Rising Obesity 

10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories

Rest 1 minute between rounds. Score equals the total number of calories rowed.

Slamball magic.

Slamball magic.

The Whys of Rising Obesity

The Harvard School of Public Health explores the reasons Americans overeat and are getting fat.

Read here.

“Although sedentary lifestyles often share part of the blame for the epidemic, Mozaffarian said that is largely unwarranted. People today, he said, are no less active than they were in the 1970s, before the epidemic began to take hold. Rather, he said, the blame lies squarely on changes to the American diet since the early 1980s.”

Open Shop – Wednesday Evenings 

Deadlift 3-3-3-3-3 reps

Holding strong.

Holding strong.

Open Shop – Wednesday Evenings

Oh hey!  In the survey we heard you’d like an evening Open Shop time during the week.

Starting tomorrow, we’ll hold Open Shop on Wednesdays from 7-9pm.

In addition, we’ll hold WOD1.0 at 6pm on Wednesdays.

 

Nicole Passes the CCFT and Earns the Certified CrossFit Coach Credential 

5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders

Currently, Nicole is one of 45 trainers worldwide to hold the CrossFit Level 4 credential.  You can search the CrossFit Trainer Directory at http://trainerdirectory.crossfit.com.

Currently, Nicole is one of 45 trainers worldwide to hold the CrossFit Level 4 credential. You can search the CrossFit Trainer Directory at http://trainerdirectory.crossfit.com.

Nicole Passes the CCFT and Earns the Certified CrossFit Coach Credential

Coaching, in any sport, is equal parts science and art.  Nicole Christensen has proven that she possesses both.

In July, CrossFit took a massive leap in the world of professional training and released a four-level certificate and certification process accredited by the National American Standards Institute.  CrossFit is the only program in the fitness industry to require a live, performance-based coaching test as part of its credential and certification process.  The highest level of this process is the Certified CrossFit Coach (CF-L4).

By passing the CrossFit Level-4, Nicole earned the title of Certified CrossFit Coach (CF-L4), CrossFit’s highest coaching credential.

She is currently one of 45 individuals worldwide (11 of whom are female) that have earned this credential.  

Please join us in congratulating Nicole on this tremendous accomplishment and honor!

For more information on this credential, read below.
You can search the CrossFit Trainer Directory HERE.

CrossFit Inc. is dedicated to the advancement of human health and athletic performance. It is the first fitness organization to provide precise and quantifiable definitions of fitness and health. This precision demands results that are observable, measurable, and repeatable. To support this mandate, CrossFit is committed to results-based education and training that includes entry-level courses such as the Level 1 Certificate Course and the Level 2 Coach’s Prep Course, as well as advanced credentials such as Certified CrossFit Trainer and Certified CrossFit Coach.

While the certificate courses are open to trainers at all stages of development, CrossFit Certifications are advanced credentials that ensure experienced individuals possess broad knowledge and finely honed abilities in the field of professional training. The certifications provide the public with an assurance of competency and professional accountability by:

  • Requiring a significant number of practical coaching hours before application;
  • Including examination questions that require analysis and application of knowledge gained from coaching experience;
  • Using performance-based examination to evaluate skills and coaching in real time;
  • Publishing Standards of Professional Practice to which certified trainers and coaches must adhere;
  • Ensuring commitment to a long-term standard of continuing education.

Individuals who have earned Certified CrossFit Trainer or Certified CrossFit Coach credentials will redefine fitness-industry standards through their dedication to results-based programming and training, practical application of knowledge, and comprehensive coaching ability.

Source: CrossFit Certifications

Sunday Funday 

Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups

Sometimes it's nice to have someone else count your reps for you!

Sometimes it’s nice to have someone else count your reps for you!

Sunday Funday

 

Happy 40th to This Guy! 

Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Rest exactly 4 minutes, and then repeat, rest exactly 4 minutes, then repeat for a total of three 6 min AMRAPs. 

Happy 40th birthday Ryan!  We hope it was a good one.

Happy 40th birthday Ryan! We hope it was a good one.

Happy 40th to This Guy!

Happy birthday Ryan!

Thank You! 

Press
5-5-5-5-5
then
4 rounds for time of:
Row 500 meters
Rest 3 minutes

Everybody loves organizing for a family picnic photo!

Everybody loves organizing for a family picnic photo!

Thank You!

Thanks to everyone for a great turnout at the annual family picnic and shop anniversary party last Sunday!  It’s been a great year and we are very excited about what we have planned for you this fall!

