Why I’m Doing the Open – Alex Chaux 

Back squat
10-10-10-10-10 reps

alexcfopen14

“Approaching the Open with the attitude of having fun while seeing what I am capable of changed my outlook.” ~ Alex Chaux

Why I’m Doing the Open – Alex Chaux

In the 4th installment of our “Why I’m Doing the Open” series we highlight athlete Alex Chaux.

Age: 46
Occupation: Manager of IT Development
Family: 1 son
WODS: 5 per week

1. How many years have you been CrossFitting?
4.5 life enhancing years.

2. How many years have you done the Open?
2 years.

3. Why did you choose to compete in the Open?
I was a bit reluctant at first, to be honest.  I never wanted Crossfit to be a competition for me because I didn’t want to push myself beyond my abilities to the point of injury.  I’ve had that type of an experience with other sports, and thought I might do the same here.  Fortunately that was not the case.  Keeping your ego in check is a good lesson to learn.  Approaching the Open with the attitude of having fun while seeing what I am capable of changed my outlook.

4. Were you able to do all the workouts?
In 2014, yes, although WODs 14.1(double unders + sntatches), and 14.2 (overhead squats & C2B pull ups), incorporated two movements I have a lot of trouble with.  I didn’t have double-unders and overhead squats hate me.  It was kind of difficult to start the open with those workouts, but, I just kept things in perspective and carried on.  And then comes a workout that you are really strong in, and all is good.

5. What is your favorite part about the Open?
Doing the Open WODs at the Roots’ throwdowns.  It’s fun to cheer others on and to be cheered.  It’s a fun environment.  The Open also highlights things you really have to work on to improve.  Overhead squats still hate me, but that’s alright, I’m much better at the double-unders and can crank out some handstand pushups now.

6. Are you going to compete again this year?
Yup.  Looking forward to it.

7. Anything else you want to mention?
It’s about having fun and doing cool workouts with friends.  The stories and conversations after the workouts last a whole lot longer than the WODs themselves.  Its fun, or maybe interesting is a better word, to see how you stack up against the 200,000+ other athletes that signed up.  I also like it when we repeat the Open WODs at a later date.  They provide a good benchmark on how you have progressed.

Friday Night Lights Open Series: The Warm-up Coach 

Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Enjoy the view.

Enjoy the view.

Friday Night Lights Open Series: The Warm-up Coach

There’s only 3 weeks left before the first CrossFit Open workout is released and the CrossFit Roots Friday Night Lights Open Series (FNLOS) begins!  As you all know we will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near!

In addition to the coaches that are present and floating around to help you with the Open there will also be a designated Warmup Coach (WC) in the warmup area.  The WC will rotate each week and their name will be listed on the whiteboard so you know to look for them.

The WC is there to answer any questions you have regarding how to warmup (a specific warmup will be written on the whiteboard), discuss movement standards, chat about “to scale or not to scale”, how to approach the workout, give you a pep talk, and all that good stuff.  They will also gather you and the rest of your heat minutes before it is time to go so you all are ready and know where you’re going when it’s your turn.

We recommend arriving 30 minutes before your heat begins so you have plenty of time to change clothes, check-in with the WC, begin your warmup and work on some mobility.  If you have any injuries or issues which may change your ability to complete the WOD please let the WC know well before your heat begins so they can scale appropriately for you.

Post your questions about the FNLOS to comments.

Valentine’s Day Couples Workout is FRIDAY! – Sign-up for Childcare Too. 

21-18-15-12-9-6-3 reps for time of:
115-lb. power cleans
One-legged squats, right leg
One-legged squats, left leg

Did you know that there are 46 member couples at Roots?!

Did you know that there are 46 member couples at Roots?!  Those are some FIT couples!

Valentine’s Day Couples Workout is FRIDAY! – Sign-up for Childcare Too.

Hey Roots Couples – Valentine’s Day is quickly approaching and that means only one thing – it’s time to show your couples love at the Roots Valentine’s Day Couples Workout.

Read below so you’re in the know!

