10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups
Free Class & Intro Today at 11am
Curious about CrossFit? Please join us today at 11am for a free class and introductory session. We’ll introduce you to a workout and teach you about CrossFit and how we operate at Roots.
Questions? Post to comments.
4th of July WOD.
In teams of four complete the 4th of July Extravaganza.
Happy 4th of July
Today’s workout STARTS AT 10AM (that means we’ll start warming up at 10am, going over the workout, movements, etc.). Doors open at 9:30am.
Please bring a food item to share. BYOB too!
We’ll see you there!
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Four-division and 6-time World Champion boxer Robert Guerrero used CrossFit to train for his most recent fight. See his training video at the Ranch in Aromas, California above. View his pre-fight video below. He’d go on to win his fight on June 22nd against Kamegai.
CrossFit can make us fit but it can also enable us to do the sports we love, better.
July Free Class is Saturday and Other Weekend Events!
Curious about this thing called CrossFit? Have a friend that’s curious? Roots will host the monthly Free Class and Intro Session this Saturday, July 5th at 11am. Come join Nicole for an hour-long introduction to CrossFit and Roots. It’s always a good time!
If you’re a current Roots member you are more than welcome to come to the intro session with your friend.
And, for the Roots Crew, don’t forget about the holiday weekend festivities and class schedule:
Friday, July 4th – 9:30am
4th of July team workout followed by the Annual Shop Breakfast. Please sign-up at the shop front desk to bring one of a few specific items for the great breakfast sandwich cookout!
Saturday, July 5th – regular class schedule
8:00, 9:00, 10:00am
Sunday, July 6th – regular class schedule
8:30, 9:30am group classes
10:30-12:30 open shop
3 rounds for time of:
25 GHD sit-ups
205-lb. clean and jerks, 5 reps
Yampa Valley Beef – Whole, 1/2, and 1/4 Cow Orders
Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps
Annual Fourth of July Workout and Breakfast!
Just four days until the annual 4th of July workout and shop breakfast!
When: 9:30am for the workout, breakfast to follow
We’ve rented the grill to construct the greatest gluten-free, mostly Paleo breakfast concoction around!
Please sign-up at the shop front desk to bring one of a few specific items we’ll use to make breakfast sandwiches.
Don’t forget to sign-up in MBO for class! We’ll see you there!
Questions? Post to comments.
Don’t forget! Meet back at the track today! Centennial Middle School
Ten 100 meter sprints for time.
Rest as needed between efforts. Post best and worst times to comments.
Upcoming Event Reminders!
A lot of great things are happening at Roots! Check it out!
4th of July Potluck – 9:30am
Come on out for the annual +4th of July team workout and potluck breakfast. We’ll rent a grill (a BIG one) and fry up eggs and breakfast sandwiches (gluten-free). Please sign-up at the front desk to bring one of a few food items for the breakfast extravaganza.
Yampa Valley Whole, 1/2, and 1/4 Beef Shares
Yampa Valley Beef cow shares are back for summer! All of the details including a sign up sheet are available on a clipboard on the big freezer in the retail area.
Cool Cruel Summer – Episode 3 – July 17th
Get excited for the 3rd Episode of the Cool Cruel Summer! The workout is McGhee, FATE is bringing the BBQ Truck and selling dinner, and Suerte will be back mixing drinks, AND DJ Double Under will be in the house with musical heats!
3 rounds for time of:
20-lb. medicine ball cleans, 50 reps
Run 800 meters
Meet at Centennial Middle School Track
Oh yea! Meet us at Centennial Middle School Track for today’s workout at 8:30 or 9:30am.
Sure, running 800s in the parking lot is ok when you have to, but come test this mainsite workout on a real live track!
Centennial Middle School
2205 Norwood Ave
5 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps
Thank you to everyone who contributed their thoughts, ideas, and reminders to the Shop Etiquette page!
As the top of the page says, “We’re a community of athletes bonded by the method in which we train, an admiration for each other’s individual accomplishments, and a commitment to personal accountability and mutual respect.”
A little etiquette goes a long way and we all need a friendly reminder now and again. Please take a moment to read over the Shop Etiquette page! It’s located in the About Us drop down, or you can view it here.
Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters
Post rounds completed to comments.
Performance and Body Composition Gains Through Refining the Inputs: Cara’s Challenge Recap
1. Why did you sign-up for the challenge? I had two main goals in signing up for the challenge: (1) to lose body fat and lean out, mainly to feel better and so my clothes would fit better, but also to help with body weight movements; and (2) to reacquire some of the discipline and self control that I used to have with regards to food (both quality and quantity, as I opted to include a zone component to my challenge).
