15.2 PRs? 

Pre-Order Your Friday Night Lights dinner HERE.

3 rounds for time:
10 power cleans (185/135)
25 KB swings (24/16)
50 double unders

Steve is loving The Open.  Are you?

Steve is loving The Open. Are you?

15.2 PRs?

15.2 is now in the books but a lot of great things happened for athletes who tried their hand at this nifty interval combo of pull-ups and overhead squats.

Did you get your first chest-to-bar pull-up?  PR your score from last year?  Get your first chin-over-bar pull-up? 

Post to comments.  We want to know!

Introducing Midline March 

DON’T FORGET: LOG YOUR CROSSFIT OPEN SCORES!

10 225-meter row sprints
Rest as needed between efforts.  Score fastest and slowest intervals.

16500814057_77718fc06e_o

Did you see Trish hit 170 at the Friday Night Lights Open?!

Introducing Midline March

For the entire month of March we will be spending time in every class working on midline stability.

Midline stability is the ability of the athlete to maintain a neutral spine – both statically and dynamically – resisting trunk flexion and extension.  Sounds easy on paper but trying to maintain an unmoving midline while snatching, kipping, pressing, or really doing any functional movement and it becomes easier said than done.

Keep an eye out this month for a midline exercise during each class and stay tuned for an in-depth look at why we chose this endeavor for March!

Open Week 2 In The Books 

Eva

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

CR15point2-193

Athletes checking-in with the Warmup Coach before their heat begins.

Open Week 2 In the Books

We’ve made it through 2 weeks of the CrossFit Open and there are only 3 more to go.  Have you surprised yourself?  Set any PR’s?  Made any new friends?

Post to comments!

15.2 Makeup is Sunday 

Isabelle
30 snatches (135/95)
Isabelle is a yearly benchmark, log your results!

Mark is IN for The Open.  We can't wait to see how everyone does for Week 2.

Mark is IN for The Open. We can’t wait to see how everyone does for Week 2.

15.2 Makeup is Sunday

Remember that the Open make-up workout is Sunday at 11am – sign-up on MBO!  

Please be warmed up and ready to go at 11am.

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.

Questions?  Post to comments.  

The 2015 CrossFit Open: 15.2 

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00 
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:

95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:

95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.
Click here to read about standards and scaled options. 

The 2015 CrossFit Open: 15.2

Last night we learned that 15.2 is a repeat from last year’s 14.2!

Sign-up for a heat on MBO.  Heats will run every :15 minutes starting at 4:00pm.  Last heat begins at 6:00pm.

And we are pleased to welcome Jackson’s Honest to the shop as the sponsor for this Friday’s event.  Jackson’s Honest Potato Chips was founded by Roots’ own Megan Reamer.  We’ll be raffling off great prizes from Jackson’s Honest!  Click here to learn more about the Jackson’s Honest story.

Read this post for all the details on this evening’s festivities.

Questions?  Post to comments. 

 

Did You PR? 

Pre-Order YellowBelly for this week’s Friday Night Lights dinner HERE! 

6 rounds:
20m shuttle sprint
rest 3min
6 rounds:
20m shuttle sprint
rest 3min
6 rounds:
20m shuttle sprint

paula.

Paula turned in 9 toes-to-bar for the first time while doing 15.1.  There’s no doubt that the little extra push of the Open helps athletes accomplish new things.  Nice work Paula!

Did You PR?

The stories that have come out of last week’s 15.1/a experience have been nothing short of inspiring.  The coaches have heard from athletes about how they PR’ed their clean & jerk (for a few by 20 pounds?!), got their first toes-to-bar, did the workout RX when they thought they couldn’t, or put up 75 and 115lb snatches for the first time.

We want to hear from you!  Post to comments your experience from 15.1/a.  Did you PR?  Did you do something you thought you couldn’t?  Did you have fun?

And don’t forget, 15.2 gets underway tonight at 6pm for the second live announcement.  Tune in to games.crossfit.com at 6pm MST to hear the workout and watch the head to head workout.  As always, we’ll be streaming the live announcement on the TV at the shop.

Here is what you need to know for Week 2!

HEATS AND SIGN-UP
The WOD, 15.2, will be announced live on Thursday at 6pm via a broadcast on the CrossFit Games site.  Thursday night, by 9pm, we will have the heat times for Friday nights events listed in MBO.

For the Friday Night Lights, you will sign-up for a heat just as you do for classes.  It’s important to note that the time (heat) you sign-up for is the time your WOD will BEGIN, so you’ll want to get there earlier to get with the Warmup Coach and get warm.

FOOD
YellowBelly Chicken will deliver pre-ordered dinners.  Pre-order your dinner here and please remember to bring cash or check for payment.  We encourage everyone to stick around for food, friends, and fun.  Please BYOB as we will not have beer on-site like last week.

SPONSOR
We’ll be raffling off a host of goodies from Jackson’s Honest Potato Chips!

LOGGING YOUR SCORES
Once you have completed the WOD you will be handed a slip of paper with your score and your judges name on it.  You will need to submit that information to the CrossFit Games site for validation and can do so using the shop computer before you even leave!  Score submissions are due by Monday at 5pm and they take no exceptions.  We will do an initial round of validation on Sunday so you may not see your score until then.  We will do a final score validation on Monday.

This is as much a social as it is a competition so please bring your friends and family too! 

Athletes from other CrossFits are welcome to participate if they are registered for The Open, but please reserve your spot by contacting stefanie@crossfitroots.com in advance.

See you all Friday!

Questions?  Post to comments. 

AND FINALLY!
Photos from last week’s Open workout can be found on our Flickr page.  Thanks Andrew for the great shots!

