May Newsletter. 

5 rounds for time of:
95-lb. squat cleans, 10 reps
30-second L-sit hold
95-lb. squat cleans, 10 reps
60-second hang from pull-up bar

Hank gets air time during a nasty combination of box jumps and GHD sit-ups.

Hank gets air time during a nasty combination of box jumps and GHD sit-ups.

May Newsletter.

The May newsletter hit email inboxes on Friday and with it we dished a lot of important dates for May and the summer!

Check it out!

The Roots Colorado Flag Tees Are BACK in New Colors. 

Holleyman
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Holleyman is part of the yearly benchmark series. Log your score!

Women's Colorado flag tees in new colors!

Women’s Colorado flag tees in new colors! Women’s Tank Printed on Next Level Terry Racerback Tank in Cancun Blue. Women’s Tee Printed on Next Level Tri-Blend Crew in Banana Cream.

The Roots Colorado Flag Tees Are BACK in New Colors.

You asked for it, you got it! The Roots Flag Tee is back and even better for summer! Make sure you get exactly what you want by pre-ordering in Square by Tuesday, May 5th. Delivery to Roots is scheduled for the week of May 22nd.

Pre Order HERE! 

Men's Crew Printed on Next Level Tri-Blend Crew in Premium Heather. Men's V Neck Printed on Next Level Tri-Blend V in Vintage Royal.

Men’s Crew Printed on Next Level Tri-Blend Crew in Premium Heather.
Men’s V Neck Printed on Next Level Tri-Blend V in Vintage Royal.

May 15th at Roots: Fundraiser for 7 Marathons, 7 Days! 

4 rounds for time:
400m medball run (20/14)
20 toes-to-bar

Mel, Owner of Conscious Coffees, will run 7 marathons in 7 days. Roots is excited to support her efforts!

Mel, Owner of Conscious Coffees, will run 7 marathons in 7 days. Roots is excited to support her efforts!

May 15th at Roots: Fundraiser for 7 Marathons, 7 Days!

In 2008 Eric and I worked out many of the details of what would become CrossFit Roots, at The Cup. Over the years, we met and traded small business ideas over coffee with The Cup’s owners Wendy and Chris. We learned that they were passionate about what they did – in the same way Eric and I could talk about a squat for hours, Chris and Wendy could talk about a cup of coffee for hours. One thing that stood out to Eric and me in particular was Wendy and Chris’ commitment to fair trade organic coffee and their coffee distributer of choice – Conscious Coffees. 

We believe in standing by what you believe in and that’s what the fundraiser on May 15th is all about!

In May 2015, Mel, Owner of Conscious Coffees, will run 200 miles – 7 whole marathons in 7 consecutive days – across the Congo to raise awareness for the challenges that these communities, and in particular, the women of Eastern DRC face daily to bring us luxury goods at a very affordable price. 

THE FUNDRAISER AT ROOTS:
On May 15th, Roots will match every donation up to $500 to help Mel reach her goal of raising $15,000.

WHERE WILL THE MONEY GO?: 
100% of money raised will fund gender equality training in farming communities. All donations will go directly to program work, while the runners will cover their own travel expenses. 

DETAILS:
Classes will run as normal throughout the day. The workout will be inspired by “7 marathons in 7 days” (don’t worry, the workout won’t be to run a marathon;). If you would like to make a cash or check donation when you come to class, great! Everything helps – $5, $10, $100 – Roots will match it up to $500.

LEARN MORE:
Learn about the entire effort by visiting Run Across Congo. 
Click here to view Mel’s personal fundraising page.

We hope you can join us on Friday, May 15th in classes!

Yampa Valley Beef Orders! 

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

Yampa Valley Beef Logo

Roots has worked with Yampa Valley for over six years.

Yampa Valley Beef Orders

CrossFit Roots has partnered with Yampa Valley Beef for over five years to offer grass fed beef to members straight from Colorado’s Routt County. See below on how to order, pricing, and delivery dates.

WHAT: Stock your freezer with whole, half and quarter grass fed beef orders from Yampa Valley Beef with FREE delivery to Roots.
 
WHEN: Place your order now and orders will be ready beginning this summer through early fall on a first come, first served basis.
 
PRICE:  $4.89 per pound, hanging weight
 
HOW TO ORDER: Email Sonja at yampabeef@hughes.net to place your order.  
 
DETAILS: For additional details click HERE to see an overview of the delivery program. To learn more about Yampa Valley Beef, visit their website, here.

Endurance Starting Line 

Complete as many rounds as possible in 15 minutes of:
135-lb. push presses, 7 reps
135-lb. overhead squats, 10 reps
15 GHD sit-ups

Check out them running legs!

Check out them running legs!

