CrossFit Roots Presents the 2014 Harvest Hoedown 

PARK WODS at 8:30 and 9:30am.  Meet at the Southwest corner of North Boulder Park (the usual spot).

3×5 minute AMRAPS:

AMRAP 1
10 Burpees
Plank HoldRest 3 min

AMRAP 2
10 Lunges
10 Sit-ups

AMRAP 3
15m Wheelbarrow Walk alternating positions (15m out and 15m back)
10 Slamballs 30/20 (each perform 5, alternating)

CrossFit Roots Presents the 2014 Harvest Hoedown

Details on this weekend’s festivities!

SHOP WORKOUTS
Saturday workouts will move to the park at 8:30 and 9:30am.  Don’t miss out on this uber park showdown.  Sunday workouts and Open Shop will be held at their normal time back at the shop.

SCHEDULE
Below is the tentative schedule for the day.  Team heat assignments will be posted at the event on Saturday morning.

View full team heat assignments here: HHSchedule

7:45 am – Athlete check-in
8:30 am – WOD 1 Demo
9:00 am – WOD 1, 1st heat
11:55 am – WOD 2 Demo
12:15 pm – WOD 2, 1st heat
2:45 pm – WOD 3 Demo
3:15 pm – WOD 3, 1st heat
5:00 pm – Awards

SPECTATOR INFORMATION
Doors open at 7:30am!  The first heat kicks off at 9am!  There are three workouts throughout the day and awards ceremony will take place at 5pm.  And, don’t miss your very own Ryan Landis who will be MC’ing the day as well as handing out some sweet raffle prizes to spectators and fans!

PARKING
Parking will be limited.  Please park roadside along Mapleton Ave., across 30th street from our parking lot.

FOOD
Fate Brewing Company will be selling BBQ hot off the smoker from 12:00-2:30pm.

Questions?  Post to comments. 

Harvest Hoedown is Tomorrow 

3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups

Another fun meme.  Yes, they're called memes.

Another fun meme. Yes, they’re called memes.

Harvest Hoedown is Tomorrow

Details on this weekend’s festivities!

SHOP WORKOUTS
Saturday workouts will move to the park at 8:30 and 9:30am.  Don’t miss out on this uber park showdown.  Sunday workouts and Open Shop will be held at their normal time back at the shop.

SCHEDULE
Below is the tentative schedule for the day.  Team heat assignments will be posted at the event on Saturday morning.

7:45 am – Athlete check-in
8:30 am – WOD 1 Demo
9:00 am – WOD 1, 1st heat
11:55 am – WOD 2 Demo
12:15 pm – WOD 2, 1st heat
2:45 pm – WOD 3 Demo
3:15 pm – WOD 3, 1st heat
5:00 pm – Awards

SPECTATOR INFORMATION
Doors open at 7:30am!  The first heat kicks off at 9am!  There are three workouts throughout the day and awards ceremony will take place at 5pm.  And, don’t miss your very own Ryan Landis who will be MC’ing the day as well as handing out some sweet raffle prizes to spectators and fans!

PARKING
Parking will be limited.  Please park roadside along Mapleton Ave., across 30th street from our parking lot.

FOOD
Fate Brewing Company will be selling BBQ hot off the smoker from 12:00-2:30pm.

Questions?  Post to comments. 

Harvest Hoedown – Workouts, Details, and Spectator Info! 

3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps

Shane and Ali have programmed quite the hoedown.  See below for workouts!

Shane and Ali have programmed quite the hoedown. See below for workouts!

Harvest Hoedown – Workouts, Details, and Spectator Info!

Just two days until Roots hosts its first ever CrossFit competition – the Harvest Hoedown.  MANY Roots athletes have grabbed a fellow Root and signed up to compete in this fun one-day competition.

Spectator Information
Doors open at 7:30am!  The first heat kicks off at 9am!  There are three workouts throughout the day and awards ceremony will take place at 5pm.  And, don’t miss your very own Ryan Landis who will be MC’ing the day as well as handing out some sweet raffle prizes to spectators and fans!

Parking
Parking will be limited.  Please park roadside along Mapleton Ave., across 30th street from our parking lot.

Food
Fate Brewing Company will be selling BBQ hot off the smoker from 12:00-2:30pm.

Schedule
A full event schedule will be posted tomorrow on the blog!

Workouts

THE LUMBERJACK
3 rep max front squat in 6min (1 bar)
then,
8min AMRAP:
10 chest to overhead (135/95, 1 bar)
15 toes to bar
30 double-unders
then,
3RM front squat in 4min (1 bar)
Both partners will have a chance to find their 3 rep max front squat, followed by the 8 min AMRAP. In the AMRAP, partners will have to “follow the leader” and share a barbell. A second chance at a 3 rep max front squat follows.

PUNKIN CARRY
100 deadlifts (185/125, 2 bars)
15 rope climbs
1 mile medicine ball run (20)
Partners will split up the deadlift reps and then the rope climb reps. Then they are out on a 1 mile run with their “punkin!”

DASH OF SPICE
2 rounds:
5 handstand pushups
10 burpees
15 pullups
20 wallballs (20/14)
then,
50 hang snatch (95/65)
This is a “follow the leader” workout through a fun gauntlet! Teams need to strategize on who will enter first. After both team members are through twice, they will complete the hang snatches 5 reps at a time.

Questions?  Post to comments.

Skillz – The Benchmarks 

5 rounds:
Run 200m
3 rope climb
Skills test for October.


All-4-One – (She’s Got) Skillz by Jefe86

Skillz – The Benchmarks

First off, how cool was All-4-One?  Remember 1994?  Yea, they were hot for 2 months that summer, I swear.  But let’s talk Skillz.

