The Chief – Anniversary Workout! 

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles. Score rounds completed for each of the 5 cycles. Begin each new round at the beginning.

In 2009 Roots celebrated its Grand Opening. Trevor flew out for the event and Nicole and Trevor did The Chief together to kick off the event.

In 2009 Roots celebrated its Grand Opening. Trevor flew out for the event and Nicole and Trevor did The Chief together to kick off the event.

The Chief – Anniversary Workout!

How did The Chief become the anniversary workout?

In the summer of 2010 Roots hosted its Grand Opening on a Saturday at their small location on Pearl Street. We had food and music and people on hand to talk about the gym, and of course, you could try out a workout. 

In search of a workout that would be accessible (and safe) to anyone who walked in off the street we scoured the mainsite for a workout that was scalable in many ways. And that’s when we came across The Chief. 

The interval style of workout allowed for us to scale rounds for new folks while simultaneously offering a blisteringly challenging workout to current members. 

This workout is a great example of the art of programming. Enjoy!

Cherie and Matt Take On Primal Quest 

Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Cherie and Matt Take On Primal Quest

Four members of the CrossFit Headquarters Seminar Staff, including Matt and Cherie Chan, are taking on the Primal Quest adventure race which started yesterday afternoon.

Primal Quest began in 2002 in Telluride, Colorado. It is one of the most extreme and challenging adventure races out there. 

Their team is the Rusty Bottom Runaways.

You can track their progress on the Primal Quest website.

Brown Butter Peach and Cherry Cobbler 

Shane Update: For the past week Shane has been awaiting surgery for a skin and muscle graft for his leg. The surgery scheduled for today was unsuccessful and aborted as the doctors felt they need a larger flap of muscle than the one identified to cover the exposed bone on his leg. This was a disappointing day for Ari and Shane but they are hanging in there. 

4 rounds for time:
Run 400m
15 power snatch (75/55)
20 Abmat sit-up
Rest 2 minutes between rounds. Rounds 1 and 3 begin with run, rounds 2 and 4 begin with sit-ups.

I don't know if the ice cream on this cobbler is Paleo but the cobbler is pretty darn close!

I don’t know if the ice cream on this cobbler is Paleo but the cobbler is pretty darn close!

Brown Butter Peach and Cherry Cobbler

Summer may be winding down but this cobbler is a must have before fall! It might be the only Paleo dessert that Eric has ever fallen in love with. I mean, he still loves me, Harriet, and Campbell, but this cobbler is a close second to the three of us!

If you’re like Eric, you’re skeptical of a lot of Paleo “baking” recipes. But not this one from ZenBelly Catering. Chef Simone is on a mission:

To prove that gluten-free and paleo cuisine can be just as gourmet, refined, and artfully presented as what you’d find in a fine bistro. 

Thanks Maura for the recipe!

Brown Butter Peach and Cherry Cobbler recipe HERE.

Anniversary Party a Success! 

Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed. Score is number of minutes completed for each ladder.

Now that's a good looking group of people!

Now that’s a good looking group of people!

 

Anniversary Party a Success!

Thank you to everyone who came out the Res for the six year anniversary party. A BIG THANK YOU to everyone who contributed to the success of the party. 

  • Thank you to the setup crew for showing up early and getting everything unloaded, set up, and the party rolling!
  • Thanks to the grill teams for cooking up delicious burgers and dogs for 150 hungry Roots!
  • Thank you to Teton Waters Ranch  for providing Grass Fed hot dogs!
  • Thanks to Paul and Zak for the entertainment! Check out more sweet tunes from Boxcar 79 HERE
  • Thank you to the clean up crew for braving the storm and getting everything cleared and loaded up in record time! 
  • Thanks to Suerte for keeping everyone “hydrated” with yummy coin style margaritas. 
  • AND Thank you to ALL OF YOU who came out (brought food and drink) and made the day so much fun! 

How Long? 

“Elizabeth”

21-15-9 reps of:
Clean 135/95 pounds
Ring dips
For this Elizabeth we will use power cleans.

Pistols are a great example of a movement that takes many athletes time to master. Here, Val shows off a pistol during class.

Pistols are a great example of a movement that takes many athletes time to master. Here, Val shows off a pistol during class.

How Long?

One of CrossFit’s oldest sayings goes like this: “CrossFit gives you infinite things to suck at.” 

While we can all chuckle at this saying, we can also all relate to it. Whether you’re new to CrossFit and learned a killing pull-up in class (triumph!) only to find the next day that you are terrible at double-unders – or you’re the seasoned veteran who learns that you’re great at kipping handstand push-ups but strict ones leave you crying for your Mom – EVERYONE can relate to the saying throughout their years doing CrossFit.
 
But, out of the suck and shot to our egos often comes a determination from the athlete to improve upon a skill, lift, load, movement or technique. For many athletes at the gym, the inability to do something just makes them want to do it more, and they seek out ways to learn to do it. Staying after class, coming to Open Shop, working with a coach 1-on-1, and watching videos of athletes are just a few ways they work to achieve their goal.
 
But the reward for all of the work rarely comes overnight. Oftentimes it takes a lot longer than they would like. 
 
We want to hear from you. What skill did you commit to learning and how long did it take you to get it? What was your plan of attack? Was it worth it? Post to comments.

Hey, That’s My Gym on ESPN. 

We hope to see everyone today at the Boulder Reservoir from 11-3pm for the annual Anniversary Party and Family Picnic. Please remember to bring a potluck item to share. 

