Challenge & Monthly Fuel Chalk Talk Lectures Tuesday!! Workout for January 15 2012
Open Shop
10:30am-12:30pm
Open to members only. Sign-up on MBO REQUIRED.
Challenge & Nutrition Lecture Tuesday!!
Tuesday, January 17th, 6:00pm – Winter Sleep & Recovery Challenge Info Meeting
Want to perform better, stay healthier, and lean out? How is your daily dose of Vitamin Z? Come learn about this winter’s challenge and get ready for the kick-off the following Sunday. Stay immediately after for the Food Chalk Talk!
Tuesday, January 17th, 7:00pm – Monthly Food Chalk Talk
Come learn about our approach to food and how to get started. Ask questions, get answers. This talk is great for anyone who would like to learn about our approach for the first time or those who need a little inspiration to get back on track!
Article Roll Workout for January 14 2012
* TUESDAY, JANUARY 17TH, 6:00PM – WINTER REST AND RECOVERY CHALLENGE INFO MEETING
Attend one or BOTH!
Strong performances ALL DAY LONG yesterday. Simply - wow.
Article Roll
Thanks to everyone who has passed on interesting articles over the past few weeks! Some great reads below!
Harvard Study Supports Barefoot Running Benefits
New Years Resolutions Stick When Willpower is Reinforced
Upcoming Events n’ Stuff! Workout for January 13 2012
Are you sore from Cindy? The best recipe is to get back in here and MOVE.
Upcoming Events n’ Stuff
Saturday – ALL Stronger, Faster, Healthier Pre-Orders DUE
Read this post to learn more.
Sunday – Open Shop, 10:30am-12:30pm
Sign-up required! Please visit MBO.
Tuesday, January 17th, 6:00pm – Winter Sleep & Recovery Challenge Info Meeting
Come learn about this winter’s challenge and get ready for the kick-off the following Sunday. Stay immediately after for the Food Chalk Talk!
Tuesday, January 17th, 7:00pm – Monthly Food Chalk Talk
Come learn about our approach to food and how to get started. Ask questions, get answers. This talk is great for anyone who would like to learn about our approach for the first time or those who need a little inspiration to get back on track.
Preservation of Health Workout for January 12 2012
Rapid fire push jerk
3-3-3-3-3
Athlete must lower bar and immediately go into next jerk.
From the office of Dr. Stephen Melis.
Preservation of Health
While getting some good old body maintenance the other day, I ran into the poster pictured above. The quote, underneath a healthy looking athlete, read, “the preservation of health is easier than the cure for disease.”
This sums it all up in one beautiful sentence. Take care of your body, mind, and soul and you will rock it. We can certainly help you take care of your body – through exercise, fueling, and sleep.
Next Tuesday evening we’re going to lay down some great stuff! At 6:00pm we’ll detail the Winter Sleep & Recovery Challenge and at 7:00pm we’ll do the monthly Food Chalk Talk. Come to one or both.
If you come workout that day as well, you’ll be able to check the exercise, sleep, and fueling boxes toward the preservation of your health – all in the same day!
Make the commitment to preserving (and bettering further) your health and longevity. Take the first step and come listen and learn on Tuesday night. Pencil it in, make the time, book the babysitter, and make no excuses.
You deserve it.
Stronger, Faster, Healthier Pre-Order Workout for January 11 2012
TUESDAY, JANUARY 17TH, 6:00PM – WINTER REST AND RECOVERY CHALLENGE INFO MEETING
TUESDAY, JANUARY 17TH, 7:00PM – FOOD CHALK TALK (immediately after info meeting)
Attend one or BOTH!
Also, do you recognize this picture on the main site today?
“Cindy”
Get ready for the Open! We'll spend the next few months hitting an old Open, Sectionals, or Regionals workout in Monday's group classes.
Stronger, Faster, Healthier Pre-Order
Announcing the first Stronger, Faster, Healthier product pre-order!
Stronger, Faster, Healthier (SFH) makes fantastic high quality fish oil and whey protein powders.
Are we recommending you take fish oil? Well, we’re not doctors, but we think fish oil is probably the single best supplement for EVERY athlete.
In addition, the SFH line of whey protein powders is top notch, coming from grass fed/grass finished cows. Are we recommending you start taking protein powder? Well, no. We think that real food provides the absolute best recovery meal on the planet; however, there are times when stomaching real food just isn’t a possibility or the on-the-go lifestyle presents refueling challenges. Rather than going without that post workout recovery meal, whey protein powder is a fantastic bridge.
The SFH pre-order will run through this SATURDAY. Order forms are available at the shop and should be turned in at the front desk.
Mark Your Calendars! – Winter Sleep & Recovery Challenge and Food Chalk Talk Workout for January 10 2012
Overhead Squat 3-3-3-3-3 reps
This is you sleeping in a completely dark room. Like, completely dark.
Winter Sleep & Recovery Challenge & Food Chalk Talk
Approaching health, fitness, and longevity from a new angle.
COME TO THE CHALLENGE MEETING TUESDAY, JANUARY 17TH AT 6:00PM TO PARTICIPATE. STAY AFTERWARD TO LEARN ABOUT PALEO AT THE MONTHLY FOOD CHALK TALK (7PM).
