This girl can squat! Molly racks up back squats during the first event of the Colorado Open.

The Parkour Seminar at Roots

Announcing the September 2010 Parkour Seminar at Roots!  Parkour is the physical discipline of training to overcome any obstacle within one’s path by adapting one’s movements to the environment. This 2 hour seminar will be held at Roots and taught by Ryan Ford and his staff at Apex Movement. Come learn the basics of Parkour including vaults, jumps/balances, handstands, muscle ups, flags, dive rolls, and more!

When: Saturday, September 11th from 1-3pm
Where: Roots
Who: Taught by none other than Ryan Ford of Apex Movement and his staff
Why: Because you should learn to play new sports
How: Sign-up here!

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Scott power cleans 165 at the Colorado Open.

The Colorado Open Wrap-up

Congratulations to Scott, Chris, Chad, Lawrence, Lori, Molly, and Emily who competed at this weekend’s Colorado Open.  We are so very proud to have you represent Roots at this weekend’s competition.  Also thanks to everyone who came out to cheer on and support the crew!

There were some significant differences in our athletes in this weekend’s competition vs. the Sectional in March.

Lawrence showed a poise that we did not see back in March.  Stronger and with more awareness of form under his belt he stayed collected through out the workouts.

Molly showed heart that we knew she had in her but that is rarely tested.  Coming off of a wrist injury that put her out for two weeks and then nursing it with scaled back workouts over the past three weeks she powered through the power clean/run workout with a lot of physical baggage.  Competing after a less than ideal month prior can bring about the worst mental game imaginable; however, Molly won the battle.

Emily showed us once again that weights are just a number and competition is different.  She power cleaned 105 pounds like it was her job and paced the workout in a manner that I am certain enabled her to make the cut-off.

Chad demonstrated the true CrossFit will.  Going into the second day his hands were mangled chunks of flesh held together with tape (no seriously, they were messed up).  He put the pain aside and edged out his competition to win his final heat of the weekend.

New to the competition scene was Lori, Scott, and Chris.

Lori rocked it!  After Emily offered some friendly (and wise) advice that Lori should go for the power clean/run workout as prescribed Lori warmed up to 105 and with a little hesitation in her eyes left for her event. This workout was hard for her, that was obvious, but her determination was tremendous as she chipped away and finished the workout with a few seconds to spare.  As a side note, this is 35 pounds more than Lori has ever cleaned in a workout.

Scott’s performances were both breakthroughs and we will now hold him to a higher standard at the shop:) Scott left nothing in the tank for every event and his dedication to preparing for this event was evident in his composure and approach to the entire weekend.

Chris showed us that competition is in his blood.  His antsy and jittery pre-competition habits transferred into some unleashing of the beast once the clock started.

Overall results for the event can be found HERE.

The next generation of Roots Crew.

The Colorado Open – TODAY!

CrossFit Roots has seven athletes competing at this weekend’s Colorado Open!  Follow the weekend’s results at the Front Range CrossFit website!

The 1 rep max board has now been updated with everyone's numbers from The Total. We'll add this week's Clean & Jerk 1 rep max as well. Here, Zac warms up for the press during The Total.

CrossFit Roots Back-to-School Happy Hour – TONIGHT
5-7pm at the shop
Bring your own Paleo(ish) alcohol.

Chris joins us from DC. Since Chris is the 4th Chris at Roots, his nickname is Caps, as in the Washington Capitals. Welcome!

How to Stay Up to Date on Everything Roots

Did you miss The Total or did you not know it was going on until you showed up?  Not sure of when happy hour will take place?  And what is this Fight Gone Bad thing?

At Roots we exercise a number of different avenues to communicate with our athletes.  It is your responsibility as a Roots athlete to keep an eye on or read through THREE different places.  Yes, three!

1. The Daily Blog 
No, you don’t have to check it everyday, but once a week scroll through the week’s blog posts to get detailed information on upcoming events, happenings at the shop, new policies, class additions, etc.

2. The ‘upcoming events’ column on the righthand side of our webpage
Once an event has been announced we will post it on the ‘upcoming events’ list on the website.  If you see an upcoming event and are not sure what it is about, use our Search box to look for posts that detail that event.

3. The Newsletter
The Newsletter comes out once per month and details upcoming events way in advance.  It also notifies athletes of any changes to the class schedule, seminars to be offered, and wraps up the prior months happenings.

