Olympic Weightlifting Meet Recap 

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

CrossFit Roots will host a USAW sanctioned meet on November 21st.

CrossFit Roots will host a USAW sanctioned meet on November 21st.

Olympic Weightlifting Recap

Once again, the Roots Summer Olympic Weightlifting Meet drew a talented group of lifters from the Denver area. Fifty athletes competed on the platforms including seasoned veterans and first time competitors. 

With so much great momentum from this annual series, we are very pleased to announce that the next Oly Meet will be USAW sanctioned and held on November 21st. A huge congratulations to Ryan for his work over the past few years building the Roots meet series and for taking this big jump!
 
Meet Recap
Roots athletes made a great showing during the meet.
Here are the results in Kilograms:
Alicia Benjamin – 43kg. snatch/59kg. clean and jerk (43/59) – her first meet!
Arlene Brugal – 55/65 while battling a wonky wrist 
Courtney Prentice – 52/61
Sam Gaard – 84/100
Josh Miers – 70/102
Bethany Strothman – 47/66
Luke Ursell – 78/99
Megan Isherwood – 59/75 and took third place!
Adam Urness – 68/98
Pam Walter – 38/58

Thank You to Our Sponsors!
Fate Brewing Company was on hand with delicious food and drink. The Cup Coffee was in the house with their special meet coffee which definitely added several Kilos to lots of lifts!

Other prize sponsors include Suerte Tequila, who donated their awesome tequila, SFH who added protein and fish oil, Life Of Riley Foods who donated almond and cashew butters and Third Street Chai who gave cold iced tea out throughout the day. Thanks to all of you!

The next cycle of Oly Club starts on Mon. August 24th. More information and signup here. Email ryan@crossfitroots.com if you are interested!

CBS News Story on Shane 

Shane Update: Shane remains in stable condition at Denver General. He is awaiting surgery for his leg and will be there for at least a few more days. He smiled when he saw the gown and we let him know that everyone is thinking of him. He is not accepting visitors at this time.

Grace
30 reps for time of:

Clean & Jerk 135/95#
Grace is part of the Yearly Benchmark Series. Log your score!

CBS News Story on Shane

Last night, CBS News ran a story on Shane’s accident, see above video. At this point in time, the driver of the vehicle who left the scene has still not been found. 

We will post a thorough update on Shane’s recovery this week. 

Classes and Cool Cruel Summer August 

Shane Update: Shane was transferred to Denver General as the hospital has an excellent orthopedic trauma and plastic surgery unit. He underwent surgery to place muscle over the exposed bone on his leg and it went well. He will need to have more surgeries down the road as they learned that all of the ligaments in his knee are torn. As he was coming out of anesthesia he said “3-2-1-Go!” and then questioned why Ari had not started to workout. Then he fell back asleep. He has CrossFit on his mind. Your support means so much.

Run or Row 5k
See 5K route here.

Thank you to everyone who came by to sign Shane's hospital gown!

Thank you to everyone who came by to sign Shane’s hospital gown! It looks like a work of art.

Classes and Cool Cruel Summer August 

We have decided to cancel August 20th’s Cool Cruel Summer. We will absolutely finish the series in September as planned. Thank you for your understanding. 

We also wanted to thank everyone for their understanding this week (and next) as we know classes have been staffed by one coach, rather than two coached classes, for a number of hours this week. We know that part of your dedication to Roots and our commitment to our athletes lies in our belief in small class size. We are working diligently to fix this.

Also, thank you to all of the people who volunteered to help Stefanie this week in preparation for the Anniversary Party! We are so thankful for the support. 

Anniversary Party Details 

Shane Update: Shane continues to make progress. On Monday he had some solid stints of awake time, engaged in conversation, and cracked a few jokes. He was transferred to Denver General for plastic surgery.

Parking: The City of Boulder will be blocking parking on the South side to cut weeds on August 10th and 11th, 2015. 

Backsquat
5-5-5-5-5

We've rented out the a prime spot at the Res to celebrate Roots' 6 Year Anniversary!

We’ve rented out the a prime spot at the Res to celebrate Roots’ 6 Year Anniversary!

Anniversary Party Details

The Anniversary Party is just around the corner! We considered canceling it given Shane’s recent accident but then realized that he’d want it no other way. Plus, we are excited to get the community together and send Shane our warmest get wells while soaking up some fun in the sun. 

