5 rounds: 
200m run
7 front squat
7 push press

A press is a functional movement. At the shop we press barbells, plates, dumbbells, medballs, and dogs.

Constantly Varied, Functional Movements, Performed at High Intensity

In the shop, we throw around a lot of phrases, such as “functional movements.”  Like “luxury” in condominium advertisements, “functional” is overused in the fitness industry.  So just what do we mean when we say that we do functional movements at CrossFit Roots?

Functional movements are ones that no one person has invented.  If you pick up your child, you are not doing the Nisha Alden Child Lift, you’re simply doing a deadlift – a movement necessary for everyday life.  Functional movements are essential for independent living now and in our elderly years.  The movements are elemental, they can not be broken down further and achieve the same affect.  The idea that the human body can train in isolation the major muscle groups and then neurologically reprogram the information to allow the body to work in perfect coordination is a stretch, at best.

But wait!  There’s more.  Stay tuned for tomorrow’s addition.

400m run for time
rest 3:00 minutes
21-15-9
burpees
box jumps
sit-ups
rest 3:00 minutes
400m run for time

Illegal Pete's Paleo burrito bowl with lettue instead of rice.

Whether you’re driving from Boulder to Bozeman, stuck at an airport, in need of a fast meal, or strolling down Pearl Street, there is always a way to create a Paleo meal.  Have you been in a situation where you just couldn’t figure out a Paleo menu option?  Post to comments and we’ll flush out a plan.  In the meantime, here’s how we eat Paleo at our favorite local burrito shop, Illegal Pete’s.

Ordering Paleo at Illegal Pete’s
You: “Hi!  Could I please get a burrito bowl with lettuce instead of rice?”
Super Cool IP’s staff: “Sure, what kind of meat?”
You: “Shredded beef (or steak).”  (No chicken, it’s not gluten-free.)
Super Cool IP’s staff: “Rice or beans?”
You: “No thanks.  Could I get (choose any or all of the following) fajita vegetables, (any) salsa, onions, guacamole, and cilantro.
Super Cool IP’s staff: “Chips or tortilla?”
You: “Neither, thanks.”

1 rep-max Snatch or Overhead Squat

The Yellow Dart levitates in the morning sun. First, moving around quickly, and with purpose, is a true sign of character. The Yellow Dart!

Paleo Showdown Winner

The results are in.  The top five finalists in the Paleo Showdown, in no particular order, were:
1. Tara
2. Andrew
3. Brian
4. Karen
5. Mari

After careful deliberation and judging, we arrived at a clear and obvious winner.

Congratulations to BRIAN!

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Thanks Meredith for sending us this article about the benefits of regular exercise published in The New York Times.  It’s easy to focus on the immediate benefits of coming to Roots – the fun in PRing a workout, getting fit, and seeing results – but in the long term, what will you care about?  Most likely your concern will shift to an ability to keep up with your grand kids, maintaining mental sharpness, and an ability to live independently (ie going to the bathroom on your own).  So check out the article and get in to Roots for a workout.  Consider us your 401K Plan for health:)

Even More Reasons to Get a Move On

Cool Excerpts:

• In a commentary on the new studies, published Jan. 25 in The Archives of Internal Medicine, two geriatricians, Dr. Marco Pahor of the University of Florida and Dr. Jeff Williamson of Winston-Salem, N.C., pointed to “the power of higher levels of physical activity to aid in the prevention of late-life disability owing to either cognitive impairment or physical impairment, separately or together.”
• One of the new studies adds mental deterioration, with exercise producing “a significantly reduced risk of cognitive impairment after two years for participants with moderate or high physical activity” who were older than 55 when the study began.
• Weak bones and muscles increase the risk of falls and fractures and an inability to perform the tasks of daily life. Weight-bearing aerobic activities like brisk walking and weight training to increase muscle strength can reduce or even reverse bone loss. In one of the new studies, German researchers who randomly assigned women 65 and older to either an 18-month exercise regimen or a wellness program demonstrated that exercise significantly increased bone density and reduced the risk of falls. And at any age, even in people over 100, weight training improves the size and quality of muscles, thus increasing the ability to function independently.

