Introducing the 2015 Spring Food Challenge 

4 rounds for time of:
50-foot overhead walking lunge, 135 lb.
25 GHD sit-ups 

Two block snack? Check. Eating window? Check.

Two block snack? Check. Eating window? Check.

Introducing the 2015 Spring Food Challenge

Have you been waiting for details on the Spring Food Challenge?

The wait is over. The challenge begins in 12 short days.

Sign up HERE.

The 2015 Spring Food Challenge consists of two main components – Zone and Intermittent Fasting (IF).

The first component is Zone. You will weigh and measure your food to dial in your macronutrient intake, balance your hormonal responses to food, and become a SuperHero. Haven’t tried Zoning before? Be sure to ask a coach about her experience on the Zone in the next few days and hear firsthand what’s in store!

The second component, IF, will help you to reign in the span of time that you eat throughout the day. The challenge will include a very light dose of IF, nothing more than you probably already do once or twice a week without thinking about it.

The challenge will include 1-on-1 coaching, support materials, food logging, and guidance throughout.

Important Dates!

  • Challenge Chalk Talks – come and learn how it works, why it works, and how we’ll support you! You only need to make one of the talks.
    • Monday, March 23rd, 6:30am-7:15am
    • Wednesday , March 25th, 6pm-6:45pm
  • Body Composition Intake Dates
    • Friday, March 27th through Monday, March 30th
    • You will get your intake numbers done on one of these days
  • Start Date
    • Monday, 12:01am, March 30th
  • End Date
    • Sunday at midnight, May 3rd
  • Outtake Dates
    • Friday, May 1st through Monday, May 4th
    • You will get your outtake numbers done on one of these days

Sign up HERE for the 2015 Spring Food Challenge.
Cost: $150

Questions?  Post to comments. 

Spring Olympic Weightlifting Meet Sign-ups! 

Pre-Order your Friday Night Lights 15.4 dinner HERE!

Deadlift
5-5-5-5-5 reps

Ryan recently attend the Ma Strength seminar led by Ma Jianping.  Jianping was a Chinese Olympian and has coached Junior and World level teams.

Ryan recently attend the Ma Strength seminar led by Ma Jianping. Jianping was a Chinese Olympian and has coached Junior and World level teams.

Spring Olympic Weightlifting Meet Sign-ups!

 It’s that time of year again!  For the third consecutive year, Roots will host its Spring Olympic Weightlifting Meet in just over five weeks.

Last year we had 3 meets and almost 150 lifters grace our platforms. This year promises to be even better as we have some new changes in store. Here is the schedule for the upcoming year:

Roots Spring Meet – April 18th – Set flights and reordered flights
Roots Summer Meet – August 8th – Set flights and reordered flights
Roots Fall Meet – November 21st – Sanctioned USAW meet!

The Spring and Summer meet will have two divisions for men and women each: a set order flight and a re-ordered flight. 

A set flight is like we usually do. The set flight does not change the order of lifters during the competition. This is beneficial to new competitors as it is less stressful since you don’t have to worry about when you will lift.
The reordered flight will proceed like a sanctioned USAW meet where the bar will only get heavier during the competition. The purpose of this process is to help the lifter and coach gain valuable experience of counting attempts and lifting in a competition weightlifting environment. If your goal is to compete in  USAW sanctioned meet, this is a great option for you!

These first two meets will not be USAW sanctioned, so a singlet is not required. We will compete in Lbs. and not Kg’s with a minimum of 2.5 Lb. weight jumps. The Sinclair Coefficient will be used to score the flights. All other USAW rules will apply.
2015 Roots Weightlifting meets —- REGISTER NOW!

Roots Spring Meet – April 18th – Set flights and reordered flights
Roots Summer Meet – August 8th – Set flights and reordered flights
We hope to see you on the platform!

