SFH and PaleoKit Pre-Order THIS Week. Workout for April 24 2012
Back Squat
2-2-2-2-2-2-2-2-2-2 @ 90% 1 rep max
rest exactly 2 min between sets
Henry and Arjun team up for Friday's 420 inspired workout. This workout left everyone in a cloud of...dust.
SFH and PaleoKit Pre-Order THIS Week.
Need to stock up on Paleo Kits for you summer travels, long bike rides, and other adventures? All out of the magic fish oil that keeps your moving and grooving? Then get your pre-order in this week!
Fill out a pre-order sheet at the front desk of the shop this week! We will bill your MBO account. All products available are listed on the pre-order sheet including: PaleoKits, Paleo Crunch Bars, Jerky Sticks, protein powder, fish oil, and more.
For more information on Stronger, Faster, Healtheir products, CLICK HERE.
For more information on PaleoKits, CLICK HERE.
Think your first few days of the Fuel Your Journey Challenge has been difficult? Think again. Caitlin sends us the "vegetable" menu from her trip to Cleveland. Luckily, she planned ahead and packed food on ice packs in her suitcase and then made a trip to the grocery. Dedication. Get some.
The Bear Complex Workout for April 23 2012
Bear Complex
35-35-35-35-35
5 sets of the sequence:
7 rounds of:
1 power clean
1 front squat
1 pushpress
1 back squat
1 push press
Rest between sets as needed. Goal is max load in a set. No changing loading during a set (duh).
See below for an explanation of all the rules in the Bear Complex.
What percentage of Americans have run around the block with a sandbag or a 45lb plate and before 6:15am?
Rules of the Bear Complex
Rules of the Bear Complex:
1. No resting on the ground (even to re-grip). Failure to do so designates a failed set and the athlete must stop.
2. Failed sets absolutely count as one of your five (duh).
3. Athletes can break up or combine hte movements as long as the following are met: the clean starts at the ground and finishes standing with the hip at full extension, squats go below parallel (duh) and push presses finished locked out overhead.
4. Push jerks are acceptable.
5. There is no time component for a set, the athlete can rest anywhere EXCEPT on the ground.
6. Athletes perform 7 rounds of the sequence to get through one set. There are 5 sets.
Essays Due in 10 Days. Workout for April 21 2012
Helen
3 rounds for time:
400m run
21 kettlebell swings (24/16)
12 pull-ups
The human sled at gymnastics on Thursday.
Essays Due in 10 Days.
CrossFit Roots is pleased to announce that it was asked to host the CrossFit Level 1 Certificate Course on June 30 – July 1, 2012. We are very excited to host this two-day seminar.
The CrossFit Level 1 Certificate Course serves a number of purposes. The CrossFit websitedescribes it best:
The Level 1 Trainer Certificate Course introduces the mechanical, conceptual, and theoretical foundations of CrossFit. Additionally, there will be “break out’ sessions for demonstration and practical application of the 9 Foundational Movements. The lectures, demonstrations, presentations, and breakouts all serve to indoctrinate participants with CrossFit’s conceptual underpinnings, while the workouts serve to reinforce/drive home the application. Events rotate approximately hourly for the duration making for two long days.
The Level 1 Certificate Course serves many different people – it is for the individual who would like to learn about CrossFit for the first time, the individual who has had a life changing experience through CrossFit and wants to gain a deeper understanding of the method, foundation, and movements, and for the individual who would like to take their first step toward coaching athletes.
Now, for the exciting news!
CrossFit Roots has FOUR spots to award to Roots athletes who would like to attend this course. To enter to earn a spot at the Level 1, submit an essay to us by April 30th.
Level 1 Essay Question:
Explain what CrossFit means to you and why you want to attend the Level 1 Course.
Submission Guidelines:
- This contest is open to current Roots members only
- All essays must be submitted in hardcopy form in a sealed envelope to CrossFit Roots by April 30th
- This is an anonymous essay contest. Do not label your envelope. You will receive instructions on how to label your envelope when you bring it to the shop to submit.
- Essays must be hand delivered. Do not mail your submission, we never read mail delivered to the shop
- All essay submissions are due by close of business on April 30th
- No late submissions will be accepted
Essay submissions will be reviewed by a team of individuals including coaches and non-coaches.
Essay contest winners will be announced on the blog on May 7th, 2012.
Post questions to comments.
Puff Puff Pass Workout for April 20 2012
In teams of two, for time:
100 box jump buy-in (partners alternate in sets of 10)
then:
5 rounds each of the couplet:
4 deadlifts
20 air squats
then:
400m team sandbag run
That's a lot of barbells!
