PR Your Life Food Challenge: What is Paleo? 

10 rounds, each for time of:
Row 250 meters
Rest 2 minutes

Highly processed, sugar laden, and highly addictive foods are found even at our beloved Whole Foods.

Highly addictive, sugar-laden, and very addictive processed foods are found even at our beloved Whole Foods.  Great food restaurants that promote Paleo foods still serve sugar-laden “Paleo” treats.  It takes commitment to make good decisions.  But it’s more than worth it!

PR Your Life Food Challenge: What is Paleo?

The average American consumes 70% of their diet from refined sugars, cereals, grains, refined vegetable oils, alcohol, and dairy products. Research has strongly associated the modern Western diet with the current epidemic levels of obesity, cardiovascular disease, high blood pressure, Type 2 diabetes, osteoporosis, cancer, and inflammatory diseases such as arthritis.

Think about your circle of family and friends and you probably know at least one person with one of the above mentioned diseases.  It’s an epidemic and it’s avoidable with food.

It is our experience at CrossFit Roots, both personally and professionally, that a Paleo style of eating is the first step in the journey to health. It yields the greatest results for athletes in a host of areas including athletic performance, physical appearance, cholesterol levels and other blood indicators, mental clarity, and inflammation-related diseases and problems. In addition, athletes find it enjoyable to eat this way. That’s right, enjoyable.

Below is information on the Paleo style of eating. We understand that food and the way people eat is a very personal thing, almost like a religion. We invite you to learn about the way many of our athletes eat. We are always willing to share our own experiences and results from eliminating certain food groups and transitioning to a Paleo diet.  

The PR Your Life Food Challenge will be a Paleo food challenge.  For more details on the challenge, read here.

What is Paleo?

The Paleo way of eating mimics the way our ancestors ate during the Paleolithic Era before the invention of agriculture. In short, this means we eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar. Read on for a description of what you can eat in each of these food areas.

MEAT

You can eat any protein from a source that once had a face and a soul.  Meat should be cooked with only Paleo ingredients meaning sugar, soy, or processed sweeteners should not be in your meat!  It’s more common than you think, so get in the habit of reading labels! While you are at it, learn to recognize the sneaky ways that food companies disguise sugar.

VEGETABLES

There are so many to choose from! Get creative and learn to cook a vegetable you’ve never tried. Non starchy vegetables should be a staple in your meals – even for breakfast.

FRUIT

The Paleo way of eating encourages fruit consumption; however, consider the origin of the fruit you consume – the geographic location as well as the way it was grown. Sugar, whether in a banana or a Snickers bar, is still sugar, the only difference is in the quantity of sugar in each food item. Consume fruit in moderation.

NUTS & SEEDS

For some of you, the elimination of calorically dense and nutrient deficient foods (i.e. processed foods, breads, grains, sweets) will require some level of effort to replace the calories you need to thrive. Nuts are packed with fatty acids, enzymes, antioxidants, and lots of vitamins and minerals, especially potassium and magnesium. Be aware that, while they are a great part of the Paleo equation, it is possible to over-consume them. We will talk more about this later, but for now, think “moderation”.

FATS

Fat is good for you and supports the brain! It is also a great source of fuel in the Paleo diet. Slowly, your body will make the transition from utilizing carbohydrate to utilizing fat for energy. Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes. There’s no room for fat phobia in the Paleo world!

Do you eat a Paleo Diet?  What was your experience in transitioning? Have you not yet tried this way of eating and are hesitant to do so? Post to comments.

 

The PR Your Life Food Challenge 

Holleyman
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 (155) pound Power clean, 1 rep

A "PR" is a personal record.  It's the best workout or lifting score you've posted for a specific movement or workout.  Or, it's the best 6 weeks you've ever committed to your life...

