Top five teams and point total: 
1. Wendy and Bones (73.13)
2. Martin and Greg (71.51)
3. Mary and Karen (70.38)
4. Gil and Jason (64.67)
5. Tara and Andrew (64.64)

Let’s break it down…

32 Roots athletes participated in the challenge.

Over the course of five weeks the group:

- Lost 204 pounds
- PRed all but 4 retests
- Lost 207 inches

WAY TO GO!

“Nutts“

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

4 sets dead hang pull-ups
Sets 1 and 3 are max rep dead hang pull-up (use bands if needed)
Sets 2 and 4 are jump to bar and 2 second negative for same number of reps done for max effort (use bands if needed)
1&2: pronated grip, 3&4: supinated grip
then:
5 rounds for time:
24 lateral jumps over 1-16″ barrier
16 push-ups
8 heavy KB swings
Rest 1 minute between rounds

First, a few congratulations are in order. Congrats to Jenna and Ben Dodge who were married this weekend in Bozeman, MT.  Jenna and Ben are the owners of Bridger CrossFit.  Jenna played a significant role in the creation of CrossFit Roots and she and Ben are wonderful friends and colleagues.  Also, big ups to Eric’s sister Stefanie for getting her first pull-ups without bands.  Stefanie CrossFits out of CrossFit Marina in Southern California.  We are so excited for you!

Stay tuned in to the blog this week!  Details provided on a number of Upcoming Events:

- Paleo Challenge, Winter Edition
- Movie Night: Every Second Counts
- Ladies’ Night
- Guys’ Night
- The Strength Class

But first we have to take care of the lost and found.  A number of items have found a new home at the shop.  Please claim your lost item this week as they will disappear on Friday.  Athletes are permitted to keep Olympic Weightlifting shoes and hand grips at the shop and that’s it.

Lost and found items: 1 wind breaker with initials JP inside, 1 Bethany Beach zip-up hoodie, 1 Hanes zip-up hoodie, 2 pairs gloves, 1 men's Timex watch (that beeps often), 1 wool half zip, 1 black scarf/shawl, 1 athletic full zip jacket, 3 beanies, 1 baseball cap, 1 pair sunglasses

Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Scale as necessary, duh.

REMINDER: Zone Chalk Talk Saturday, 10:30AM. Come.  Learn.  Zone.

50 States High Points John sends his Roots love from the top of Mauna Kea (elev. 13,796 ft.) on the Big Island of Hawaii.  Even cooler is the fact that this was the 50th time he’d stood at the highest point of a US State.  That’s right – John just completed the High Points of all 50 states.  John, we can’t wait to hear more about this adventure when you return.  Congratulations on your tremendous accomplishment.

What off-season?

Zone Chalk Talk Want to improve your performance, recover quickly from workouts, reduce inflammation, lean out, and save the world?  It all starts with nutrition. Come to our Zone Chalk Talk where we’ll break down the Zone way of eating, why it works, how it works, and how to incorporate it into your life. Saturday, December 5th at 10:30AM

Class Schedule Survey Thanks to everyone who posted preferences in regard to the class schedule.  If you didn’t have a chance to do so yesterday, please go back and post to yesterday’s comments your schedule preferences.]]> http://crossfitroots.com/2220/shake-shake-shake-shake-uh-shake-it/feed/ 0 http://crossfitroots.com/2083/nancy-2/ http://crossfitroots.com/2083/nancy-2/#comments Mon, 23 Nov 2009 04:09:47 +0000 Nicole http://crossfitroots.com/?p=2083 We will be open Thanksgiving Day. We hope you can join us for the Turkey Day WOD!  Sign-up on MBO. Nancy Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps

Here they are in all of their Paleo glory! Presenting the 2009 Fall Paleo Team Challenge Winners.

The Neander-gals set out on a mission and claimed their title six weeks later. Congratulations to the team of Blakely, Christy, Emily, Asha, and Jasmine.  Your prize is a CrossFit Roots zip-up hoodie!

Paleo Team Challenge updates: There was some confusion on butter.  Butter is NOT included in the Paleo Challenge. Raw honey is ok in moderation.