Here are the details!

Where: Boulder Reservoir
When: Sunday, August 16th from 11-3pm

FOOD
We will provide the meat for grilling, buns, and condiments. Please bring a side to share.

DRINKS
BYOB.  We will bring waters.  Please, no glass. 

FUN
We have reserved a picnic site adjacent to the swimming beach complete with charcoal grills, covered area, and picnic tables. Come ready to play!  

We’ll have: Sand Volleyball, Horseshoes, Bocce Ball, Frisbee, LIVE Music, Boats! 

DETAILS
We’re covering the site rental, burgers & fixins, games, and boats. Park Admission for the day is $4.25 for adults, $2.50 for kids, and $3.00 for seniors. Please no dogs or glass.

Volunteers/Help Needed:

With Shane’s accident we are a little behind and shorthanded as Nicole is also a little tied up. Many of you have asked how you can help and Stefanie would love and appreciate help in any of the following areas: 

Set-up: We’re looking for four volunteers to help set-up at the Res from 10-11am. 

Grill Masters: We’re looking for two individuals to start up the grill and then oversee ongoing grilling. You won’t be stuck behind the fire for the entire gig as people will grill their own meat throughout the day.

Clean-up: If you are able to help with clean-up, that would be great! We’re looking for 4 people to help from 3:30-4:30pm with basic clean-up. 

If you can help out please email Stefanie at stefanie@crossfitroots.com.

Questions? Post to comments. 

Shane: How You Can Help. 

Shane Update: Shane turned in another good day in the ICU. He began physical therapy and was able to recall many things in his life, including where he works!:)

Four rounds for time:

Run 400m 
21 slamball
15 push-ups
9 toes-to-bar

Stop by the shop today and tomorrow to sign the Roots hospital gown. We'll take it to Shane this week.

Stop by the shop today and tomorrow to sign the Roots hospital gown. We’ll take it to Shane this week.

Shane: How You Can Help.

As many of you know, on Thursday, August 6th, Shane was involved in a hit-and-run accident on his motorcycle. He remains in stable condition in the ICU at this time. 

The support from the Roots community has been nothing short of inspiring and uplifting. The emails, calls, and texts to the shop and comments on the blog from athletes asking how they can help reminds me that the athletes that make up the Roots community are truly special and wonderful.

There are a number of ways you can help and reach out:

1. Donate to the GoFundMe site.
A GoFundMe site was set-up for Shane by Ari’s mother. At the time of the accident Shane had both motorcycle and health insurance which will help cover much of his hospital stay; however, the length of his recovery will involve care, rehabilitation, and financial support long past when he leaves the hospital. Thank you for your donation. 

2. Drop-off a Card at the Shop
Shane is not accepting visitors at the hospital at this time, but we know he would love to hear from you! If you would like to get a card to him, please drop it off at the shop and we will deliver them to him and his family so they can open them at their leisure. 

3. Sign the Gown
Stop by the shop today or Tuesday and sign the Roots-inspired hospital gown pictured above.

4. Meals
Many of you have asked about providing meals and believe us, we know that when Shane is eating again that hospital food will be last on his list of cravings! There will absolutely come a time for this and we will set-up a sign-up system online. Stay tuned for that!
 
Thank you for all of the support. We will continue to keep everyone updated on Shane’s recovery via the top of the blog post each day. 

Worse Than Sugar? 

Shane Update: Shane had a good day today. He recognized his parents and has made a few jokes to his nurses. His injuries span from his head (he had a craniotomy performed on Thursday) to numerous internal and external issues. His prognosis remains good, although his journey back will be long. He is not accepting visitors at this time. 

AMRAP 15 minutes:
5 thrusters (115/75)
10 c2b pullups
15 box jumps (24/20)

Soybean oil - worse than sugar?

Soybean oil – worse than sugar?

Worse Than Sugar?

When I see white sugar, I gag, just a little bit. In my head, sugar conjures up visions of obesity, insulin resistance, and cavities. But apparently, I should really gag when I see the word soybean oil in an ingredient list. 

Researchers recently found that mice who were fed a soybean oil diet gained the most weight compared to mice who were fed a diet with fructose or coconut oil. What surprised the researchers, but may not surprise you, was that the soybean oil diet eating mice developed the worst insulin resistance of any other diet. 

