This Weekend’s Festivities! 


Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run

Come rain, shine, snow, or heat - get in your workout.

Come rain, shine, snow, or heat – get in your workout.

This Weekend’s Festivities!

We are so excited to see everyone this weekend at the Holiday Party!

Saturday – regular class schedule

Saturday Evening – the party starts at 6pm!  Please bring a drink to share!

Sunday – class at 9:30am, Open Shop from 10:30-12:30

Questions?  Post to comments. 

Mobility on Demand 

Free Class this Saturday at 11:00am!  Come learn what CrossFit is all about and how to get started at Roots in the New Year.  

Extra Kids and Teens Classes on Saturday, December 13th – Kids at 9:15am, Teens at 10am

Workout 12.1
Complete as many reps as possible in 7 minutes of:

Jonathan and Andrea have been longtime Roots members, and their smiles are contagious!

Jonathan and Andrea have been longtime Roots members, and their smiles are contagious!

Mobility on Demand

We are excited to share with you that our very own Roots athletes, Jonathan and Andrea, have put their heads together on a neat project.  Check it out!

Mobility on Demand (MOD) is a card deck that satisfies the need for a portable, convenient, mobility guide. 

The tool is a card deck containing 30 mobility exercises that both athletes and coaches can use. If you’re an athlete, you can shuffle through the deck to build a customized mobility workout at the gym, in your living room, or on vacation.

The exercises provided in the first deck require no equipment so you can perform them anywhere, anytime. Future decks will require specified mobility equipment.

You can get your own MOD at And, if you’re a Roots athlete, use the promo code WELOVEROOTS for free shipping.

Congrats Andrea and Jonathan!

What if It’s All Too Much? 

Free Class this Saturday at 11:00am!  Come learn what CrossFit is all about and how to get started at Roots in the New Year.  

Extra Kids and Teens Classes on Saturday, December 13th – Kids at 9:15am, Teens at 10am

4 rounds:
21 pullups
15 slamballs (20/30)
9 box jumps (20/24)

When in doubt, squat.

When in doubt, squat.

What if It’s All Too Much?

In the ever heightened competitiveness of childhood, there are youth coaches who force their athletes into one sport, year round. “More is better” has ruled youth athletic thinking for some time. But should a seven year-old have to choose between baseball and soccer? A coach might argue that a chance at future success is at stake, but new research and a dose of common sense are gaining ground in defending multi-sport youth. Safety and a chance to be a kid might be on the line.

Read all about here:  The Race to Nowhere in Youth Sports. 

Extra Kids and Teens Classes on Saturday, December 13th

Kids at 9:15am

Teens at 10am


FIVE DAYS!: The 2014 Roots Holiday Party! – RSVP TODAY. 

Free Class this Saturday at 11:00am!  Come learn what CrossFit is all about and how to get started at Roots in the New Year.

Complete as many rounds as possible in 20 minutes of:
95-lb. squat cleans, 10 reps
10 dips

Whether you come to bust a move or socialize at the bar, don't miss out on this evening of fun!

Whether you come to bust a move or socialize at the bar, don’t miss out on this evening of fun!

The 2014 Roots Holiday Party! – RSVP TODAY.

Are you ready to party?

The 2014 Roots Holiday Party is just around the corner!  PLEASE RSVP to the Evite by today so we can be sure to have dinner for all.

When: Saturday, December 13th
Where: CrossFit Roots
Who: Roots athletes, spouses/significant other, and children
What: Dinner and dancing and…fun.
How: Bring your other half, bring the kids, and join us for dinner and dancing.  We’ll provide dinner, please bring a drink.


And back for its fourth year, we’ll be doing the annual holiday raffle!  We’ll raffle off free membership months, apparel, and other fun prizes from local Boulder businesses.  If you’d like to contribute to the raffle, please let us know!

Oly Foundations Begins January 5th! 

Skills Test: 50 wallball for time
BOTH of these workouts are a part of the Planned Benchmarks for the year.  Record your results!


Pam at the 2014 Fall Roots Oly Meet.

Oly Foundations Begins January 5th

Did you do Isabelle last week and curse snatches? Did you see oly class going on in the corner and wish you could be a part of it?

If so, you’re in luck! One of two yearly Oly Foundations is coming in January. This is the prerequisite to taking oly class (which is included as part of your Roots monthly membership) and a great way to improve your skills on the platform and in class. We will cover snatch and clean and jerk in depth through 4 classes.

We will meet on Jan. 5, 8, 12, 15 from 5:30-6:30.
Cost is $100 and sign up is limited to 10 people.

Sign up now and get your oly on!



Reminder!  Class today is at 9:30 at North Boulder Park.  Open Shop this evening from 6-8pm.