Here comes the 2012 Winter Athlete Challenge – the Sleep and Recovery Challenge. We know what some of you are thinking, “oh man, I wanted a FOOD challenge, I need to get back on track after the holidays.”
We hear you and we think this challenge has the potential to yield even better results – and for those of you who would like to incorporate a food component, you can!
Want to perform better AND find the mental energy to put good quality food in your mouth with ease? Look no further than your sleep and recovery. This winter’s challenge takes on health, performance, and longevity from a new angle and examines the power of sleep and recovery.
Athletes have control over three major “life factors” that contribute to their health, fitness & performance, and longevity – EXERCISE, SLEEP/RECOVERY, AND FUEL. Most athletes make a HUGE bubble for exercise. They dedicate many many hours to it going to sometimes crazy extremes to get to the gym or put on their running shoes, even though they are tired, worn out, and somewhat sick.
Their fuel bubble is moderately sized. When they’re motivated they do well in fueling their bodies with quality stuff, but it doesn’t take much for the wheels to come off.
And finally, their sleep and recovery bubble is, well, it’s non-existant. They don’t even think about it and certainly not in relation to performance!
The athlete then finds themselves dragging their sleepy ass to class trying to work off the guilt from the crap food they’ve been eating. Sound familiar?
In other words…many athletes exercise way beyond what is productive and are confused by why the additional volume doesn’t transfer to better performance and/or appearance, they sleep little, and then are so fatigued they find it hard to make good choices around food.
Do the Winter Sleep & Recovery Challenge. Come to the meeting on Tuesday, January 17th at 6:00pm. Stay afterward for the Food Chalk Talk at 7:00pm.
Lost & Found – Come and Get it Before Wednesday Workout for January 9 2012
Workout 6 from the 2011 CrossFit Open
LOTS of gear needs to be claimed! All unclaimed water bottles will go on sale for $1 beginning Thursday AM.
Lost & Found – Come and Get it Before Wednesday
It’s amazing to think that in just one month we’ve accumulated Patagonia jackets, IceBreakers long underwear, boots, sweatshirts, and water bottles galore – but we have! Please claim all lost and found items BY WEDNESDAY. All left items will be donated on Thursday.
WATER BOTTLES – All unclaimed water bottles will go on sale for $1 on Thursday morning. ONE DAY SALE!
The Science of Recovery Workout for January 8 2012
Open Shop
10:30am-12:30pm
Please sign-up for a spot on MBO.
AND THEN!
Join us this afternoon at 4:00pm for a VERY special presentation from Matthew Weatherly-White on the Science of Recovery.
Please join us this Sunday for a very special presentation on The Science of Recovery. “We all know how important recovery is. What we don’t all know is the science behind recovery. Matthew Weatherly-White, co-founder of Restwise (the world’s first non-invasive recovery monitoring system) will speak at CF Roots on January 8th at 4pm on the science of recovery and the optimization of training results through elevated recovery awareness. Along the way, he’ll puncture a few myths, explain the importance of immunology, and expound on Vitamin Z. He’ll also have a bit of Restwise schwag to hand out to a lucky few CrossFitters!”
The athlete’s definition of training may be for life, sport, or longevity and all Roots athletes are encouraged to attend. This presentation is an excellent pre-cursor to the Roots 2012 Winter Sleep & Recovery Challenge.
Bulling Through. Workout for January 7 2012
OPEN SHOP SUNDAY 10:30am – 12:30pm
Open to members only. All athletes must sign-up for Open Shop on MBO in order to attend. Thank you!
THE SCIENCE OF RECOVERY presentation is Sunday at 4:00pm. Don’t miss it!
Score is total reps.
Bulling Through.
Yesterday after the 9:00am class we had a little chat about the frustrating nature of the Air Force WOD. For many athletes yesterday, the workout got ugly as folks found themselves getting just 3-5 more reps before having to return to the burpee buy-in. Let’s just say there were many asterisk laden choice words spewing from athletes mouths throughout the day during the workout.
As the workout got more and more difficult many folks realized that wallowing in the suckfest or dreaming of a lighter load was no way to finish – ignoring the frustration and bulling through was.
The Air Force WOD is a terrific metaphor for life. You’re humming along and life swings in and kicks you down. You get up and get going and then, wham, you’re set back by another blow. You get to a point where you feel like you’re taking more blows than you’re able to recover from – and then finally, you get it together and say enough is enough…and hammer through the damn thing to come out on top.
Last night, Rachel sent me this fantastic post from the folks over at CrossFit Lisbeth titled, Expect More of Yourself. My favorite line reads, “We’re really not interested in making the WOD easier for you, but we are interested in adjusting the workout so that you are working as hard as you possibly can.”
There are no easy days here and no one is going to feel sorry for you if you have to work hard – but we are going to make sure you have the tools to step up to the challenge and enable you to achieve what you’re capable of.
CrossFit Open Interest and Prep Meeting Tomorrow Workout for January 6 2012
“THE AIR FORCE WOD”
The CrossFit Open series was a BLAST last year. Many Roots athletes competed online and even more at the shop each week. Just two months to go!
CrossFit Open Interest and Prep Meeting
Tomorrow