A “PR” is a personal record. It’s the best workout or lifting score you’ve posted for a specific movement or workout. Or, it’s the best 6 weeks you’ve ever committed to your life…

Presenting the PR Your Life Food Challenge

Fall is here.  Maybe you were a mountain babe or an altitude hottie or maybe you sipped one too many beers while partying it up this summer.    Or maybe you’re ready for the next evolution in your pursuit toward lifelong health and fitness.

Whatever the reason, we have crafted the food challenge that brings together the look good naked side of the way we eat and train with the health and longevity indicators that make it all worth our while now and long long into the future.

This fall’s challenge is a pilot study that CrossFit Roots and Dr. Molly Ware have put together to evaluate cardiac risk factors with a Paleo Diet.  Our goal is to use this initial study as a launching point for a spring study in which we pursue IRB approval (translation: a legit scientific study!).  So if you’ve ever read a New York Times article about food that cited all sorts of studies that you thought – “why don’t they do a Paleo study on this shit!?” – then this is your chance to be part of the change!

Molly is a cardiologist here in town (and a Roots athlete), and she is very interested in lifestyle factors as the mainstay for preventing and/or controlling disease and promoting health.   We know that the athletes at Roots are a dedicated, hardworking crew and we figured that a food challenge would be a great source of data since the participants already track their food intake in detail and we will have data on body weight and body fat percentage before and after the challenge.   This time around though, we are making the focal indicator lab testing.  This means participants will need to get a lab draw (yes, a needle in a vein) twice: at the beginning and end of the study.

We will examine: fasting lipid profile (cholesterol, HDL, LDL, triglycerides); fasting glucose (blood sugar), and hs-CRP (highly sensitive C reactive protein which is a marker of inflammation in the body).  Our hypothesis is that through the 6 week Paleo food challenge, these parameters will improve!  And this means that overall health has improved.

Labs will be drawn at one of the Boulder Community Hospital Labs (we will provide a list of locations).  Labs must be fasting which means no food for 12 hours.  The lab work is a required component of this challenge.

The Paleo Diet mimics the way our modern ancestors ate before the advent of modern agriculture.  As a starting point, it eliminates all grains, dairy, and legumes, in addition to all processed varieties of Paleo Diet mimicry.  We’ll post more on the Paleo Diet this week.

Here are the Dates You Need to Know:

October 20th – Sign-up Week (Sign-up Open MONDAY, spaces limited)
October 27th – Intake Week and Chalk Talks
November 3rd – Challenge Begins, 6am
December 13th – Challenge Ends, 6pm

This challenge is a little bit different than past challenges as you have to commit BEFORE learning all of the details of the challenge.  This is for science reasons people!

Here’s the information you’ll need to know:

Structure of the Challenge

Next week (October 20-27) is the initial sign-up week.  During this time you can ask us as many questions as you want and should we be able to answer your question without compromising the challenge – we’ll do so!

From October 27th-November 2nd you will do an initial athlete intake which will be comprised of a dunk tank or other body fat test, blood work done at a local hospital lab, and a four day food log of what you’re eating now (before the challenge starts).  You will also be required to attend a Challenge Chalk Talk at one of two times:

Thursday, October 30th at 7:00am
Sunday, November 2nd at 10:30am

From November 3rd-December 13th, you’ll live the challenge!  You will log your food every day for 6 weeks.  You will be assigned to work with a specific coach who will guide you through questions, scenarios, and help you succeed.

What Can I Eat?
This is a straight up Paleo Challenge.  We’ll provide a food list of what Paleo foods are allowed.

What About Alcohol?
Alcohol will be allowed in specified quantities and types.

What About Thanksgiving?
Thanksgiving Day will come with a separate set of allowances that will enable you to participate in any household feast without feeling socially awkward.  It will not be a free for all day.

Will there be a Zone component to this challenge?
No.

What About Halloween Candy?
You eat Halloween candy?  

Cost
The challenge total cost is $218.