Were you hungry yesterday?  A couple of thoughts: 1. Eat more. 2. Load up on vegetables in your meals, salads are not going to cut it (on their own) 3. Hang in there.  You’ve just made it through day 1.  Arguably some of that perceived hunger was  your brain and insulin response screaming for grains, sugar, and processed junk.]]> http://crossfitroots.com/1671/flying-high/feed/ 3 http://crossfitroots.com/1467/fight-gone-bad-fundraiser-2/ http://crossfitroots.com/1467/fight-gone-bad-fundraiser-2/#comments Tue, 22 Sep 2009 15:31:15 +0000 Nicole http://crossfitroots.com/?p=1467 Front squat 3-3-3-3-3 reps

Have you signed up for the Fight Gone Bad Fundraiser? Sign-up on the whiteboard at the shop and give your $20 to Nicole by Thursday OR sign-up through your MBO account.  The fundraiser will take the place of Saturday’s class.  We will meet at the gym at 8:30 to carpool to MBS in Broomfield.

BIG UPS to Ivete and Christy who rocked the house on the single/double under portion of yesterday’s workout.

MindBodyOnline Sign-up Beginning October 1st we will require everyone to sign-up for the classes they wish to attend. This will allow us to track attendance rates and schedule new classes as needed at the right times. If you have a 3x/week membership it will also help us track your visits per month.  And, if we don’t have anyone signed up for that 5:45AM class, we’re probably not going to make the drive in to the shop;)  If you have questions about class sign-up, please ask!

Dr. Cordain speaking on The Paleo Diet last week at CrossFit Roots. Are you ready for the Paleo Team Challenge?

James can lift a lot and his focus on maintaining form under heavy loads will pay off.

Colorado Open Recap

This weekend Eric and I had the opportunity to take two athletes, sisters and twins Molly and Emily Molter, to the Colorado Open (the state CrossFit Games).  Both Molly and Emily started out strong with a PR in the Clean & Jerk.  Both women successfully made a 90lb C&J; however, Emily nailed a 100 pound C&J afterward in the warm-up room after missing 105 on the platform.  The second WOD was a 1,000m run.  Molly won her heat and turned in the fifth fastest time of the day.  After Jumbo Sexy talked to the girls about WOD #3, they decided to attempt it as required – with 55lb thrusters – and turned in two amazing performances.

Day 2 was a huge breakthrough for both girls. Having made it through Day 1 without scaling, they decided to go for the last WOD of the Games as required – even though it included 45 pull-ups and 45 snatches.  Having never done a workout without pull-up bands this was a little bit of a gamble but their determination and hard work carried them through this workout.  Both girls turned in amazing performances and hit 45 (FORTY FIVE) pull-ups without bands on the spot at the Games.

Molly and Emily – that was one of the coolest athletic performances I have ever watched.  Big ups to both of you.

]]> http://crossfitroots.com/1359/countdown-to-the-grand-opening-5-days/feed/ 0 http://crossfitroots.com/1300/one-week-out-from-the-grand-opening/ http://crossfitroots.com/1300/one-week-out-from-the-grand-opening/#comments Sat, 12 Sep 2009 04:30:50 +0000 Nicole http://crossfitroots.com/?p=1300 6 rounds for time of: Run 400 meters 25 Burpees Big-ups to Blakely and Stephanie for dumping the bar from overhead with a little more authority;)  Keep it up and that 100 pound clean & jerk is right around the corner.  Eric is off with Emily and Molly today at the Colorado Open.  You guys are going to do great! CrossFit Roots Grand Opening Information Saturday, September 19th from 10am-2pm at CrossFit Roots, 1980 8th Street, downtown Boulder, Colorado The Grand Opening is one week away! Come swing by to celebrate, learn about CrossFit, and try a workout.  The festivities kick off at 10 and go until 2. Foundations Courses are filling up fast.

• September Foundations Course Begins September 21st. It meets Mon/Wed/Fri at 7AM for 4 weeks. Half full.
• October Foundations Course Begins October 5th. It meets Mon/Tues/Thurs at 7PM for 4 weeks. Sign-up soon. Spaces limited.

The August Foundations Courses are headed into the LAST WEEK.  We are excited for each of you to join the group classes.  Emily, Molly, and Nicole are headed to the Colorado Open next weekend at Front Range CrossFit.  We welcome Dr. Loren Cordain for the Paleo Diet Talk on September 17th.  Tickets for this event are sold out.  The Grand Opening is scheduled for Saturday September 19th from 10-2.  We’ll have a CrossFit Roots members’ workout at 9AM and then start the celebration.

Big ups to Blakely for her huge box jump PR today.  Not only did she hit a PR, she knocked out 30 reps of it!!

Foundations Course Information