Archive for the ‘References + Resources’ Category

Want to Be Good at Oly? – by Chad Vaughn · 23 August 2015

Squat Snatch 1-1-1-1-1-1-1thenSkill Benchmark Toes-to-Bar retest Want to Be Good at Oly? – by Chad Vaughn Humans learn in many different ways and most of us learn the best when we are exposed to a variety of teaching methods. In class you may have heard a coach tell you to sweep the bar toward you as […]

Maintenance – Did You Do Some This Week? · 21 August 2015

Push Jerk5-5-5-5-5then21-15-9Box Jump (24/20)Push Press (135/95) Maintenance – Did You Do Some This Week? Did you do any maintenance this week outside of a group class? Foam roll, CrossOver Symmetry, banded stretches, lacrosse balls? We want to hear from you – did you do it at home or at the shop? Post to comments. 

From the CrossFit Journal: No Rest for the Foolish · 20 May 2015

From the 2015 CrossFit Regionals:Tommy VFor time:115-lb. thrusters, 21 reps15-ft. rope climbs, 12 ascents 115-lb. thrusters, 15 reps15-ft. rope climbs, 9 ascents115-lb. thrusters, 9 reps15-ft. rope climbs, 6 ascents From the CrossFit Journal: No Rest for the Foolish It’s 8:00pm and Eric gets home from teaching Foundations. I have to coach at 4:40am the next […]

RXish · 2 February 2015

Teen Strength and Conditioning – Free Intro ClassSaturday, February 7th at 11:00am. All Teens welcome. Click here to sign up. Power snatch 3-3-3-3-3 repsSnatch balance 2-2-2-2-2 repsSquat snatch 1-1-1-1-1 reps RXish At Roots, we could care less if you do the workout RX.  The coaches care that you do the workout with the best possible loading and movement […]

Pull-ups and How to Read the Workout · 2 November 2014

Description of the different types of pull-ups used in CrossFit.

Why Are Americans So Fascinated With Extreme Fitness? · 23 October 2014

For time: 100 double-unders 115-lb. front squats, 21 reps 115-lb. push presses, 21 reps 100 double-unders 115-lb. front squats, 15 reps 115-lb. push presses, 15 reps 100 double-unders 115-lb. front squats, 9 reps 115-lb. push presses, 9 reps Why Are Americans So Fascinated With Extreme Fitness? The New York Times is back at it again […]

Harvest Hoedown – Workouts, Details, and Spectator Info! · 8 October 2014

CrossFit Roots announces the workouts for the Harvest Hoedown team competition.

Skillz – The Benchmarks · 7 October 2014

5 rounds:Run 200m3 rope climbSkills test for October. All-4-One – (She’s Got) Skillz by Jefe86 Skillz – The Benchmarks First off, how cool was All-4-One?  Remember 1994?  Yea, they were hot for 2 months that summer, I swear.  But let’s talk Skillz. Last month when we dropped the massive benchmark test plan for the next […]

Getting Reps Just Below Your Technique Ceiling · 28 September 2014

Deadlift3-3-3-3-3This is the last workout for the September benchmarks!  Record it! Getting Reps Just Below Your Technique Ceiling When talking about the Olympic lifts and gaining proficiency in them, Ryan often talks about the technique ceiling, opposed to a strength ceiling. Picture this scenario.  You’re in class and working up to a 3 rep max […]