very much.

I savored the workouts that played to my strengths, but focused like a laser on the ones that gave me hell. I started with god awful times, but after a solid year of consistent training 3 days a week I am proud to say that I’m in better physical and mental shape than I ever imagined.

My last day in Boulder is August 8, after which I will be embarking on a six month European adventure. I will do my best to stay in shape, and I look forward to keeping up with the Roots crew through the blog–doing the workouts on my own or in an affiliate gym whenever possible.

To the coaches I’d like to say thank you for teaching and pushing me beyond my comfort zone, and to my fellow athletes thank you for the camaraderie that gave me the motivation to show up for the workouts, give them all I’ve got, and high five it when the job is done.