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”.

Post Tabata score for each exercise to comments and total for final score. 
E.G., 10, 22, 9, 15, 15 = 71

Vertical jumps.

Sugar, Cocaine, Heroin Equally Strong Addictions, Study Suggests

Last night at the Paleo Showdown Wrap-up we presented an ordered list of the foods we think you should avoid.  First on the list, SUGAR. We specifically remember six weeks ago detailing to the group the foods not allowed in the Paleo Showdown.  After listing grains, dairy, and legumes with little noise or objection from the audience, there was a collective GASP from the group when we stated that all sugars, including maple syrup, honey, and agave nectar, were not allowed in the Paleo Showdown.  Addicted much?

In short, sugar is the devil.  It depresses the body’s immune system opening the door to a number of serious diseases including diabetes, cardiovascular disease, cancer, arthritis, and depression.

Sugar is in everything! Of course it’s in obvious foods such as candy bars, sodas, and ice cream but did you know that sugar is also found in deli meat, italian sausage, and spaghetti sauce?  Try finding bacon not cured with sugar.

In what foods have you unexpectedly found sugar?  Post to comments.

“Grace”
135 pound Clean and Jerk, 30 reps

More on Functional Movements…

Yesterday we defined functional movements as those that no one person has invented, that are essential to independent living, and that are elemental. Today we add to that definition.

Functional movements move from core to extremity. While a bicep curl moves from extremity to core, deadlifts and squats harnesses the power of the muscles near to the body’s center of mass before recruiting the smaller muscles located further from the core. Functional movements, when learned and performed correctly, are safe. Finally, functional movements are efficient and effective. Many of you have come to appreciate the efficiency of your 3-6 hours of CrossFit each week and the effectiveness of the program. For many of us, our gym routine used to consist of a daily rotation between cardio machines, nautilus machines, and free weights. CrossFit takes functional movements from all walks of life, fitness, and sport, throws them in a blender, and voila! – out comes a magnificent program scalable to all ability levels.

Paleo Showdown Wrap-up!! TONIGHT.

To Paleo or not? That is the question. Join us Wednesday, March 10th at 7:00PM for a discussion on how to continue with Paleo beyond the showdown. We’ll provide cheese, bread, punch, and cookies – SIKE! Post to comments in you plan to attend.

5 rounds: 
200m run
7 front squat
7 push press

A press is a functional movement. At the shop we press barbells, plates, dumbbells, medballs, and dogs.

Constantly Varied, Functional Movements, Performed at High Intensity

In the shop, we throw around a lot of phrases, such as “functional movements.”  Like “luxury” in condominium advertisements, “functional” is overused in the fitness industry.  So just what do we mean when we say that we do functional movements at CrossFit Roots?

Functional movements are ones that no one person has invented.  If you pick up your child, you are not doing the Nisha Alden Child Lift, you’re simply doing a deadlift – a movement necessary for everyday life.  Functional movements are essential for independent living now and in our elderly years.  The movements are elemental, they can not be broken down further and achieve the same affect.  The idea that the human body can train in isolation the major muscle groups and then neurologically reprogram the information to allow the body to work in perfect coordination is a stretch, at best.

But wait!  There’s more.  Stay tuned for tomorrow’s addition.

Illegal Pete's Paleo burrito bowl with lettue instead of rice.

Whether you’re driving from Boulder to Bozeman, stuck at an airport, in need of a fast meal, or strolling down Pearl Street, there is always a way to create a Paleo meal.  Have you been in a situation where you just couldn’t figure out a Paleo menu option?  Post to comments and we’ll flush out a plan.  In the meantime, here’s how we eat Paleo at our favorite local burrito shop, Illegal Pete’s.

Ordering Paleo at Illegal Pete’s
You: “Hi!  Could I please get a burrito bowl with lettuce instead of rice?”
Super Cool IP’s staff: “Sure, what kind of meat?”
You: “Shredded beef (or steak).”  (No chicken, it’s not gluten-free.)
Super Cool IP’s staff: “Rice or beans?”
You: “No thanks.  Could I get (choose any or all of the following) fajita vegetables, (any) salsa, onions, guacamole, and cilantro.
Super Cool IP’s staff: “Chips or tortilla?”
You: “Neither, thanks.”

1 rep-max Snatch or Overhead Squat

The Yellow Dart levitates in the morning sun. First, moving around quickly, and with purpose, is a true sign of character. The Yellow Dart!