The lab work portion of the challenge will cost $98 for before and after tests paid directly to the lab.  This is the self pay price.  If you have not had these particular labs done within the past year and you would like to go through your insurance for the first set of labs you may.   We cannot guarantee the price through your insurance (i.e, individual plans vary in terms of coverage and deductible).  It is very unlikely that insurance would pay for the second set of labs 6 weeks later, so we recommend self pay at that point, which would be $49.  The cleanest option is $98 for both sets. 

The resources, coaching, and food log assessment component of the challenge will cost $120.

In addition, athletes will have two methods for body fat testing – the standard dunk tank test that we have often used (for a fee) or a basic body fat scan (at no cost).

Questions?  Post to comments. 

It Begins Tomorrow… 

Clean
5-5-3-3-3-1-1-1-1

Shane and Ali before the kick off to the Harvest Hoedown.  Nice job your two!

Shane and Ali before the kick off to the Harvest Hoedown. Nice job your two!

It Begins Tomorrow…

Tomorrow, right here, we announce the EPIC 2014 fall food challenge.

The PR Your Life Challenge. 

Tune in tomorrow!

Harvest Hoedown Recap 

7 rounds for time of:
45-lb. dumbbell thrusters, 7 reps
15-ft. rope climb, 1 ascent

We'd like to send a big thank you to all of the wonderful volunteers that made Saturday's event possible.

We’d like to send a big thank you to all of the wonderful volunteers that made Saturday’s event possible.

Harvest Hoedown Recap

Shane and Ali recap the Harvest Hoedown!

29 teams came out to CrossFit Roots this past Saturday to throw down in CrossFit Roots’ first competition, the Harvest Hoedown! Coed teams of 2 went at it in 3 different WODs that spanned the entire day. The field was made up of 13 CrossFit Roots’ teams and 16 others from local CrossFit affiliates. What ensued was nothing short of a true hoedown!

Team SoCo athletes Jesse James and Stephanie Ortiz, quickly made themselves known as contenders when Jesse put up a 3RM front squat over 300lbs and Stephanie made light work of the shoulder to overhead reps in the AMRAP. Their hard-charging strength won first place by nearly 100 points over second place in Event 1, the Married-Bery’s.

Life of Riley Foods (LORF), comprised of Iron Dave and Abby Knowles, were at the top of their game all day. Dave’s rope climbing skills gave the team an early lead in Event 2, where they both then finished a 1 mile medball run to beat out Team SoCo, 2nd place in Event 2, by over 1 minute!

Event 3 was an all-out sprint. A great finale to the day! LORF and Team SoCo were neck and neck through much of the event but Team SoCo took the event win and the Harvest Hoedown victory when they posted a sub 6 minute time in this final event!

Married-Bery’s, couple Emmalee and Jason Teribery, took the 3rd place spot on the podium edging out 4th place team White Lightening from CrossFit 720 by only 1 point at the end of the day.

Podium
1st Place: Team SoCo – Stephanie Ortiz and Jessie James
2nd Place: LORF – Abby Knowles and David Lee
3rd Place: Married-Bery’s – Emmalee and Jason Teribery
See full results here and search Harvest Hoedown: WODRocket

One of the best highlights of the event was when Roots athlete Hailey Thompson fought to get the 95# bar to her shoulders to begin her shoulder to overhead reps in Event 1. It was a weight she had never cleaned, let alone gotten overhead, and after several fails she got angry enough to muscle the bar into position and split jerk it overhead. It was 2 PR’s in one workout for her! We didn’t have a “Most Heart” award but if we had she would have certainly received it. Maybe next year!

Ali and I are both very thankful for all the help we received from our volunteers. It was a great event and we couldn’t be anymore pleased with how it played-out. It was all made possible due to all the wonderful people that helped. In addition, we had some amazing sponsors that allowed us to give out what was, in my opinion, some of the best prizes at a local CrossFit competition.

We would like to acknowledge all of those who helped. Thank you all.

