$1750 Raised! 

Front Squat
3-3-3-3-3
Front Squat is part of the Yearly Benchmark Series. Log your score!

Flying high above the shop.

Flying high above the shop.

$1750 Raised!

Thank you to everyone who contributed to the wildly successful fundraiser for Run Across Congo on Friday.

Below is a note from Mel and a link to follow her on her journey as she runs seven marathons in seven days.

Every one of you has played an integral part in making Run Across Congo happen for our coffee communities in the Eastern DR Congo. We couldn’t have done it without your financial contributions, kind words, kid help, enthusiasm, delivered meals, hugs, running partners, borrowed clothes, foot rubs, training tips, rescues (!), and your belief in Conscious Coffees!!!!

If you’d like to follow along the journey you can get updates on Facebook. Otherwise, we will be in touch, with inspired thoughts and tired legs, on our return.

Warmly, Mel and the whole Conscious Gang.

On to the Next One. 

5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters

Cam takes first place at the South Regional this weekend in Dallas, Texas. High fives all around!

Cam takes first place at the South Regional this weekend in Dallas, Texas. High fives all around!

On to the Next One.

A huge congratulations to Camille and Matt for awesome performances at the 2015 South Regional!

Among the men, Matt finished 9th overall. After a tough go in Event 6, Matt crushed the final event to pull himself back into the top 10. Matt is a competitor through and through and his comeback over the past year is jaw dropping and a treat to watch. We’re not sure what Matt’s plans are for next season but we know after a comeback like this, we could see him back in Carson come 2016.

On the women’s side, Camille finished 1st overall securing a spot to the 2015 CrossFit Games in the second step in defending her 2015 World’s Fittest Woman title. Cam turned in two first place and three second place event finishes and never finished outside the top five. Camille we’re excited to cheer you on and support you through the next few months of training as you prep for the big show!

See the final leaderboard here.

Day 3 of the South Regionals! 

5 rounds, each on a 3-minute clock, of:
20 GHD sit-ups
20 hip extensions
Max reps body-weight front squat

Rest at least 3 minutes between each round.

Day 3 of the South Regionals!

Today we’ll learn who is going to the 2015 CrossFit Games from the South Region.

Click to 9:43 on the video above to see Cam’s 188lb snatch from yesterday’s competition.

Click here to watch the live feed of the competition today.

Day 2 of the South Regionals! 

Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps
From the 2014 CrossFit Regionals. 

Day 2 of the South Regionals!

Day 1 of the 2015 Regionals proved that the sport of fitness has taken a giant leap forward in the level of competition.

Day 2 kicks off with Camille in 2nd place and Matt in 13th place. This is a great day of competition for them! Check it out on the live feed at games.crossfit.com.

Come Join the Party! 

Run Across Congo Fundraiser
For time:

Run 200
14 front squats (75/55)
Run 400
14 overhead squats
Run 600
14 thrusters
Run 800
14 thrusters
Run 600
14 overhead squats
Run 400
14 front squats
Run 200

Visit games.crossfit.com to watch Camille and Matt streaming LIVE from the Dallas competition floor. Good luck you two!

Visit games.crossfit.com to watch Camille and Matt streaming LIVE from the Dallas competition floor. Good luck you two!

Come Join the Party!

Coffee, Regionals on the TV, Friday, and a sweet workout!

Today we host the Run for Congo Fundraiser for all classes! Come get in a great workout, make a donation if you’d like, sip some coffee, and chat with Wendy from The Cup and Mel of Conscious Coffees (who is running the seven marathons in seven days!). Let’s help Mel reach her goal of raising $15,000! She’s almost there.

Remember – Roots will match every donation, up to $500!

LEARN MORE:
Learn about the entire effort by visiting Run Across Congo. 
Click here to view Mel’s personal fundraising page.

REGIONALS!:
We’ll have REGIONALS ACTION streaming on the TV! Let’s cheer on Matt and Cam from afar. Visit HERE to check out the live action.

We hope to see you today!

FRIDAY: Regionals with Matt and Cam and Fundraiser! 

Deadlift
1-1-1-1-1-1-1 reps

CrossFit_MattChan

Matt Chan is a six times CrossFit Games competitor. After taking last year off due to a lifethreatening injury, he’s clawed his way back not just to a basic level of fitness, but to a contender. We know who we’ll be cheering for.

FRIDAY: Regionals with Matt and Cam and Fundraiser!

Get ready for FRIDAY – it’s going to be BIG!

First, the 2015 CrossFit Games take the competition to the next level as the Regionals kick-off this weekend. And the SOUTH REGION is first up. Both Camille and Matt will compete alongside the top athletes of the Southwest, SouthCentral, and South America to earn a spot to the 2015 CrossFit Games. You’ve seen them training at the shop and know that their successes come from a lot of consistent hard work. Let’s cheer them on to the next level.

We’ll have the live coverage streaming all day long on the shop TV!

And, while you’re at the shop on Friday, take part in the Run Across Congo Fundraiser!

In May 2015, Mel, Owner of Conscious Coffees, will run 200 miles – 7 whole marathons in 7 consecutive days – across the Congo to raise awareness for the challenges that these communities, and in particular, the women of Eastern DRC face daily to bring us luxury goods at a very affordable price. 

THE FUNDRAISER AT ROOTS:
On Friday, May 15th, Roots will match every donation, up to $500, to help Mel reach her goal of raising $15,000.