Paleo Showdown Winner

The results are in.  The top five finalists in the Paleo Showdown, in no particular order, were:
1. Tara
2. Andrew
3. Brian
4. Karen
5. Mari

After careful deliberation and judging, we arrived at a clear and obvious winner.

Congratulations to BRIAN!

Thanks Meredith for sending us this article about the benefits of regular exercise published in The New York Times.  It’s easy to focus on the immediate benefits of coming to Roots – the fun in PRing a workout, getting fit, and seeing results – but in the long term, what will you care about?  Most likely your concern will shift to an ability to keep up with your grand kids, maintaining mental sharpness, and an ability to live independently (ie going to the bathroom on your own).  So check out the article and get in to Roots for a workout.  Consider us your 401K Plan for health:)

Even More Reasons to Get a Move On

Cool Excerpts:

• In a commentary on the new studies, published Jan. 25 in The Archives of Internal Medicine, two geriatricians, Dr. Marco Pahor of the University of Florida and Dr. Jeff Williamson of Winston-Salem, N.C., pointed to “the power of higher levels of physical activity to aid in the prevention of late-life disability owing to either cognitive impairment or physical impairment, separately or together.”
• One of the new studies adds mental deterioration, with exercise producing “a significantly reduced risk of cognitive impairment after two years for participants with moderate or high physical activity” who were older than 55 when the study began.
• Weak bones and muscles increase the risk of falls and fractures and an inability to perform the tasks of daily life. Weight-bearing aerobic activities like brisk walking and weight training to increase muscle strength can reduce or even reverse bone loss. In one of the new studies, German researchers who randomly assigned women 65 and older to either an 18-month exercise regimen or a wellness program demonstrated that exercise significantly increased bone density and reduced the risk of falls. And at any age, even in people over 100, weight training improves the size and quality of muscles, thus increasing the ability to function independently.

The Paleo Showdown has come to a close and the winner is…not yet determined.  Today is the last day to have your exit picture taken.  The judges will determine the winner tonight.

Paleo Showdown Wrap-up

To Paleo or not?  That is the question.  Join us Wednesday, March 10th at 7:00PM for a discussion on how to continue with Paleo beyond the showdown.  We’ll provide cheese, bread, punch, and cookies – SIKE!  Post to comments in you plan to attend.

3 rounds for time of:
30 Wall Balls 20 lbs
30 Snatches 75 lbs

Zender and the incredible grip strength. Rock solid for 105.

Heavy Lifting State of Mind

Your state of mind plays a tremendous role in your success or failure of an attempted lift.  Negative thoughts can derail a set while positive imagery and thoughts can send you to new heights.  The attitude that you take into the lift is key.

A negative train of thought – questioning your recovery from yesterday, thinking the bar looks heavy, fidgeting through your set-up, thinking the bar feels heavy, fearing full range of motion, and visualizing failure all lead to a less than optimal outcome.  This state of mind can be summed up with: “Oh shit, this is heavy.”

On the flip side, a positive train of thought – thinking the bar looks heavy and that’s freakin’ cool, knowing exactly how you want to set-up on the bar because you do it that way EVERY time, picturing yourself doing the lift with perfect form, aggressively lifting the bar from the rack and thinking “this feels light.”  You pull the bar to the floor rather than letting it drive you to the ground.  You nail the depth and drive up while keeping your focus until the bar is racked.  This state of mind can be summed up with: “This is heavy and it doesn’t matter.”

Everyone needs their own method to enable positive thoughts to flow.  Try this or come up with your own!
1. Focus on the task at hand.  Block out all other thoughts
2. Visualize yourself doing a perfect lift
3. Perfect a consistent set-up for every lift
4. Think about your motivator
5. Tell yourself the bar is light
6. DO IT

Your motivator is a phrase, scenario, person, or event that inspires you to want to make the lift.

Do you have a motivator?  Post to comments.

Weighted ring dips 3-3-3-3-3

Jason, Nick, Bones, Hank, Aran, D, and Asha work on their synchronized tuck jumps.

REMINDER: Get your Paleo Showdown exit picture taken today or tomorrow!  An elite panel of judges are waiting to decide the winner!;)

Workout Set-up

Check out the diagram, posted on the shop bulletin board, of the standard protocol for bar set-up before a workout.  Know your workout space options and make it happen!

Friday Happy Hour at Roots.

Paleo Wrap-up

The Paleo Showdown has come to a close.  Who will be our winner?  Let’s go to the digital camera.  Make sure to have your picture taken today or tomorrow at the shop.  An elite panel of judges will evaluate the pictures and decide the winner;)