New Membership Options 

14.6
AMRAP 60 minutes:
Row 500 meters
400m bear crawl
10 handstand push-ups

Tiger Woods has a caddy, why shouldn't you?

Tiger Woods has a caddy, why shouldn’t you?

New Membership Options

We are very excited to announce new membership options at Roots!

Now, in addition to offering the standard Unlimited Membership, we have three additional tiers of membership for you to consider.

Membership Benefits – Silver
The Silver Membership was designed with convenience and your everyday needs in mind.  Hand towels are available during the workout and hot towel service is available after the workout and delivered to your shower door.  You also gain access to our high end bath gels and salts sure to enhance your post-WOD shower experience.  Silver Plus – should you forget your water bottle at the shop, Trevor will drop it off at your house.

Membership Benefits – Gold
In addition to gaining accès to all Silver Membership benefits the Gold Membership grants priority booking and workout veto power.  If you see a workout posted that you just don’t like or don’t want to do, simply email Nicole and she’ll change the programming to something you like or something you’re really good at.   Limit one veto per month.

Membership Benefits – Platinum
The Platinum Membership enables individuals to get the very most out of every minute of their time at Roots.  You will be assigned a CrossFit Caddy who will build your bar for you and set-up and put away all of your equipment for every workout.  Not sure what weight to use for the workout?  Skip the line for the coach and your caddy will help you pick your weight.  Do your hands ever rip during class?  Not to fear, your CrossFit Caddy will be on-hand to tape your hands gaining you valuable minutes for your workout.  At the completion of each workout your caddy will be there with a hot towel to cleanse the chalk from you hands and will then rub hydrating lotion into your palms.  This membership includes valet service.  Finally, the Platinum membership grants access to the coaches’ hot tub for great recovery and relaxation.

2014 Spring Food Challenge Info Sessions This Week 

Three rounds for time:
50 double unders
50 swings (24/16)

Jo Ben nails down the double under.

Joe Ben nails down the double under.

2014 Spring Food Challenge Info Sessions This Week

Last Thursday we dropped the details on the dope off the hook food challenge kicking off at Roots on April 7th.  Yea, we’re having some fun with blog language.  Anyways…

Come to a Spring into Summer info session this week to learn more and see if you’d like to participate.

Join Nicole on Monday, March 31st at 6:30am and Ali on Wednesday, April 2nd at 6:30pm to learn more, ask questions, and sign-up.

Blog Love 

In teams of two:
2 rounds of:
P1: 100m sandbag run
P2: max handstand push-ups
P1: max handstand push-ups
P2: 100m sandbag run
P1: 100m sandbag run
P2: max box jumps (30/24)
P2: 100m sandbag run
P1: max box jumps (30/24)
Partner performs as many reps of handstand push-ups or box jumps while their partner runs with sandbag. Score is total reps of handstand push-ups and box jumps accumulated.

Don't mess with Nicole and Jeremy!  They're both getting STRONG.

Don’t mess with Nicole and Jeremy! They’re both getting STRONG.

Blog Love

A few blogs have recently caught our attention in the CrossFit and Paleo/Zone nutrition world.  Check these out!

Paleo Girl in the City
A few of you have the opportunity to be coached by the one and only Maddie Berky a few months ago.  She keeps a stellar blog with lots of great recipes to keep cooking interesting on those Sunday night oh-shit-I-need-to-make-food-for-the-week moments!

Marks Daily Apple
A classic and wonderful resource for insight into the Primal style of eating.  Want to know how cortisol affects your nutrition or how cholesterol plays a role in health?  Use his search function and discover lots of great information!

Important Upcoming Dates! 

Ryan
5 rounds for time of:
7 muscle-ups
21 burpees

Greta and her Dad doing 14.3.  It's a family thing!

Greta and her Dad doing 14.3. It’s a family thing!

Important Upcoming Dates!

Don’t miss out!

Monday, March 31st at 6:30 AM – FOOD Challenge Chalk Talk and Info Session
We dropped the details on the spring fuel challenge last Thursday on the blog.  Check out the details here or come to an info session to learn about our approach to food and how this challenge will roll!

Monday, March 31st at 11:15 AM – Crossover Symmetry How To Session with Charlie Merrill
While folks have done a great job following the instruction board, our very own resident PT Charlie Merrill will be here for two sessions to walk athletes through the series of exercises so they can get the most out of their Crossover Symmetry efforts.  Sessions are limited to 14 people and are free to Roots members.  Sign-up is required.  Sign-up on MBO in the class schedule.

