Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Goodmornings (65/45)
Kettlebell swings, 20 reps (24/16kg)

Chris joins us from DC. Since Chris is the 4th Chris at Roots, his nickname is Caps, as in the Washington Capitals. Welcome!

How to Stay Up to Date on Everything Roots

Did you miss The Total or did you not know it was going on until you showed up?  Not sure of when happy hour will take place?  And what is this Fight Gone Bad thing?

At Roots we exercise a number of different avenues to communicate with our athletes.  It is your responsibility as a Roots athlete to keep an eye on or read through THREE different places.  Yes, three!

1. The Daily Blog 
No, you don’t have to check it everyday, but once a week scroll through the week’s blog posts to get detailed information on upcoming events, happenings at the shop, new policies, class additions, etc.

2. The ‘upcoming events’ column on the righthand side of our webpage
Once an event has been announced we will post it on the ‘upcoming events’ list on the website.  If you see an upcoming event and are not sure what it is about, use our Search box to look for posts that detail that event.

3. The Newsletter
The Newsletter comes out once per month and details upcoming events way in advance.  It also notifies athletes of any changes to the class schedule, seminars to be offered, and wraps up the prior months happenings.

Work up to a 1 rep max in the clean & jerk.
Suggested warm-up:
5 reps with bar
1xtriple
2xdouble
seven singles to get to 1 rep max effort

LT sets up for a heavy dead during the total last week. Lori, exactly how tall are you and exactly how much did you deadlift? Just asking:)

Friday Happy Hour!

Don’t forget about happy hour this Friday from 5-7 at the shop!  Bring your own Paleo alcohol and come mix, mingle, and jive at the shop with your fellow Roots.  Spouses, significant others, and kids welcome!

YOGA

Reminder, BYOYM tonight.  That’s, bring your own yoga mat, if you’re coming to the class tonight!

Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”, 20 pound ball

Suzanne sets up for the press last week during The Total Days of Summer.

The Colorado Open – THIS WEEKEND!

The Colorado Open will take place this weekend – August 28th and 29th – at Front Range CrossFit in Denver. Roots has a number of athletes competing in this event and we know they’ll do great!

Interested in coming down to check out the scene and cheer on your fellow Roots?  SPECTATORS GET IN FREE!

Athlete Check In

Athletes will be able to check in at FRCF Friday night 8/27/10 from 5pm-8pm. or Saturday morning 8/28/10 from 7am-9am.

Weekend Schedule

1. Heat times will be posted by the end of the day Thursday 8/26/10 on the FRCF main page.
2. Saturday’s events will be announced Friday at 12:00 noon here on the FRCF main page.
3. Saturday opening address at 8:00am, first heat kicks off at 9:00am
4. Sunday’s events will be announced Saturday at 5:30 pm in the gym and then posted here on the FRCF main page.
5. Heat times for Sunday will be posted here on the FRCF main page by the end of the day Saturday.
6. Sunday events begin at 9:00am 
7. Award ceremony is Sunday at 5:30 pm.

More Information

For more information about the location, schedule, check-in times, or the possible exercises, please click visit The Colorado Open — August 28-29th, 2010.

Roots Crew – of those of you headed to the Open this weekend – what exercise would you LOVE to see and what exercise would you rather NOT see?  Post to comments.

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar or target that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Tremendous performances all around last week. Lawrence pulls 360 on the dead.

The CrossFit Total Wrap-up

Last week 85 of you came out to do The Total.  Many of you took the time to prepare your worksheets and make a plan and the payoff was huge.  So what exactly do these numbers mean?  Click here to view the CrossFit Total ranking sheet which is listed by sex and bodyweight.  To use the table, sum the highest successful attempt for the three lifts and then look on the chart for your bodyweight and total.

In the words of Stuart Scott, “Welcome, to the big show.”

“CrossFit Total“
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.

LOTS of impressive numbers were put up on Wednesday’s Total!

Lauren pulls 220 in her first 1 rep max attempt - ever. Awesome.

Andrew may be leaving us for awhile, but he's leaving with some strong hamstrings!

A good spot is key to a safe lift. Know your limits and call for a spot when you MAY need one. Cara and Jordan team up for the Total.

“Isabel“

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

The last happy hour at Roots was a huge success. Come mix, mingle, and be merry!

Roots Happy Hour – Friday, August 27 from 5-7pm

Come mix, mingle, and celebrate the return of fall!  From trips to Africa, athletes competing in the Colorado Open, 4 upcoming weddings, new jobs, and planned fall races and endeavors – there’s a lot to catch-up on in the Roots community.  Bring your family, friend, or significant other.  BYOPA or snack.

Yoga what?  Yoga who?
You read it correctly.  Next week on Wednesday at 7pm we are running a trial yoga class.  There are NO gurantees that we’ll continue to host it and there are the time is not set at 7pm.  Curious?  Want to support yoga at Roots?  Sign-up on MBO to attend. BYOYM.

TheCrossFitTotalWorksheet

“Roy“

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Deadlifts obviously make for better surfing. Jim puts the "learn to play new sports" part of CrossFit to the test.

Meet a Root – Jim Kienholz, better known as Lil’ Jim