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!

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

Start Oly Club NOW

The spring Oly meet is on the calendar and ready to rock Saturday, March 10th. Mark your calendars! We encourage all Roots athletes to compete in this competitive and fun yearly event.

The Oly Club is now moving into the March 10th meet prep phase starting this coming Tuesday. If you would like to join the Oly Club in preparation for this meet, contact Ryan for a one-month opportunity with the club.

If you’d like to learn more about the Roots USAW Oly Club, click here.

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!

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

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.

Backsquat
3-3-3-3-3-3-3-3-3-3-3-3 at 60% 1 rep max
1 minute rest between sets
then
max time L-sit hold

Presenting the 2012 CrossFit Roots zip up hoodies! Pre-order them this week only!

2012 Roots Sweatshirt Pre-Order – 1 Week

The 2012 CrossFit Roots zip-up hoodie is NOW available for pre-order for one week!  And one week only.

Here are the details:

Design: see photo above
Colors: choose charcoal or black
Sizing: American Apparel unisex XS – XXL
Cost: $50.00
General info: Full-zip jersey sweatshirts.  Sample at the shop this week.  American Apparel Flex Fleece Hoodie.  Nicole and Stefanie wear a small.  Eric wears a Large.  No guarantees on sizes, colors, or availability after pre-order.

How to order: write your name, size, and color on the pre-order clipboard located at the front desk beginning tomorrow at 11:30am.
PRE-ORDER RUNS THROUGH FRIDAY.  We will bill your MBO account.  Email us you order ONLY if you will not be at the shop this week to pre-order.

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.

A Valentine's Day Couples Workout WITH childcare? It's true! Leave your children in the care of these two capable, responsible, friendly, and wonderful Roots college kids. We also think they are a GREAT hire.

Valentine’s Day Roots Couples Workout

Are both you AND your spouse or significant other members at Roots?  Then mark your calendars for the Roots Valentine’s Day Couples Workout and Happy Hour.

When: Tuesday, February 14th at 5:00pm
Where: Roots
What: A couples team workout followed by happy hour.

Bonus: Child care!  We have arranged childcare (ie babysitting) for house trained children.  $10/child and $5 for each additional child.