CrossFit Roots Endurance Program Free Intro Class 

Please Note: SugarWOD will now post the daily workout at 6:00am the day of the workout.
 
5 rounds for time of:
20 box jumps, 30-inch box
20 GHD sit-ups
20 hip extensions
Roots' Endurance Program has helped a variety of athletes perform at a top level for their chosen races.  Join them!

Roots’ Endurance Program has helped a variety of athletes perform at a top level for their chosen races. Join them!

CrossFit Roots Endurance Program Free Intro Class

Attention All Boulder Endurance Athletes! FREE Class Wednesday 4/22 at 12:30 pm!
 
Are you an endurance athlete who would like to…
…train more efficiently and effectively?
…take your training more seriously?
improve aerobic capacity?
get faster AND stronger?
reduce over use injuries?
…train with like minded individuals?
 
If you answered YES to any of these questions, the CrossFit Roots Endurance Program is your key to a successful race season. 
 
Join us at CrossFit Roots on Wednesday, April 22nd at 12:30 pm for a FREE Endurance class! We’ll cover what is CrossFit, how it applies to your endurance training and you’ll get to try a workout. All levels and types of endurance athletes are welcome, from recreational to professional, from runners to mountain bikers. No CrossFit experience is necessary. Sign up HERE.
 
To join the Endurance Program, a Starting Line course is required. Startling Line begins Monday, May 4th and meets MondayWednesday and Friday for two weeks.This course teaches you basic CrossFit movements and introduces you to the style of workouts in the Endurance classes. The cost is $150 and includes the 6 sessions plus two weeks of Endurance classes immediately following the completion of the course. Details and sign up HERE.
 
Check out our webpage for complete program details.  Click here. 
 
Can’t make the Free class but are interested in learning more?  Contact Trevor at trevor@crossfitroots.com
 
Questions?  Post to comments.

A Kilo Plate Set, the Olympic Weightlifting Meet, and Weekend Classes! 

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Fran is part of the yearly benchmark series.  Log your scores!

Lookout, Fletch is working on his Oly game.

Lookout, Fletch is working on his Oly game.

A Kilo Plate Set, the Olympic Weightlifting Meet, and Weekend Classes!

Hold up! What’s that you say? A kilo plate set?  

Yup, that’s right, at this weekend’s Olympic Weightlifting Meet Roots will debut a complete men’s and women’s competition weightlifting set complete with 15kg and 25kg competition grade bars. 

Here’s the schedule for the weekend!

Group Classes
Classes will be held at 7:30 and 8:15 am and will be 45 minutes long.  The workout is a mainsite gem that will have you working out right up until class is over.

Olympic Weightlifting Meet
Come out Saturday to cheer on your fellow Roots athletes who are competing this weekend!
7:15- 8:30 AM Registration/weigh-in (all flights)  
8:45 – Athlete meeting
9:00 – 10:30 Women’s set flight 1 (snatch and clean and jerk)
10:30 – 11:30 Men’s set flight 2 (snatch and clean and jerk) 
11:45 – 1:00 Women’s reordered flight 3 (snatch and clean and jerk) 
1:00 – 3:00 Men’s reordered flight 4 (snatch and clean and jerk)
3:00 – Awards Ceremony/Athlete Social/Beer

Etiquette Monday. 

For time:
Run 1K
30 handstand push-ups
Row 1K

Bill putting it all out there during 15.5!

Bill putting it all out there during 15.5!

Etiquette Monday.

A friendly reminder to everyone – please remember not to break down your equipment until everyone has finished the workout.  

At Roots, no one breaks down their equipment until everyone has finished the workout.  This is a common courtesy that you too will one day benefit from as everyone is last in the workout someday.  You can cheer on others, grab a foam roller, or just sit and enjoy the down time, but don’t touch your equipment. 

On occasion, when the class timeline is tight, the coach may tell everyone who is done that they can go ahead and break it down before everyone is done.  But this is the exception.  

Help other athletes by reminding them of this when you see it happen.

And if you need a friendly reminder about all of the Roots shop etiquette, click here.

How Many Lunges? 

This weekend’s workouts are at the Centennial Middle School Track.
Classe at 9:30am today!

400m walking lunge.

Cherie rocking the deficit handstand push-ups in last week's workout.  Cherie is one of six women at Roots to qualify for the Master's Qualifier.

Cherie rocking the deficit handstand push-ups in last week’s workout. Cherie is one of six women at Roots to qualify for the Master’s Qualifier.

How Many Lunges?

That’s not a typo…

100. 

This weekend’s workouts are at the Centennial Middle School Track.
Classes at 8:30 and 9:30am!

100 burpees for time.

Big ups for John.  Hurdle warm-up during CrossFit Endurance yesterday.

Big ups for John. Hurdle warm-up during CrossFit Endurance yesterday.

100.

You know what one burpee feels like, come see what 100 in a row feels like!  This is a classic CrossFit benchmark test and while not part of the Yearly Benchmark Series, it’s a GREAT workout to get a time.

Meet at the Centennial Middle School track for a hair-raising workout sure to deplete your glycogen stores.

Centennial Middle School
2205 Norwood Ave
Boulder, CO 80304 

Walker – Ambassador of Kwan. 

2 rounds for time:
Row 30 calories
20 burpees over the rower
10 squat snatch (155/105)

Good luck in your next adventure Walker!

