Cool Cruel Summer July is Next Week 

5 rounds:
run 200m
3 rope climbs

This is part of your yearly benchmark series.  LOG YOUR RESULTS.

18913630973_16509a6f90_k

We had a great turnout at the annual 4th of July Workout and Breakfast.

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.

Firecracker 50 Recap 

4 rounds for time of:
row 500 meters
135-lb. push presses, 15 rep

image1

Firecracker 50 Recap

Over 4th of July Weekend, a crew of Roots athletes and friends grabbed their mountain bikes and headed up to Breckenridge to take on the Firecracker 50. The mountain bike race is a grueling 50+ miles of long gradual uphills, punchy climbs, flowing single track, and fast descents. 
 
Most of the crew joined forces into 2 man teams for the partner relay. In the relay, each teammate rode one 26 mile lap of the course. 
 
The team lineups were:
Molly Ware and Laura Munro – Both ladies rode incredibly strong as a female duo, crushing the infamous French Creek Climb. 
 
Coy Decker and Tracy Emmanuel – This was Coy’s first mountain bike race ever and the two finished the race with big smiles in true Roots spirit. 
 
Ali Minton and Rick Vermeil – This was also a first race for Ali who already has plans to register for next year and Rick, a seasoned veteran, anchored their team with a strong performance. 
 
Bob Africa and Chris Munro – These two rode their laps in a blazing 2 hours each, finishing in 12th out of 127 teams in their division. 
 
The full 50 miles is not for the faint of heart. Big ups to Jordan Logan and Michele Delman who attempted the feat! Jordan finished the 50 miles in just over 5 hours! What an effort! 
 
Congrats to everyone who participated! How are you using your fitness outside of the gym this summer? Post to comments.

6 Year Anniversary Apparel Pre-Order 

Power Snatch
3-3-3-3-3-3-3

Power Clean
3-3-3-3-3

Where are your Roots?

Where are your Roots?

6 Year Anniversary Apparel Pre-Order

Show the world where your Roots are! 
 
We’re celebrating Roots’ 6 year anniversary with our favorite Anniversary Tee yet! Available in multiple color and style options, you can choose exactly the combination you want! 
 
Some colors will be available by pre-order only so don’t miss your opportunity to order now! 
 
Pre Order Details
Dates: Preorder will run today through Monday, July 27th
How to Order: Order at the Roots front desk or through the Square Store 
Delivery: Shirts are expected to come in the week of August 14th
Women's Tees - Printed on Next Level Apparel, Tri-Blend Crew (same sizing as Flag Tee).  Sizes: S-XL  Cost: $24

Women’s Tees – Printed on Next Level, Tri-Blend Crew (same sizing as Flag Tee).
Sizes: S-XL
Cost: $24

Men's Tees - Printed on Next Level Apparel, Tri-Blend Crew (same sizing as Flag Tee). Sizes: S-XXL  Cost: $24

Men’s Tees – Printed on Next Level Apparel, Tri-Blend Crew (same sizing as Flag Tee).
Sizes: S-XXL
Cost: $24

Women's Tanks - Printed on Next Level Apparel, Tri-Blend Racerback Tank (same sizing as I Heart Roots Tank). Sizes: XS-XL  Cost: $24

Women’s Tanks – Printed on Next Level Apparel, Tri-Blend Racerback Tank (same sizing as I Heart Roots Tank).
Sizes: XS-XL
Cost: $24

Unisex Long Sleeved Hoodies - Printed on Next Level Apparel, Unisex Tri-Blend Hoody.  Sizes: XS-XL  Cost: $30

Unisex Long Sleeved Hoodies – Printed on Next Level Apparel, Unisex Tri-Blend Hoody.
Sizes: XS-XL
Cost: $30

 

Meet a Root: Charity Watson 

For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row
40 single-arm overhead squats, 35-lb. dumbbell
30 handstand push-ups
20 thrusters, 35-lb. dumbbells
10 muscle-ups

16875196607_477c8cbf30_k

You can find Charity kicking ass in the early morning hours.

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!

Constantly Varied 

Annie
50-40-30-20-10
double-unders
sit-ups

then,

Back Squat
3-3-3-3-3

17013011845_e7f19f4dfb_k

Sam showing-off a good bottom position in the handstand push-up.

Constantly Varied

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.

South Regionals Review 

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.)

Happy 4th of July! 

4th of July WOD

fourth-of-july-greeting-cards-2014-7

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!

1 Day Away! 

Complete as many rounds as possible in 12 minutes of:
70-lb. dumbbell squat snatches, 10 reps
20 box jumps, 24-inch box

19277306022_c1c6c2fc0b_k

5:30am crew going hard early.

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 stefanie@crossfitroots.com 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!

 

Bring a Friend Day! 

5 Rounds with a partner:
10 burpees
20 wallball (20/14)
30 double-unders
Run 400m

18660916704_9259332e6b_k

We know it can look intimidating, so bring your friend so we can show them that it’s for everyone.

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.

 

 

And Then There Were Four 

Tomorrow, Thursday, is Bring a Friend Day at Roots!

DT
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

FullSizeRender.jpg

One big fit happy family!

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!