WHERE WILL THE MONEY GO?:
100% of money raised will fund gender equality training in farming communities. All donations will go directly to program work, while the runners will cover their own travel expenses. 

WHAT DO I NEED TO KNOW?
Classes will run as normal throughout the day. The workout will be inspired by “7 marathons in 7 days” (don’t worry, the workout won’t be to run a marathon;). If you would like to make a cash or check donation when you come to class, great! Everything helps – $5, $10, $100 – Roots will match it up to $500.

LEARN MORE:
Learn about the entire effort by visiting Run Across Congo. 
Click here to view Mel’s personal fundraising page.

We hope you can join us on Friday, May 15th in classes!

2015 Spring Food Challenge Wrap Up and Winner 

5 rounds for time of:

Row 25 calories
16 chest-to-bar pull-ups
9 strict handstand push-ups

Amy, pictured climbing the rope, and Dave Heal are the winners of the 2015 Spring Food Challenge.

Amy, pictured climbing the rope, and Dave Heal are the winners of the 2015 Spring Food Challenge.

2015 Spring Food Challenge Wrap Up and Winner

And the winners are…Mr. Exercise (Dave Heal) and Amy Fallon! Both athletes logged a perfect 35 points and put up some amazing numbers in body composition improvements. They win $125 cash and a month of membership. Congratulations to them and all the other Zoners who put in lots of hard work over the five week challenge.

What did we learn?
Feedback from the field included a new or renewed idea about the size of a portion. We learned first hand that your body functions better on the right amount of food, which happens to be less than the standard Western Diet and the amount most of us gravitate toward eating. Most of the participants got used to the minimum 12-hour fast and now see that as a simple habit to maintain even after the food challenge. The usual trouble spots still presented themselves, and overall participants found travel and going out to eat with others more difficult to Zone.

Ok ok, but what were the results?
For fat loss, the average was 4.8 pounds and the median was 5 pounds. For change in percent body fat, the average was a loss of 2.3 percent and the median was a loss of 2 percent. The average lean body mass went up three tenths of a pound, which isn’t significant in itself but it shows that overall the Zone resulted in fat loss without loss of lean body mass.

Thanks to the challengers for all their effort and be sure to congratulate both the winners and the rest of the folks for their successes.

Dave’s Trip to Alaska! 

Run 10 km
We’ll have printed directions to take on your run but here’s the route if you want to view in advance. It’s a 5k route that will be run twice, or scaled. 

One of Dave's

One of Dave and his team’s objectives is to climb Cassin Ridge on Mt. McKinley.

Dave’s Trip to Alaska!

Our very own coach Dave Lee will spend the next six weeks in Alaska on an expedition sure to put his CrossFit to good use. Dave will be back and on the schedule beginning June 20th.
 
Check out what’s on the docket for him and his team the next month and a half:
 
Here’s a quick run down of what I’m doing in Alaska!  My team (Kurt Ross, Colin Simon, Keenan Waeschle) and I will be based on the Kahiltna Glacier with a couple objectives. First is the Moonflower Buttress to the summit of Mt. Hunter. It’s a 3 day climb and passes through steep ice and rock that lead to long snow slopes to reach the summit.
 
The second big objective of ours is the Cassin Ridge of Denali (Mt. McKinley), a huge ridge that starts just above 10,000ft and connects almost directly to the summit at 20,300ft. From our base camp on the Kahiltna glacier at 6,000ft, we will pack our gear and load up our sleds to move our camp to 14,000 ft on Denali.  It is a 4 to 5 day process of dragging a sled (…glad I do this CrossFit thing) to reach 14,000 ft camp.
 
From here, pending good conditions, we will acclimatize by climbing the standard route on Denali, the West Buttress.  Finally, we will turn our attention to the bigger, more technical route.  If we go for it, we’ll descend to the base and begin climbing what will be the biggest climb any of us have done!  We have other options and back up routes in mind, but these two are our main focuses.

King of CrossFit 

AMRAP 7 minutes:
8 slamballs (30/20)
2 push-ups (ascending ladder)
continue…8/4, 8/6, 8/8…
AMRAP 7 minutes:
8 sit-ups
2 medicine ball cleans (ascending ladder)
continue…8/4, 8/6, 8/8…

King of CrossFit

CEO and Founder of CrossFit, Coach Greg Gassman, appeared on 60 Minutes Sunday evening in a much anticipated segment. 

Learn about the man who created CrossFit and the affiliate program that has become the largest group of gyms in history.

“There are more gyms in America than ever before but we’re more overweight than we’ve ever been. Lots of people have theories as to why, but we’re about to introduce you to a man who says he’s figured it out. Greg Glassman is the unlikely creator of the biggest fitness phenomenon in the world right now called “CrossFit.” It’s a workout program that’s unpredictable, uncompromising, and raw…a lot like the man who created it.”

Call Your Mother. 

AMRAP 15 minutes:
150m shuttle sprint
25 single arm KB thrusters

Happy Mother's Day to all the Moms at Roots!

Happy Mother’s Day to all the Moms at Roots!

Call Your Mother.

Meet at the Centennial Middle School track at 9:30am for some outdoor fun. Open Shop tonight at Roots from 6-8pm.

Centennial Middle School
2205 Norwood Ave

Boulder, CO
Click here for map.