When: FRIDAY, February 13th at 5:00 PM

Who: This workout is open to CrossFit Roots couples.  Both partners must be active members at Roots.

How: Sign-up on MBO.  Both partners must sign-up in MBO under the Valentine’s Day WOD on the regular class schedule.

What: A couples workout with your other half.

Childcare: Sign-up is limited and registration is available on the clipboard at the front desk of the shop.  Cost is $10 for the first child and $3 for each sibling.  No diaper changing services included.  The child must be able to perform ten burpees in under :30 seconds to be eligible for childcare, just kidding.

See you there!

SFH at Roots Today! 

Robbie

Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent

SFH at Roots TODAY!

Swing by the shop and say hi to Matt Aporta and Stronger, Faster, Healthier.

 

Teen Strength and Conditioning Intro Today 

In teams of 2, AMRAP 20 minutes:
1 deadlift
1 squat clean
1 front squat
1 push jerk
Only one partner working at a time.  Partners must complete full sets before trading off.  Partners can complete one or many sets at a time before trading off. 

Teen Strength and Conditioning Intro Today

Come join Trevor at 11am for an intro to the CrossFit Roots Teens Strength and Conditioning Program.

Learn about the program, try a workout, and see what it’s all about.

Saturday, February 7th at 11:00am (TODAY!).

Teen Free Intro this Saturday and January Mobility Wrap-Up 

Teen Strength and Conditioning – Free Intro Class
Saturday, February 7th at 11:00am. All Teens welcome. 
Click here to sign up.

Complete as many rounds as possible in 15 minutes of:
Row 15 calories
10 box jumps, 30-inch box
185-lb. push jerks, 5 reps

January Mobility Month has come to a close.  Did you get something out of it?  Post to comments.

January Mobility Month has come to a close. Did you get something out of it? Post to comments.

Teen Free Intro this Saturday and January Mobility Wrap-Up

A Free Intro for Teens? That’s right! Think of all the ways CrossFit has helped you better yourself (mental toughness, clear-mindedness, compassion, self-esteem, parenting…) and imagine if you’d had the opportunity to do it starting in high school! If you know any Teens who might be interested, let’em know.

And, seeing as it’s now February, we wanted to report on January Mobility.

The January Mobility effort was met with almost no resistance from our community of athletes when we rolled it out on January 1st – thanks for your trust as we decided to try something new! The results appear overwhelmingly positive. If you remember, our goal was to help you relentlessly chip away on the same mobility task day after day by making time in class for you to do it.

Anecdotally, from coaches, we saw improved squats from the KB Squat Hold and the 3-way Mountain Climber. We also saw significant improvement from the pec-stretch, with many athletes’ elbows much closer to the ground by the end of the month.

From athletes, feedback was also positive. The pec-stretchers claimed to love their task (were you all sneaking mini-naps?). We have reports of better sleeping, progress towards toe-touching, and knees that finally go where their supposed to go (OUT!). Athletes also mentioned an appreciation for not feeling pressured to make their own time to work on their major mobility weakness.

What did you think of the mobility focus in January? Post to comments.

Why I’m Doing the Open – Emily Eley 

Teen Strength and Conditioning – Free Intro Class
Saturday, February 7th at 11:00am. All Teens welcome. 
Click here to sign up.

For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball

cfopen eley

“I am wicked excited to see the growth in myself and my fellow athletes between a year ago and now.” ~ Emily Eley

Why I’m Doing the Open – Emily Eley

Today’s Open athlete spotlight is on Emily Eley!  Emily was fresh out of Foundations when last year’s CrossFit Open began and it didn’t deter her from signing-up!

Age: 29
Occupation: Nanny and Student
Family: Single
WODS per week: 6 + 2 hour mobility on Sunday at open shop, gotta keep it supple!

1. How many years have you been CrossFitting?
This month is my 1 year anniversary!

2. How many years have you done the Open?
Last year was my first open. I had just finished foundations when Ali told me she was signing me up for the open and to just show up that Friday for some fun “stuff”.  Haha.