Check out the full article here. Thanks for sending Killer!

What foods do you eat that contain soybean oil? Post to comments. 

Summer Olympic Weightlifting Meet and Mile Sandwich 

Shane Update: Shane remains in stable condition in the ICU. His family arrived yesterday. See yesterday’s post if you have not yet heard about Shane’s accident.

1 mile run

50 walking lunges
40 kb swings
30 burpees
1 mile run

Summer Olympic Weightlifting Meet and Mile Sandwich 

Welcome lifters to the 2015 Summer Olympic Weightlifting Meet!

Please see below for information for lifters, spectators, and group class goers!

Meet starts at 9:15am! Spectators are welcome! Saturday classes will be held at 7:30 and 8:15am at the shop! Sunday classes will happen at regularly scheduled times.

Roots Summer Oly Meet Schedule
7:30- 8:45 AM Registration/weigh-in (all flights)  
9:15 – 10:40 Set flight 1 (Snatch and Clean&Jerk)
10:45 – 11:55  Set flight 2 (Snatch and Clean&Jerk)
12:10 – 1:10 Re-ordered flight 3 (Snatch and Clean&Jerk)
1:25 – 3:30 Re-ordered flight 4 (Snatch and Clean&Jerk)
3:45 – Athlete social/awards/beer

Shane 

Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 205 lb., women use 145 lb.

Nick Urankar during Heavy DT at the 2015 CrossFit Games.

Nick Urankar during Heavy DT at the 2015 CrossFit Games.

Shane

Many of you heard, and we wanted to inform everyone at Roots, that Shane was in a serious hit-and-run accident today on his motorcycle. He is in stable condition and expected to recover fully from the accident, although it is going to take some time.

Many of you have already asked what can be done to help. At this point, please send positive thoughts and we’ll keep everyone updated. When the time comes, we will help organize support as we know they will need and appreciate it. 

We will continue to keep everyone updated on Shane’s recovery on the blog and during classes. 

Weekend Schedule – Olympic Weightlifting Meet and Classes

Don’t forget about the athletes Attacking Heavy Weights Fearlessly this weekend! The Roots Summer Oly Meet starts at 9:15am on Saturday morning – spectators welcome! The schedule of lifts is below for your reference. Saturday classes are at 7:30am and 8:15am – meet Trevor at the shop. Sunday classes will happen at regularly scheduled times.

Roots Summer Oly Meet Schedule
7:30- 8:45 AM Registration/weigh-in (all flights)  
9:15 – 10:40 Set flight 1 (Snatch and Clean&Jerk)
10:45 – 11:55  Set flight 2 (Snatch and Clean&Jerk)
12:10 – 1:10 Re-ordered flight 3 (Snatch and Clean&Jerk)
1:25 – 3:30 Re-ordered flight 4 (Snatch and Clean&Jerk)
3:45 – Athlete social/awards/beer

Before and After 

Nancy
5 rounds for time of:
400m run
15 Overhead squat 95/65

This is part of your Yearly Benchmark Series.  Log your results.

19550742084_2b20478375_k

The calm before the storm.

Before and After

This is Boulder and it’s no secret that most Boulderites are pretty darn active.  Unless CrossFit is your sport of choice you’re probably at Roots to improve your overall heath, increase your performance in other areas of your life, or a combination of both.  Today we want to know, how is it going?

Have you noticed any differences in other areas of your life that you attribute to your time with CrossFit?  How have things, sports, hobbies, etc. changed from before and after CrossFit?  Give us the good, the bad and of course, the funny!

Oly Foundations Is Here! 

Front Squat
3-3-3-3-3

This is part of the Yearly Benchmark Series.  Log your result.

DSC_0189Oly Foundations Is Here!

Come spend four nights with Ryan Landis learning detailed progressions of the snatch and clean and jerk. We will cover both movements and their variations in depth. If you consider these awesome lifts a weakness, then come work to be confident and consistent and have fun doing it!

Who:  CrossFit Roots members only.  This is a prerequisite to attend Oly class.
When:  August 11th, 13th, 18th, and 20th.  5:30pm – 6:30pm
Cost:  $100

If you have any questions please email Ryan@crossfitroots.com