Beauty Beyond Strength 

Foo
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups

Beauty Beyond Strength

Stacie Tovar has been a fixture in the CrossFit community since she qualified for her first CrossFit Games in 2009.  I competed with her in the final heat in 2009, and then again in 2010, at regionals.  As her CrossFit resume has grown, I’ve come to admire her.  I don’t really know her, but I know that she is always smiling, that she has some of the most incredible composure as an athlete in competition, and that her ability to ascend to and then remain at the top year after year – as the sport has grown – speaks volumes about the athlete she is.

After qualifying in 2009, she went on to qualify for five CrossFit Games and currently sits in the top 100 in the world in the 2015 CrossFit Open.

Oftentimes, we look at Games athletes, or athletes of any high caliber, and think that all they must do is train, but in the video above, you’ll see there’s a lot more to Stacie Tovar than bootie shorts and CrossFit training.

What struck a chord with me in this video is that we could make a video like this about each of you – the athletes at Roots.  Outside the hour of your CrossFit workout you have talents, careers, hobbies, and stories that the coaches are wowed to learn about.  We even share them at our coaches meetings sometimes.

For many of us, CrossFit is a part of our lives, but it is not the single element of our life that defines us.  Vital?  Absolutely.  Something that pushes us to focus, drive, and be better at our talents, career, and personal life?  For certain.  

Some days being in the gym is about pushing yourself to new fitness heights.  Sometimes, it’s about remembering that there is beauty beyond strength and that your CrossFit workout is just one part of the journey.

What is your talent or hobby outside the shop?  Post to comments. 

15.3 Make Up 

3 rounds for time:
15 power cleans (115/75)
20 burpee box jump over box
25 sit-ups

Megan showing off a great overhead squat.

Megan showing off a great overhead squat.

15.3 Make Up

Remember that the Open make-up workout is Sunday at 11am – sign-up on MBO!  

Please be warmed up and ready to go at 11am.

Also, remember to log your score at games.crossfit.com so we can validate them for you.  All scores are DUE no later than 5:00pm on Monday.

Questions?  Post to comments.  

15.3 Make-up is Sunday at 11am. 

“Badger”

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Badger is part of the yearly benchmark series.  Log your score!

Greta got her first muscle-up at Friday Night Lights AND was one of our two winners of the Stronger, Faster, Healthier drawing.  Thanks SFH for coming out and providing such awesome prizes!

Greta got her first muscle-up at Friday Night Lights AND was one of our two winners of the Stronger, Faster, Healthier drawing. Thanks SFH for coming out and providing such awesome prizes!

15.3 Make-up is Sunday at 11am.

Remember that the Open make-up workout is Sunday at 11am – sign-up on MBO!  

Please be warmed up and ready to go at 11am.

Also, remember to log your score at games.crossfit.com so we can validate them for you.  All scores are DUE no later than 5:00pm on Monday.

Questions?  Post to comments.  

The 2015 CrossFit Open: 15.3 

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders

Full workout details including scaling options, here.

The 2015 CrossFit Open: 15.3

There’s no time like NOW.  We can’t wait to learn how many people will get their first muscle-up over the course of the next four days!

And if muscle-ups aren’t your thing, be sure to read up on the scaling options for this workout here.  We’ll guide you through it but you can familiarize yourself with the options.

Sign-up for a heat on MBO.  Heats will run every :20 minutes starting at 4:00pm.  Last heat begins at 6:00pm.

And we are pleased to welcome Stronger, Faster, Healthier to the shop as the sponsor for this Friday’s event.

Read this post for all the details on this evening’s festivities.

Questions?  Post to comments. 

15.3 Friday Night Lights Details! 

Pre-Order Your Friday Night Lights dinner HERE.

AMRAP 15 MINUTES:
Row 500 meters
155-lb. overhead squats, 10 reps

Alex gets after 15.2.

Alex gets after 15.2.

15.3 Friday Night Lights Details!

It’s that time again!  Thursday is here and in just a few short hours we’ll get to learn the workout for 15.3 during the LIVE announcement straight from Chicago!

Top athletes Julie Foucher and Lauren Brooks will face off in a head to head match-up immediately following the announcement.

