For time, 30 burpee box jump up and overs
Free Class Today and Crocktoberfest Tomorrow!
There’s a lot going on this weekend at Roots. Read below for all the details!
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.
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!
Don’t Forget! The October Free Class and Intro Session is tomorrow at 11am! Sign-up here.
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
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
Date: October 11th, 2014
Entry Fee: $120/team
Are you signed up to compete in the Harvest Hoedown? Post to comments.
5 rounds for time of:
10 strict handstand push-ups
20 GHD sit-ups
October Newsletter and Fall Food Challenge!
Be sure to check out the October Newsletter set to hit your email inboxes this morning.
And, stay tuned. Next week we drop all the details on the EPIC 2014 Fall Food Challenge.
5 rounds of:
10 strict chest-to-bar pull-ups
20 hip-back extensions
Perform the hip-back extensions slowly and methodically.
October Free Class
Curious about CrossFit? Please join us Saturday, October 4th 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.
Roots members feel free to bring a friend to this session.
Questions? Post to comments.
Clean and Jerk
Less than one week until it goes down!
Join us for Roots’ 4th Annual Paleo Crocktoberfest crock-pot cooking contest! Bring your favorite crock-pot creation and compete against your fellow athletes for the title of Roots’ Ultimate Crocktologist!
Sunday, October 5th – 4:30pm
There will be 3 categories of competition – Entrees, Desserts, and Crocktails. There will be winners named for each category.
You do not have to compete to attend but if you are not entering a crock, please bring a side or drink to share.
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.
Click the registration link to view full rules and details of the competition.
Questions? Post to comments.
This is the last workout for the September benchmarks! Record it!
Getting Reps Just Below Your Technique Ceiling
When talking about the Olympic lifts and gaining proficiency in them, Ryan often talks about the technique ceiling, opposed to a strength ceiling.
Picture this scenario. You’re in class and working up to a 3 rep max power clean. You do your first couple of sets and then your elbows start to break early on the third set, but you still complete all three lifts and get them to your shoulder. A coach comes by and gives you a cue for how to fix it. You listen and try with all of your focus to accomplish the lifts without pulling early. But it happens again. You go down in weight, and just by five pounds, and voila, it’s fixed! So you go up those five pounds again, and the coach walks over to you and says, “You’re pulling early again.”
What the heck coach!? It’s just five pounds and I’m still making the lift!
Ever been in this situation? You’ve reached your technique ceiling. The maximum weight that you can lift with good form. Any more weight on the bar and while you can still accomplish the task, the way in which you did it will not progress you in the long run.
And the key to that last statement is “in the long run.” We can accomplish the work in many ways, but there are fewer ways in which the work done on that day will propel us further in the years to come.
Listening to your technique ceiling requires a lot of listening to your brain and ego. If your brain is telling you not to go up, but your ego is telling you that it’s ok, that is a great time to recognize the situation and work technique.
Today when you deadlift, listen to your body, brain, and ego and if a new 3 rep max with great form is not in the tank today, take pride in working your technique ceiling for the day.
How do you manage your brain and ego? Post to comments.
Reminder! The 9:30am workout will be held at North Boulder Park. Meet at the southwest corner of the park (the usual spot).
There will be Open Shop from 6-8pm.
Six 2 minute rounds, alternating between:
Run 200m, max reps lunges
Run 200m, max reps squats
Real nutrition makes its way to the NBA
Read about Lebron James’ 67 day ketogenic diet challenge here. He got the idea from his ex teammate Ray Allen who has embraced the Paleo diet to increase his ability to recover.
In Teams of 4:
4x100m Sandbag Relay
100 Medicine Ball Clean to Overhead
50 Medicine Ball Clean to Overhead
Meet at the Track
Centennial Middle School
2205 Norwood Ave
Meet Trevor at the southwest corner of North Boulder Park
There will be Open Shop from 6-8pm at Roots. Come in and finish your weekend off right!
Reminder! Open Shop on Sunday has been moved to 6-8pm for this weekend only.
4 rounds for time:
15 Abmat Sit-ups
15 KB swings (24/16)
Pam on the Podium
Last weekend Pam and Jim competed in the Front Range Masters Championships at Front Range CrossFit in Denver, Colorado.
Pam took 3rd overall in the women’s 50-54 age category and improved her performance in all areas greatly from her previous year.
Jim took 7th in men’s 40-44 division.
A big congratulations to these two!
Check yesterday’s post for updated instructions for getting SugarWOD installed on your Android phone.
As many rounds as possible in 20 min:
Fashion Friday Recap
A big thank you to Chelsea Boulder and Liz of Mile High Style for hosting last week’s Fashion Friday! We had a blast hitting the town! Liz described dressing yourself well as a process. Establish a strong foundation of basics, shop with purpose to enhance that foundation, and learn how to maintain it- not unlike sticking to a paleo or zone diet. What CrossFitter wouldn’t like that?
For those of you who missed it, here are a couple of Liz’s words of wisdom. It sounds simple but the foundations are the key to success.
3 Simple Key Points for dressing a fit physique -
- Good style = impeccable basics + bold accessories
- Start with the foundation for your wardrobe before investing in special pieces
- Athletic bodies should maximize length: v-neck, tops hit at hips, add height
10 Clothing Basics for Every Closet -
- skinny/straightleg jeans in blue and grey
- v-neck tshirt in white and grey, longsleeve and shortsleeve
- tank top in white and black
- white buttondown
- nude camisole or tank
- silk camisole
- black or navy blazer
- jean jacket
- black leggings