Wednesday, April 2 at 5:00pm – Crossover Symmetry How to Session with Charlie Merrill
Session 2 of Crossover Symmetry sessions with Charlie!  Sessions are limited to 14 people and are free to Roots members.  Sign-up is required.  Sign-up on MBO in the class schedule. 

Wednesday, April 2nd at 6:30pm – FOOD Challenge Chalk Talk and Info Session
Can’t make the first chalk talk?  Then come to this one!

Questions?  Post to comments.

14.5 Kevin Ogar Fundraiser and BBQ Tonight! 

Sign-up for a 14.5 Throwdown heat HERE.  Sign-up to bring something to the BBQ HERE.

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

Post time to comments and/or register and submit your results as part of the2014 Reebok CrossFit Games Open.

OGARFundraiser

14.5 Kevin Ogar Fundraiser and BBQ Tonight!

Tonight we do 14.5, raise money for a local area CrossFitter, and celebrate the great Open seasons with a BBQ.  Don’t miss out on all of the festivities tonight.

Open Workout 14.5
We will run 25 minute heats tomorrow evening starting at 4:00.  This is a FOR TIME workout so you’re all in it for the long haul! Sign-up for a heat HERE, come to the shop, read the board for instructions on how to warm-up, and talk to a coach if you have any questions.

Kevin Ogar Fundraiser
Many of you heard about the tragic and freak accident involving fellow Colorado CrossFitter Kevin Ogar.  On January 12th, 2014 Kevin Ogar suffered a traumatic injury to his spinal cord as a result of a “freak accident” while competing at an event in Orange County, California. At this time, Kevin has no movement below the waist and will be faced with numerous surgeries and a long road ahead for rehabilitation.  We will be collecting donations for Kevin and CrossFit Roots will match donations up to $1,500.

Raffle
We’ve got a great collection of raffle prizes, many from local area businesses.  A raffle ticket money will be donated to the Kevin Ogar Fund.

Raffle Prizes Include:
- Reebok shwagg including a backpack and headbands
- Lululemon Gift Card
ZaZaRa Cake (In Freezer)
$25 Noble Savage giftcard 
- Progenex protein
- Stronger Faster Healthier prizes
Chelsea Bella in Boulder gift card

BBQ
What Open season would be complete without a end celebration?  We’ll fire up the grill at 5:00pm and have burgers on hand when you finish the workout.  Please sign-up to bring a side to share HERE.

 

Announcing the 2014 Spring into Summer (and Real Life) Fuel Challenge 

Sign-up HERE to bring a side to the 14.5 BBQ! 

Push Press
5-5-3-3-3-1-1-1-1-1 reps

Introducing the 2014 Spring Fuel Challenge.

Introducing the 2014 Spring Fuel Challenge.

Announcing the 2014 Spring into Summer (and Real Life) Fuel Challenge

Dates: April 7th through June 7th

It’s here! The Roots Spring into Summer (and Real Life) Fuel Challenge! This is an 8 week challenge designed to get you (back) on the paleo wagon and then take it to the next level by showing you how Paleo works in your everyday life (beyond the structure of a food challenge).

The most common feedback we received after past food challenges is that people see amazing results in the 30 day challenges but when real life sets back in all bets are off. It doesn’t have to be that way.

This challenge will work in two phases.
Phase 1 – The first 4 weeks will be no frills or gimmicks, strict paleo (yup, NO booze, NO cheat meals). This is an opportunity to hit the reset button and find out how good you can, and should feel.
Phase 2 – In the remaining 4 weeks, we will start incorporating “win meals” and tweaks that will make it your own. You will still be working with a coach and logging food so you can see how the little changes can really add up and dial in what’s worth it and what works. Since you will be coming off a strict 30 days, it will be easy to see how various foods affect you. There will be rules and guidelines throughout this portion of the challenge to keep everyone on track.

A note on the Zone – There is no Zone component to the judging for this challenge. We will be looking at portions and if you choose to Zone, great, but the coaches will not be evaluating your Zone compliance.

Sound interesting? Come to one of the two Food Chalk Talks on Monday March 31st @ 6:30 am or April 2nd @ 6:30 pm for details and to find out if this challenge is for you.

Cost: $225. Includes body fat testing (before & after) via hydrostatic weighing and your own personal challenge coach for 8-weeks.

