Eliminate Gluten and Soy 

AMRAP 7 minutes:
30 double unders
15 KB thusters
10 toes-to-bar

Hey Ryan!  Doesn't this picture make you proud?  Nice work Odie!

Hey Ryan! Doesn’t this picture make you proud? Nice work Odie!

Eliminate Gluten and Soy 

Last week we kicked off a series of posts to breakdown CrossFit’s dietary prescription to, “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.  Keep intake levels to that which will support exercise and not body fat.”

We touched on “and no sugar” last week.  You can read the post here.

Today we look at two items that are not specifically listed in the prescription but are part of a Paleo approach to CrossFit’s dietary prescription – gluten and soy.

Gluten is a protein found in wheat, barley, rye, kamut, oats and many other grains.  It is also used in processed foods as a thickening agent.  So what is wrong with gluten?

Gluten is a protein, or a long strain of amino acids that are bound together.  When it enters our digestive system enzymes break down these proteins, however, because gluten is relatively new to our bodies (10,000 years vs. 3,000,000) many of us lack the amount and proper enzymes to break down these proteins successfully.  The unbroken protein then damages the cells that line our gut (villi) leaving gaping holes between the cells that allow partially broken down food to pass directly into our blood-stream (leaky-gut syndrome).  These partially broken down proteins can be toxic to our cells and can cause auto-immune reactions where the body begins attacking itself.

Auto-immune diseases related to gluten include but are not limited to: alzheimers, parkinsons, arthritis, cancer, lupus, and MS.   We’ve become so used to associating these problems with old age when in fact it’s directly related to what we’ve been putting into our bodies.

Eliminating gluten from our diets is no easy chore.  In addition to being a staple of our diet for so long gluten also has an addictive trait similar to morphine known as gluteomorphin.  The more you ingest the more your body craves and wants more.  Gluteomorphin has also been linked back to autism in young children.

Food companies, magazines, and natural grocery stores have also made gluten into the next health food fad tying it to weight loss rather than longevity and overall health.  You can buy everything gluten-free – pretzels, brownies, cake, cookies, crackers, and chocolate covered almonds, for example.  Consumers see gluten-free and somehow believe those double chocolate chip cookies with organic cane sugar are somehow now made healthy (and will make them loose weight!?).  Gluten-free junk food!  What people don’t realize is that they don’t need gluten-free sugary options, they simply need to replace the gluten containing junk with fruits and vegetables.

As stated earlier, gluten is used in many processed meats and foods as well as imitation meats, so be careful and read your food labels.  Know what you are putting into your body!  Gluten is EVERYWHERE.

There are so many things we could say about soy.  We’ll leave you with two words and a few resources.  Estrogen latte.

The Argument Against Cereal Grains

Celiac Disease

Yes (Soy) Protein is Poison

Static Tabata at the Park 

Meet at North Boulder Park today at 9:30!

Static Tabata, 
8 rounds of :20 on / :10 off of,
Squat hold
Plank hold
L-sit hold
rest 1 minute then,
Handstand hold Tabata
:20 on :10 off for 16 intervals ALTERNATING with a partner.

Todd has made it through week one of the food challenge!  Check out the star board this week at the front desk!

Todd has made it through week one of the food challenge! Check out the star board this week at the front desk!

Static Tabata at the Park

Meet Ryan at the park for a muscle trembling, body shaking, Tabata workout!  Don’t dog it until you try it!

Park Workout Weekend! 

Park Workout!  Meet at the corner of 8th and Balsam at North Boulder Park (the southwest corner).

Run One Mile
Every minute stop and do:
10 push-ups and 15 air squats

The run route for the mile: begin at the intersection of 8th and Balsam and run clockwise around the park to 9th and Balsam.  Turn around and run back to the start point.

The run route for the mile: begin at the intersection of 8th and Balsam and run clockwise around the park to 9th and Balsam. Turn around and run back to the start point.

Park Workout Weekend!

The warm weather is here and we couldn’t be more excited.  It’s time to get outside and use your fitness while simultaneously earning a TAN!

Join Ryan at North Boulder Park this weekend for two fun and crazy workouts.

The run route is in the picture above.  Athletes will start at 8th and Balsam and run clockwise around the park to 9th and Balsam, turn around and run back to the starting point.  Every time athletes hear the whistle.

Last Call! 


Complete as many rounds as possible in 25 minutes of:
11 chest-to-bar pull-ups
2 deadlifts, 315 lb.
10 handstand push-ups

Many efforts, one crew.

Many efforts, one crew.

Last Call!

Last day to take the Class Schedule Survey and place a Spring Apparel Pre-order!

Take the Class Schedule Survey here.

Check out the Spring Apparel Pre-order HERE and stop by the front desk to place your order!

The 2014 CrossFit Roots Oly Meet Series! 

With a partner,
6x800m row 
Rest the amount of time it takes your partner to row their 800m.

The 2014 CrossFit Roots Oly Meet Series!

