Kale Salad with Sweet Potato and Chicken 

For time:
70-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent

Bird shows the various uses for a heavy weighted pull-up.

Bird shows the various uses for a heavy weighted pull-up.

Kale Salad with Sweet Potato and Chicken

Here’s a go-to Kale Salad recipe in Zone proportions that’s easy to prep on the weekend for a consistent lunch throughout the week.  Because kale doesn’t wilt the way other salad greens do, it’s easy to throw the dressing on in the morning and go!

3-Block Meal*
4 cups kale – sliced thing into strips (1 CHO)
1/4 cup sweet potato – pre-baked in small cubes (1 CHO)
1/2 apple – sliced thin (1 CHO)
3 ounces chicken – (3 PRO)
1 tsp olive oil (3 FAT), mixed w/ 1 tsp lemon juice and 1 tsp balsamic vinegar to make dressing
* To make a 4-block meal, eat entire apple, add 1 ounce protein, and more olive oil.

Toss/massage kale with dressing (add a bit of salt if you’d like).  Add protein, sweet potato, and apple to the top and enjoy.

Easy to make in the morning, put in a tupperware, and eat at work.

Happy Easter 

In teams of two, one person working at a time:

AMRAP 12 min
Snatch (115/75)
Toes to Bar

First person 1-1-1, second person 1-1-1, first person 2-2-2, second person 2-2-2…



Happy Easter

We’d just like you to know that it is OK to sneak away from your family on Easter to come in and train.

Oh and don’t eat or drink any Peeps.


5 rounds:
Run 200m
3 rope climb

Dizon – Climbing or levitating?


This workout is part of our Benchmark Series. Last time we did it was January 27th, then 10/8/14.

Bring your long socks and let’s climb some ropes!

Rethinking Diet – When Will Journalists Catch Up 


2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Josh getting after a heavy power clean in 15.4.

Josh getting after a heavy power clean in 15.4.

Rethinking Diet – When Will Journalists Catch Up

If you’re like many of your peers at the gym, your understanding of what constitutes a healthy diet may have changed in the last decade or two. We in the CrossFit community, aided by results based methods and the basic understanding that observational studies do not show causation, came to realize that the government recommendations for a healthy diet were wrongheaded. Those recommendations serve various lobbies well, but they don’t serve our health.

Other parts of society are catching on – check out this short write-up in The Week - Rethinking Fat and Cholesterol.

Lingering in the transition from the government’s archaic, scientifically unfounded recommendations to any realistic, real food diet are the connotations of words like salt, fat, saturated fat, and cholesterol. For decades, those words were one and the same with unhealthy, fattening, and heart attack causing. But since it’s now easily attainable knowledge that science does not support causation of heart disease or obesity with salt, saturated fat, or cholesterol, when will journalists catch up? Reporters regularly still claim this causal relationship without citing any evidence, but they should know better. How long will people have to read or watch the news and edit a reporter’s claims about food as the story is relayed? I had to do it just last week when The New York Times wrote in its Chipotle study write-up:

“The distributions of two other metrics of a meal’s health — salt and saturated fat, shown in the charts below — are just as revealing. Most orders at Chipotle give you close to a full day’s worth of salt (2,400 milligrams) and 75 percent of a full day’s worth of saturated fat.” entire article here: “At Chipotle, How Many Calories Do People Really Eat?

The New York Times authors, are so convinced salt and saturated fat are bad and the government guidelines good that they do not even explain why they are reporting those numbers. But at this point a person has to be blind to all sources of media or stuck in a “fat fear mindset” to think there is nothing wrong with the government’s diet recommendations.

Journalists may not be what they once were, but reporting causal relationships between diet and health that are not supported by science goes against their ethical code of truthfulness, accuracy, and public accountability. We can’t count on the government for scientifically sound information on diet. We can’t count on the press to report matters of diet responsibly. Good thing we’ve got the Roots community!