Pre-Order Your Dinner for the 15.2 Friday Night Lights! 

Pre-Order YellowBelly for this week’s Friday Night Lights dinner HERE!

Deadlift
3-3-3-3-3

Arlene during the Friday Night Lights Open event last week.  Here, she's on her way to a 160lb clean and jerk.

Arlene during the Friday Night Lights Open event last week. Here, she’s on her way to a 160lb clean and jerk.

Pre-Order Your Dinner for the 15.2 Friday Night Lights!

Tomorrow marks the second LIVE announcement of the 2015 Open season.  And Friday marks the second Friday Night Lights at Roots.

DON’T FORGET: You must pre-order dinner for this week’s Friday Night Lights!
Dinner for the 15.2 installment of the Friday Night Lights Series will be provided by Yellowbelly Chicken! It is $11/Meal (includes tax and delivery). Place your order here by Thursday, March 5th. Please pay at Roots with check or cash on Friday, March 5th when you pick up your food. Make checks payable to CrossFit Roots. For more food details check out YellowBelly Chicken. 

CrossFit will broadcast LIVE from Austin, TX where immediately after Dave Castro announces the workout, the fourth- and sixth-ranked women of the 2014 Reebok CrossFit Games: powerhouses Michele Letendre and Emily Bridgers., will go head to head.

Tune in to games.crossfit.com at 6pm MST to hear the workout and watch the head to head workout.  As always, we’ll be streaming the live announcement on the TV at the shop. 

You can click here to see the match-ups for the five Open workouts.

News From the Colorado State and Open Competition. 

Pre-Order YellowBelly for this week’s Friday Night Lights dinner HERE!

J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Ryan stands atop the podium at the Colorado State and Open Weightlifting Competition in the Masters 105kg class.

Ryan stands atop the podium at the Colorado State and Open Weightlifting Competition in the Masters 105kg class.

News From the Colorado State and Open Competition.

Big news from the Colorado State and Open Weightlifting Competition in Colorado Springs this past weekend.

Luke Ursell, competing in the Men’s Senior 77kg class, went 6 for 6 on his lifts and set a new personal meet record in his total.
Results here.

And our very own coach Ryan Landis came home with the Men’s Masters 105kg title after taking first place with a new personal meet record total.  Ryan’s total qualifies him for the American Open, PanAm Games, and the Masters Worlds. 
Results here.

Athletes Registered for the Open: Log Your 15.1/a Scores! 

LOG YOUR CROSSFIT OPEN SCORES! (see below)
and
Women’s Only Free Class is today at 10:30am!  Join us.  Details here.

15-12-9 reps for time of:
95-lb. thrusters
Pull-ups
Rest 5 minutes
12-9-6 reps for time of:
95-lb. thrusters
Pull-ups
Rest 5 minutes
9-6-3 reps for time of:
95-lb. thrusters
Pull-ups

The Friday Night Lights was ELECTRIC.  PRs rained from above and athletes did things they once thought not possible.  It's certain the next four weeks will be EPIC.  Here, Pam completes a 140lb clean and jerk.

The Friday Night Lights was ELECTRIC. PRs rained from above and athletes did things they once thought not possible. It’s certain the next four weeks will be EPIC. Here, Pam completes a 140lb clean and jerk.

Athletes Registered for the Open: Log Your 15.1/a Scores!

Attention all 157 (that’s right) Roots athletes who registered for the 2015 CrossFit Open!  If you have not already logged your score you MUST DO SO by 6pm MOUNTAIN STANDARD TIME.  There are no exceptions to this.  ALSO, you need to make sure you joined the ROOTS team.

LOG YOUR SCORE HERE: CLICK here to log-in to your account and log your score.

JOIN THE ROOTS TEAM: Within your account, you must join the Roots team.  Be sure to do this before this week.  On the log-in page, scroll down to the section titled Games Status: Registration Complete and under Team, select Roots.  You cannot join the Roots team after the first week’s scores are submitted!

Shane will validate scores each week on Sunday night and Monday night.  Your score will appear once it is validated.

Also, today is LAST CALL for the 2015 CrossFit Open t-shirt.  Click here for details and ordering information.

A HUGE thank you to the judges, volunteers, and athletes that made the first Friday Night Lights of the 2015 a MASSIVE success.

FINALLY, stay tuned for tomorrow’s blog post – we have BIG NEWS to report from teh State Championships Olympic Weightlifting Meet from this past weekend.

Questions?  Post to comments. 

15.1 Make Up Today and 2015 Open T-Shirt 

Free Beginner Class today (Sunday) at 10:30am!  Sign-up here.

For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders

The 2015 Roots CrossFit Open t-shirt!

The 2015 Roots CrossFit Open t-shirt!  We’re not sure how many times we’ll print ‘ass’ on a tee so get one while you can!

15.1 Make Up Today and 2015 Open T-Shirt

The 15.1 make up workout is today at 11am.  That is when the heats will START.  Please be there at 10:30am to warm-up and figure out pairings for judging.

ALSO, please be sure to sign-up on MBO for the Final Hour Open Make-up at 11am on Sunday.  This helps us with planning purposes. 

2015 CROSSFIT OPEN T-SHIRTS

MONDAY (tomorrow) is the LAST day to order your 2015 Open t-shirt.  This tee is available for pre-order only.  If you would like to purchase one, see below.

The shirts are available in a tank for women and t-shirt for men, details and pricing below.

 

WOMEN’S TANK:
Printed on Next Level Tri-Blend Racerback (Same as I Heart Roots Tank. Sizes run big.)
Cost – $22
MEN’S T-SHIRT:
Printed on Next Level CVC Crew
Cost – $22