Starting Line Next Monday

So you’ve decided that CrossFit Endurance is the route you want to take your fitness, now what?  Starting Line is the entry point for those with little to no CrossFit experience.  In this series you will be taught the foundational movements of CrossFit and you will be introduced to the style of endurance biased WODs that you will encounter in the CFR Endurance Program.  This is a pre-requisite for membership into the Endurance Program.
 
The next Starting Line begins May 4th and runs MondayWednesday and Friday at 12:30pm.  Cost is $150 which includes the two weeks of Starting Line and the next 2 consecutive weeks of CrossFit Endurance membership.
*You do not need Starting Line if you are a current member of CrossFit Roots and wish to join the Endurance Program
 
Sign-Up for Starting Line HERE
 
For more information on the Endurance program, including meeting days and times, click here.
 
Contact Shane@crossfitroots.com with any questions.

Peter Grant Johnson 

10 rounds of:
Deadlift for 15 seconds
Rest 45 seconds

Peter had an engine to say the least!

Peter had an engine to say the least!

Peter Grant Johnson

It is with great sadness that we let you know that Roots has lost one of its own. Peter Johnson began at Roots in early 2011, when we were located on 8th and Pearl. Over the years, he and his wife Carrie have been active at the shop, participating in group classes and working one on one with Zac and Ryan.

Peter was a natural athlete and he had a good time during his training hours at Roots. The coaches will always remember Peter for his enthusiasm, positivity, and his incredible collection of 80s ski gear!

Ryan worked with Peter for over two years. Over those years, many things stood out about Peter and Ryan has shared a few here: 

  • His concern for the environment
  • His bringing in a water, a pea green scoop shake, and yesterday’s tea and carrying them all over the shop during a workout
  • His forgetting something every workout (shoes, socks, jackets, H2O bottles, you name it!)
  • His short shorts
  • His love of a good deal (“I had this shipped direct from China!”)

You can learn more about Peter and his legacy, here. 

Announcing Two Skill Clinics: Pull-ups and Muscle-ups 

Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans (155/105)
then

Complete as many reps as possible in 5 minutes of:
20 air squats
10 burpees

The elusive muscle-up.

The elusive muscle-up.

Announcing Two Skill Clinics: Pull-ups and Muscle-ups 

Are you ready to finally get your first muscle-up? Or do you have muscle-ups but haven’t transitioned past being able to do one or two at a time? Do you want to improve your kipping pull-ups by dropping bands or increasing your efficiency? Check out the two skill clinics that we’re offering in May! 
 
Muscle-up Clinic – Thursday, May 7th6-7pm with Ali & Nicole
  • Learn the mechanics of the muscle up and how to build capacity for strict and kipping-muscle ups.
  • Learn how to incorporate individualized specific drill work into your routine.
  • Prerequisite: Individuals who sign-up should be able to do three unassisted chest-to-bar kipping pull-ups and 3 unassisted kipping or strict ring dips. 
This course is limited to 8 people. The cost is $25. Sign-up HERE.
 
Pull-up Clinic – Thursday, May 21st6-7pm with Ali & Nicole
  • Learn the mechanics of the kipping pull-up.
  • Refine the kipping pull-up for those who have them or use 1-2 bands.
  • Receive individual recommendations for specific drill work.
This course is limited to 8 people. The cost is $25. Sign-up HERE.
 
Questions? Email Ali

Sunday Reading – Sugar is to Blame 

1-rep-max snatch

No time cap other than you must finish before class is over.

Notes
In this event you will perform a snatch for max load. There is no minimum or maximum number of attempts. Your score will be the heaviest weight you successfully snatch. You may not use plates smaller than 1/2 lb.  

Sugar is to Blame

I swam competitively in college. Because my activity level and training volume was so huge, I thought I could eat whatever I wanted, and I did. It was not uncommon for our team to have soft serve ice-cream from the dinning hall after EVERY MEAL.

But as the article listed below points out, you can’t outrun (or out swim) a bad diet. Oftentimes we think of diet and exercise as a teeter-totter. If we eat a bit too much, we just workout more the next day, but it doesn’t work like that. Exercise and diet should be thought of as two separate pieces to one puzzle for health.

“You cannot outrun a bad diet, experts warn, as they suggest greed, not sloth is causing Britain’s expanding waistlines.”

Sugar is to Blame

Masters Qualifier Event 4 

2015 Masters Qualifier Event 4

21-15-9 reps for time of:
225-lb. deadlifts
24-inch box jumps
Handstand push-ups

Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box

Masters Qualifier Event 4

Come on in for Event 4 of the Masters Qualifier!

Week of the Masters! 

Event 3 of the Masters Qualifier

2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men use 65 lb.   
Women use 45 lb.

Week of the Masters!

The CrossFit Games website published the Masters Qualifier workouts last night at 6pm. We’ll do each of them as part of the group classes!

View the workouts here.

And look who made the mainsite today!

Good luck to our Masters ladies!