Power clean 3-3-3-3-3 reps
Front squat 2-2-2-2-2 reps
Squat clean 1-1-1-1-1 reps
Women’s Only Program – Free Class March 2nd, 10:30amAttention Boulder Area Ladies!
- Have you considered trying CrossFit but find it intimidating?
- Are your results lacking or have you plateaued from boot camps or other fitness programs?
- Would you thrive amongst a group of inclusive and supportive of women?
- Do you need consistency and motivation in your workout routine?
- Are you ready to have fun while working out?
5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20-lb. ball
Rest precisely 3 minutes between each round.
Calling All Olympic Weightlifters!
Did you really want to be in Oly Club but could not make the evening training times? You might be in luck.
Roots is exploring the possibility of having a second Oly Club training time that would take place in the morning two days per week. This training time would be separate from the current evening club time and athletes would have to commit to the morning or evening time.
2. Would you attend an 8:30am-10am training slot? Or an 11-12:30pm training slot?
If so, please email Ryan with your interest and the time slot (8:30 or 11am) that you would be able to attend. We’ll gauge interest and get back to everyone.
Don’t forget! Today’s workout is at Centennial Middle School – Class is at 9:30am! Open Shop this evening at Roots from 6:30-8:30pm.
CrossFit Roots FOOTBALL
Meet at the Centennial Middle School track for a morning of back shoulder passes, counters, and shooting the A gap. Ok we’re just playing pickup football, so less jargon and more fun!
3 rounds for time of:
Sunday is the annual Flag Football Game at 9:30am at the Centennial Middle School Track. Check out this video – would you watch the a football game like this?
Meet at the Track
Come on out for a doozie of a track workout.
Meet at the Centennial Middle School Track for a workout sure to make you earn you weekend.
Reminder! Valentine’s Day workout is TONIGHT at 5pm. Sign-up with your Roots member significant other on MBO.
This is a yearly benchmark workout. Log your results!
Congratulations and Happy Birthday.
It’s with great pride that we want to announce that Trevor passed the CCFT exam yesterday earning the title Certified CrossFit Coach (CF-L3). He’s one of the first people in the world to earn this designation and the fifth Roots coach to do so. If you see Trevor this week be sure to give him a HIGH FIVE!
You can check out the CrossFit Trainer Directory here.
It also turns out to be a pretty nifty birthday present for him too! Happy birthday Trevor!
For more on the CF-L3 credential, read below:
While the certificate courses are open to trainers at all stages of development, CrossFit Certifications are advanced credentials that ensure experienced individuals possess broad knowledge and finely honed abilities in the field of professional training. The certifications provide the public with an assurance of competency and professional accountability by:
- Requiring a significant number of practical coaching hours before application;
- Including examination questions that require analysis and application of knowledge gained from coaching experience;
- Using performance-based examination to evaluate skills and coaching in real time;
- Publishing Standards of Professional Practice to which certified trainers and coaches must adhere;
- Ensuring commitment to a long-term standard of continuing education.
Individuals who have earned Certified CrossFit Trainer or Certified CrossFit Coach credentials will redefine fitness-industry standards through their dedication to results-based programming and training, practical application of knowledge, and comprehensive coaching ability.
Reminder! Valentine’s Day workout is Friday at 5pm. All childcare spots must be reserved by THURSDAY! Sign-up for childcare at the front desk and for the workout on MBO.
Thruster / push press / push jerk / split jerk
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
AMRAP burpees in 3:00 minutes.
In the interview above, Pat Sherwood of CrossFit Media interviews Nicole Christensen about how CrossFit Roots runs the Open each year.
Making the Most of the Open
Each year, there are a number of folks who aren’t sure if they want to sign-up for the Open. Their apprehension, often, is rooted in the unknown – fear of not being able to do a certain weight, having to enter a score, being judged, having lots of folks standing around on Friday nights watching and cheering, or just not really knowing what to expect. That’s understandable.
But it’s always been my belief that if you’re a fan of fitness, a fan of sport, or a fan of CrossFit, the Open is for you.
The Open really isn’t about competing. Sure, if you’re Rich Froning or Camille LeBlanc-Bazinet (last year’s Games Champions) then yes, it’s about competing and there is an element of competition to it. But if you’re like the 99.52% of us that won’t be headed to Regionals or the Games, the Open is about celebrating CrossFit.
I mean shit, many of us have stories about how we’re fitter (happier, leaner, healthier, etc.) now having done CrossFit than we ever were in the past – doesn’t that deserve some recognition and celebration? We have stories of friends or family members putting us down for how we workout or how we eat, telling us that this thing CrossFit isn’t safe, isn’t right, or is just a “cult.”