3. Why did you choose to compete in the Open?
I had injured my right hip before moving to CO in January.  Upon arriving I was in such bad shape I couldn’t even do an air squat without tons of pain.  I wasn’t sure if Crossfit even made sense for me at the time but Shane offered to take a look.  After literally one session with him I was on the road to recovery.  Even though I was still rehabbing my hip I felt comfortable enough in the Open and knew if anything really didn’t feel right I’d just stop.  No harm in trying!

4. Were you able to do all the workouts?
I definitely gave each workout my all.  Was I was able to complete all the movements to the fullest degree?  Definitely not.  I learned a lot of skills at the Open.  It was the first time I snatched and I threw up the Rx weight to my amazement.  It was the first time I’d done toes-to-bar and even though I lost all my skin I got 27 of them!  I got my first double-unders and attempted chest-to-bar pullups for a hot minute.  The thruster and burpee ladder really pushed me to my brink but Ali stood with me the whole way.  If she hadn’t been there I would have quit.  It’s so awesome to have someone on your side that knows what you’re capable of physically and mentally so that when you forget or are unsure you’ve got that reinforcement.

5. What is your favorite part about the Open?
I have a couple.  Physically it pushed me to my capacity AND I had success there.  Mentally it showed me my body is a hell of a lot tougher than I tell myself.  But also if I put my mind to climbing a rope, I damn well will get up there some how!  Socially it was amazing to see a group of people with such love, encouragement, and common drive.  I had never belonged to a group like Roots before moving out here.  There were people cheering for me that I didn’t even know and in turn I was cheering for them.  We shared a mutual agony, a badass agony.

6. Are you doing to compete again this year?
My goal is to compete again this year for sure.  I will be coming in with a different injury this year (my tailbone) and I plan to approach it the same way I did last year: Do what I can and leave it all on the floor.  I am wicked excited to see the growth in myself and my fellow athletes between a year ago and now.

7. Anything else you want to mention?
I am grateful that Ali asked me to just show up that Friday and I am grateful I had no idea what was in store.  I encourage every Roots athlete (and YES that’s what you are, an Athlete!) to sign up.  What do you have to lose?  I was scared shitless, I didn’t want to look like an idiot, and I felt like I was dying 99% of the time.  But isn’t that so awesome to have all of that plus breaking mental and physical barriers all while being with people who are whole-heartedly screaming for your success?!  If I had to describe Crossfit and the Open it would be that.  Badass Community + Super hard shit.  Can’t wait!

Teens – Train Like a Collegiate Athlete 

Teen Strength and Conditioning – Free Intro Class
Saturday, February 7th at 11:00am. All Teens welcome. 
Click here to sign up.

In honor of Ali’s 30th birthday:
30 rounds

100m sprint
rest 1min
Ok, just kidding, we’ll do just 10 rounds.  But happy birthday Ali!  Note: please bring a stop watch or wrist watch to this workout so you can time your minute of rest. 

 

Teens – Train Like a Collegiate Athlete

Lauren Fisher, a CrossFitter through her teen years, has the speed-strength to clean and jerk 213 pounds (disclaimer – she’s probably 20 years old in the video).

Most collegiate athletic programs train the clean. More would train the jerk and the snatch if they had more time and expert Oly coaching. Regardless, they don’t dare let their athletes miss out on the adaptations available through training the Olympic lifts. Most high-school programs use the Olympic lifts in a nonexistent or very limited capacity because of logistical constraints (equipment and time) and technical constraints (experienced coaching). For the high-school athlete, the difference between training the Olympic lifts and not training is profound.

Why does it matter so much? The Olympic lifts uniquely develop speed-strength, the combination of starting strength and explosive strength. This is why Olympic weightlifters can have faster 25 meter sprint times than Olympic high jumpers and Olympic sprinters.

Teen Strength and Conditioning at CrossFit Roots
Free Intro – Saturday, February 7th at 11am. Sign up HERE.
Come see how much fun it can be to get faster, stronger, and ready for the next season!
All Teens welcome (13-18yrs old). Current members welcome – bring a friend!