Suzanne sets up for the press last week during The Total Days of Summer.

The Colorado Open – THIS WEEKEND!

The Colorado Open will take place this weekend – August 28th and 29th – at Front Range CrossFit in Denver. Roots has a number of athletes competing in this event and we know they’ll do great!

Interested in coming down to check out the scene and cheer on your fellow Roots?  SPECTATORS GET IN FREE!

Athlete Check In

Athletes will be able to check in at FRCF Friday night 8/27/10 from 5pm-8pm. or Saturday morning 8/28/10 from 7am-9am.

Weekend Schedule

1. Heat times will be posted by the end of the day Thursday 8/26/10 on the FRCF main page.
2. Saturday’s events will be announced Friday at 12:00 noon here on the FRCF main page.
3. Saturday opening address at 8:00am, first heat kicks off at 9:00am
4. Sunday’s events will be announced Saturday at 5:30 pm in the gym and then posted here on the FRCF main page.
5. Heat times for Sunday will be posted here on the FRCF main page by the end of the day Saturday.
6. Sunday events begin at 9:00am 
7. Award ceremony is Sunday at 5:30 pm.

More Information

For more information about the location, schedule, check-in times, or the possible exercises, please click visit The Colorado Open — August 28-29th, 2010.

Roots Crew – of those of you headed to the Open this weekend – what exercise would you LOVE to see and what exercise would you rather NOT see?  Post to comments.

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

The last happy hour at Roots was a huge success. Come mix, mingle, and be merry!

Roots Happy Hour – Friday, August 27 from 5-7pm

Come mix, mingle, and celebrate the return of fall!  From trips to Africa, athletes competing in the Colorado Open, 4 upcoming weddings, new jobs, and planned fall races and endeavors – there’s a lot to catch-up on in the Roots community.  Bring your family, friend, or significant other.  BYOPA or snack.

Yoga what?  Yoga who?
You read it correctly.  Next week on Wednesday at 7pm we are running a trial yoga class.  There are NO gurantees that we’ll continue to host it and there are the time is not set at 7pm.  Curious?  Want to support yoga at Roots?  Sign-up on MBO to attend. BYOYM.

On September 25, 2010 CrossFit Affiliates all over the world will do the workout Fight Gone Bad to raise money for three great causes. This has been an annual event since 2006 and has raised a combined total of more than $2 million. This year, CrossFit Roots will participate in the event that raises money for the following charities:

• LIVESTRONG – supports the fight against cancer
• Wounded Warriors Project - provides support for severely wounded service members injured in Afghanistan and Iraq
• CrossFit Foundation – supports families of first responders and the military.

As part of the larger CrossFit community, CrossFit Roots has set a lofty goal of contributing to this years donations by raising $2,500; however, we would be ecstatic if we could surpass that amount. We can’t do it alone; we need your help to achieve this goal!!

How Can You Help?

Help us raise money by donating and through fundraising efforts among your friends and family.  To get started, go to the official FGB5 website and register. Please be sure to join the CrossFit Roots team; this will track your individual as well as our total affiliate donations.  Anyone raising $150 (or more) will receive the official event FGB5 t-shirt!

This is a great chance to help others while also enjoying the camaraderie of other CrossFit athletes. So please mark your calendars and help us represent CrossFit Roots on September 25th!

The Event at CrossFit Roots

All classes for the morning will be cancelled.  We will start the event at 8am and cycle through heats of 10 people.  Come for a workout, to count reps for a fellow Roots, hangout, get some coffee and breakfast, and support the event!

What’s the Workout?:

In the Fight Gone Bad workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20″ box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately and begin accumulating reps on the new exercise. One point is given for each rep, except on the rower where each calorie is one point.

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12′ Wall climb 
95 pound Overhead squat, 21 reps
12′ Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

3:00 minute rest to change weights for Part B.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Gator at the top of Bear Mountain (8,461 feet). 9 miles, 2 peaks, 5.5 hrs. Flagstaff to Eldorado Springs. She and her husband lost the 3rd peak as the thunderstorms were rolling in fast!!!

Mark Your Calendars

Parent/Kid WOD
Saturday, August 14th at 10:30am
Ages 6-12, no exceptions.  We will hit the other age groups at a later date.

Roots Happy Hour!
Friday, August 27th at 5:00pm

Fight Gone Bad Fundraiser
Saturday, September 25th starting at 8:00am
Check the blog on Sunday for the big announcement of FGB 2010!