Complete as many rounds in 20 minutes of:
5 clapping push-ups
7 vertical jumps to a marker 3 feet higher than the top of your head
10 jerks, 65/95
200m sprint

The Paleo Showdown has come to a close and the winner is…not yet determined.  Today is the last day to have your exit picture taken.  The judges will determine the winner tonight.

Paleo Showdown Wrap-up

To Paleo or not?  That is the question.  Join us Wednesday, March 10th at 7:00PM for a discussion on how to continue with Paleo beyond the showdown.  We’ll provide cheese, bread, punch, and cookies – SIKE!  Post to comments in you plan to attend.

3 rounds for time of:
30 Wall Balls 20 lbs
30 Snatches 75 lbs

Zender and the incredible grip strength. Rock solid for 105.

Heavy Lifting State of Mind

Your state of mind plays a tremendous role in your success or failure of an attempted lift.  Negative thoughts can derail a set while positive imagery and thoughts can send you to new heights.  The attitude that you take into the lift is key.

A negative train of thought – questioning your recovery from yesterday, thinking the bar looks heavy, fidgeting through your set-up, thinking the bar feels heavy, fearing full range of motion, and visualizing failure all lead to a less than optimal outcome.  This state of mind can be summed up with: “Oh shit, this is heavy.”

On the flip side, a positive train of thought – thinking the bar looks heavy and that’s freakin’ cool, knowing exactly how you want to set-up on the bar because you do it that way EVERY time, picturing yourself doing the lift with perfect form, aggressively lifting the bar from the rack and thinking “this feels light.”  You pull the bar to the floor rather than letting it drive you to the ground.  You nail the depth and drive up while keeping your focus until the bar is racked.  This state of mind can be summed up with: “This is heavy and it doesn’t matter.”

Everyone needs their own method to enable positive thoughts to flow.  Try this or come up with your own!
1. Focus on the task at hand.  Block out all other thoughts
2. Visualize yourself doing a perfect lift
3. Perfect a consistent set-up for every lift
4. Think about your motivator
5. Tell yourself the bar is light
6. DO IT

Your motivator is a phrase, scenario, person, or event that inspires you to want to make the lift.

Do you have a motivator?  Post to comments.

Back squat 2-2-2-2-2-2-2-2-2-2
One set of 2 performed on the minute for a total of 9:00 minutes.  Team work is of the essence if you want to lift a different weight for the next set.

Weighted ring dips 3-3-3-3-3

Jason, Nick, Bones, Hank, Aran, D, and Asha work on their synchronized tuck jumps.

REMINDER: Get your Paleo Showdown exit picture taken today or tomorrow!  An elite panel of judges are waiting to decide the winner!;)

Workout Set-up

Check out the diagram, posted on the shop bulletin board, of the standard protocol for bar set-up before a workout.  Know your workout space options and make it happen!

30-25-20-15-10-5 rep rounds of:
Abmat sit-up
Knees to elbow
95 pound Stiff legged deadlift
Modified hero workout Stephen so we could do it at our shop.

Friday Happy Hour at Roots.

Paleo Wrap-up

The Paleo Showdown has come to a close.  Who will be our winner?  Let’s go to the digital camera.  Make sure to have your picture taken today or tomorrow at the shop.  An elite panel of judges will evaluate the pictures and decide the winner;)

“Griff”
For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Thanks to everyone for coming out to last night’s Happy Hour!

21-18-15-12-9-7-5-3
jumping lunges
push-ups
sit-ups

Tonight is the Roots Happy Hour.

Join us from 4:30 to 6:30pm for the Roots meet and greet.  BYOPA (Bring Your Own Paleo Alcohol) or appetizer to share! Bring your kids/spouse/significant other!  No workout – just good clean (Paleo) fun!  That’s a lot of exclamation points!!