Food Challenge Results Coming Soon 

Women’s Only free Beginner Class on Monday, January 12th at 10:30am.
Women’s Only January On-Ramp Course begins Monday, January 19th

Today’s workout is at the Centennial Middle School track.  Come find out what track WODs are all about!

With a partner:
10,9,8,7,6,5,4,3,2,1
partner wallball throws
run 100yds
kb swings

googsmattsled

Googs and Matthew team up on the sled.

Food Challenge Results Coming Soon

The results are in for the PR Your Life Food Challenge, but you’ll have to wait one more day to see them.  Check back tomorrow for a full analysis of what happened and to see who was the overall winner!  The results are pretty amazing, as usual.

Spice Up Your Life 

Women’s Only free Beginner Class on Monday, January 12th at 10:30am.
Women’s Only January On-Ramp Course begins Monday, January 19th

Today’s workout is at the Centennial Middle School track.  Come find out what track WODs are all about!

In teams of 3:
1.5 mile sled drag
1.5 mile run

yolanda

Yovanna putting in extra work to perfect her squat. Looking good!

Spice Up Your Life

One of the things I hear most often from people who are either just starting to try Paleo or people who don’t know anything about Paleo is that food is boring when you remove sugar and grains.  I like to reply with “well, who made it boring”.

Food is as boring as you choose to make it.  You can’t tell me that having choices of any meat in the world, any fruit and vegetable in the world, any natural fat in the world, and any spices, doesn’t give you enough options to make something tasty.  If your food is boring, it’s time to experiment.

Thanks to a new book that Ari and I got, “The Flavor Bible” by Karen Page and Andrew Dornenburg, our meals have been getting better and better.  It’s basically an index of foods and spices followed by a list of other foods and spices that they pair well with.  Some are no-brainers, like “salt + pepper”.  It’s really listed.  Others are more unique, like “coriander + chili peppers + mustard + black pepper”.  And it doesn’t have to go into some elaborate recipe.  In fact, the majority of flavor combinations we’ve tried have gone into our eggs in the morning.  If it’s good we’ll start trying it in other foods, and we haven’t been let down yet.

The book isn’t just spices, it also includes just about every food you can think of, but no recipes which means you have to be willing to experiment.  It doesn’t get you out of the job of cooking, but it certainly ups your game in the kitchen and makes sticking to Paleo a whole lot easier.

What are your go-to books in the kitchen?

Shout Out Friday! 

Women’s Only free Beginner Class on Monday, January 12th at 10:30am.
Women’s Only January On-Ramp Course begins Monday, January 19th

21-18-15-12-9-6-3 reps for time of:
power cleans (95/65)
sit-ups
back extensions

robovs

Rob working a deep overhead squat

Shout Out Friday!

Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.  

Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Friday!

What exactly is a shout out?  See below.

shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey.

Examples include:
“I’d like to give a shout-out to Jeremy for rocking the c2b pullup ladder!”
“I’d like to give a shout-out to Ian for pulling 415 off the ground Monday!” 
“I’d like to give a shout-out to Sylvia for displaying perfect pushups all the way through Loredo!”

Post to comments your shout-outs. 

Where’s Your Mindset? 

Women’s Only free Beginner Class on Monday, January 12th at 10:30am.
Women’s Only January On-Ramp Course begins Monday, January 19th

“Loredo”

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

kidspic

Where’s Your Mindset?

One thing we love about CrossFit and, perhaps even moreso, CrossFit for Kids and Teens, is how it serves as a tangible reminder that working hard can lead to improvement. Lots of academic research shows that kids do better in school when they have a growth mindset, when they believe that if they work hard, they can improve intellectually. The opposite, a fixed mindset, sets up kids to feel that if they get something wrong, they’ve failed and they can’t do anything about it. CrossFit shows us on a daily basis that if we work hard, we can improve. Check out this neat post by Sal Kahn for more on this; The Learning Myth: Why I’ll Never Tell My Son He’s Smart.

 Also, the CrossFit Roots Kids’ New Schedule starts January 12th. 

