Congratulations Masters Qualifiers! 

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Hillary and Verona both qualified for the Masters Regional competition!

Hillary and Verona both qualified for the Masters Regional competition!

Congratulations Masters Qualifiers!

As the 2014 CrossFit Open winds down, a few athletes at Roots are preparing for the next phase of the competition.  Five athletes in the CrossFit Games Masters division qualified for the next round of competition.

How did they qualify?  They had to place Top 200 in the WORLD in the Open!

A big congrats to:
Hillary Harris
Ben O’Brien
Pam Walter
Verona Rylander
Alice Phinney

Stay tuned as they take on the next round of workouts at the shop next week!

Class Schedule Survey and HOT Spring Apparel Pre-Order! 

Please take the Class Schedule Survey HERE.

Jack

Complete as many rounds as possible in 20 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps


Created with Admarket’s flickrSLiDR.

Class Schedule Survey and HOT Spring Apparel Pre-Order!

Please take a moment to fill out the Class Schedule Survey this week!  Find the survey here.

We are SO in LOVE with the 2014 Roots spring apparel.  The Colorado flag inspired apparel is sure to brighten your day and make tan bodies look SUPER TAN against the white backdrop.

Pre-order the 2014 Spring tanks, tees, and hoodies today.  Pre-order runs through Thursday.  Order your items at the front desk.

Hoodies – $55
Tees – $24
Tanks – $24

Hoodie – Printed on Independent Trading Company Unisex Heather French Terry Zip Hooded Sweatshirt (with Thumb Holes!!!)
Tees – Printed on Next Level CVC Crew
Men’s Tanks – Printed on Next Level Premium Jersey Tank
Women’s Tanks – Printed on Next Level Burnout Racerback Tank

Questions?  Post to comments!

Fit for Two. 

Push jerk
5-5-3-3-3-1-1-1-1-1 reps

then,
Tabata Sprints
8 rounds: :20 on/:10 off
on the rowers

Everybody loves a good front squat.  Dave does.

Everybody loves a good front squat. Dave does.

Fit for Two.

5280 Magazine recently interviewed Nicole about her experience CrossFitting while pregnant.  It seems to be common place now for a variety of news media to question the safety of CrossFitting while pregnant.  See what Nicole has to say about the topic.

Check it out here!

 

Dunk Tank Comes to Roots Monday and Tuesday 

The 2011 Regionals Final
For time:

Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint

Margaret shows off some great triple extension!

Margaret shows off some great triple extension!

Dunk Tank Comes to Roots Monday and Tuesday

Monday is the first of two days of hydrostatic dunk tank testing at Roots. This test gives you your weight, lean body mass, and percent body fat.

The testing is open to all Roots members but is required by anyone participating spring food challenge.

If you’re interested in learning about your body composition but not signed up for the challenge, you can still snag a spot.
Monday, April 7th – PM 
Tuesday, April 8th – AM

Cost for the test is included in your challenge fees. If you’d like to do the test on your own, here are the costs:

- Before and After: $60
- Initial: $49
- After Only: $35
Cash or check only.

WHAT TO KNOW FOR THE TESTING:

Please arrive 10 minutes prior to your test time AND do not eat a large meal within 2 hours of your test. If you are participating in the Processed Food Blows Challenge you will need to indicate this to us when you arrive. For individuals in the challenge, a coach will accompany you for the intake portion of the dunk tank testing to collect measurements and pictures.

Please come with a bathing suit and towel. Also please understand that the accuracy of your results is somewhat dependent on you being able to blow out a large amount the air in your lungs. Practice!

Questions? Post to comments. 

No showers from 11am – 2pm Friday 

20 Hang Power Cleans (185/135)
30 HSPU
40 Box Jumps
50 Thrusters (75/55)

shower

Due to the construction, the water will be shut off today between the hours of 11 and 2. There will be porta pottys and bottled water available but no showers. Please plan accordingly and sorry for any inconvenience.

Food Challenge Sign-up 

Row 5,000 meters

Pam Walter finished 161st in the world in the Women's 50-54 category of the CrossFit Open!  She now moves on to the second stage - Regionals.

Pam Walter finished 161st in the world in the Women’s 50-54 category of the CrossFit Open! She now moves on to the second stage – Regionals.

Food Challenge Sign-up

The Spring food challenge starts in five days on April 7th.  Sign-up and registration is available here.

The challenge is limited to 35 individuals who will work one-on-one with an assigned coach throughout a two month period.  To read all of the details on the challenge, click here.

For each food challenge we offer, there are many athletes who are skeptical about the results or nervous to take the plunge.  They fear that the timing isn’t right or the learning curve might be too steep.  This is understandable as any time one tries to make a lasting change to a common theme in their life, there is a fear of failing.

