SEE BELOW FOR CROSSFIT KIDS/TEENS SCHEDULE UPDATES FOR THIS WEEK.
21-15-9 reps for time:
Thanksgiving Happy Hour at FATE.
What are you thankful for? The coaches at Roots are thankful for YOU!
Come celebrate the Thanksgiving season at the annual Thanksgiving Eve Happy Hour at FATE Brewing Company from 4:30-6:30pm on Wednesday.
Drinks are on Roots for the first part of the evening (until the tab runs out!).
PLEASE RSVP if you plan to stop by so we know how much space to reserve. Evite invitation were sent to your email!
CROSSFIT KIDS/TEENS THANKSGIVING WEEK SCHEDULE UPDATES
Tuesday at K-3rd at 3:15pm/ 4th-7th at 4pm
Wed: no class
Fri: no class
Sat: All kids at 9am
Row 20 calories
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Turkey Challenge Day 2!
The Roots teams got off to a great start at the Turkey Challenge. Keep up with the action today on the Challenge website.
The Roots teams are:
PRO Division: Roots, currently in 7th place
OPEN Division: RBC, currently in 26th place & The Oafs and Jugs, currently in 35th place
5 rounds for time:
20 wallball (20/14)
10 toes to bar
MBS Turkey Challenge Results Link
Stay tuned in to the minute by minute action at the 2013 MBS Turkey Challenge as three Roots teams compete throughout the weekend.
Also follow us on Twitter and Instagram as we’ll post pictures and results during the weekend. Not following us on the old social media? Click the icons in the upper lefthand area of the website.
Three rounds for time of:
135 pound Overhead squat, 10 reps
Website Walk Through for the Athlete at Roots
Here’s a run down on the new website, how we post, how to find the workout, and other tips to make your athlete experience better!
Our website is in a blog layout. The top navigation bar (Start CrossFit, About CrossFit, Programs…) has general overview information on Roots, CrossFit, and the programs at the shop. For current athletes, the About Us tab will soon have useful resources such as an FAQ and other CrossFit links.
The class sign-up link is still located in the upper righthand corner of the blog. Clicking this link will take you to MBO where you can log-in.
Blog Post Layout
Our website is a blog layout. That means we post new content each day to the top of the website. Every blog post is always in the format of workout (always in bold text), picture, blog post. We aim to put the post up at 8:00pm every night. This happens, on average, 80% of the time. The workout that is posted at 8:00pm is the workout for the following day. This helps athletes know what apparel or equipment they might need.
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Shane can’t believe it – the new website is actually here! After 11 months…ok to be fair, almost a year and a half of Nicole promising this new and improved website – it has finally made an appearance.
Over the next few days we’ll work out the bugs and links. We’ll also walk you through a tour of the site layout in tomorrow’s post.
If you come across something that’s not working as it should, please post to comments so we can fix it.
And, we’ll get the Class Sign-up button back in the upper righthand corner as soon as possible. In the meantime, there is a class sign-up link at the bottom of each post.
Power Snatch + Hang Squat Snatch + Snatch
Roots Fall Olympic Weightlifting Meet Recap and Results
The Fall Roots Oly Meet is in the books and it was a huge success!
Almost 50 weightlifters and volunteers helped make Saturday’s meet the best yet!
Here are highlights for the Roots crew of athletes:
Alex Gigas had a great first meet with two PR lifts and hit 145 snatch/170 clean and jerk
Adam Urness had a solid day with 135/175.
Aaron Reynolds had a great day and lifted 135/175.
Josh Meier went 135/190 and looked strong in his first meet!
Sam Gaard lifted 165/205 and seems to get stronger by the day.
Scott Graham hit a PR snatch and lifted 170/205 for a new record total!
Rachel Gabor shined in her first meet lifting 65/100 and making them look easy!
Margaret Graham went 85/120 and looked great.
Emily Moore also in her first meet lifted 65/80.
Katie Walkden fresh off of a bronze medal at the American Masters lifted 70/95.
Nicole Speer crushed 95/110 and has much more in the tank.
Gretchen Rech went 105/145 and looked very strong in her first meet!
Bethany Strothman had a solid day going 80/120 in her first meet.
Kim Urness had a huge clean & jerk PR and went 65/130.
Megan Isherwood had a very strong first meet going 110/145.
Roots’ own Ali Minton lifted beautifully and hit an awesome 130/155 to take second overall in the meet.
All in all the competition was tight and Roots athletes made a very strong showing making big lifts and demonstrating great technique.
A big thanks to all of the volunteers who made this meet run smoothly and professionally. You all did a fantastic job!
Finally, thank you to the area athletes who came and competed from affiliates all around town. There were some fantastic lifters who helped make this meet a success!
Stay tuned for the 2014 weightlifting meet series at Roots. It will be bigger and better and showcase some of the best lifters from Roots and the Denver metro area and beyond!
See you on the platform!
Five rounds for max reps of:
Body weight bench press
Score reps for both exercises in all rounds.
Subway Fare: 30 Squats
What if all you had to do to ride Boulder public transit for FREE was to do 30 squats.
In an effort to promote the Olympic Games, the Moscow metro system has built a ticket booth that takes squats for payment. Riders must perform 30 squats in under 2:00 minutes to get access to the rail.
Check out the video above.
Squats for payment? Cool or lame? Post to comments.
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Turkey Challenge Team Competition
The MBS Turkey Challenge is this coming weekend! Three teams of Roots athletes are headed east on 36 to compete at MBS CrossFit.
CrossFit Roots took home the team title in 2011 and took 5th overall in 2012 and the teams have big plans for 2013.
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box
Walk the Wall
Congrats to all the lifters at yesterday’s Oly meet at Roots, and a big Thank You to everyone who came out and supported our lifters. We will have a full recap soon.
Parking may be limited as CATS is having a meet. Please consider parking on Mapleton Ave and using the Goose Creek path underpass.
In teams of two, complete 2 rounds of the following on a 5:00 interval:
200m plate run (45/25)
max rep handstand push-ups with time remaining in 5:00 interval
200m plate run (45/25)
max rep jumping lunges with time remaining in 5:00 interval
Both partners complete the 200m run, each with their own plate. When BOTH partners are back from the run, they begin accumulating reps of the stated exercise working ONE PARTNER AT A TIME. When the clock hits 5:00, that interval is over and the next interval starts immediately. Both partners run out the door at 5:00 completing the next 200m plate run. The clock does not stop between intervals.
Athlete check-in begins at 8:30am this morning for the women’s flight. Men’s check-in begins at 12:00pm.
8:30am – Athlete Check-in and Weigh-in
9:45am – Lifter Meeting
10:00am – 12:00pm - Women’s Flight
12:00 – 1:00pm – Athlete Check-in and Weigh-in, men’s flight
1:00pm – 3:00pm – Men’s Flight
3:00pm – Awards Ceremony and Athlete Social
Parking may be limited as CATS is also having a meet. Please consider parking on Mapleton Ave and using the Goose Creek path underpass.
We hope to see you there!
Questions? Post to comments.