10 rounds:
15 walking overhead plate lunge (45/25)
5 buprees
100m sprint
- rest 1:00 -

Moe rocking double unders and Mo-vember.

Mo rocking double unders and Mo-vember.


Meet at 9:30am at North Boulder Park for a sprint workout sure to make you say, “was that really a minute of rest already?”

Meet at the Southwest corner of the park (the usual spot).

North Boulder Park location.


Ergs on the Track? 

We’re doing this workout at the TRACK!  All classes will be held at Centennial Middle School track (8:30 and 9:30am).  Address below. 

In teams of 4, or more:
AMRAP 20 minutes:
Run 400m
Max Row for Distance
Scores = teams total meters rowed.

To move through the 400m, each person must perform the following at each 100m mark: 
100m – 10 burpees
200m – 15 abmat sit-ups
300m – 20 KB swings
Upon returning to the rower, relieve the teammate currently rowing and row for distance until relieved by the person behind you.  Teams must stay in order.  At the start of the workout, teammates can start at each 100m mark. 


Greta putting in her time on the GHD.

Greta putting in her time on the GHD.

Ergs on the Track?

Join us at the Centennial Middle School track to combine the beauty and pain of the track with the erg!

Classes at 8:30 and 9:30am.

Centennial Middle School
2205 Norwood Ave
Boulder, CO 80304-1332


The GHD: Why and How. 

3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups

Bia flying through burpees.

Bia flying through burpees.

The GHD: Why and How.

We have eight GHDs at the shop for a reason – the apparatus is the number one accessory piece that we want you to incorporate into your training outside of your hour CrossFit class.

The GHD develops midline stability as well as awareness of movement.  The exercises most commonly done on the GHD are the hip extension, the hip and back extension, and the GHD sit-up.

We want you, our athletes, making use of this apparatus in the 3-4 minutes before or after class.  As a starting point, athletes should be able to perform 25 hip extensions, 25 back extensions, and 25 GHD sit-ups each in a row.  Athletes should aim to hit each of these three movements one time every week.  As a gauge, it takes 1 minute to perform 25 of these repetitions – not a bad commitment!

During classes we use the phrase, “you can do GHD sit-ups (or hip extensions) in today’s workout if you have voluntarily been on the GHD in the past two weeks.”  That means, if you’ve been doing your homework and maintenance on the GHD outside of class, you can do GHD sit-ups in the workout.  If you haven’t been on the GHD consistently over the previous 2 weeks, we will scale to another movement such as an abmat sit-up or V-up.

We do this for two reasons, first, safety.  The GHD is a fantastic, yet potent, training mechanism.  Most workouts involve at least 75 repetitions.  We want athletes on the GHD only if they are staying acclimated to the exercise.  More on this point below in italic.  Second, it’s our way of keeping you on the GHD outside of class, pretty sneaky, huh?!  You want the privilege of doing GHDs in the workout?  Put in the time before and after class along the way.  

Not sure how to do a movement or need a tune up on the GHD?  Just ask!  The coaches will often have five minutes at the end of class or after class ends to give you a run down.  Occasionally, we spend a week reviewing each of the movement types during class.

Check out this article for more info!  We’ve pasted an excerpt from the article to give you a little more background on why we don’t want people jumping on the GHD if they haven’t been putting in the time.  

Our favorite story along these same lines comes from Matt Weaver (, arguably the world’s fastest human being. On top of being known for hitting 85 mph on a bike, Matt was crowned “King Sit-Up” in high school for completing 100 perfect-form bodyslapping sit-ups in one minute. In one of his earlier visits to CrossFit Santa Cruz he found himself in a multi- station circuit with a group of CrossFit veterans that included twenty-one reps of GHD sit-ups with a full range of motion, hands reaching back to the floor. The workout left Matt sick in the immediate aftermath. 

This was a surprise for sure but nothing prepared Matt for what came the following morning: “I awoke later without the slightest ability to sit up. It was as if the six pack was totally gone, though all ribs remained. The curse had left me merely able to roll over and slither like a snake off the edge of the bed. From there I had to use my arms in humiliating ways to move about. I avoided being seen. A week passed, and I began to revitalize.” 

The worst was yet to come! In the wake of Matt’s being dethroned as King Sit-Up, his abs had swollen and distended markedly. This kid looked fat and sunburned where the week before he’d been ripped and lily white. As the swelling subsided, his scrotum grew and grew and grew. Matt’s father, John, is an ER doc, so he was consulted. He laughed himself to near seizure. (Our kind of doc.) Before the swelling stopped Matt’s scrotum had become the size of a small and very ugly cantaloupe. 

Questions?  Post to comments. 

It Does Add Up 

Overhead Squat
3-3-3-3-3 reps

Cyrus does one arm KB overhead squats.

Cyrus does one arm KB overhead squats.