  • Monday from 3:30pm to 4pm
  • Wednesday from 4:30pm to 5pm
  • Thursday from 3:30pm to 4pm

Email trevor@crossfitroots.com for more information on the Roots Kids Program.

The OPEN is Coming! 

Women’s Only free Beginner Class on Monday, January 12th at 10:30am.
Women’s Only January On-Ramp Course begins Monday, January 19th
Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 body-weight overhead squat ladder
dizon

A little flashback to Dizon floating through Open WOD 14.5

The OPEN is Coming!

The 2015 CrossFit Open is on it’s way!  What is the Open?!  The CrossFit Open is an annual global competition and qualifier for the CrossFit Games.  Each year CrossFit HQ releases a series of WODs that must be completed at registered affiliates (that’s us) who follow particular guidelines and standards so that their score may then be submitted to the CrossFit Games site.  At the end of the series all the athletes are ranked by their score and the top athletes from each region are then invited to Regionals.  In essence it’s the 1st of 2 steps an athlete or team must take to compete in the Games.

But here is the cool part and what sets CrossFit apart from all other sports.  EVERYONE can participate!  In fact, over 200,000 people competed last year.  141 of those athletes were from Roots, making us the largest participating affiliate in the South West, and we qualified a team to compete at Regionals.

Each year things are done a little bit differently, but don’t worry because we have you covered, just keep your eye on the blog for details of how it will go down at Roots and why you should all participate.  There is even a scaled division this year!

Registration begins January 15th.

For more details on this years setup go HERE.

January Mobility Begins! 

13.1
17min AMRAP:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possibleChest-to-bar pull-up ladder

Your coach will work with you to decide on one hip and one shoulder mobility piece for the entire month.

Your coach will work with you to decide on one hip and one shoulder mobility piece for the entire month.

January Mobility Begins Today!

Today, your coach will assign you two mobility tasks for the whole month of January. As always, all you need to do is come to class.

The goal is to see if focused mobility work (increased volume, reduced variation) will lead to mobility gains. We’ve targeted fundamental areas and picked a variety of tasks to suit athletes at the shop and their less than mobile areas!

Read more here.

See you at the shop.

Athlete Spotlight: Erika Andresen 

Women’s Only free Beginner Class on Monday, January 12th at 10:30am.
Women’s Only January On-Ramp Course begins Monday, January 19th

Deadlift
1-1-1-1-1-1-1 reps

Erika has been a member of Roots since October.

Erika has been a member of Roots since October.

Athlete Spotlight: Erika Andresen

1. Vitals: Name and when you started CrossFit
Erika Andresen. I began at CrossFit Roots at the beginning of October.

2. Where were you born/raised?
I am from Massachusetts, Cape Cod and Martha’s Vineyard as well as various towns around Boston. I have lived in CO for the last 23 years with brief stints in Hawaii and Uganda.

3. Married, kids, family?  
I am married to Stevan Simich and we have two lively boys, Nathaniel (8) and Kai (5 1/2).

4. What do your days consist of?
Most days start with the chaos of getting two small people dressed, fed and out the door to the school bus and then 3 days a week I am off to Roots, followed by walking the dog, taking care of our 15 chickens and their coop and run and all the other boring daily chores, shopping, laundry, cleaning and cooking–lots of cooking! Feeding 2 growing boys and a husband takes a lot of planning. I love to cook and really enjoy providing my family with nutritious, healthy food. The most recent food challenge has really kept me busy planning and preparing.

5. What is your favorite thing about CrossFit?  
The first time I ever heard about CrossFit (years ago), I knew I would love it. I have always loved the concept of functional fitness and the workouts sounded diverse, challenging and fun. I have not been disappointed. I love that I never know what to expect from day to day, other than the fact that I will be challenged. I really love the “vibe” at Roots. There is not a lot of ego and everyone I have met so far is kind, supportive and positive. That can be really hard to find in a town full of so many über athletes.

