3 rope climbs
This is part of your yearly benchmark series. LOG YOUR RESULTS.
Cool Cruel Summer July is Next Week
The second installment of the Cool Cruel Summer is upon us! Come join us next Thursday for another evening filled with barbells, YellowBelly fried chicken and Paleo Pong.
Just like last time, we’ll have a food order link on the blog all next week so please pre-order your food. You’ll sign-up on MBO and then sign-up for a heat at the front desk upon arrival.
Go HERE to see the WOD lineup.
4 rounds for time of:
row 500 meters
135-lb. push presses, 15 rep
Firecracker 50 Recap
6 Year Anniversary Apparel Pre-Order
60 one-legged squats, alternating
40 single-arm overhead squats, 35-lb. dumbbell
30 handstand push-ups
20 thrusters, 35-lb. dumbbells
Meet a Root: Charity Watson
1. Vitals: Charity Watson. I joined roots in February 2015.
2. Where were you born/raised? I grew up in Green Bay, Wisconsin. No, I don’t like cheese, and yes, I’m a Packer fan…if you’re not your family will disown you.
3. Married, kids, family? Nada!
4. What do your days consist of? Working out, video editing, pouring beers at Twisted Pine, and planning my next adventure now that I decided not to go to grad school.
5. What is your favorite thing about CrossFit? I’ve always been driven to things that push my edge, whether that be physically, mentally, or emotionally. I love that CrossFit has the ability to push those edges in such a short time frame. Some days it’s a physical edge of how much can my body really do… other days I watch myself pushing a mental edge. Either way it’s growth. The community is really awesome as well.
6. What is your least favorite thing about CrossFit? Constantly wondering if it will ever stop hurting so much… I’m guessing not…
7. Favorite WOD or movement? Rowing and dead lifts.
8. Lease favorite WOD or movement? Pull ups, snatches…
9. Do you have any goals in CrossFit? Pull-ups with no bands by the end of the year! Getting handstand push-ups would be awesome too.
10. When you’re not CrossFitting, what activities keep you busy? Hiking, backpacking, soccer, running, biking… Basically anything!
11. How do you make CrossFit a part of your weekly schedule? I usually aim for 4 mornings a week, and then do other activities in the evenings and on weekends. CF is the first kind of workout that I’ve been able to do consistently in the morning and I love how strong it makes me feel going into my day.
12. Any favorite stories about a CrossFit experience? Funny, comical, happy cool? Nicole used to come sit at the bar when I worked at Snooze and I loved chatting with her. I had always been super skeptical about CrossFit but she told me to come and try it out. At the time, life was in one of those roller coaster seasons and I was on the verge of relapsing into an addiction I had spent years recovering from. One night I was feeling particularly vulnerable but decided that I’d at least go to a WOD first. It happened to be back squats and one of those WODs where the last round we go one by one. Everyone cheering each other on, spotting one another, and pushing their limits to PR totally dissipated my urge to relapse that night and gave me strength to move forward. Ultimately CrossFit, the coaches, and everyone in this community have given me so much strength through a difficult season and reminded me that I am much stronger than I believed. A huge thank you to all the coaches and especially to Nicole for reaching out!
13. Anything you’d like to add? Abe, you’ll never catch me!
CrossFit programming is defined as constantly varied functional movements performed at high intensity. To some, constantly varied appears to be random but in well-planned programming it is anything but. Lets start by defining some important terms.
constant – occurring continuously over a period of time.
variation – a change or difference in condition, or level, typically with certain limits.
random – made, done, happening, or chosen without method or conscious decision.
Now that we are clear on what the terms mean it should be clear that constantly varied programming is one that uses continuously changing or different workout stimuli. Those stimuli can be exercises, loads, time domains, ranges of motion, etc. The possibilities are truly endless, but by definition of varied stimuli can begin to repeat themselves as well so it becomes important as a Coach to keep an eye on what movement patterns we are hitting, at what time domains, what loads, and what amount of volume so that we don’t overdue any one particular stimulus. That doesn’t mean that we’ll never use the same stimuli back-to-back (remember the back-to-back chest-to-bar pull-ups last week?) but it ensures that we’re aware of it when we do and that we don’t do it too often.
Random programming would be throwing exercises into a hat and then pulling them out, assigning rounds loads and reps without any method and calling it good without any real analysis of how that looks over the course of a week, a month, or a year. This style of programming could setup an athlete to squat seven days straight or maybe not squat at all in a week. It doesn’t take into account what was done the day before and what is programmed the day after. More than likely it would create an athlete who was either injured a lot, very sore all the time, or very imbalanced in their skill set.
Constant variation allows us to build athletes that are more well-rounded and up to any task that life could throw at them at any given moment. It keeps things fresh, athletes humble, and workouts fun and effective. The art of constantly varied programming is keeping just enough of a grip on it that workouts don’t become random and unsafe but free enough that our own biases don’t sneak in and takeover.
Complete as many rounds as possible in 20 minutes of:
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups
South Regionals Review
The CrossFit Games are fast approaching! Check out this video to get a recap on what happened at the South Regional. (Hint: the female winner goes to Roots.)
4th of July WOD
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. Breakfast after.
Please bring a food item to share. BYOB too!
We’ll see you there!
Complete as many rounds as possible in 12 minutes of:
70-lb. dumbbell squat snatches, 10 reps
20 box jumps, 24-inch box
1 Day Away
Tomorrow is the annual 4th of July WOD and Breakfast! Please remember to sign-up ahead of time like normal so we know how many to expect. Visiting athletes please email firstname.lastname@example.org to reserve a spot.
Don’t miss out on the annual shop breakfast afterwards! We’ll provide eggs, bacon and cold-brew coffee. You can sign-up to bring a side or drink to share at the front desk. Our friends from Teton Waters Ranch will also be providing breakfast sausages and they will be onsite with other varieties of their 100% grass-fed beef products.
See you all there!
5 Rounds with a partner:
20 wallball (20/14)
Bring a Friend Day!
Today is the day! The day to bring that person that you’ve been trying to convince to give CrossFit a try into Roots to try out a workout with you. Click here to read the original post and look below for details.
What time? It’s all day! All group WOD’s are participating so you pick the time, sign-up yourself as usual and show up with your friend. We will take it from there.
Who can I bring? Anyone. CrossFit experience or not, all are invited.
Do I need to signup for my friend? Nope. You can have them create an MBO profile ahead of time or we’ll have them do it at the shop, but please arrive 5 minutes early if that’s the case.
I’m not sure if they can do the WOD. Not to worry. We have scaling for all the movements, for all fitness levels and any movement restrictions. The brand-new-to-CrossFitters will be doing fewer reps and rounds as well.
Can I still come if my friend bails? Absolutely! We will partner you with someone or scale the WOD to be done solo. Either way you’re going to leave tired and sweaty.
Tomorrow, Thursday, is Bring a Friend Day at Roots!
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
And Then There Were Four
Welcome to the world the newest member of the Christensen clan, Campbell Lane Christensen! You’ve all seen Nicole around the shop working hard and smart awaiting her arrival and the wait is over. She was born early yesterday morning at a healthy 8lbs and 20.5in.
Congrats Eric, Nicole, and Hattie!