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.

October Free Class 

5 rounds of:
10 strict chest-to-bar pull-ups
20 hip-back extensions
Perform the hip-back extensions slowly and methodically.

Serious mobility happening here

Serious mobility happening here!

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.

Crocktoberfest 2014 

Clean and Jerk
1-1-1-1-1-1-1 reps

Jake made it through all 40 muscle-ups in the workout last week.  Word.

Jake made it through all 40 muscle-ups in the workout last week. Word.

Crocktoberfest 2014

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

REGISTER HERE!

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. 

Getting Reps Just Below Your Technique Ceiling 

Deadlift
3-3-3-3-3
This is the last workout for the September benchmarks!  Record it!

Every year Wilder shares apples from his trees during the fall.  Check out the bag at the shop!

Every year Wilder shares apples from his trees during the fall. Check out the bag at the shop!

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. 

Real nutrition makes its way to the NBA 

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

Don’t ever do this with chalk at the shop.

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.

 

Weekend Schedule 

In Teams of 4:
4x200m Relay
4x100m Sandbag Relay
100 Push-ups
100 Medicine Ball Clean to Overhead
50 Push-ups
50 Medicine Ball Clean to Overhead
4x400m Relay

Gavin and Jordan spend some time upside down

Gavin and Jordan spend some time upside down

Weekend Schedule

Saturday

Meet at the Track
Centennial Middle School
2205 Norwood Ave
Boulder, CO

Sunday

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!

 

Pam on the Podium 

Reminder!  Open Shop on Sunday has been moved to 6-8pm for this weekend only. 

Power Clean
3-3-3-3-3
then
4 rounds for time:
15 Abmat Sit-ups
15 KB swings (24/16)

Pam took 3rd place this past weekend.

Pam took 3rd place this past weekend.

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!

Fashion Friday Recap 

Check yesterday’s post for updated instructions for getting SugarWOD installed on your Android phone.

“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Fashion Friday Recap

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
  • cardigan
  • jean jacket
  • black leggings