Happy Friday!

Cool Cruel Summer August Welcomes SugarWOD! – Tonight! 

AMRAP 12 MINUTES:
20 KB swings
20 slam ball (30/20)
20 wall ball (20/14)

Cool Cruel Summer
Tommy V
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Come and get your rope climb on.

Come and get your rope climb on and visit the SugarWOD table after you finish your workout to take part in the heat-specific raffle and more!

Cool Cruel Summer August Welcomes SugarWOD! – Tonight!

Check it!  The Cool Cruel Summer is back for the hottest edition yet!  We hope to see you tonight!

SugarWOD
Two weeks ago we dropped A LOT of information about programming and the benchmarks we plan to test every three months for the next year – starting in September.  If you missed this post series, find it here.

As part of this benchmark extravaganza, we want everyone to get squared away with the one and only SugarWOD (an app based workout results tracking application) so that you can fully participate in the next year of efforts.

Tonight, Roots welcomes SugarWOD (Roots athletes Drew and Shayna Larsen) to the Roots floor for some demos, question answering, raffle prizes, and more!  Whether it’s data transfer, how to use the app, or where is that Android app? – be sure to stop by the table to they can help you with your questions!

Be sure to stop by the SugarWOD table for all the details on how to get the app and make the best use of it over the next year at Roots.  3-2-1-go!...

The Workout?
Tommy V
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

As always, we’ll have ample scaling options for you.  Whether you’re new to rope climbs, do half climbs, or think 27 rope climbs seems like a lot we’ve got you covered!

The Heats 
We’ll run heats every 30 minutes!  Show up from 4:00pm on, put yourself in a heat, workout, and then stay for food and drink!

AND, immediately after each heat, head to the whiteboard and take part in your heat’s SugarWOD raffle!  

4:30pm 
5:00pm 
5:30pm 
6:00pm 
6:30pm

The Food
The boys at YellowBelly are back serving up their world famous gluten-free fried chicken, potatoes, and sides.  

The Drinks
Bring something to share.  We’re ready to party.

Questions?  Post to comments.

lululemon Shop Night! 

Reminder! – The Cool Cruel Summer August is Thursday!  Order food here. 

Overhead Squat
5-5-5-5-5

lululemon Shop Night!

Please join us this evening from 7-9pm at lululemon at the 29th Street Mall for a fun few hours of private Roots-only shopping, drinks, and good company.

At any moment there could be 10-30 athletes at Roots decked out in lululemon!  And for good reason – this yoga-inspired, turned-out-it-works-really-well-for-CrossFit clothing company does a lot of things right when it comes to material, cuts, colors, and style.

15% off all purchases.

The 2014 CrossFit Roots Harvest Hoedown 

10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds. Score is number of burpees completed each round.

The 2014 CrossFit Roots Harvest Hoedown

It’s gourd season CrossFitters, and the next best thing to pumpkin chunkin is a good old fashioned fall hoedown.

And what better place to throwdown than along the beautiful front range mountains in Boulder Colorado?!

Roots is pleased to announce the Harvest Hoedown on Saturday, October 11th. 

Come join us for a fun-filled day of CrossFit WODs with lots of cool prizes for both athletes and spectators alike!

This is a one day competition. We want it to be inclusive so 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 36 teams slots available.  Registration is now open.  Click HERE to Sign-up.

A BIG thanks to our sponsors for all the kickass prizes up for grabs for the top 3 teams and more!

Questions? Email Shane Upchurch.

Details
Date: October 11th, 2014
Entry Fee: $120/team
Registration is Open!  Click HERE to Sign-up.

Going Green 

Reminder! – The Cool Cruel Summer August is Thursday!  Order food here.

3 rounds for time of:
500-meter row
30 lunges
20 back extensions
10 handstand push-ups

The coaches will give everyone an overview of the new retail check-out process this week in class.

The coaches will give everyone an overview of the new retail check-out process this week in class.

Going Green

One of the most common suggestions we received in our shop survey was for us to find ways to be more environmentally friendly in regard to the paper used for retail sign-out and disposable plastic water bottle usage.

We are pleased and excited to announce that we’ll be transitioning to the Square system for all product purchases.  Beginning next week, the iPad pictured above will live in the retail area.  To purchase product, simply select the items you want and then swipe your credit card.  It’s that simple.

In addition, we recently set-up a water cooler and filtration system so that athletes can fill up their own water bottles.  We hope this gives you another option to easily stay hydrated.