LAST DAY FOR THE CROSSFIT ROOTS HOODIE PRE-ORDER. LOOK FOR CLIP BOARD AT THE SHOP.

Sometimes the view powers you through the workout.

Newsletter Friday!

The Newsletter hit email inboxes yesterday afternoon.  Check it out here and be sure to read the contents. There’s a TON of great information on upcoming events, programs, and shop happenings.

Included in this newsletter is information on:

• Registration for the CrossFit Open!

• the dedicated CrossFit Endurance Program at Roots

• CrossFit Roots hoodies pre-order (ends today!)

• additions to the class schedule

• WOD1.0 – where clinic meets workout

• CrossFit Seniors

• the Valentine’s Day Roots Couples workout

• personal training special

• the Focused Fuel Program

• CF Whiteboard and tracking your progress EFFECTIVELY

HOODIE PRE-ORDER THIS WEEK ONLY. LOOK FOR CLIP BOARD AT THE SHOP.

8 rounds of:
Run 400 meters
Rest 90 seconds

Check out the CF Whiteboard in the upper righthand corner of the post each day and LOG YOUR WORKOUTS!!!

CF Whiteboard

You may have noticed that recently, many of the group classes have a strength and metabolic conditioning component within the hour.  We’re trying out some new programming that we believe will help all of our athletes progress in all areas of CrossFit.  You’ll still notice our dedication to following the CrossFit mainsite on a one week delay as well as a designated effort to improve strength and awareness.

Now, more than ever, those numbers are important!  Like really important.  Like your coaches dream about a day when all of their athletes track their workouts enabling them to progress quickly and reach their goals. As we progress from week to week, the loads that you logged the weeks prior will inform and determine your workout loads in the weeks to come.  In addition, those numbers help you get the maximum benefit from the work and effort you put in every day at the shop.  This is how we dial in every athlete to make sure efforts are scaled for maximum power output and productivity.  So, whether your goal is to be more fit, lean out, make fitness a part of your daily routine, or have fun – start tracking those numbers!

You are selling yourself short if you don’t track your workouts. Without writing down your workout times and weights, max reps, and skills developed you have no way to gauge your improvement or identify weaknesses and accomplishments. Heck, you have no way to tell if this CrossFit stuff is really working!  Most importantly, you are not holding yourself accountable for your performance.

The data can also be used as a pick me up.  Maybe you have a bad workout and leave the shop feeling disappointed.  A quick look at your log and you see that in the grand scheme it was just one bad day, you PR’ed your CF Total the week before, and three days before you did Helen :28 seconds faster than three months ago.  Without that information your imagination can run wild with negative thoughts about your training and it can derail you. Stay on track and keep helpful information by logging your workouts!

So, what’s the best way to track your progress? Whatever works for you!  In the past few weeks you may have noticed the Whiteboard button at the top righthand corner of every post.  This is a FAN-FREAKIN’-TASTIC way to log your results.  Developed by our very own athletes, Collin and Faye, CF Whiteboard is a virtual whiteboard lets you track your progress right from the Roots webpage.  And what’s even better is that very shortly athletes will be able to recall workouts and lifts.  In the meantime, you can always go back to the workout and view the log from that day.

SO…check-out the Whiteboard button and get logging!  And who knows, there might be an additional aide showing up at the shop in the next week to help your efforts!

For time:
40 Box jump, 24 inch box
40 Jumping pull-ups
40 Kettlebell swings, 1 pood
Walking Lunge, 40 steps
40 Knees to elbows
40 Push press, 45 pounds
40 Back extensions
40 Wall ball shots, 20 pound ball
40 Burpees
40 Double unders

In honor of one awesome member of the Roots coaching staff - we'll be doing the Fabulous 40 at the shop today, instead of the Filthy 50. Happy four zero T-Hulk.

Fab Forty

If you haven’t seen the original, check out this video first so you have some context!  Then, have fun with this CrossFit-themed version.  AWESOME.  Thanks for sending Keane.

Chest to bar means chest TO bar. TJ demonstrates.

CrossFit Games Beta Site is Up!

34 days and counting until the kick-off to the 2012 CrossFit Open!  What exactly is the CrossFit Open?  It’s the first stepping stone to the CrossFit Games.

Check out the new site here.

Learn about the annual Games Season here. We highly recommend you do it!  It’s a blast and a great example of the worldwide reach of the CrossFit community.  We will be doing the CrossFit Open workouts each week as part of the regular WOD classes – so why not throw your results up online!

