The Journey Through the Workout 

Back Squat
1-1-1-1-1-1-1 reps

Three chicks on ropes.

Ladies on ropes.

The Journey Through the Workout

I have stepped into the gym with many different intents.

I’ve walked in wanting to prove something to myself, prove something to others, PR a workout, PR a lift, or get out aggression, frustration, and even anger at my world around me.  I’ve looked to workouts for a pick me up, a shot of adrenaline, and an escape from my responsibilities elsewhere.  I’ve used workouts to drive desires to improve my health and wellness and to fuel my nutritional and body composition goals.  And I’ve trained with the purposes of helping a team qualify for regionals and of keeping a baby safe and healthy while it grows.

I’ve also come into the gym with the mindset of – I could care less, I have no desire to be here, and I would rather go home.

The more I do CrossFit the more I learn that it’s not what I gain on my best days, but what I gain on my worst days.

A few weeks ago I walked into the gym not wanting to be there.  I had no desire to workout and the only reason I showed up was that I had scheduled to meet a workout buddy at a specified time.

The workout was that deadlift, sprint, max rep burpee that many of you experienced.  What transpired in the 30 minutes for me was magical and reminded me why I show up to play each day.  I went through waves of “I can’t do this” and “I’m not tough enough” to “I got this”, “My workout partner is my best bud” and “I’m not that bad at fitness!”

I left the workout disheveled, exhausted, and completely inspired for the rest of my day.

A lot of times we put pressure on ourselves to be the best all the time.  To walk into the workout with the most extreme and focused of intentions.

We often forget that sometimes it’s the journey through the workout that helps us become who we want to be.  If you let your state of mind going into the workout determine your buy-in, you’ll miss out on a lot of lifelong fitness.

Grass-Fed Products 

In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups

Do work, rinse, repeat.

Do work, rinse, repeat.

Grass-Fed Products

A hamburger is a hamburger…until it isn’t!

From fat content to nutrients, Omega-3s, and chemical – the profiles of different grades of animal meats span a wide range.

Check out this article on EatWild on the health benefits of grass-fed products. 

What you don’t know actually can kill you…

Work Rest 

Every 10 minutes, for 40 minutes (4 sets) complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
6 Squat Cleans (225/155 lbs)
6 Muscle-Ups

Driving your elbows up ...

Great front squat position doesn’t come without work.  You have to make your elbows go where you want them.

Work Rest

Come on in for a great Saturday exercise session!


Women’s Only Free Class and Intro Session 

Complete as many rounds as possible in 20 minutes of:
10 burpee pull-overs
30 squats
60 seconds of handstand hold

The Women's Only Program at Roots is 100% CrossFit.

The Women’s Only Program at Roots is 100% CrossFit.

Women’s Only Free Class and Intro Session

Have you, or a woman you know, wanted to try CrossFit but find it intimidating or don’t know where to start? Our Women’s Only Program provides a welcoming and inclusive environment for women of all ages and abilities to experience the the empowerment of CrossFit and explore their athletic potential.
Join us at the Free Class & Intro session to check out our space and learn more about CrossFit and women’s health. You’ll also get to try a short workout! No experience is necessary.
The Women’s Only group classes meet weekdays from 9:30-10:30 am.  An On-Ramp course is required to join.  Click HERE for more details on the program.
Have questions?  Email Ali Minton

Embrace the Fat 


Death by C-2-B Pullups

Look at the quality and quantity of your food and reap the benefits.

Look at the quality and quantity of your food and reap the benefits.

Embrace the Fat

Check out this recent article in the New York Times - A Call for a Low-Carb Diet That Embraces Fat.

We know it resonated with a number of you as a lot of your passed it on to one of the coaches.  Thank you for doing that!