Congratulations Regional Qualifiers! 

Back squat
5-5-3-3-3-1-1-1-1-1 reps

Jennifer Quilling too 94th place in the Open making her one of the fittest women in her age category.

Jennifer Quilling (Zender) took 94th place in the Open.  Her performances placed in the top 200 women in her age category and moves her on to the Master’s Qualifier.

Congratulations Regional Qualifiers!

The 2015 CrossFit Open has come to a close.  What an experience!  We saw the full gamut of movements with everything from 1 rep-max clean to rowing and thrustering for time.  Some new movements entered the competition this year such as handstand pushups which came with a new standard and rowing returned for the second year straight.  Muscle-ups made it in the show again but unlike in years past, they came at the beginning of the WOD.  We also had the addition of a Teen and Scaled division this  year, which ensured that everyone could participate.  All-in-all I’m convinced that CrossFit did a good job of filtering out the fittest in the world.

The Friday Night Lights Series consistently made for nights of all-out electric energy.  PR’s rained from the skies every week.  Some got their first muscle-ups, others their first handstand pushup, others still a heavy barbell movement they had never done before. 

Nights were run smoothly and on-time thanks to all the Judges who volunteered their time.  We would like to think Life of Riley Foods, Jackson’s Honest, Stronger Faster Healthier, Progenex and Suerte tequila for sponsoring events and offering up some really sweet prizes and swag.

And while most of us ended our 2015 CrossFit Open season last week, a few athletes at the shop are moving onto the Regionals!  Having experienced everything they have we hope that you all will help us in congratulating and supporting them through the next phase of competition.

A BIG Roots congratulations to:

Individual Men – Southwest:
Matt Chan – 12th (237th in the world)

Individual Women – Southwest:
Camille Leblanc-Bazinet – 1st (5th in the world)

Masters Women, worldwide – 40-44:
Cherie Chan – 107th
Hillary Harris – 180th

Masters Women, worldwide – 50-54:
Marge Schreiber – 77th
Pam Walter – 78th

Masters Women, worldwide – 55-59:
Jennifer Quilling (Zender) – 94th
Alice Phinney – 101st

Thank You Judges! 

AMRAP 60 MINUTES of as many rounds of Helen as possible:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Repeat rounds for one hour. Every time you come off the pull-up bar, 10 burpees with a 20-lb. vest. Every time it looks like you’re not trying hard, 20 push-ups.  Every time you put down the kettlebell, we’ll squirt you with a water gun. 

Being a judge is no small task.  It takes a lot of concentration and ability to uphold the standards when judging fellow athletes at the shop.  Here, Paula has Maria sign off on her 15.1 scorecard.  Paula judged many athletes throughout the Open. Thanks Paula!

Being a judge is no small task. It takes a lot of concentration and ability to uphold the standards when judging fellow athletes at the shop. Here, Paula has Maria sign off on her 15.1 scorecard. Paula judged many athletes throughout the Open. Thanks Paula!

Thank You Judges.

A lot of folks contributed to the success of the Open.  For those participating in the Open, you learned the workout on Thursday night and just 24 hours later a fully certified and committed crew of judges were briefed on the movement standards, learned the scaled options, knew when to take tie breakers, and were ready to judge for three straight hours.  Together they upheld the movement standards and represented one of the few Open judging staffs in the world that were required to pass the CrossFit Judges Course in order to volunteer.

It’s no small statement when we say the the success of the Friday Night Lights Open series is almost entirely made possible by the volunteer judging staff.

The coaches would like to express their gratitude to the folks listed below in helping to make the past five weeks a huge success.  Thank you to the many folks who took and passed the CrossFit Judges Course and signed up to volunteer for Friday nights.

Thank you judges!