They don’t understand or care to know that when we walk up the steps to the shop, we enter a place where fitness happens, friends are made over a set of back squats, and folks work at their own level to each achieve something they couldn’t do without the support of the community around them.
In a lot of ways, the Open is a time to tell the non-CrossFitting world – go F%*$ yourself.
As coaches, our intention is never to push an athlete into doing the Open. Sure, we might heavily suggest, but if it’s not your thing, that’s ok.
We encourage all of our athletes to participate because we know what happens every year during this time – people, no matter what level of fitness they’re at – walk away from the experience motivated and inspired, and that takes them to new levels of fitness in the year to come.
Why I’m Doing the Open – Alex Chaux
In the 4th installment of our “Why I’m Doing the Open” series we highlight athlete Alex Chaux.
Occupation: Manager of IT Development
Family: 1 son
WODS: 5 per week
1. How many years have you been CrossFitting?
4.5 life enhancing years.
2. How many years have you done the Open?
3. Why did you choose to compete in the Open?
I was a bit reluctant at first, to be honest. I never wanted Crossfit to be a competition for me because I didn’t want to push myself beyond my abilities to the point of injury. I’ve had that type of an experience with other sports, and thought I might do the same here. Fortunately that was not the case. Keeping your ego in check is a good lesson to learn. Approaching the Open with the attitude of having fun while seeing what I am capable of changed my outlook.
4. Were you able to do all the workouts?
In 2014, yes, although WODs 14.1(double unders + sntatches), and 14.2 (overhead squats & C2B pull ups), incorporated two movements I have a lot of trouble with. I didn’t have double-unders and overhead squats hate me. It was kind of difficult to start the open with those workouts, but, I just kept things in perspective and carried on. And then comes a workout that you are really strong in, and all is good.
5. What is your favorite part about the Open?
Doing the Open WODs at the Roots’ throwdowns. It’s fun to cheer others on and to be cheered. It’s a fun environment. The Open also highlights things you really have to work on to improve. Overhead squats still hate me, but that’s alright, I’m much better at the double-unders and can crank out some handstand pushups now.
6. Are you going to compete again this year?
Yup. Looking forward to it.
7. Anything else you want to mention?
It’s about having fun and doing cool workouts with friends. The stories and conversations after the workouts last a whole lot longer than the WODs themselves. Its fun, or maybe interesting is a better word, to see how you stack up against the 200,000+ other athletes that signed up. I also like it when we repeat the Open WODs at a later date. They provide a good benchmark on how you have progressed.
3 rounds for time of:
Run 800 meters
50 back extensions
Friday Night Lights Open Series: The Warm-up Coach
There’s only 3 weeks left before the first CrossFit Open workout is released and the CrossFit Roots Friday Night Lights Open Series (FNLOS) begins! As you all know we will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near!
In addition to the coaches that are present and floating around to help you with the Open there will also be a designated Warmup Coach (WC) in the warmup area. The WC will rotate each week and their name will be listed on the whiteboard so you know to look for them.
The WC is there to answer any questions you have regarding how to warmup (a specific warmup will be written on the whiteboard), discuss movement standards, chat about “to scale or not to scale”, how to approach the workout, give you a pep talk, and all that good stuff. They will also gather you and the rest of your heat minutes before it is time to go so you all are ready and know where you’re going when it’s your turn.
We recommend arriving 30 minutes before your heat begins so you have plenty of time to change clothes, check-in with the WC, begin your warmup and work on some mobility. If you have any injuries or issues which may change your ability to complete the WOD please let the WC know well before your heat begins so they can scale appropriately for you.
Post your questions about the FNLOS to comments.
21-18-15-12-9-6-3 reps for time of:
115-lb. power cleans
One-legged squats, right leg
One-legged squats, left leg
Valentine’s Day Couples Workout is FRIDAY! – Sign-up for Childcare Too.
Hey Roots Couples – Valentine’s Day is quickly approaching and that means only one thing – it’s time to show your couples love at the Roots Valentine’s Day Couples Workout.
Read below so you’re in the know!
When: FRIDAY, February 13th at 5:00 PM
Who: This workout is open to CrossFit Roots couples. Both partners must be active members at Roots.
How: Sign-up on MBO. Both partners must sign-up in MBO under the Valentine’s Day WOD on the regular class schedule.
What: A couples workout with your other half.
Childcare: Sign-up is limited and registration is available on the clipboard at the front desk of the shop. Cost is $10 for the first child and $3 for each sibling. No diaper changing services included. The child must be able to perform ten burpees in under :30 seconds to be eligible for childcare, just kidding.
See you there!
Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent
SFH at Roots TODAY!
Swing by the shop and say hi to Matt Aporta and Stronger, Faster, Healthier.