Cool Cruel Summer July is This Thursday 

12min EMOTM, alternating:
5 deadlifts (285/195)
10 C2B pullups

Consistency

Consistency

Cool Cruel Summer July is This Thursday

Get the details here.

 

Wyk 

Wyk

5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate

Arch thinks bar muscle ups are easier than rings. What do you think?

Arch thinks bar muscle ups are easier than rings. What do you think?

Shout Out Friday! 

4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups

We just can't get enough of these overhead squat pictures!  Yea Martha!

We just can’t get enough of these overhead squat pictures! Yea Martha!

Shout Out Friday!

Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.  

Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Friday!

What exactly is a shout out?  See below.

shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey.

Examples include:
“I’d like to give a shout-out to Brendi for rocking the squats ladder”
“I’d like to give a shout-out to Stacey killing the workout on Wednesday” 
“I’d like to give a shout-out to the teens for displaying some super fly CrossFit lately!”

Post to comments your shout-outs. 

Cool Cruel Summer July is Next Thursday (July 17th) 

For time:
10 power cleans (155/105)
3 strict handstand pushups
9 power cleans
3 strict handstand pushups
8 power cleans
3 strict handstand pushups
7 power cleans
3 strict handstand pushups
6 power cleans
3 strict handstand pushups
5 power cleans
3 strict handstand pushups
4 power cleans
3 strict handstand pushups
3 power cleans
3 strict handstand pushups
2 power cleans
3 strict handstand pushups
1 power cleans
3 strict handstand pushups

Bathroom Flyers - Cool Cruel Summer 3

Cool Cruel Summer July is Next Thursday (July 17th)

In just one week we ramp up the Cool Cruel Summer Series just one more notch.

DJ Double Under will be here to spin musical beats to the four workouts heats.

The workout?
McGhee
AMRAP 30 minutes:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Yes, we did this about five weeks ago.  Hopefully you tracked your progress and know what scaled options and how many rounds you logged.  Come on in to test your fitness and see if you improve!

The Heats and Their Music
DJ Double Under has mixed some epic play lists for four heats.  Sign-up for a time that works for you or for a musical ensemble that will push you through the workout!

4:30pm – Light (Pop)
5:05pm – Medium (Rap)
5:40pm – Dark (Electronic Dance Music)
6:15pm – Burnt (Hardcore/Hard Rock)

The Food
The FATE BBQ truck will be at Roots with delicious dinner options available for purchase and Suerte Tequila will have tasty cocktails to sample.  We are excited an honored to welcome these local Boulder and Boulder-based businesses, and their owners, who are also athletes at Roots, to the Cool Cruel Summer! 

Questions?  Post to comments.

On the Minute… 

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

Eye of the tiger in Emily during last week's overhead squat work.

Eye of the tiger in Emily during last week’s overhead squat work.

On the Minute…

If today’s workout looks very involved…well, you’re right!  It’s also going to be a TON of fun.  Read below for info on how to prepare and approach this workout!

This workout is done on the minute, in a ladder structure.  This type of workout is also referred to as “death by.”

You’ll do one rep in the first minute, two reps in the second minute…and so on until you are not able to complete the specified number of reps in that minute.  You can complete your required reps in any number of sets within the minute.  So, if you’re on the 10th minute and need to get in 10 reps, you can complete them in sets of 3-3-2-1-1 as long as you are done within the minute.  There is NO credit for partial rounds so your score will be 8, not 8+4.

There is a five minute rest after you fail your set.  That means everyone will move onto the next exercise at slightly different times.  You’ll need to keep track of your own five minute rest!

Should you need a scaled option, we’ve got you covered (of course!).  The best thing you can do to come prepared is to know your body weight and your one rep max deadlift and or back squat!  

Questions?  Post to comments.

 

 

 

CrossFit Kids and Teens Fall Program Survey 

4 rounds for time of:
50 squats
40 back extensions
30 push-ups

CrossFit Teens pause for a rare photo opportunity - then it was back to crushing the workout!

CrossFit Teens pause for a rare photo opportunity – then it was back to crushing the workout!

CrossFit Kids and Teens Fall Program Survey

CrossFit Kids and CrossFit Teens are working hard this summer!

And we’re also looking ahead to the Fall.

This quick survey (7 questions) will let us know how best to schedule Kids and Teens classes as the school year begins.  Your input is much appreciated.

Take the survey now!

The 2014 Roots Summer Oly Meet 

10 sprints for time:
Row 150 meters
Rest 1 minute

Check the blog tomorrow for the CrossFit Kids and Teens fall class survey.  Your input helps us make the best schedule!

Check the blog tomorrow for the CrossFit Kids and Teens fall class survey. Your input helps us make the best schedule!

The 2014 Roots Summer Oly Meet

The Roots Summer Oly Meet is a little over a month away and we’re gearing up for another awesome competition!

The meet is August 9th and starts at 10am.

This is the second of the two meet series with prizes awarded to overall man and woman series winner. We will have a women’s only flight and a men’s only flight, each flight has up to 16 competitors. If a third flight is needed, we will add it.

Register here for the Summer Oly Meet! Registration is 25$.

This meet is not USAW sanctioned so singlet’s and USAW membership are not required. We will follow a no press-out rule for the snatch and clean and jerk. Three attempts each will be given for snatch and clean and jerk. There will be set flights and no re-ordering of attempts.

Details: Contested lifts are the snatch and clean and jerk.  Prizes awarded to the top man and women lifter and determined by the Sinclair Coefficient. There aren’t weight classes, however, your weight is a factor in the coefficient. Coffee will be provided!

Series: Meet 1 was the Spring Oly Meet. Meet 2 is the Summer Oly Meet. Competitors who lift in both meets are eligible for the overall man and woman series winner and prize recipient.

Questions/comments: Email Ryan Landis at ryan@crossfitroots.com

The Emperor Wears No Clothes 

Split Jerk
2-2-2-2-2
rest 3 minutes
AMRAP 3 minutes
6 box jumps
6 burpees
rest 3 minutes
AMRAP 3 minutes
10 kettlebell swings
100m run

Come on in and get after a split jerk!

Come on in and get after a split jerk!

The Emperor Wears No Clothes

CrossFit draws a lot of attention – both good and bad.

Check out this article – What Motivates CrossFit Haters.

And this one – CrossFit Primal Appeal

 

Free Class & Intro Today at 11am 

10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups

Wall walks and nose to wall handstands and handstand push-ups can help your overhead mobility and strength.

Wall walks and nose to wall handstands and handstand push-ups can help your overhead mobility and strength.

Free Class & Intro Today at 11am

Curious about CrossFit?  Please join us today at 11am for a free class and introductory session.  We’ll introduce you to a workout and teach you about CrossFit and how we operate at Roots.

Questions?  Post to comments.

Happy 4th of July! 

Check out the July Newsletter here!

4th of July WOD.
In teams of four complete the 4th of July Extravaganza.  

Happy 4th of July!

Happy 4th of July!

Happy 4th of July

Today’s workout STARTS AT 10AM (that means we’ll start warming up at 10am, going over the workout, movements, etc.).  Doors open at 9:30am.

Please bring a food item to share.  BYOB too!

We’ll see you there!