Actually – let’s be honest – we NEED you to do it! The CrossFit Open is also the stepping stone to qualify a TEAM for the regional competition.  But here’s the catch – ANYONE for ANY WORKOUT can contribute points to the team effort.

Now, I know what some of you are thinking – how could I help out?  Can you row?  What if one of the workouts is 1,000m row for time?  We have some SICK ergers at the shop.  We need your help.  What if it’s max deadlifts in 5 minutes?…ahem, Ryan.  What if it’s max distance handstand walk?  We need YOUR score.

So please, please consider registering for the Open.  We’ll continue to harass everyone at the shop over the next few weeks!

From the office of Dr. Stephen Melis.

Preservation of Health

While getting some good old body maintenance the other day, I ran into the poster pictured above.  The quote, underneath a healthy looking athlete, read, “the preservation of health is easier than the cure for disease.”

This sums it all up in one beautiful sentence.  Take care of your body, mind, and soul and you will rock it.  We can certainly help you take care of your body – through exercise, fueling, and sleep.

Next Tuesday evening we’re going to lay down some great stuff!  At 6:00pm we’ll detail the Winter Sleep & Recovery Challenge and at 7:00pm we’ll do the monthly Food Chalk Talk.  Come to one or both.

If you come workout that day as well, you’ll be able to check the exercise, sleep, and fueling boxes toward the preservation of your health – all in the same day!

Make the commitment to preserving (and bettering further) your health and longevity.  Take the first step and come listen and learn on Tuesday night.  Pencil it in, make the time, book the babysitter, and make no excuses.

You deserve it.

Also, do you recognize this picture on the main site today?

“Cindy”

Get ready for the Open! We'll spend the next few months hitting an old Open, Sectionals, or Regionals workout in Monday's group classes.

Stronger, Faster, Healthier Pre-Order

Announcing the first Stronger, Faster, Healthier product pre-order!

Stronger, Faster, Healthier (SFH) makes fantastic high quality fish oil and whey protein powders.

Are we recommending you take fish oil?  Well, we’re not doctors, but we think fish oil is probably the single best supplement for EVERY athlete.

In addition, the SFH line of whey protein powders is top notch, coming from grass fed/grass finished cows.  Are we recommending you start taking protein powder?  Well, no.  We think that real food provides the absolute best recovery meal on the planet; however, there are times when stomaching real food just isn’t a possibility or the on-the-go lifestyle presents refueling challenges.  Rather than going without that post workout recovery meal, whey protein powder is a fantastic bridge.

The SFH pre-order will run through this SATURDAY.  Order forms are available at the shop and should be turned in at the front desk.

LOTS of gear needs to be claimed! All unclaimed water bottles will go on sale for $1 beginning Thursday AM.

Lost & Found – Come and Get it Before Wednesday

It’s amazing to think that in just one month we’ve accumulated Patagonia jackets, IceBreakers long underwear, boots, sweatshirts, and water bottles galore – but we have!  Please claim all lost and found items BY WEDNESDAY.  All left items will be donated on Thursday.

WATER BOTTLES – All unclaimed water bottles will go on sale for $1 on Thursday morning.  ONE DAY SALE!

Tracy at the 2011 USAW/CrossFit Open.

Winter Olympic Weightlifting Program Q&A

Do I have to compete?
No, competition is not required.  The team will attend the Colorado Open & State Meet in a month as well as compete at the CrossFit Roots In-House Weightlifting Meet on March 10th.

If I comepte, do I have to wear a singlet?
If you compete at the Colorado Open & State Meet, yes because it is a USAW sanctioned meet.  You will not have to wear a singlet for the in-house competition in March, although you could!!

What if I can only attend one of the two days?
This is a designated program and requires attendance on both days.  If you would like to work on Olympic Weightlifting once per week, explore the option of a Oly class.  You will not be penalized for missing a workout in this program although regular attendance is encouraged.

Is this program good for my teen?
Yes!  This program is fantastic for teens who are in an off-season for their high school sport or those that are looking for an introduction and development in the sport of Olympic Weightlifting.

Do I have to have done Oly Foundations in order to sign-up?
No.

How can I find out more about the program?
Click here.

Class starst today at 5:30pm.  See you there.

Check your email inboxes for the first newsletter of 2012!  Additionally, we’re trying something new and we’ve posted the entire contents of the newsletter into today’s post!  Be sure to stay up to date!