Good luck in your next adventure Walker!

Walker – Ambassador of Kwan. 

We wanted to let you know about some exciting news for Walker.

Walker recently took a job with Wasserman Media Group, a sports marketing firm, and will no longer be coaching at Roots. While we’re not losing him from Boulder thankfully, we are sad to let you know that he will no longer be coaching at Roots.

This is a great opportunity for Walker as it will allow him to pursue his interests in business and sports marketing. 

Walker, from all of the coaches and athletes at Roots, we wish you the best of luck in your new adventure and career!

Walker will finish out coaching classes today and will join the CrossFit Endurance crew for a workout.  If you see him, be sure to give him a high five before he heads out, but you’ll still see him around the shop in group classes!

Heavy Days, Scaling, and Your Fitness 

Overhead Squat
5-5-3-3-3-1-1-1-1-1

Matt did 15.5 in Hawaii.  Not a bad place to do a terrible workout!

Matt did 15.5 in Hawaii. Not a bad place to do a terrible workout!

Heavy Days, Scaling, and Your Fitness

Everybody loves a sexy metcon.  It’s true.  The sweaty long shit-show of a workout that is good for dinner table conversations and producing a “badass” feeling as you walk the streets of Boulder.  But what about the sexy strength day?

Many times we see athletes pack intensity and determination into a metcon but they come up short in transferring the same effort level into a heavy lift.  We’ve posted many times in the past on the reasons why it’s important to go heavy on your heavy days.  Here’s another reason.  It’s affects your scaled effort in the metcon.

Take athlete X.  They walk into max effort clean & jerk Monday.  Seven singles to get to a heavy one rep.  They see today as an easy day and contemplate going for a run this evening to “get in a real workout” while they day dream and work through the class with no focused effort.  They work up to a semi-heavy lift, obviously below their potential – say 125 pounds.  But let’s say if they had put in the same effort level as they do in a Helen or Cindy, they would have clean and jerked 140.

Flash forward to the following week when the shop rolls out a workout with clean and jerks, running, and pull-ups.  A true metcon that is taking people somewhere around 10 minutes.  The coach says, “To get dialed in to the weight you should use for this workout, take 65% of your one rep max clean and jerk.”  The athlete scales their effort from the previous Monday and completes the workout.  They’re disappointed when they feel that the workout was a little less challenging than they anticipated and they have one of the fastest times.  It all goes back to the clean & jerk Monday!

The athlete’s effort scaled to 65% based on 125 pounds: 81
The athlete’s unobtained potential effort of 140 scaled to 65%: 91

THAT’S A 10 POUND DIFFERENCE!  Imagine what that would do to your power output, metcon potential, and your productivity over months and months of training.  And your fitness!?

The point is that you heavy days are just as important as your metcon days.

When you make the transition to appreciating and going after both, then you have evolved as a CrossFitter.

One week in 

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-ups

A lot of damn hard work pays off for Sean and his overhead position.

A lot of damn hard work pays off for Sean and his overhead position.

One Week In

We are one week into the Spring Food Challenge and folks are literally in The Zone. Measuring cups and food scales are getting tons of work, dog eared block charts litter kitchen counters everywhere.

Keep putting in the work everyone, the results will come. How are you feeling on the challenge so far? Post to comments.

Olympic Weightlifting Foundations Starts April 20th 

5 rounds for time of:
135-lb. overhead walking lunges, 20 steps
20 GHD sit-ups
20 hip extensions
Sam gets upside down during last week's workout.

Sam gets upside down during last week’s workout.

Olympic Weightlifting Foundations Starts April 20th

Olympic Weightlifting Foundations is here!*

Come spend four nights with Ryan Landis learning detailed progressions of the snatch and clean and jerk. We will cover both movements and their variations in depth. If you consider these awesome lifts a weakness, then come work to be confident and consistent and have fun doing it!

*This course is a prerequisite to attending the Olympic Weightlifting group classes. This course is limited to CrossFit Roots members only.

START DATE: April 20th
WHEN: Monday and Thursday for two weeks, 5:30-6:30pm
COST: $100

SIGN-UP HERE.

Kale Salad with Sweet Potato and Chicken 

For time:
70-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent

Bird shows the various uses for a heavy weighted pull-up.

Bird shows the various uses for a heavy weighted pull-up.

Kale Salad with Sweet Potato and Chicken

Here’s a go-to Kale Salad recipe in Zone proportions that’s easy to prep on the weekend for a consistent lunch throughout the week.  Because kale doesn’t wilt the way other salad greens do, it’s easy to throw the dressing on in the morning and go!

3-Block Meal*
4 cups kale – sliced thing into strips (1 CHO)
1/4 cup sweet potato – pre-baked in small cubes (1 CHO)
1/2 apple – sliced thin (1 CHO)
3 ounces chicken – (3 PRO)
1 tsp olive oil (3 FAT), mixed w/ 1 tsp lemon juice and 1 tsp balsamic vinegar to make dressing
* To make a 4-block meal, eat entire apple, add 1 ounce protein, and more olive oil.

Toss/massage kale with dressing (add a bit of salt if you’d like).  Add protein, sweet potato, and apple to the top and enjoy.

Easy to make in the morning, put in a tupperware, and eat at work.