Marcus Martin
Pam Walter
Andrea Olson
Sylvia Clark
Kitty Stevenson
Aimee Lutz
Alex Chaux
Ian Gerber
Chris Dizon
Margaret Graham
Maura Dudley
Greg Castro
Joe Oldenslo
Rob Guglielmetti
Allison O’Brien
Marge Schreiber
Kevin Kinnear
Megan Dawson
Stacey Mandel
Patrycja Krystman
Paula Martin
Maria Paz Riquelme
Drew Larsen
Lisa Covey
Arlene Brugal
Hillary Harris
Andrew Wax
Ben O’Brien
Emily Moore

Athletes, now’s your opportunity.  Did you have an awesome judge?  A great judge interaction?  Now’s the time to thank them.  Post to comments.

Midline March: What is It? 

2015 Spring Food Chalk Talk is TODAY (Wednesday) at 6pm.
Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday.

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Midline stability is a vital component of functional movements.  The GHD and the movements that can be performed on this apparatus are paramount in the development in the midline.  It's why we have eight of them!

Midline stability is a vital component of functional movements. The GHD and the movements that can be performed on this apparatus are paramount in the development in the midline. It’s why we have eight of them!

Midline March: What is It?

Have you noticed the little extra midline punch that has occurred each day during class?  The Tabata L-sits, GHD work, or planks?

At this point many of you may be asking, “what is midline stability anyway?”.  Midline stability is your ability to maintain rigidity through your spine and hip through a full range of motion.  In other words, your ability to hold your hip and spine completely locked in place while your body moves.  We refer to this section of the spine locked into the hip as the “core”.  Now, if you’ve ever watched late night television infomercials they would have you believe that the core is all about the abs, but this is only partially true.  In fact, while a six-pack is a fine goal in itself it will not necessarily lend itself useful to true midline stabilization.  Furthermore, crunches and traditional sit-ups have little to no affect on an athlete’s ability to achieve midline stabilization.  Why?
Crunches and even sit-ups are a concentric action of the abdominals.  That means that they require a contraction of the abs where the abdominals become shorter.  You can picture this when you see someone do a crunch and it’s clear that their belly button gets closer to their sternum.  We call this trunk flexion.  But how often do you find yourself in a real-world situation needing a large amount of strength in order to flex your trunk or bring your sternum closer to your belly-button?  It’s not very likely.  What you will often find is the necessity to be able to “brace” yourself in order to pick up a heavy object, lift something overhead, throw an object, etc.  This act of bracing is an isometric contraction, which means that as we squeeze our muscles tighter they do not change in length.  You can see this in a proper ghd sit-up where as the athlete lays back their abs remain tight and as they sit-up through the aggressive extension of their legs their belly button stays relatively the same distance from their sternum, unlike in the crunch.  We find that this isometric contraction, or the ability to maintain our midline, has infinitely more carry-over to the things that we do in real life.
In CrossFit we move heavy loads, long distances, quickly and we use functional movements to do this.  By definition, functional movements are those that are initiated from the core and radiate to the extremities.  If that core is not solid then power is lost as it is radiated and in some instances the core can be so weak that it can be damaged in the movement.  Picture the I-beams that hold up our shop.  If we changed them from steel to jello you wouldn’t feel very safe standing under the roof.  The same applies to your own body.  If you’re trying to move a heavy weight quickly but the foundation with which you’re trying to initiate that movement cannot maintain it’s own integrity, you will suffer a loss in power and potentially the inability to perform the movement.
This concept of midline stabilization applies to absolutely every movement we perform in AND out of the gym.  It’s one of the main reasons why ex-gymnast pick up on CrossFit so quickly and tend to make great athletes in general.  They’ve been drilling this since they were children.
For the month of March and into April, we will be using a series of 5 different exercises each week for the entire month to reinforce this concept through awareness and strength-building.  Don’t be surprised if you start PR’ing everything!

Food Challenge Starts Monday! 

Reminder: Food Challenge Chalk Talk is Wednesday at 6pm!
Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday.