Volunteers

Cal
Annette
Sylvia
Andrea
Margaret
Stefanie
Brendi
Ryan
Kirk
Lindsay
Maura
Lance
Lauren
Googs
Alice
Aimee
Sherial
Liz
Brenda
Molly Molter
Ari
Nicole
Eric
Tall Tara
Rick
Lisa P

Sponsors
Justin’s
Suerte
Fate Brewing Company
Za Za Raw
Noble Savage
PaleOMG
Lululemon
& Powered by Progenex

Recap Tomorrow! 

Riley

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
If you’ve got a weight vest or body armor, wear it.

Recap Tomorrow!

Thanks for everyone who came out to compete, cheer, and sponsor the first Harvest Hoedown.

Full recap posted tomorrow.

And, we hope this video brings you tons of laughs.

 

CrossFit Roots Presents the 2014 Harvest Hoedown 

PARK WODS at 8:30 and 9:30am.  Meet at the Southwest corner of North Boulder Park (the usual spot).

3×5 minute AMRAPS:

AMRAP 1
10 Burpees
Plank HoldRest 3 min

AMRAP 2
10 Lunges
10 Sit-ups

AMRAP 3
15m Wheelbarrow Walk alternating positions (15m out and 15m back)
10 Slamballs 30/20 (each perform 5, alternating)

CrossFit Roots Presents the 2014 Harvest Hoedown

Details on this weekend’s festivities!

SHOP WORKOUTS
Saturday workouts will move to the park at 8:30 and 9:30am.  Don’t miss out on this uber park showdown.  Sunday workouts and Open Shop will be held at their normal time back at the shop.

SCHEDULE
Below is the tentative schedule for the day.  Team heat assignments will be posted at the event on Saturday morning.

View full team heat assignments here: HHSchedule

7:45 am – Athlete check-in
8:30 am – WOD 1 Demo
9:00 am – WOD 1, 1st heat
11:55 am – WOD 2 Demo
12:15 pm – WOD 2, 1st heat
2:45 pm – WOD 3 Demo
3:15 pm – WOD 3, 1st heat
5:00 pm – Awards

SPECTATOR INFORMATION
Doors open at 7:30am!  The first heat kicks off at 9am!  There are three workouts throughout the day and awards ceremony will take place at 5pm.  And, don’t miss your very own Ryan Landis who will be MC’ing the day as well as handing out some sweet raffle prizes to spectators and fans!

PARKING
Parking will be limited.  Please park roadside along Mapleton Ave., across 30th street from our parking lot.

FOOD
Fate Brewing Company will be selling BBQ hot off the smoker from 12:00-2:30pm.

Questions?  Post to comments. 

Harvest Hoedown is Tomorrow 

3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups

Another fun meme.  Yes, they're called memes.

Another fun meme. Yes, they’re called memes.

Harvest Hoedown is Tomorrow

Details on this weekend’s festivities!

SHOP WORKOUTS
Saturday workouts will move to the park at 8:30 and 9:30am.  Don’t miss out on this uber park showdown.  Sunday workouts and Open Shop will be held at their normal time back at the shop.

SCHEDULE
Below is the tentative schedule for the day.  Team heat assignments will be posted at the event on Saturday morning.

7:45 am – Athlete check-in
8:30 am – WOD 1 Demo
9:00 am – WOD 1, 1st heat
11:55 am – WOD 2 Demo
12:15 pm – WOD 2, 1st heat
2:45 pm – WOD 3 Demo
3:15 pm – WOD 3, 1st heat
5:00 pm – Awards

SPECTATOR INFORMATION
Doors open at 7:30am!  The first heat kicks off at 9am!  There are three workouts throughout the day and awards ceremony will take place at 5pm.  And, don’t miss your very own Ryan Landis who will be MC’ing the day as well as handing out some sweet raffle prizes to spectators and fans!

PARKING
Parking will be limited.  Please park roadside along Mapleton Ave., across 30th street from our parking lot.

FOOD
Fate Brewing Company will be selling BBQ hot off the smoker from 12:00-2:30pm.

Questions?  Post to comments. 