The yearly Roots Olympic Weightlifting meet series is upon us!
The series is comprised of two meets:
Spring Meet April 26th – REGISTER HERE. 
Summer Meet August 9th – REGISTER HERE.
Cost: $25 for one meet, $40 for both meets. 
Where: the platforms at CrossFit Roots
Schedule of eventsFinalized schedule and set heats assigned the week before each meet
8:00 AM - Athlete check-in/weigh-in
9:30 AM - Athlete meeting
10:00 AM - Lifting starts: Heat 1, Heat 2, Heat 3
Afterward – Awards/Prizes

Details: Contested lifts are the snatch and clean and jerk. Scoring is by the Sinclair Coefficient.  This meet is not USAW sanctioned, so a singlet is not required. Prizes for top performers.

Series: Two meets. Spring meet on April 26th and Summer meet on August 9th. Competitors who lift in bothmeets are eligible for the overall man and woman Series Winner and prize recipient.
Questions?  Post to comments.

Eliminate Sugar 

Reminder!  Spring Apparel pre-order ends Thursday!  See here for details or visit the front desk to order.

Also!  Please remember to take the Class Schedule Survey by Friday of this week!  Click here.

Take 15 minutes to find a max weight for the complex:
1 power snatch + 2 overhead squats

Ryan is doing the Food Challenge.  Practicing what you preach is a pretty fantastic thing.

Ryan is doing the Food Challenge. Practicing what you preach is a pretty fantastic thing.

Eliminate the Sugar

On Monday, 38 Roots athletes embarked on a two month challenge to better their health, performance, and longterm wellness.

The challenge was born out of CrossFit’s dietary prescription:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.  Keep intake to levels that will support exercise and not body fat.”

Over the next few weeks, we’ll break down the pieces of that beautiful two sentence statement.  We’ll start with, “and no sugar.”

In short, sugar is the devil and is more addictive than cocaine.  Many people have said to me, “I’m already Paleo, I’m not sure I really need to do a challenge.”  And I reply, “So you don’t eat any sugar?” And they reply, “Well, yea, except for that.” GOTCHA.  If you are still eating sugar – including ice cream, chocolate, cookies, gluten-free cake, salad dressings, and health bars – do not fool yourself, you are NOT Paleo. Your efforts to not eat dairy or to avoid gluten are out of whack and worthless in the longterm if you are still a sugar-binging-monster.

What is sugar?

Wikipedia defines sugar as: an informal term for a class of edible crystalline carbohydrates, mainly sucrose, lactose, and fructose characterized by a sweet flavor.

Why no sugar?

Sugar depresses the immune system which opens the door to a host of diseases. It does this by disrupting your insulin response which leads to a well-known condition called silent inflammation.

What is inflammation?

When a foreign object invades the body, or the body performs a heavy lift (for example), the immune system releases hormones to either fight the infection or alleviate the stress of the event. Afterward, the body returns to its hormonally balanced state. This is a normal process but the addition of large quantities of sugar (and carbohydrates) to a person’s diet causes this hormonal response to get out of balance. An excess of pro-inflammation hormones create a state of hyperinsulinemia, an ongoing state of inflammation. Inflammation is now also used to describe a type of nonspecific immune response. Hyperinsulinemia leads to a host of diseases such as heart disease, Type 2 diabetes, depression, and Alzheimers (aka Type III diabetes).

What are the obvious sources of sugar?

Anything with a label that has sugar, cane sugar, organic cane sugar, evaporated cane juice, etc. Examples include whipped cream, ice cream, ClifBars, sugar packets, lemonade, chocolate bars, honey, soda of any kind, and Gatorade

What are the hidden sources of sugar?

Latte flavoring, some bacons and sausages, deli meat (especially ham), white bread, fruit juices, yogurt, beef jerky, dried fruits (most have added sugar), granola, and salad dressings.

And these count as sugars too:

Agave nectar, honey, maple syrup

And don’t discount foods that contain fake sugars, which have been proven to cause a similar, if not worse insulin response than real sugar:

Diet soda, gum, yogurt, Azriona Green Tea, Maxalt Miraine medicine, sour cream, and nut butters

Give this list a once over and see how many items you have eaten in the past week:
- Cane sugar/organic cane sugar
- Evaporated cane juice
- Whipped cream
- A gluten-free coffee shop item
- Corn syrup
- Ice cream
- ClifBars and most any other type of energy bar
- Sugar packets
- Most bottled teas
- Lemonade
- Dessert
- Chocolate bars
- Honey, maple syrup, agave nectar, molasses
- Soda of any kind (real or diet)
- Gatorade
- Latte flavoring
- Some cured meats
- Some deli meats (especially ham)
- Many breads 
- Fruit juices
- Yogurt
- Beef jerky
- Dried fruits (most have added sugar)
- Granola
- Salad dressings
- Sauces and marinades

We know there are sugar sources we have not mentioned above. Post to comments if you think of others!

Congratulations Masters Qualifiers! 


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.


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

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.


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.