10 rounds for time of:
205-lb. front squats, 5 reps
5 parallette handstand push-ups

More overhead walking lunges are in your future...

More overhead walking lunges are in your future…

Food Challenge Starts Monday!

Don’t forget – the second and final 2015 Spring Food Challenge Chalk Talk is WEDNESDAY, MARCH 23rd at 6:00pm.  Come meet Nicole at the shop to learn all the details and decide if you want IN!

Sign up HERE. (limited to 36 participants)

We’ve had a lot of questions about what this food challenge is all about, what are the rules, etc.  Here’s a brief bullet point overview:

  • This is a Zone challenge – you will weigh and measure your food
  • There is a small Intermittent Fasting requirement (12 hours each night)
  • You are allowed 2 unweighed and measured meals per week
  • This is NOT a Paleo challenge, although we recommend that you eat Paleo and nutrient dense foods.  All foods are permitted on the challenge (grains, legumes, dairy, beer) but ALL food must be weighed and measured
  • The challenge is 5 weeks long

The challenge will include 1-on-1 coaching, support materials, food logging, and guidance throughout.

Important Dates!

  • Challenge Chalk Talks – come and learn how it works, why it works, and how we’ll support you! You only need to make one of the talks.
    • Monday, March 23rd, 6:30am-7:15am
    • Wednesday , March 25th, 6pm-6:45pm
  • Body Composition Intake Dates
    • Friday, March 27th through Monday, March 30th
  • Start Date
    • Monday, 12:01am, March 30th
  • End Date
    • Sunday at midnight, May 3rd
  • Outtake Dates
    • Friday, May 1st through Monday, May 4th
    • You will get your outtake numbers done on one of these days

Sign up HERE for the 2015 Spring Food Challenge.
Cost: $150

Questions?  Post to comments. 

A BIG Week! 

Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday.  Additional details below.  Also, Food Chalk Talks Monday at 6:30am and Wednesday at 6:00pm.

20min AMRAP:
5 pullups
10 pushups
15 air squats

Cindy is part of the Yearly Benchmark Series.  Log your score!

Ari knocking out muscle-ups during 15.3.

Ari knocking out muscle-ups during 15.3.

A BIG Week!

There is a lot going on this week at Roots, please read below so you’re in the know!

Food Challenge Chalk Talks
Interested in the Spring Food Challenge or already signed up?  Be sure to come to one of two chalk talks this week so you’re in the know and get the details!

  • Monday, March 23rd, 6:30am-7:15am
  • Wednesday , March 25th, 6pm-6:45pm

Camille Does the Live Announcement in VEGAS!
Meet at the shop at 6pm on Thursday, March 28th to watch the live announcement from Las Vegas.  Camille will square off against two former Games champions in a match up that is sure to be exciting.  Good luck Camille!

15.5 Barbecue and CrossFit Open Celebration!
Come celebrate the end of the Open with a special Friday Night Lights.  Roots will host a family barbecue after the event.  Please sign-up to bring a side to share.  Roots will provide the grill and the meat!

Are You a Grill Master?
Roots is looking for a few volunteers to help us with the grilling on Friday night.  If you’re interested, please email stefanie@crossfitroots.com.  And thank you!


15.4 Makeup Tonight at 6pm 

Reminder: 15.4 makeup is tonight at 6pm AND today’s workout is at Centennial Middle School Track at 9:30am!

8 rounds:
100m sled drag
300m run
Rest 2 minutes between rounds. 

15.4 Makeup Tonight at 6pm

Remember that the Open make-up workout is Sunday at 6pm – sign-up on MBO!  

Also, remember to log your score at games.crossfit.com so we can validate them for you.  All scores are DUE no later than 5:00pm on Monday.

Meet at the Centennial Middle School track at 9:30am for today’s workout. 
Centennial Middle School
2205 Norwood Ave
Boulder, CO 80304

Questions?  Post to comments.