Here’s the deal – who cares if you fail?  You’ll have moved one step closer to achieving your goal of improving your health and fitness.  No change worth making comes without a certain amount of failure and perseverance and the food challenge is no different.  The coaches are there to support you though the learning process in a fun environment and structure.

The challenge is two months in length, roughly 60 days.  If you divide that out over the course of an 80 year lifespan, that amounts to .2 percent of your entire life!

The time is now!  

Sixth and on to Regionals 

Clean and Jerk
1-1-1-1-1-1-1

Regionals

CrossFit Roots placed sixth overall in the Southwest Region.

Sixth and on to Regionals

Congratulations to the 2014 CrossFit Roots Open team who placed SIXTH overall in the 2014 Open in the Southwest region.  Together, the gym qualified a team of six athletes to compete at the Southwest Regionals in Salt Lake City, Utah on May 30-June 1st.

Your 2014 Roots team is: 
Abby Knowles
Cindy Arangua
Blaine Guenther
Dave Lee
Walker Savidge
Nicole Christensen

Stay tuned for details on the trip to Salt Lake!

Curious about our awesome crew of masters athletes that made it to the next round of competition?  Stay tuned tomorrow!

 

New Membership Options 

14.6
AMRAP 60 minutes:
Row 500 meters
400m bear crawl
10 handstand push-ups

Tiger Woods has a caddy, why shouldn't you?

Tiger Woods has a caddy, why shouldn’t you?

New Membership Options

We are very excited to announce new membership options at Roots!

Now, in addition to offering the standard Unlimited Membership, we have three additional tiers of membership for you to consider.

Membership Benefits – Silver
The Silver Membership was designed with convenience and your everyday needs in mind.  Hand towels are available during the workout and hot towel service is available after the workout and delivered to your shower door.  You also gain access to our high end bath gels and salts sure to enhance your post-WOD shower experience.  Silver Plus – should you forget your water bottle at the shop, Trevor will drop it off at your house.

Membership Benefits – Gold
In addition to gaining accès to all Silver Membership benefits the Gold Membership grants priority booking and workout veto power.  If you see a workout posted that you just don’t like or don’t want to do, simply email Nicole and she’ll change the programming to something you like or something you’re really good at.   Limit one veto per month.

Membership Benefits – Platinum
The Platinum Membership enables individuals to get the very most out of every minute of their time at Roots.  You will be assigned a CrossFit Caddy who will build your bar for you and set-up and put away all of your equipment for every workout.  Not sure what weight to use for the workout?  Skip the line for the coach and your caddy will help you pick your weight.  Do your hands ever rip during class?  Not to fear, your CrossFit Caddy will be on-hand to tape your hands gaining you valuable minutes for your workout.  At the completion of each workout your caddy will be there with a hot towel to cleanse the chalk from you hands and will then rub hydrating lotion into your palms.  This membership includes valet service.  Finally, the Platinum membership grants access to the coaches’ hot tub for great recovery and relaxation.

2014 Spring Food Challenge Info Sessions This Week 

Three rounds for time:
50 double unders
50 swings (24/16)

Jo Ben nails down the double under.

Joe Ben nails down the double under.

2014 Spring Food Challenge Info Sessions This Week

Last Thursday we dropped the details on the dope off the hook food challenge kicking off at Roots on April 7th.  Yea, we’re having some fun with blog language.  Anyways…

Come to a Spring into Summer info session this week to learn more and see if you’d like to participate.

Join Nicole on Monday, March 31st at 6:30am and Ali on Wednesday, April 2nd at 6:30pm to learn more, ask questions, and sign-up.

Blog Love 

In teams of two:
2 rounds of:
P1: 100m sandbag run
P2: max handstand push-ups
P1: max handstand push-ups
P2: 100m sandbag run
P1: 100m sandbag run
P2: max box jumps (30/24)
P2: 100m sandbag run
P1: max box jumps (30/24)
Partner performs as many reps of handstand push-ups or box jumps while their partner runs with sandbag. Score is total reps of handstand push-ups and box jumps accumulated.

Don't mess with Nicole and Jeremy!  They're both getting STRONG.

Don’t mess with Nicole and Jeremy! They’re both getting STRONG.

Blog Love

A few blogs have recently caught our attention in the CrossFit and Paleo/Zone nutrition world.  Check these out!

Paleo Girl in the City
A few of you have the opportunity to be coached by the one and only Maddie Berky a few months ago.  She keeps a stellar blog with lots of great recipes to keep cooking interesting on those Sunday night oh-shit-I-need-to-make-food-for-the-week moments!

Marks Daily Apple
A classic and wonderful resource for insight into the Primal style of eating.  Want to know how cortisol affects your nutrition or how cholesterol plays a role in health?  Use his search function and discover lots of great information!