Important dates:
Monday, March 31st @ 6:30am OR Wednesday, April 2nd @ 6:30 pm – Food Chalk Talk and Challenge Details
April 7th – Challenge Begins!
April 7th & 8th – Dunk Tank & Initial Weigh-ins
May 5th – End of Phase 1, Strict Paleo @ midnight
May 6th – Start of Phase 2
June 5th & 6th – Dunk Tank & Final Weigh-ins
June 6th – Challenge Ends!

Questions?  Post to comments.

 

A Day in the Zone 

Run 1 mile for time 
We will have headlamps on hand for the AM classes.

Gretchen on her way to pulling 150 reps in 14.3.  Personal cheering section in back.

Gretchen on her way to pulling 150 reps in 14.3. Personal cheering section in back.

A Day in the Zone

A few weeks ago an athlete asked me to post a sample day in the Zone.

The Zone Diet was developed by biochemist Dr. Barry Sears and is a method of eating that advocates balancing protein, carbohydrate, and fat in a 30/40/30 ratio.  It uses a system of weighing and measuring foods in an easy and simple way to create Zone-balanced meals.

CrossFit utilizes the Zone for its fantastic ability to enable athletes to track their food and evaluate how that food either helps or hinders their goal toward health and fitness.

You can read an excellent starting guide to the Zone HERE.  And you can read my favorite CrossFit article of all time, a personal account of the Zone, HERE.

Here’s a sample day for me in the Zone.  Through years of observation and tinkering with my diet, I have dialed in my ratio to the following based on activity and training:
Protein: 12 blocks
Carbohydrate: 10 blocks
Fat: 30 blocks

Breakfast: 3P/2C/9F
3 eggs,  sweet potato tots, coconut milk hot chocolate

Lunch: 3P/3C/9F
3oz chicken, mixed vegetables, olive oil

Snack (post workout recovery shake): 3P/1C
Progenex More Muscle or Recovery depending on the day and training

Dinner: 3P/3C/12F
3oz steak, an orange, brocoli, avocado and olive oil

Roots Sits in Seventh! 

Sign-up HERE to bring a side to the 14.5 BBQ!  Click here to learn about Friday’s 14.5 workout and BBQ!

Deadlift
5-5-5-5-5

Pete during 14.3!  The 14.3 pictures are up on Flickr.  Thanks Shayna!  Check them out!

Pete during 14.3! The 14.3 pictures are up on Flickr. Thanks Shayna! Check them out!

Roots Sits in Seventh!

Roots turned in another stellar week on the leaderboard and sits in 7th place overall in the region.  We don’t want to jump the gun as there is still one more week of the Open BUT Regionals are in Salt Lake City!!

Top scorers for this week were:
Cindy
Abby
Nicole
Blaine
Walker
Dave

 

14.5 BBQ and the Kevin Ogar Fundraiser 

Modified RJ
4 rounds for time of:
Run 800 meters
15-foot rope climb, 5 ascents
25 hand release push-ups

14.5 BBQ and the Kevin Ogar Fundraiser

This Friday Roots hosts the last CrossFit Open workout, a BBQ, and the Kevin Ogar 14.5 Fundraiser.

How does it work?  Just like every other week (mostly)!  We’ll post the heats on Thursday night, sign-up, and come do the workout Friday between 4 and 6pm.  Afterward, stay for a Roots style barbecue complete with a grill, burgers, and great sides.  We’ll provide the meat, please sign-up for a side this week on the blog!

Donate to the Kevin Ogar Fund or purchase a raffle ticket (all raffle ticket money goes to the fundraiser) and be entered to win one of many great prizes!

This workout is open to all area CrossFitters so bring your friends and let’s celebrate a great Open season and support Kevin.

Including:
- Reebok shwagg including a backpack and headbands
- Lululemon Gift Card
- ZaZaRa Cake (In Freezer)
- $25 Noble Savage giftcard 
- Progenex protein
- Stronger Faster Healthier prizes
- Chelsea Bella in Boulder gift card

 

 

Sprint to Win 

REMINDER!: Workout is at North Boulder Park this morning at 9:30am!  Meet at the Southwest corner for some “get outside and use your fitness” fun.

5 rounds for time of:
5x15m shuttle sprints
15 burpees

DSC_0020-2

CrossFit makes you happy. Just look at Killer and Josh!

Sprint to Win

This is one of those workouts that is made in the sprints.  Anyone can do 15 continuous burpees and then shuffle between the cones – but the person who commits to a sprint between those cones is the one who comes out on top.

Try to push yourself between the cones today!