Hang Power Clean
3-3-3
Hang Squat Clean
3-3-3
Clean
1-1-1-1-1
Build through the ten sets without warming up between lifts. Last set of hang power cleans flows directly into first set of hang squat cleans. Athlete must start next movement at or with more weight than pervious successful set. If athlete finishes last set of hang power cleans at 125lbs, athlete must do first set of hang squat cleans with 125lbs, or more. 

When you're on vacation and watching ESPN and you see a commercial and say, "Hey, that's my gym in the background."

When you’re on vacation and watching ESPN and you see a commercial and say, “Hey, that’s my gym in the background.”

Hey, That’s My Gym on ESPN.

Has anyone seen Camille’s CrossFit commercial that aired during the 2015 CrossFit Games? Did the background look a bit familiar?

While on vacation, Maura snapped a photo of her TV, above. Take a look at that gym!

Are You Ready to Party? 

10-20-30 reps for time:
Kettlebell Swing (24/16)
Burpee
GHD sit-up
Lunge

Roots has come a long way since 2009. Here's the anniversary picture from 2010, you'll see a lot of familiar faces. We would post the picture from 2009 but there are only 16 people in it!

Roots has come a long way since 2009. Here’s the anniversary picture from 2010, you’ll see a lot of familiar faces. We would post the picture from 2009 but there are only 16 people in it!

Are You Ready to Party?

The stage is set and we’re ready to party!

We hope to see everyone tomorrow at the Boulder Reservoir from 11-3pm for the annual Anniversary Party and Family Picnic.

See here for all of the party details including food, drinks, and potluck items. 

And have no fear – we did not forget about the anniversary workout (as if!) – it’s scheduled for FRIDAY of this coming week. Many of you know what the anniversary workout is and for those of you who don’t, you’re in for a treat!

How many Roots anniversary parties have you been to? Post to comments.

Olympic Weightlifting Meet Recap 

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

CrossFit Roots will host a USAW sanctioned meet on November 21st.

CrossFit Roots will host a USAW sanctioned meet on November 21st.

Olympic Weightlifting Recap

Once again, the Roots Summer Olympic Weightlifting Meet drew a talented group of lifters from the Denver area. Fifty athletes competed on the platforms including seasoned veterans and first time competitors. 

With so much great momentum from this annual series, we are very pleased to announce that the next Oly Meet will be USAW sanctioned and held on November 21st. A huge congratulations to Ryan for his work over the past few years building the Roots meet series and for taking this big jump!
 
Meet Recap
Roots athletes made a great showing during the meet.
Here are the results in Kilograms:
Alicia Benjamin – 43kg. snatch/59kg. clean and jerk (43/59) – her first meet!
Arlene Brugal – 55/65 while battling a wonky wrist 
Courtney Prentice – 52/61
Sam Gaard – 84/100
Josh Miers – 70/102
Bethany Strothman – 47/66
Luke Ursell – 78/99
Megan Isherwood – 59/75 and took third place!
Adam Urness – 68/98
Pam Walter – 38/58

Thank You to Our Sponsors!
Fate Brewing Company was on hand with delicious food and drink. The Cup Coffee was in the house with their special meet coffee which definitely added several Kilos to lots of lifts!

Other prize sponsors include Suerte Tequila, who donated their awesome tequila, SFH who added protein and fish oil, Life Of Riley Foods who donated almond and cashew butters and Third Street Chai who gave cold iced tea out throughout the day. Thanks to all of you!

The next cycle of Oly Club starts on Mon. August 24th. More information and signup here. Email ryan@crossfitroots.com if you are interested!

CBS News Story on Shane 

Shane Update: Shane remains in stable condition at Denver General. He is awaiting surgery for his leg and will be there for at least a few more days. He smiled when he saw the gown and we let him know that everyone is thinking of him. He is not accepting visitors at this time.

Grace
30 reps for time of:

Clean & Jerk 135/95#
Grace is part of the Yearly Benchmark Series. Log your score!

CBS News Story on Shane

Last night, CBS News ran a story on Shane’s accident, see above video. At this point in time, the driver of the vehicle who left the scene has still not been found. 

We will post a thorough update on Shane’s recovery this week. 

Classes and Cool Cruel Summer August 

Shane Update: Shane was transferred to Denver General as the hospital has an excellent orthopedic trauma and plastic surgery unit. He underwent surgery to place muscle over the exposed bone on his leg and it went well. He will need to have more surgeries down the road as they learned that all of the ligaments in his knee are torn. As he was coming out of anesthesia he said “3-2-1-Go!” and then questioned why Ari had not started to workout. Then he fell back asleep. He has CrossFit on his mind. Your support means so much.

Run or Row 5k
See 5K route here.

Thank you to everyone who came by to sign Shane's hospital gown!

Thank you to everyone who came by to sign Shane’s hospital gown! It looks like a work of art.

Classes and Cool Cruel Summer August 

We have decided to cancel August 20th’s Cool Cruel Summer. We will absolutely finish the series in September as planned. Thank you for your understanding. 

We also wanted to thank everyone for their understanding this week (and next) as we know classes have been staffed by one coach, rather than two coached classes, for a number of hours this week. We know that part of your dedication to Roots and our commitment to our athletes lies in our belief in small class size. We are working diligently to fix this.

Also, thank you to all of the people who volunteered to help Stefanie this week in preparation for the Anniversary Party! We are so thankful for the support.