Last month when we dropped the massive benchmark test plan for the next year, we also included five skills.  Those five skills were selected because they show up in the Open every year and it benefits us all to get better at them.  Rope climbs?  Ok maybe they don’t show up in the Open, but who doesn’t want to get better at climbing a rope?!

Below are the following five skill tests that you’ll see pop up every three months over the next year.

Rope Climb
5 rounds:
Run 200m
3 rope climb

Chest-to-Bar Pull-up
Death by chest-to-bar pull-ups.  One on the minute, two on the two, three on the three, for as long as you can go.

Toes-to-Bar
One attempt at a max set of toes-to-bar

Handstand Push-ups
Max kipping handstand push-ups in 2:00 minutes.

Wallball
50 wallballs for time

 

 

SugarWOD for Android 

Back Squat
3-3-3-3-3
Yearly benchmark!  Log you scores!

David and the muscle-up.

David and the muscle-up.

SugarWOD for Android

Over the past two months the workout tracking at the shop has been TREMENDOUS!  We know that logging your workouts makes for better athletes that get more out of the work they put into their fitness.
We are excited to announce that SugarWOD for Android is here!
While the initial Android version does not have all of the bells and whistles of the iPhone app, you can do all of the essentials – and the bells and whistles are on the way!
 
If you’d like to get in now, go to this Google Group and click on “Apply for membership”
https://groups.google.com/forum/#!forum/sugarwod-alpha-test-group
After you have been added into the Google Group, go to this link to install the app from the Google Play store:

Questions?  Post to comments.

Crocktoberfest Champion 2014 

21-15-9 reps for time of:
115-lb. (80lb.) overhead squats
Toes-to-bars

Yasmeen took first place in the 2014 Crocktoberfest.  Congrats!

Yasmeen took first place in the 2014 Crocktoberfest. Congrats!

Crocktoberfest Champion 2014

We are pleased to introduce the 2014 Crocktoberfest Champion – Yasmeen Sokol.

Yasmeen took first place with her Crocktail!  This is the first time in Crocktoberfest history that a cocktail has won the competition!

Runners Up:

Emily – entree
Dizon – dessert
David – People’s Choice 

Thank you to our amazing crew of judges:
Maddie Berky of Paleo Girl in the City
Eric Christensen
Shane Upchurch
Ali Minton

Congratulations?  Post to comments.

Crocktoberfest 2014! 

Benchpress
2-2-2-2-2-2-2
then
21-15-9
KB swing (24/16)
abmat sit-up
push-up

What's cooking in your crockpot this morning?

What’s cooking in your crockpot this morning?

Crocktoberfest 2014!

Doors open at 4:30pm!

Judging starts at 5pm.  Eating starts as soon as the judges have had an opportunity to taste each of the entries.

If you are coming but have not entered a dish, please bring a drink or side to share!

Questions?  Post to comments. 

Free Class Today and Crocktoberfest Tomorrow! 

Backsquat
10-10-10
then: 
For time, 30 burpee box jump up and overs

Take the time to set-up properly in your Oly lifts - it mattes!

Take the time to set-up properly in your Oly lifts – it mattes!

Free Class Today and Crocktoberfest Tomorrow!

There’s a lot going on this weekend at Roots.  Read below for all the details!

Free Class 
Join us today at 11am for the October Free Class and Intro Session.  Come learn about CrossFit, how we operate at Roots, and how to get started.

Crocktoberfest 2014 
The time is now!  Today is the last day to sign-up to enter a dish for the annual crock pot cooking contest.  Read the full details here or sign-up to enter a dish below.  There’s no cost to enter! – we just need to plan for our judges!

REGISTER HERE!

Last Day to Sign-up for the Harvest Hoedown! 

Don’t Forget!  The October Free Class and Intro Session is tomorrow at 11am!  Sign-up here.

For time:
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups

The 2014 Harvest Hoedown at Roots.  Don't miss out on this event.  Snag a partner and grab one of the few team spots available.

The 2014 Harvest Hoedown at Roots. Don’t miss out on this event. Snag a partner and grab one of the few team spots available.

Last Day to Sign-up for the Harvest Hoedown!

Lots of Roots members have snagged a workout buddy and have signed up for this fun, low-key yet challenging competition.

This is a one day competition. If you were able to complete the CrossFit Open you should be well equipped to handle what we’ll throw at you. Bring your best opposite sex workout partner because this will be a partner competition (1 male and 1 female). And lastly, we want to crown the most well-rounded CrossFit Coed Pair so be prepared to be tested in all 10 of the general physical skills in 3 different workouts.

There are just a few team slots remaining.  Register here:  Hoedown Registration

A BIG thanks to our sponsors for all the kick ass prizes!  
Fate Brewing Company
PaleOMG
Noble Savage
ZaZa Raw
Suerte
Justin’s
Powered by Progenex

Details
Date: October 11th, 2014
Entry Fee: $120/team

Are you signed up to compete in the Harvest Hoedown?  Post to comments. 

 

October Newsletter and Fall Food Challenge! 

5 rounds for time of:
10 strict handstand push-ups
20 GHD sit-ups

Neat still shot of Hammer on the back swing of the muscle-up.

Neat still shot of Hammer on the back swing of the muscle-up.

October Newsletter and Fall Food Challenge!

Be sure to check out the October Newsletter set to hit your email inboxes this morning.

We’ll cover details on Crocktoberfest and the Harvest Hoedown.

And, stay tuned.  Next week we drop all the details on the EPIC 2014 Fall Food Challenge.