RXish 

Teen Strength and Conditioning – Free Intro Class
Saturday, February 7th at 11:00am. All Teens welcome. 
Click here to sign up.

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

It doesn't matter what kettle bell color you use.  What matters is that you hit the intended intensity level of the workout and that the loading, movements, and range of motion standards ensure you get there.

It doesn’t matter what kettle bell color you use. What matters is that you hit the intended intensity level of the workout and that the loading, movements, and range of motion standards ensure you get there.

RXish

At Roots, we could care less if you do the workout RX.  The coaches care that you do the workout with the best possible loading and movement standards that enable an intensity level that preserves the intent of the workout.  We care that the workout progresses you as an athlete, keeps you safe, and ensures quality range of motion and movement development.

The term RX (or as prescribed) in CrossFit is used to designate when an athlete completes a workout as written in regard to loading, movements, and range of motion requirements.  All three factors must be present for an athlete to claim this designation.  There’s no “pretty close”, “almost RX”, “half RX”, “one movement was RX”, “I really want to put RX on the whiteboard, RX” or “half-assed RX.”

If your goal is to do a workout RX, we want you to remember to keep all three RX considerations in mind – loading, movements, and range of motion requirements – as you develop and work toward your goal. 

As coaches, we work with all athletes to ensure quality of movement, safety, and range of motion standards but there comes a point when it is as much the athlete’s responsibility to earn the designation RX as it is for the coach to ensure and police that the RX standard is met.

If every time, over the course of a workout, a coach must tell an athlete to get lower, touch their chest to the ground on a push-up, or lock out overhead, the athlete is doing more than just a few reps that are not to the RX standard.  If the athlete then claims the designation RX, then the phrase no longer means that loading, movements, and range of motion requirements were met throughout the workout.  If the athlete claims they did not understand the movement standard, this is also a reason that RX was not met, because RX means having an understanding – both mentally and physically – to complete the workout as it was written.

Now, let’s get into this a little bit.  Let’s take the workout Elizabeth:
21-15-9
power cleans (135/95)
ring dips

To perform this workout RX, an athlete would have to:
1. Use the specified weights – perform the lifts with 135 for men and 95 for women
2. Complete the cleans as power cleans with a barbell (not hang cleans or with dumbbells) and the ring dips without the use of bands or other assistance, and not on an apparatus other than rings
3. Achieve the specified Range of Motion:
Power Cleans: start the bar from the ground every rep and finish the rep with the athlete standing fully with the bar resting on the shoulder
Ring Dip: begin fully locked out at the top of the rings, lower the shoulder to a position that is below the top of the elbow, and raise to a fully locked out elbow all while accomplishing this movement by lowering the hips for travel, not bending the torso

So, say an athlete performs the workout and over the course of the ring dips, the coach gets their eyes on the athlete six times, and every time the coach says, “get lower on your dip” or “that one didn’t count.”  On the power cleans, for half the reps, the athlete lowers the bar from their shoulder before standing up all the way.  The coach stops the athlete to explain, but the movement pattern does not change with any consistency.  Should this athlete be allowed to claim the title RX?  The answer is no.

Now some of you are probably reading this post and peeing your pants a little, or your heart rate is going through the roof.  “There’s so much pressure around RX!  This makes it so much harder.  The coaches are mean.  RX is my LIFE!  AHHHHHH.”

Dude, chill.

Remember, while RX is a great goal, your fitness is the priority, and that doesn’t always mean that RX on any given day is the best method to get there.  

If you do go after a workout as RX, have the integrity and the guts to complete it both mentally and physically as it was intended. 

Be More Human 

Complete as many rounds as possible in 20 minutes of:
Row 20 calories
10 burpees, jumping over the barbell
185-lb. thrusters, 5 reps

Be More Human

Reebok debuted their own commercial at the Super Bowl titled Be More Human.  Did you see it?

Which was your favorite Super Bowl commercial?  Post to comments.