CrossFit Roots - Boulder, Colorado » Workouts

It’s a Sprint.

Nicole — Sat, 04 Feb 2012 12:00:05 +0000

Do one of each of the following, in any order, every 8 minutes:
1,000m row
3 x :45 second overhead walking plate lunge, for distance
50 burpees for time

Record time for each effort (row time, plate distance across shop, burpee time).

Julie, Southside, Wilder, and Ben gun for the 400s. Welcome back Wilder!

CrossFit Endurance Info Meeting – Wednesday, Feb. 8th

Nicole — Tue, 31 Jan 2012 12:00:29 +0000

THE CROSSFIT ENDURANCE INFO MEETING IS POSTPONED UNTIL WEDNESDAY, FEBRUARY 8TH AT 7:00PM

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

Press

3-3-3-3-3-3-3-3-3-3-3-3

@ 60% 1 rep max w/ 1 min. rest between sets.

then

Seven rounds for time of:

225 pound Deadlift, 7 reps

7 L-pull-ups

CrossFit Endurance Info Meeting – Wednesday, Feb. 8th 7:00PM

CrossFit Endurance is back on the schedule and meets Mondays at 4:30pm and Wednesdays at 12:00pm. These two classes are included in both Roots memberships.

In addition to the CFE classes, Roots will kick off a 3-month dedicated CrossFit Endurance training program. Come learn more about this program at the Info Session on February 8th at 7PM!!

Roots members as well as anyone interested in CrossFit and Endurance training is welcome to attend.

What is it?

CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. Power and speed are critical components to success in the endurance world. With careful planning, our strength and conditioning plan increases these two mainstays of performance while decreasing recovery time, reducing injury, promoting preservation of lean tissue and creating a more sustainable performance curve.

We focus on eliminating unnecessary volume of training while increasing intensity. Our programming is structured, sport-specific and seamlessly integrated with Olympic lifts, powerlifting, gymnastics movements, explosive activity and mobility-based support. Everything we do focuses on midline stabilization and working from the inside out.

Our strength and conditioning approach for endurance athletes is unparalleled. We incorporate the CrossFit fundamentals of being constantly varied. Repetition is the enemy and results in a decreased ability to build fitness.

Make no doubt, this program is not easy, but the journey is what makes the results that much more rewarding.

Our design is to maximize you as a sport-specific athlete and to elevate your fitness.

What does this look like at Roots?

From now until March 12th, we will have 2 CrossFit Endurance workouts per week. Think of this as preseason. This is the time to test the waters and experience first hand what CFE is all about. Beginning March 12, we are upping the ante and will launch a full-fledged 12-week CrossFit Endurance program at Roots for a limited number of athletes that are ready to commit to making this the focus of their training. This program will combine the CrossFit WODs that you are used to with CFE-specific workouts. It’s going to be SICK!

How do I sign up?

Sign up will be on MBO just like any other WOD. The Preseason CFE WODs (until March 12) are open to all members and are included in your membership. Class times will be Mondays at 4:30pm and Wednesdays at noon. You must be a member of Roots to attend these classes.

Come to the Info Session. We will outline the program and answer all your questions as well as detail the program times, pricing, and pieces.

Sunday Open Shop

Nicole — Sun, 29 Jan 2012 12:00:13 +0000

THE CROSSFIT ENDURANCE INFO MEETING IS POSTPONED UNTIL WEDNESDAY, FEBRUARY 8TH AT 7:00PM

Open Shop

10:30am – 12:30pm

Open to members only. Sign-up on MBO required.

Get your row on! Tom and Jason lead out the Friday workout.

Functional Grip Strength

Nicole — Fri, 27 Jan 2012 14:50:26 +0000

Deadlift
3-3-3-3-3
then
3 rounds for time:
500m row
25 thrusters (45/35)
15 pull-ups

Grip strength comes in handy all over the place! From the ability to hang on to a barbell to the creation of fresh squeezed margaritas, grip strength is where it's at!

Functional Grip Strength

Grip strength comes in handy all over the place! At what times or with what movements do you feel your grip fail you the most in workouts? Post to comments.