3. What was your typical day of food like before the challenge? My typical day of food before the challenge wasn’t all that different than while on the challenge, at least during the week. Meals were made up of pretty much the same foods – eggs, nuts or nut butter, and fruit for breakfast; salad/roasted vegetables/fruit, rotisserie chicken/deli turkey/meat, and avocado for lunch and snack; and meat, vegetables, and avocado for dinner. However, before the challenge, I also used to eat a 1 block snack before early a.m. workouts and generally ate too many nuts/nut butter and too much fruit. I also snacked too much in the late afternoon and got into a few bad habits — eating chocolate (like every day!), drinking beer (after skiing on the weekends), eating sweet potato fries on the weekends, etc.
4. What was the biggest change you had to make to your food during the challenge? The biggest changes that I made were (1) cutting out my 1 block snack before early a.m. WODs to consolidate meals to 4 3-block meals per day (at 8am, noon, 4pm and 8pm), and (2) resisting additional snacking in the afternoons when I felt tired/low on energy and patience. On Nicole’s advice, I cut the early a.m. snack to shorten the window during which my digestive tract is working (producing insulin) to 12 hours. It was rough for a couple weeks – felt super low energy during WODs, but surprisingly, my performance didn’t suffer at all, and I did get used to it. Now it’s much easier because I don’t have to make an extra meal and can use the extra time to foam roll before class (or sleep in 5 minutes!).
5. What did you see as the biggest obstacle to succeeding in the challenge? How did you overcome it or learn to alleviate it during the challenge? I think my biggest obstacle was trying to stay sane and not get crazy obsessed with food/eating (when is my next meal? what am I going to eat? what if I’m still hungry?) and fluctuations in my weight (I weighed myself every day). I’m not sure that I did very well in overcoming this during the challenge – pretty sure that I was a little crazy the whole time! I was a little too obsessed with the numbers on the scale and would get a little upset if it went up from day to day, but then it was also motivating to eat perfectly the next day.
6. What was your darkest moment in the challenge? The last two weeks of the challenge were hard for me – I was sick of being super strict with zone (even with drinking opportunities and win meals) while not seeing super drastic results on the scale. I felt like even though I had DOs/WMs to use, I didn’t want to use them because I wanted my weight to go down. Also, during the last two weeks, my body started to feel really beat up (low back issues, left elbow tendonitis, etc.), which affected my performance during WODs and was very frustrating. Other dark moments – dealing with guilt when I wasn’t eating perfectly according to zone.
7. Brightest moment in the challenge? Two come to mind – one during the challenge, and one a couple days after it ended – and shockingly, both were performance-related (and neither were related to low numbers on the scale!). 1) I got dead hang pull-ups for the first time *ever* in my life (and I’ve wanted them since I was a kid, doing the “flexed arm hang” in the presidential fitness test) – what an awesome feeling! Strict pull-ups literally have been my #1 goal since I started at Roots in May 2010. 2) I went for a run around my neighborhood a few days after the challenge ended – on my birthday, after having a few drinks and cheat meal (sushi) the night before, and not getting enough sleep. I hadn’t run on my own in a while and would have thought it wouldn’t have gone well. However, I felt great – ran up all the hills, felt strong/fast/good. When that run ended, I was so happy and felt so good that oddly, it liberated me from my scale. I never felt that happy just seeing numbers on a scale and it *finally* sunk in that it’s more important for me to go by how I feel, how my body is performing and how my clothes fit than what the scale says.
8. Did you cook for yourself only? Family? Friends? How did they receive your new food requirements? I cooked breakfast, lunch and snack for myself. My husband cooks most dinners (and to be honest, I usually eat meat leftover from dinner for lunch/snack or otherwise buy rotisserie chicken/deli meat). So, to rephrase, I cook eggs for breakfast and roast vegetables for lunch/snack; otherwise, I eat raw foods. We didn’t cook for others much, and we didn’t go out much during the challenge. My husband is used to my strict “food requirements” and was ok with it for the most part. I think my giving up alcohol was the hardest part for him.
9. Did you notice a change in performance during the challenge? Yes – I PR’d a bunch of lifts/workouts, got my first deadhang pull-ups, etc. I would say my performance definitely improved, even though I often didn’t feel that great while working out (often felt tired and low energy, and had some nagging issues/tweaks).
10. Did you notice any other lifestyle/health changes during the challenge? Changes in sleep, energy, focus, aches/pains, happiness, leanness? My leanness definitely improved during the challenge. The other changes are a mixed bag — I actually didn’t sleep very well (often didn’t get enough sleep and had really strange dreams), often felt low energy, acquired some aches/pains, and was overall a little crazy/obsessed with food and results/weight. That being said, it definitely made me aware that I tend to eat as an emotional reaction to stress/anxiety and when I don’t get enough sleep. Ultimately, I also realized that eating according to zone/paleo is a long-term approach, not just for a 2-month challenge. My results, while not as drastic as I would’ve hoped, were pretty good for 2 months, and should only get better as I stick with it long-term. My semi-liberation from the scale was also a huge plus!