How Sleep Affects Performance 

For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

How Sleep Affects Performance

Just in case you missed the last sleep post. Doc Parsley is back to discuss how sleep affects our performance. It turns out sleep is a skill that we can hone just like any other skill. Hone your sleep skills!


Easy Potato Hash! 

Front squat

Hailey making her way up the ropes!

Hailey making her way up the ropes!

Easy Potato Hash

I love sweet potatoes and eggs.  Check out this awesome sweet potato hash recipe that’s easy to make while you’re prepping dinner.  Make a bunch and have it ready for the week!

2 teaspoons kosher salt
2 teaspoons smoked paprika
1 teaspoon garlic powder
1 teaspoon chili powder
1/4 teaspoon dried rosemary, crushed
4 medium sweet potatoes, peeled and cubed OR shredded in Cuisinart  
2 tablespoons fat
1/2 large sweet onion, thinly sliced
3 garlic cloves, minced

1. Mix first five ingredients and set aside
2. Saute sweet potatoes until they begin to brown on the sides or soften if shredded
3. Remove potatoes from pan and set aside
4. Saute onions and garlic in pan until translucent
5. Add spice mixture and combine with onions for one minute
6. Add potatoes and cook until potatoes are done

Harvest Hoedown Slideshow 

Push Jerk
3-3-3-3-3 reps
Skills Benchmark Test
1 max set of toes-to-bar


Created with flickr slideshow.

Harvest Hoedown Slideshow! 

Click the slideshow above to view the pictures from the Harvest Hoedown competition!

Thanks to Lisa Prodonovich and Andrew Mills for being our competition photographers!

Full album available here.

Pull-ups and How to Read the Workout 

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

Pull-ups and How to Read the Workout

At Roots, we do many different kinds of pull-ups. The most common are kipping pull-ups, chest-to-bar kipping pull-ups, strict pull-ups, weighted pull-ups, and L pull-ups. Below is a run down of each. When reading the workout, “pull-ups” ALWAYS IMPLIES that the pull-ups required are kipping pull-ups.  Any deviation from this will be detailed accordingly in the workout.  For example, if strict pull-ups are required, it will say “strict pull-ups.”

Kipping Pull-ups

The kipping pull-up incorporates the gymnastics kip and the pull-up. The required range of motion for this exercise is chin over bar at the top of the pull-up and elbows coming to full extension at the bottom of the pull-up. This pull-up can be scaled with bands.  It is CrossFit’s default pull-up because it blends power, strength, and speed to create an exercise that challenges both your strength and breathing capacities.

Chest-to-Bar Kipping Pull-ups

The chest-to-bar (or C2B) kipping pull-up is very similar to the kipping pull-up described above, except that the required range of motion is more difficult. In the chest to bar pull-up not only does the chin have to clear the top of the bar, the athlete’s chest (clavicle and below, not neck) must make contact with the bar. This pull-up can be scaled with bands.

Strict Pull-ups

The strict pull-up, also called a deadhang pull-up, requires the athlete to pull their body from a hanging position to chin above the bar with no momentum, kicking, or kipping.  It is a pure strength movement.  The relationship between a strict pull-up and a kipping pull-up is comparable to a strict shoulder press and a push-press.  This pull-up can be scaled with bands.

Weighted Pull-ups

Weighted pull-ups simply mean that the athlete is adding weight to the pull-up by wearing a weight vest or holding a dumbbell between their feet. Weighted pull-ups can be incorporated as kipping pull-ups or strict pull-ups depending on the workout.

L Pull-ups

L pull-ups are based on a strict pull-up. There is no momentum or kip involved. In the L pull-up the athlete holds their legs out in an extended position (making their torso the upright portion of an “L” and their legs the horizontal portion) and pulls their chin over the bar.

So remember, anytime the workout at the shop says “pull-ups” it is implied that they are kipping pull-ups. Any other pull-up used in the workout will be specified in the text of the workout on the whiteboard.

Second Food Chalk Talk and Dunk Tank Today! 


For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile

Rowing in circles...

Rowing in circles…

Second Food Chalk Talk and Dunk Tank Today!

The second PR Your Life Food Challenge Chalk Talk is today at 10:30am at the shop.

Also, the dunk tank will be at Roots today.  If you signed up for a time please remember to arrive a few minutes before your assigned time and bring a form of payment (cash, check, or credit).

To view the time you selected, click here. 

Muscles for Mary 

6 rounds for time:
10 Front Squats (225/155 lbs)
24 Kettlebell Swing (70/53 lbs)
14 Burpee Box Jump-Overs (24″/20″)

Katie shows off a top-notch handstand push-up set-up on the box.

Katie shows off a top-notch handstand push-up set-up on the box.


Today we’ll join many CrossFits around the world who will do the workout Pilchuck in support of the recent high school shooting in Seattle, Washington.  CrossFit Marysville has organized the event.

Additional details here.

Fran: Trick or Treat? 

21-15-9 reps, for time:
Thruster (95/65 lbs)
This is a yearly benchmark test!

This video never gets old – Best Halloween Video.  Think sugar isn’t addictive? – ha!

Fran: Trick or Treat?

Not doing the challenge but want to test your body composition?  Sign-up for a spot this weekend as the hydrostatic dunk tank comes to Roots on Sunday.

Sign-up for a spot here. 

Questions?  Post to comments.

PR Your Life Meeting Reminder 

Complete as many rounds as possible in 10 minutes of:
10 GHD sit-ups
15 push-ups
10 GHD sit-ups
30 squats

Hailey climbin'!

Hailey climbin’!

PR Your Life Meeting Reminder

Remember, the first PR Your Life chalk talk is this morning at 7am. If you can’t make it today, the next one is this Sunday at 10:30am

This is going to be fun!

Eric Passes the CCFT Exam and Becomes a Certified CrossFit Trainer 

5-5-5-5-5 reps

Eric started coaching in 2009 and on Friday he earned his CrossFit Coache

On Friday, Eric earned the Certified CrossFit Trainer credential.  Go Eric!

Eric Passes the CCFT Exam and Becomes a Certified CrossFit Trainer

We are proud to announce that last Friday Eric took and passed the CCFT exam earning the title of Certified CrossFit Trainer.  He is the 20th non-CrossFit HQ Staff person worldwide to pass this exam.  Eric’s commitment to improving as a coach and expanding his knowledge of CrossFit and training over the past five years is reflected in his passing of this exam.

If you see Eric this week be sure to give him a HIGH FIVE!

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.

The CCFT credential is under application review for accreditation by the American National Standards Institute.

CrossFit Hits the Giant Slalom 

5 rounds for time:
20 wallball
20 calories row
20 single arm DB snatch (70/45)

Coach Glassman, the founder and CEO of CrossFit, would always cite the benefits to sport-specific athletes of training CrossFit.  Eva Twardokens was a 2-time Olympic skier who did CrossFit.  Her results with CrossFit sparked the saying, "When we get skiers to be able to do dead hang pull-ups, they become better skiers."

Coach Glassman, the founder and CEO of CrossFit, would always cite the benefits to sport-specific athletes of training CrossFit. Eva Twardokens was a 2-time Olympic skier who did CrossFit. Her results with CrossFit sparked the saying, “When we get skiers to be able to do dead hang pull-ups, they become better skiers.”

CrossFit Hits the Giant Slalom

We have lots of anecdotal evidence of CrossFit helping sport specialists improve in their sport.

Here’s a great article about how CrossFit helped Austrian giant slalom skier Marcel Hirscher with a decisive win at the opening World Cup this season.

See the article here.

Has CrossFit helped you to do a sport better than when you did that sport alone?  Post to comments.