Many of you have embraced a Paleo approach to diet during your time at Roots.  You’ve taken it a step further by understanding how your body reacts and performs under specific quantities of carbohydrate, protein, and fat.  While your results have been staggering over the years – lost body fat, increased muscle mass, better blood markers, increased performance, and elimination of the need for certain medications – the mainstream media and science is always out there with statements that tell you you’re doing it all wrong.

The following article excerpt should make you smile!

“People who avoid carbohydrates and eat more fat, even saturated fatlose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows.”

Full Article Here: A Call for a Low-Carb Diet That Embraces Fat.

Happy 40th to Eric. 

10 x 2min rounds of:
10 kb swings (24/16)
row 200m
max rep wallball shots (20/14)

1min rest between rounds

Happy birthday Eric!

Happy birthday Eric!

Happy 40th to Eric.

Not one, but two Roots coaches are now in their 5th decade of life!

Happy 40th Birthday Eric!



Standard Gym Protocol 

21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips


View the full article on

Standard Gym Protocol

Ski season is coming and what better way to get in shape than by taking some tips from the pros!

Check out this article originally published in Powder Magazine in 2007.  Ok, maybe we don’t want you to workout like this, but it certainly is good for a few laughs on a Tuesday morning!  Thanks Khem for sending it out way!

1. Waxing or trimming chest/back hair not manadatory but strongly encouraged.
2. Perform 300 push-ups prior to entering gym to “pump” upper body.
3. Apply oil every fourth workout (photo days). Use Crisco only when necessary (avoid tanning bed or heat sources).
4. When referring to muscle groups, precede with “the” and abbreviate all musculature (i.e. the lats, the pecs, the quads, the glutes). Make them their own entity.
5. Interject “the core” and “plyos” into conversation whenever possible.
6. When speaking to a member of the opposite sex and the abs are exposed, drop shoulders back to put torso at an angle, causing flexion and accentuation of the abs (also works for the breasts in females). Maintain position through rest of workout when in view.
7. Make sure someone is looking before performing your heaviest, most impressive set.
8. Avoid water during workout, as it causes bloating and reduced definition.
9. Do not stretch prior to workout. Loose muscles will make you wobbly.
10. Grunt often and loudly.

See the full article here. 

And it Begins! – The Great Benchmark Series of 2014/15 

3 rounds for time of: 
30 Squat cleans (95 lbs) 
30 Pull-ups Run 
800 meters

This month you'll see Badger, Cindy, Diane, and Isabel.  Boom!

This month you’ll see Badger, Cindy, Diane, and Isabel. Boom!

And it Begins! – The Great Benchmark Series of 2014/15

Happy Labor Day Roots!

September 1st marks the official kickoff of The Great Benchmark Series of 2014/15.  Come on in this morning for a great holiday weekend workout sure to leave you feeling like you put in some work on this holiday!

Not sure what The Great Benchmark Series?  Read the following series of posts to catch up on all that’s been going on and know how to approach the next year of benchmarks!

Clare Small Pool 

Pool Workout!

Meet at the pool!  Don't miss out.

Meet at the pool! Don’t miss out.

Clare Small Pool

Meet Trevor at Clare Small Pool on the CU Campus for a swimming workout with a CrossFit twist!

Clare Small Pool.
1855 Pleasant St
Boulder, CO


Weekend Plans! 

Reminder!  Classes at North Boulder Park at 8:30 and 9:30am.  Meet at the Southwest corner of the park. 

On a continuously running 3 minute clock, perform 8 sets of:
400m run
10 medball cleans (20/14)
5 burpee over medball

Drill your movement.  And when you think you've drilled it enough - drill some more.

Drill your movement. And when you think you’ve drilled it enough – drill some more.

Weekend Plans!

This weekend Roots makes a tour around Boulder.  See below for all of the weekend group class activities!

Saturday – meet at North Boulder Park.  Classes at 8:30 and 9:30am

Sunday – a pool workout at Clare Small Pool!  Classes at 8:30 and 9:30am

Monday – we kickoff the benchmark series with Badger.  Classes at 8:30 and 9:30am.