6. What is your least favorite thing about CrossFit?
There is not much that I don’t like about CrossFit. Sometimes there is some resistance to getting out of the house to go to a workout–just because I know it is going to be hard, but as soon as I get in the door, that all goes away.

7. Favorite WOD or movement?
I have been loving working on pull-ups.

8. Least favorite WOD or movement?
Nobody likes burpees, right?!

9. Do you have any goals in CrossFit?
A goal I have set for myself is to be able to do 10 pull-ups without any bands–by summer!

10. When you’re not CrossFitting, what activities keep you busy?
My favorite activity is Telemark skiing. I have skied all my life and about 23 years ago I decided to try telemark and I never looked back! I’m now getting to enjoy watching my boys discover the joys of skiing and it is the BEST! I love to ride horses when I get the chance. We also do a lot of fishing and even some lobstering when we are back East.

I also love my job. I work night shift as an RN at BCH in the Neonatal Intensive Care Unit. I work with some amazing people and I feel so privileged to be a part of such a sacred and important time in people’s lives.

11. How do you make CrossFit a part of your weekly schedule?  
I make sure that I get to CrossFit by making it a priority. I schedule as much of my life as possible around my workouts. Taking care of myself has finally come back to the forefront of my life and I’m not letting that go anytime soon!

12. Anything you’d like to add?
The women’s only class is fantastic! From day one I felt welcomed and there is such a sense of support and camaraderie among the women. Ali is an amazing coach and has such patience with all of us! We all get along so well and LOVE to chat–I hope Ali knows that we don’t mean any disrespect!

Want to give the Women’s Only Program a try?
Roots’ Women’s Only program will host a free Beginner Class on Monday, January 12th at 10:30am.
Women’s Only January On-Ramp Course – Monday, January 19th – Friday January 30th @ 10:30 am

Benchmark Retest! 

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Kelly is part of the yearlong benchmark series.  Log it!

Chris Hinshaw at Roots presenting his Aerobic Capacity Seminar yesterday.

Chris Hinshaw at Roots presenting his Aerobic Capacity Seminar yesterday.

Benchmark Retest!

Kelly is part of the yearlong benchmark series of workouts.  Come get a score for this longer effort and be sure to LOG IT!

Roots Welcomes Chris Hinshaw! 

21-15-9
deadlift (185/135)
overhead squat (135/95)

Chris Hinshaw has coached many of the top CrossFit Games athletes such as Camille Leblanc-Bazinet.

Chris Hinshaw has coached many of the top CrossFit Games athletes such as Camille Leblanc-Bazinet.

Roots Welcomes Chris Hinshaw!

We are excited to welcome Chris Hinshaw to Roots today for his Aerobic Capacity Seminar!

Regular group classes today (8, 9, 10am).

SEMINAR DETAILS FOR PARTICIPANTS

Time: 11-3pm

Location: 2406 30th Street.  Entrance is on the left just after Pollard Jeep going North on 30th street.  Look for the unit with the double glass garage doors.

Seminar Details HERE.

Questions?  Post to comments. 

Get Focused. Mobility Focused. 

Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder

David testing out the new pull-up bar at the shop.

David testing out the new pull-up bar at the shop.

 

Get Focused. Mobility Focused.

Sometimes mobility goals take consistent effort – doing the same mobility work day in and day out. The best way to make that happen is to set aside time to do your mobility work every day. And, because we want the best for you, we’re going to expect that you set aside time every day in your busy lives to do this. “Sell the house, sell the car, sell the kids;” January is time for you to get focused on mobility.

You don’t want to sell the kids? No problem. As it turns out, we’re going to have you do the mobility in class. Starting this Tuesday, the next time you come to class you will be assigned two mobility tasks. Every day you come to the gym in January, you will do THE SAME two tasks during mobility time in the class hour. You’ll get good at those two tasks, which is the point.

The goal is that you’ll see significant improvements in important mobility aspects.  

In general, each athlete will be assigned one of two hip mobility tasks and one of two shoulder mobility tasks. We’ll post more details before Tuesday. Your coaches will decide for you. This should be fun, and we’re excited to see what improvements we make as a community.