Regional Workouts Announced! Workout for April 19 2012
Randy
75 power snatch
(75/55)
Midway through the pull-up and dip grind of yesterday.
Regional Workouts Announced!
The CrossFit Regional workouts were announced last night.
You can check them out HERE as well as watch a video describing each.
So, what do you think? Post to comments.
The CrossFit Roots Endurance Team Posts HUGE Gains. Workout for April 18 2012
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters
Diane, Matt, Mr. Exercise, Jonathan, Melani, and Wendy at one of the CFE workouts. Like to run? You'll do that at CFE. Like CrossFit? Oh, you'll do that too.
The CrossFit Roots Endurance Team Posts HUGE Gains.
Tracie sends us an update from the CrossFit Roots Endurance Team training group:
The CrossFit Roots Endurance Team kicked off the second half of the inaugural program this week. These are the guys and gals dragging themselves in for 5:30 AM Strength and Conditioning workouts (they are not 5:30 AMers by choice, trust me) and often following them up with a running workout later in the day. The Roots Endurance Team is geared toward athletes that want to focus on building their capacity for longer efforts in running, biking, swimming, rowing or other demanding endurance events. And build the endurance capacity they have…
On Monday, we retested a benchmark that the crew had completed early on. Well, kind of. The Team had run a 1-mile time trial as one of the initial CFE workouts. On Monday, they ran not 1, but 4, 1-mile time trials with 3 minutes rest in between. As you might expect, every single athlete that completed both workouts PRed. What you might not expect is that most of them improved their times by 45 seconds to a minute and a half faster than their previous mile time. Even more astonishing is that they held on to those much faster times on mile 2 and mile 3 and even mile 4. These guys have worked very, very hard and it is awesome to see the results start to roll in.
Here are a few examples. Ask them about it and let them tell you.
- Jonathan Woodard consistently beat his previous time by almost a minute each mile.
- Cheryl Lowitzer (CAL) improved her mile time by close to 2 minutes…and held on to it for multiple mile repeats.
- Lori de Brun (Killer) PRd by over a minute and made it look easy! Over and over again.
- The list goes on…ask Moishe, Diane, Wendy, or Rob. Without exception, everyone’s last mile was faster than their time trial at the start of the session.
If you see these guys around, congratulate them. If you see them in your WOD, try to catch them!
If you missed out on this Endurance Team session, start thinking about the summer session. Details to follow soon. In the meantime, join us for the open class on Mondays at 4:30.
GET READY!: The 2012 CrossFit Southwest Regionals are May 4-6. Workout for April 17 2012
Clean and Jerk
1-1-1-1-1-1-1 reps
WOD 1.0 Skill work: clean and jerk
Denham is getting STRONG!
The 2012 CrossFit Southwest Regionals: May 4-6.
Get ready! The 2012 CrossFit Southwest Regionals are coming to the Douglas County Fairgrounds in Castle Rock, Colorado on May 4-6. Check out an overview of the regional competition level here.
Come watch athletes from around the region compete for male, female, and team spots to the 2012 CrossFit Games. Nicole will be representing CrossFit Roots in the women’s individual competition.
Tickets are on sale now and are $10 for one day or $25 for all three days. Tickets are available here.
Do you plan to check out the CrossFit Southwest Regional? Post to comments.
Food Chalk Talk at 6pm Today! Workout for April 16 2012
Karen
150 wallballs for time.
(20/14)
Fun times at Get Tanked!
Food Chalk Talk at 6pm Today!
Come learn about CrossFit’s approach to food and fueling today at 7am or 6pm. If you’re signed up for the Look Good Naked Challenge, the last 15 minutes of the hour are for challenge overview and questions!
Workout for April 15 2012
Open Shop
10:30am-12:30pm
Open to members only. Sign-up on MBO.
What will you do at Open Shop today?
Look Good Naked Food Chalk Talks: Monday at 7am and 6pm Workout for April 14 2012
15 minute AMRAP:
7 push press (95/65)
7 barbell lunge
7 push-up (HR)
Faye during the Lumberjack 20 on Friday.
Look Good Naked Food Chalk Talks:
Monday at 7am and 6pm
Come to the Look Good Naked Food Chalk Talks on Monday at 7AM and 6PM.
The first :45 minutes of these talks are open to ANY Roots member who would like to learn more about our approach to health and longevity in relation to food.
Afterward, we will move on to a section for individuals who have signed up for the Look Good Naked Challenge.
We hope to see you there!