Harvest Hoedown – Workouts, Details, and Spectator Info! 

3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps

Shane and Ali have programmed quite the hoedown.  See below for workouts!

Shane and Ali have programmed quite the hoedown. See below for workouts!

Harvest Hoedown – Workouts, Details, and Spectator Info!

Just two days until Roots hosts its first ever CrossFit competition – the Harvest Hoedown.  MANY Roots athletes have grabbed a fellow Root and signed up to compete in this fun one-day competition.

Spectator Information
Doors open at 7:30am!  The first heat kicks off at 9am!  There are three workouts throughout the day and awards ceremony will take place at 5pm.  And, don’t miss your very own Ryan Landis who will be MC’ing the day as well as handing out some sweet raffle prizes to spectators and fans!

Parking
Parking will be limited.  Please park roadside along Mapleton Ave., across 30th street from our parking lot.

Food
Fate Brewing Company will be selling BBQ hot off the smoker from 12:00-2:30pm.

Schedule
A full event schedule will be posted tomorrow on the blog!

Workouts

THE LUMBERJACK
3 rep max front squat in 6min (1 bar)
then,
8min AMRAP:
10 chest to overhead (135/95, 1 bar)
15 toes to bar
30 double-unders
then,
3RM front squat in 4min (1 bar)
Both partners will have a chance to find their 3 rep max front squat, followed by the 8 min AMRAP. In the AMRAP, partners will have to “follow the leader” and share a barbell. A second chance at a 3 rep max front squat follows.

PUNKIN CARRY
100 deadlifts (185/125, 2 bars)
15 rope climbs
1 mile medicine ball run (20)
Partners will split up the deadlift reps and then the rope climb reps. Then they are out on a 1 mile run with their “punkin!”

DASH OF SPICE
2 rounds:
5 handstand pushups
10 burpees
15 pullups
20 wallballs (20/14)
then,
50 hang snatch (95/65)
This is a “follow the leader” workout through a fun gauntlet! Teams need to strategize on who will enter first. After both team members are through twice, they will complete the hang snatches 5 reps at a time.

Questions?  Post to comments.

Skillz – The Benchmarks 

5 rounds:
Run 200m
3 rope climb
Skills test for October.


All-4-One – (She’s Got) Skillz by Jefe86

Skillz – The Benchmarks

First off, how cool was All-4-One?  Remember 1994?  Yea, they were hot for 2 months that summer, I swear.  But let’s talk Skillz.

Last month when we dropped the massive benchmark test plan for the next year, we also included five skills.  Those five skills were selected because they show up in the Open every year and it benefits us all to get better at them.  Rope climbs?  Ok maybe they don’t show up in the Open, but who doesn’t want to get better at climbing a rope?!

Below are the following five skill tests that you’ll see pop up every three months over the next year.

Rope Climb
5 rounds:
Run 200m
3 rope climb

Chest-to-Bar Pull-up
Death by chest-to-bar pull-ups.  One on the minute, two on the two, three on the three, for as long as you can go.

Toes-to-Bar
One attempt at a max set of toes-to-bar

Handstand Push-ups
Max kipping handstand push-ups in 2:00 minutes.

Wallball
50 wallballs for time

 

 

SugarWOD for Android 

Back Squat
3-3-3-3-3
Yearly benchmark!  Log you scores!

David and the muscle-up.

David and the muscle-up.

SugarWOD for Android

Over the past two months the workout tracking at the shop has been TREMENDOUS!  We know that logging your workouts makes for better athletes that get more out of the work they put into their fitness.
We are excited to announce that SugarWOD for Android is here!
While the initial Android version does not have all of the bells and whistles of the iPhone app, you can do all of the essentials – and the bells and whistles are on the way!
 
If you’d like to get in now, go to this Google Group and click on “Apply for membership”
https://groups.google.com/forum/#!forum/sugarwod-alpha-test-group
After you have been added into the Google Group, go to this link to install the app from the Google Play store:

Questions?  Post to comments.