If you haven’t had a chance to tune into a LIVE announcement, be sure to check it out via games.crossfit.com at 6pm MST.

Here is what you need to know for Week 3!

HEATS AND SIGN-UP
The WOD, 15.3, will be announced live on Thursday at 6pm via a broadcast on the CrossFit Games site.  Thursday night, by 9pm, we will have the heat times for Friday night’s event listed in MBO.

For the Friday Night Lights, you will sign-up for a heat just as you do for classes.  It’s important to note that the time (heat) you sign-up for is the time your WOD will BEGIN, so you’ll want to get there earlier to get with the Warmup Coach and get warm.

FOOD
Nick n’ Willy’s downtown will deliver pre-ordered dinners.  Pre-order your dinner here and please remember to bring cash or check for payment.  We encourage everyone to stick around for food, friends, and fun.

SPONSOR
We’ll be raffling off a host of goodies from Stronger, Faster, Healthier!

LOG YOUR SCORES
Once you have completed the WOD you will be handed a slip of paper with your score and your judges name on it.  You will need to submit that information to the CrossFit Games site for validation and can do so using the shop computer before you even leave!  Score submissions are due by Monday at 5pm and they take no exceptions.  We will do an initial round of validation on Sunday so you may not see your score until then.  We will do a final score validation on Monday.

This is as much a social as it is a competition so please bring your friends and family too! 

Athletes from other CrossFits are welcome to participate if they are registered for The Open, but please reserve your spot by contacting stefanie@crossfitroots.com in advance.

See you all Friday!

Questions?  Post to comments. 

Hello, My Name Is… 

Pre-Order Your Friday Night Lights dinner HERE.

Hang power snatch 3-3-3-3-3 reps
then,
Press
3-3-3-3-3
Post loads to comments.

Katie during 15.2.  Don't worry, 15.3 is just around the corner for your weekly fix!

Katie during 15.2. Don’t worry, 15.3 is just around the corner for your weekly fix!

Hello, My Name Is…

Yesterday morning at the 5:30am class I saw a longtime athlete at Roots walk over to a brand new athlete in class and introduce herself.  As I watched this happen, I felt like it was unfolding in slow motion and instantly smiled.

And, in my pregnant state, I got a little teary eyed (but no one saw it;) because this is one of my favorite things about Roots – that we’re small enough that folks notice a new face and, more importantly, that they take the initiative to say hello.

We all remember what it was like to be the new kid.  The one who didn’t know anyone in class, who didn’t know the movements, the protocols, the way things work, and who felt that they were way less fit than everyone else – and that can be scary.  We’re all unique in that something about all of our personalities told us that was worth overcoming in order to pursue this CrossFit thing.  

So keep introducing yourselves.  I won’t cry each time it happens though.

15.2 PRs? 

Pre-Order Your Friday Night Lights dinner HERE.

3 rounds for time:
10 power cleans (185/135)
25 KB swings (24/16)
50 double unders

Steve is loving The Open.  Are you?

Steve is loving The Open. Are you?

15.2 PRs?

15.2 is now in the books but a lot of great things happened for athletes who tried their hand at this nifty interval combo of pull-ups and overhead squats.

Did you get your first chest-to-bar pull-up?  PR your score from last year?  Get your first chin-over-bar pull-up? 

Post to comments.  We want to know!

Introducing Midline March 

DON’T FORGET: LOG YOUR CROSSFIT OPEN SCORES!

10 225-meter row sprints
Rest as needed between efforts.  Score fastest and slowest intervals.

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Did you see Trish hit 170 at the Friday Night Lights Open?!

Introducing Midline March

For the entire month of March we will be spending time in every class working on midline stability.

Midline stability is the ability of the athlete to maintain a neutral spine – both statically and dynamically – resisting trunk flexion and extension.  Sounds easy on paper but trying to maintain an unmoving midline while snatching, kipping, pressing, or really doing any functional movement and it becomes easier said than done.

Keep an eye out this month for a midline exercise during each class and stay tuned for an in-depth look at why we chose this endeavor for March!