It Does Add Up

Sitting around, quite full, after Thanksgiving dinner someone in the living room read a headline of a Thanksgiving Day article, “The average American consumes 3,000 calories during the Thanksgiving meal plus another 1,500 on snacks and drinks.”

Whoa!  The consensus in the room was that that sounded like A LOT, a definite overestimation.  There’s no way!

Some Thanksgivings I’ve stayed very Paleo, eating mostly the exact same foods in type and quantity that I would on any other day.  This year, partly because I’ve been doing the PRYL challenge for the past 4 weeks and my compliance has been through the roof, I decided not to worry about it, and eat whatever looked good, whenever it looked good…

I hopped on MyFitnessPal and entered in the quantities of the foods I ate on Thanksgiving Day to investigate the 3,000 calorie claim.  My grand total?

2,866 calories (about 1,000 more calories than I consume in a normal day)
(For a full description of everything I ate, see below, and don’t judge me on the cookie consumption, dammit, they’re freakin’ good, and they’re local and shit.)

So after 2,866 calories, the crazy part is that I really wasn’t even stuffed.  Sure I was full, but not uncomfortably.  I could have, if I had really wanted to, eaten more.

We talk about how processed foods are sugar-ladden, highly addictive, and easy to over consume because of their dense nature.  And this was exactly my experience.  I spent the next day miserable – craving cookies, wanting to eat throughout the day even though I was not hungry, needing a nap, going through mood swings, and almost throwing a tantrum that I couldn’t have a piece of gluten-free bread.

Now imagine how easy it would be to continue to eat that way?  For many Americans this way of eating is not a single day but an ongoing state.  The body can handle the occasional (and I mean OCCASIONAL) overeating episode with ease.  It’s the accumulation of many of those instances in daily doses or consistent overeating episodes that drives us to gain weight and destroys our health markers.

So yes, it’s actually quite easy to consume 3,000 calories in a day, but the repercussions are atrocious, and that’s just one day.  And yes, while we don’t specifically focus on calories in the Paleo diet, the big kicker is that this was 3,000 calories of fully processed, nutrient bland food.

Thoughts?  Post to comments. 

Epic bar before coaching – 200 calories

Second Breakfast:
2 eggs, 2 pieces sausage – 312 calories

1 Kim and Jake’s Cookie – 190 calories
1 Justin’s Peanutbutter Cup – 80 calories
3 bacon wrapped dates – 175 calories
3 rice crackers w/ cheddar cheese – 150 calories

.5 glasses wine – 75 calories
5oz turkey – 147 calories
3/4 cup mashed potatoes w/ heavy cream and butter whipped inside – 220 calories
gluten-free stuffing – 200 calories
gluten-free gravy – 
3 sausage and mushrooms – 172 calories

Dessert 1:
2 Kim and Jake’s Chocolate Cookies – 380 calories

Dessert 2:
1 piece chocolate pie – 175 calories
2 small scoops sweet cream icecream – 200 calories
1 Kim and Jake’s Chocolate Chip Cookie – 190

Oly Meet Recap! 

3 rounds for time of:
50 hip extensions
25 strict pull-ups

Tons of Roots athletes competed in this fall's Oly meet last weekend.

Tons of Roots athletes competed in this fall’s Oly meet last weekend.

Oly Meet Recap!

The Roots Fall Oly Meet took place the Saturday before Thanksgiving and was a huge success!  Forty-eight competitors lifted in the biggest weightlifting meet Roots has hosted. 16 Roots athletes represented with great technique, speed, and strength.

This was Roots’ first meet that utilized the Sinclair coefficient which equalizes weight between lifters, as well as the Malone-Meltzer coefficient which equalizes age for anyone over 31.

Here are the highlights from Roots athletes:

Pam Walter finished 5th overall with 90lb. snatch and a 120lb. clean and jerk.

Trish Krystman lifted a nice 125/150.

Megan Isherwood had a strong showing with 120/157.5

Arlene Brugal looked great and hit 125/150

Maria Paz Riquelme 95/135 first meet

Courtney Prentice 110/135 first meet

Emily Moore 70/85 was very resilient

Jake Fojtek 207.5/245 got 2 new meet pr’s!

Arch Ollennu 175/215 first meet and went 6 for 6!

Sam Gaard 187.5/215 lifted very well

Luke Ursell 160/200 meet pr!

Fletch Brown155/205 first meet

Baker Mulherin 135/205 first meet

Stephen Venable 165/205 first meet

John Lauer 155/235 first meet

Jonathan Woodard 140/205 first meet

Thanks to Roots for hosting our meet as well as our sponsors Suerte Tequila, SFH, Justin’s, and Life of Reilly Foods. Thanks also to Fate brewing for providing delicious foods.