Fabulous FORTY Workout for January 25 2012
CROSSFIT ENDURANCE: Meet at the Southwest corner of North Boulder Park for today’s 12:00pm workout – OPPOSITE the playgrounds and near the apartment building. SEE MAP HERE.
For time:
40 Box jump, 24 inch box
40 Jumping pull-ups
40 Kettlebell swings, 1 pood
Walking Lunge, 40 steps
40 Knees to elbows
40 Push press, 45 pounds
40 Back extensions
40 Wall ball shots, 20 pound ball
40 Burpees
40 Double unders
In honor of one awesome member of the Roots coaching staff - we'll be doing the Fabulous 40 at the shop today, instead of the Filthy 50. Happy four zero T-Hulk.
Fab Forty
If you haven’t seen the original, check out this video first so you have some context! Then, have fun with this CrossFit-themed version. AWESOME. Thanks for sending Keane.
Percentages Workout for January 24 2012
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.
It’s YOUR Progress, Results, and Success Workout for January 23 2012
5 rounds for time:
12 wallball (20/14)
12 toes-to-bar
Amy and Nicole's Mom rock the rope climbs at Trident CrossFit in Alexandria, VA. Who is Amy? None other than our very own Karin's sister!
It’s YOUR Progress, Results, and Success
Hey there Roots crew! Many of you may have noticed a little bit more attention to strength over the past week. This will continue for awhile. What does this mean for you? It means, it is VITALLY important for you to track you results for the lifts so that each week’s sets yield you as great a result as possible!
As we progress over the next coming weeks we will use the 5 rep, 3 rep, and 1 rep maxes to scale loads, create hypothetical loads, and determine weights for new and different lifting sets.
Sure, you don’t have to track your progress but you may find yourself a little lost at the beginning of each class as we spew out “82% of one rep max…”
So, where can you do this?!
Look no further than the top right corner of this post where it says “Whiteboard” and log away! Or you can write it down in your log book or keep it in your phone. You could also tattoo it to your arm. Yup, it’s that important.
And finally, check out this great article sent to us by our very own Mr. Exercise!
Acute Sleep Deprivation Enhances the Brain’s Response to Hedonic Food Stimuli: An fMRI Study
Open Shop Sunday Workout for January 22 2012
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 Workout for January 21 2012
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. Workout for January 20 2012
“Tabata This!”
Davis logs 13 rounds in Nate earlier this week. Nice work.
CrossFit Games Beta Site is Up! Workout for January 19 2012
Back squat
5-5-5-5-5
then
1-1-1-1-1-1-1
weighted pull-ups
Chest to bar means chest TO bar. TJ demonstrates.
CrossFit Games Beta Site is Up!
34 days and counting until the kick-off to the 2012 CrossFit Open! What exactly is the CrossFit Open? It’s the first stepping stone to the CrossFit Games.
Learn about the annual Games Season here. We highly recommend you do it! It’s a blast and a great example of the worldwide reach of the CrossFit community. We will be doing the CrossFit Open workouts each week as part of the regular WOD classes – so why not throw your results up online!
Actually – let’s be honest – we NEED you to do it! The CrossFit Open is also the stepping stone to qualify a TEAM for the regional competition. But here’s the catch – ANYONE for ANY WORKOUT can contribute points to the team effort.
Now, I know what some of you are thinking – how could I help out? Can you row? What if one of the workouts is 1,000m row for time? We have some SICK ergers at the shop. We need your help. What if it’s max deadlifts in 5 minutes?…ahem, Ryan. What if it’s max distance handstand walk? We need YOUR score.
So please, please consider registering for the Open. We’ll continue to harass everyone at the shop over the next few weeks!
CrossFit Endurance is BACK! Workout for January 18 2012
“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?
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. 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! Workout for January 17 2012
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.
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!
Come to the Talks Tomorrow Night – 6 and 7pm Workout for January 16 2012
2 rounds for time:
500m row
25 burpees
Come to the Talks Tomorrow Night – 6 and 7pm
Winter Rest and Recovery Challenge Info Meeting – 6:00pm
Monthly Food Chalk Talk – 7:00pm
In the past two weeks I’ve had a few people outside of Roots ask me how many calories are burned in an average CrossFit workout. In both instances the question has caught me off-guard because I have no idea and don’t care to ever find out. I realize that many Americans measure their progress in fitness and in health with calories burned. It’s a natural thought process given TV shows, radio ads, internet sites, and workout machines that harp on how to burn more calories. We do a long hard workout and we think it gives us a “free pass” to eat more that evening, we miss a workout and we think we need to watch how much we eat.
WRONG.
In the world of CrossFit what we do in the kitchen and what we do in the shop are two separate and vital components of one longterm plan for health and fitness. Take a look at the CrossFit pyramid. The foundation of it is nutrition. This means that your efforts in the kitchen, out at restaurants, and on the go should not be swayed by the type, length of, or exercises in the day’s workout.
At the shop, we train for physical and neurological improvements and work to obtain a proficiency in each of the 10 General Skills. In the kitchen, we eat for fueling, nourishment, and longevity.
Training the mind to rethink its approach to food is no easy task; however, it starts with asking yourself the right questions when presented with the familiar situations. At the forefront of your thought process should be the QUALITY of the food you are about to eat. Does it promote health or stipend improvement? Would it improve your blood results, or not? Will it fuel your efforts in the shop tomorrow? Thinking, “Would this make for more calorie intake than burn today?” is illogical, even if it is habit.
While the traditional (and scientifically bogus) thought process might be:
- Calculate calorie intake in a day
- Workout to burn adequate calories to make daily intake level “acceptable”
- Workout more to burn more calories after slip ups in the system
- Go crazy with a constant mind-numbing teeter totter of calories in and calories burned
Your thought process should be:
- Fuel your body with quality foods in the kitchen
- Use the sound nutrition to better performance in the shop
- Let better performance at the shop fuel a greater dedication to quality in the kitchen
- See the benefits of a complete health and fitness plan
We’ll leave you with this…
CrossFit’s WORLD CLASS FITNESS IN 100 WORDS
Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!