See below for information on:
Upcoming Events
Announcing the Winter 2012 Sleep and Recovery Challenge
Additions to Class Schedule
Class Type Descriptions
Ryan’s Winter Olympic Weightlifting Program
Erg Finishers
2011 Holiday Party Recap

Upcoming Events

Tuesday, January 3rd, 5:30pm – Start of the Olympic Weightlifting Team Program
Saturday, January 7th, 6:30am – CrossFit Open Interest Meeting
Sunday, January 8th, 4:00pm – RestWise presentation and Information Meeting on the Winter Challenge
February 4-5: Colorado State and Open Olympic Weightlifting Meet
February 14th: CrossFit Roots Couples Workout
February 22: Start of the CrossFit Games Open
March 10: CrossFit Roots In-House Olympic Weightlifting Meet

Announcing the Winter 2012 Sleep & Recovery Challenge

Here comes the 2012 Winter Athlete Challenge – the Sleep and Recovery Challenge.  We know what some of you are thinking, “oh man, I wanted a FOOD challenge, I need to get back on track after the holidays.”

We hear you and we think this challenge has the potential to yield even better results – and for those of you who would like to incorporate a food component, you can!

Want to perform better AND find the mental energy to put good quality food in your mouth with ease? Look no further than your sleep and recovery.  This winter’s challenge takes on health, performance, and longevity from a new angle and examines the power of sleep and recovery.

Athletes have control over three major “life factors” that contribute to their health, fitness & performance, and longevity – EXERCISE, SLEEP/RECOVERY, AND FUEL. Most athletes make a HUGE bubble for exercise.  They dedicate many many hours to it going to sometimes crazy extremes to get to the gym or put on their running shoes, even though they are tired, worn out, and somewhat sick.

Their fuel bubble is moderately sized.  When they’re motivated they do well in fueling their bodies with quality stuff, but it doesn’t take much for the wheels to come off.

And finally, their sleep and recovery bubble is, well, it’s non-existant.  They don’t even think about it and certainly not in relation to performance!

The athlete then finds themselves dragging their sleepy ass to class trying to work off the guilt from the crap food they’ve been eating.  Sound familiar?

Come take the first step in learning about this winter’s challenge by attending a talk on rest and recovery on Sunday, January 8th at 4:00pm.  Matthew Weatherley-White co-founder of Recovery Science and Technology will give a 50-minute presentation on the science behind and merits of recovery. The coaches have been playing with their rest and recovery for the past two months and are stoked by the results.  Come learn more!

Additions to Class Schedule

Beginning this week, you’ll see a few new classes on the weekly schedule:
Tuesday/Thursday: 7:00AM WOD Class
Tuesday/Thursday: 5:30-7:00PM Olympic Weightlifting Team Training Sessions

Class Offerings

Your monthly membership includes access to a variety of classes.  You’re selling yourself short if you haven’t taken the time to check-out all the different workouts at Roots.  We highly recommend you come to CrossFit at least 3 days a week. Once you’ve identified your weaknesses, use the specialty classes to improve in that area!  Also be sure that you’r checking the box in all the areas of fitness – did you go heavy over the past week?, did you breath really hard a few times?   Read on for a description of each class type offering.

W.O.D.
The Workout of the Day classes make up the majority of our weekly class offerings.  This class tends to follow the mainsite on a one week delay and fill in on mainsite rest days with Roots programming.

Strength
The class focus is on strength specific to the world of powerlifting, strongman, grip specialists, and more.  We encourage athletes to go heavy at least once per week and this is a great way for athletes to ensure they do so – without relying on hitting the weekly W.O.D. class that incorporate strength.
Check it out!: Mondays at 7pm, Wednesdays at 12:30pm, Fridays at 6:30am

Olympic Weightlifting
The olympic weightlifting class centers on the development of the Clean & Jerk and Snatch – the two Olympic lifts. 
Check it out!: Mondays at 6pm, Wednesdays at 11:30am and 5:00pm
Oly Team Training: Tuesday/Thursday 5:30-7:00pm (separate registration required)

Erg
Erg class…not rowing machine class!…focuses on the development of technique and power output on the erg. 
Check it out!: Tuesdays at 4pm, Saturdays at 10am

Gymnastics
The human body is capable of so much more than we ever discover.  Gymnastics class taps into some of the finer points of human movement while focusing on movements that will transfer to being a better, more well-rounded, CrossFitter.
Check it out!: Thursdays at 11:30am

Power Hour
Similar to how strength and Oly focus on specific pieces of a CrossFitter’s abilities, power hour looks at the short high-intensity workouts that put the power output through the roof.  Can’t make a W.O.D. hour one day?  Power Hour is a perfect and equal fill-in to your weekly training schedule.
Check it out!: Tuesdays at 7pm, Fridays at 5pm

Ryan’s Winter Olympic Weightlifting Program

The Winter Olympic Weightlifting Program starts on Tuesday, January 3rd.  The program will focus specifically on development of the clean & jerk and snatch – the two Olympic lifts.