Percentages

Nicole — Tue, 24 Jan 2012 12:00:46 +0000

Back squat
3-3-3-3-3
Rope Climb
1-1-1-1-1-1

Nathan and the Roots intramural soccer team rock it on Friday nights. Come check-out a game!

Percentages

1 rep, 3 rep, 5 rep maxes! How do they all relate!? We’d love to say they’re all part of a perfect linear relationship, but sadly, that’s not the case. There are however some great tools out there to predict your hypothetical 1 rep max based on past performances.

Check out the following:
1. The back of your log book! There’s a great lifting percentage chart there.
2. One rep max calculator. There are MANY online. Here’s one to start with.

Open Shop Sunday

Nicole — Sun, 22 Jan 2012 12:00:05 +0000

Open Shop
10:30am – 12:30pm
Open to members only. Sign-up on MBO required.

Nicole sits in 7th overall after Day 1 of the SuperFit Games.

CrossFit Endurance Reminder – Starts Next Week

Nicole — Sat, 21 Jan 2012 12:00:08 +0000

Run 3K
upon returning, take 5 minutes (and five minutes only) to find your 1 rep max squat clean

Check out the link to the run route above! It’s pretty straight forward, run east out the path and turnaround at the 49th Street trail exit (just past the two large double industrial buildings on your left).

What are these barbells doing? They're waiting for folks to return from their 5K to find a 1 rep max squat clean!

CrossFit Endurance is BACK!

Classes start this coming week and meet:
Mondays at 4:30pm
Wednesdays at 12:00pm

PLUS – come to the info meeting on FEBRUARY 1ST AT 7PM to find out about the designated CrossFit Endurance program.

For more baseline details – READ WEDNESDAY’S POST.

Prrrrress.

Nicole — Fri, 20 Jan 2012 12:00:50 +0000

“Tabata This!”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Davis logs 13 rounds in Nate earlier this week. Nice work.

CrossFit Endurance is BACK!

Nicole — Wed, 18 Jan 2012 13:30:38 +0000

“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

CrossFit Endurance is BACK!

CrossFit Endurance is Back!

Starting this coming week, CrossFit Endurance is back on the schedule. That’s right, we won’t let a little wind and snow keep us down. The plans for CrossFit Endurance at Roots are BIG and we are starting RIGHT NOW!

-Is running a half-marathon or a faster 10K on your list of goals?
-Is a triathlon in your future?
-Have you been frustrated or injured by the long, slow distance training methodology that virtually every other training program utilizes?
-Do you want to be the person sprinting in the door after the 4th 400M run in “Kelley” and going right into box jumps?
-Is running a weakness that you are ready to attack?

If you answered yes to any of these questions, you owe it to yourself to explore CFE.

DON’T MISS the Info Session on Feb 1st at 7PM. Roots members as well as anyone interested in CrossFit and Endurance training is welcome to attend.

What is it?

Make no doubt, this program is not easy, but the journey is what makes the results that much more rewarding.

Our design is to maximize you as a sport-specific athlete and to elevate your fitness.

What does this look like at Roots?

How do I sign up?

- Sign up will be on MBO just like any other WOD. The Preseason CFE WODs (until March 12) are open to all members and are included in your membership. Class times will be Mondays at 4:30pm and Wednesdays at noon. You must be a member of Roots to attend these classes.

- Come to the Info Session. We will outline the program and answer all your questions. If you have friends that are not yet members, they are welcome to attend the info session. We will be offering a Foundations class tailored to the endurance community prior to the program kickoff.

Rest & Recovery Challenge and Food Chalk Talk Tonight!

Nicole — Tue, 17 Jan 2012 12:17:44 +0000

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Rest & Recovery Challenge and Food Chalk Talk Tonight!

Come at 6:00pm to learn about the Rest & Recovery Challenge.
Are you happy with how you look and feel? When’s the last time you hit a PR at the shop? Are you getting the results you want? If you answered no to any of the previous questions, come learn how rest & recovery are just as important as fuel and exercise for optimal health and performance.

Come at 7:00pm for the monthly Food Chalk Talk.
Then, stay afterward or come at 7 for the monthly food chalk talk. Come learn about how to “eat meat, vegetables, nuts & seeds, some fruit, little starch, and no sugar.” We’ll teach you all about why you want to do this and how to do it.

We hope to see you there!