This program is suitable for a variety of athletes including those who would like to train and compete in the sport, those who would like to address a weakness in the breadth of their CrossFit abilities, those who enjoy the sport, and teens and athletes outside of the Roots community who have a special interest in Oly Lifting (and have never found a home to do so!).  Previous experience not required.

The team will plan to compete at the Colorado State & Open Weightlifting Competition on February 4-5 as well as the Roots In-House Olympic Weightlifting Meet on Saturday, March 10th.  Competition is not required; however, it is encouraged!

PROGRAM DETAILS:
Program start date: January 3rd, 2012
Meeting dates and times: Tuesday and Thursday, 5:30-7:00pm for three months
Cost: $320 ($106/month) for members, $400 for non-members
Registration available here.
Contact Ryan Landis for more details: 303.818.2774

100K Challenge Finishers

Congratulations to the men and women who completed the Concept2 Holiday Erg Challenge.  Participants signed up to erg 100,000 meters in 30 days.  Under coach Lauren they met on Sundays for coached sessions and then logged additional meters during the week.  Congratulations to all the finishers!

Great Party, Great Folks

Thanks everyone who came out for the 2011 Roots Holiday Party and Athlete Appreciation Day.  A big huge thank you to DJ Double-under who rocked the house and kept the dance floor lively.  Also a huge thanks to our sponsors who provided some SWEET prizes for our athlete drawing throughout the day.  Athletes went home with items such as Lululemon backpacks, Reebok shwagg, bike fits, custom footbeds, BooBars, free months membership at Roots, and much much more.  Thanks to all our sponsors!

Got cleans? Molly, Jamie, and Emily do!

2011 in Review

Wow, what a fun year at Roots!

Here’s a recap of lots of the fun stuff that took place this year…

January/February/March

Roots hosts its first In-House Olympic Weightlifting Meet, athletes rocked the Total Days of Winter, folks met at the park for a good old SuperBowl Throw Down, Shane started What You Don’t Use, You Lose, and Stefanie took a leap and moved from Southern California to work at Roots!  We hosted the first of three Lift Heavy Shit Nights, finally got pictures uploaded on Flickr, and made a new website.  March kicked off the Spring Fuel Challenge, Roots, Verve and MBS CrossFits banded together to host the CrossFit Open Competitions, and the 5/3/1 program kicked-off.

April/May/June

Roots hosted the final CrossFit Open workout and community day, Shane added power hour to Friday afternoons, the No Gray Area Food Challenge took place, Roots athletes voted for the Benchmark Series workouts, Open Shop started on Sundays, and we began to offer sporadic clinics.  Zac and Nicole competed in the CrossFit Regionals.

July/August/September

The Cup broadcast the CrossFit Games, Shane started his blog Inherent Appetite, we announced the BIG MOVE, hosted the annual summer BBQ at Eben G Fine Park, and added $16,000 of new equipment to the shop.

October/November/December

The Fuel Your Journey Challenge took place with great successes, Roots hosted the CrossFit Endurance Seminar and Fight Gone Bad 6.  Stefanie put together the first annual Crocktoberfest, we kept you posted (sort of) on the new shop build-out, and added the fantastic trio of Ali Minton, Tracie Holcomb, and Russell Berger to the coaching staff.  WE MOVED TO THE NEW SHOP!  The Thanksgiving WOD rocked the new shop house as we had a great turnout – thanks for coming!   AND, the Roots Team won the MBS Turkey Challenge.  Odie became an even more familiar face at the shop with his addition to the Roots staff and the front desk.  And we wrapped up the year with a super fun holiday party that ended with people taking their shirts off…

STAY TUNED FOR TOMORROW’S POST WHEN WE ANNOUNCE THE FUN UPCOMING EVENTS FOR THE FIRST THREE MONTHS OF 2012!