Meet Jessica & SugarWOD Android Update 

3 rounds for time of:
20 wall-ball shots to 12-foot target
15-foot rope climb, 2 ascents

Come meet Jessica for Gymnastics Thursday at 12:30

Um yeah, one handed handstand on a rock… NBD.

Meet Jessica…

My parents enrolled me in gymnastics at age 3 because they were afraid for my safety, as I frequently tried cartwheels on couches and flips off diving boards. I began competing gymnastics in Virginia under very strict Russian coaching, and at age 11 moved to Colorado Springs where I competed through level 10. I took a break in high school to focus on my academics, but gymnastics came back into my life while I attended CU and had the opportunity to coach at CATS. I immersed myself in coaching and all things involving children, and in the years since I attended CU again, earning my Masters Degree in Educational Psychology and K-6 teaching certificate. I am so grateful to be able to pursue my passions for coaching and teaching! I enjoy the sport even more as a coach; I can share in the joy of progress and success of all the athletes I work with!

Now a days- I still try gymnastics and the things I used to be able to do, I just have more consequences the day after. It’s also difficult getting used to a body that is 8 inches taller than the day I was done with the competitive sport.  Nevertheless, I still try! One proud moment- regaining the strength to do my stalder press to handstand after 8 years of not being able to do it!

You can also find me romping around Boulder with my boyfriend and our dogs- hiking, climbing, skiing, or my new favorite- paddle boarding!

Credentials:

  • Girls Coach Level 3-7
  • University of Colorado: Masters Degree in Educational Psychology and K-6 teaching certificate
  • USAG Professional Member since 2006 (Safety Certified, NCIS Background Check Certified)
  • Certified through the Positive Coaching Alliance

Jessica teaches the Thursday 12:30pm gymnastics class. Come and learn some new shapes!

…& SugarWOD Android Update

From Drew:
Thanks everyone for using SugarWOD over the past months. It has been especially fun seeing all the new faces that have joined since Roots launched the new programming and emphasis on benchmarks. Last week alone, Roots athletes recorded 400+ workouts, gave more than 1500 fistbumps and wrote almost 200 comments!
 
And now… we are very excited to start bringing Android users into the fold! While this initial Android version does not have all the bells and whistles of the iPhone app, you can do all of the essentials to record your workouts and participate with other athletes. Over the coming weeks we will be releasing updates with more and more features.
 
Only Roots athletes will have access to this early version. If you’d like to get in now, go to this Google Group and click on “Apply for membership”:
https://groups.google.com/forum/#!forum/sugarwod-alpha-test-group
**Updated: After you have been added into the Google Group, go to this link to install the app from the Google Play store:
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Science Friday Sweeteners 

For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

Happy group early in the am

Science Friday Sweeteners

Artificial Sweeteners May Disrupt Body’s Blood Sugar Controls

Check out this NYT blog post that looks into how artificial sweeteners may be changing gut biota. I think we’ll see a lot more about the relationship between our health and the bacteria in our guts, in the near future.

And if you want to listen to more about it, here is a Science Friday episode on the subject.

 

The Salmon is Back 

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

TJ elevates for Chest to Bar Pull-ups

TJ elevates for Chest to Bar Pull-ups

The Salmon is Back

Back by popular demand, Wild Alaska Salmon at Roots!

Buy directly from the fisherman – Matt from Wild Alaska Salmon will be at Roots delivering Wild-Caught Alaskan Sockeye Salmon Tuesday, September 30th from 11am to 1pm and 5 to 6:30pm.

Place your order in the retail area at Roots by Monday, September 29th to ensure you get exactly what you want. You can pay with check, cash, or card when you pick up your order. Orders cannot be charged to your Mind Body account.

Check out WildAlaska-Salmon.com for more information on where your fish is coming from.

DETAILS:
Special CrossFit Roots Pricing
-$12.99/lb
-Save even more if you buy 30lbs

Dates and Deadlines
-Order by Monday, September 29th.
-Pick up on Tuesday, September 30th between 11 and 1 or 5 and 6:30pm

Remember your first CrossFit workout? 

In teams of two, alternating each movement, complete ten rounds of:
Dumbbell Hang Clean and Thruster x 10 reps
Burpees x 10 reps
300 Meter Run

Remember your first CrossFit workout?

“It never gets easy, You just get faster.”

Post your first CrossFit workout and its effects to comments.

Know your movements! 

For time:
Row 40 Calories
50 Alternating Pistols
30 Toes to Bar
10 Bar Muscle-Ups

Know your movements!

Today’s video shows three different ways to move a barbell from the shoulder to locked out overhead. Point A and Point B are the same in the movements, the difference is in how you get from A to B. Which one looks strongest? Would they all be considered core to extremity movements? Check out the video in This CrossFit Journal entry  for a great look at the differences between these movements and why we might use one instead of the other in a workout.

Know your movements, you can only move better if you know what it is that you’re trying to do! The coaches are here to teach all of the movements you see in workouts, but your progression will be faster if you can build on your past experiences with each movement.

 

 

 

Fashion Friday at Chelsea with Mile High Style 

Clean and Jerk
3-3-3-3-3 reps

Food, wine, and FASHION!  Tonight at Chelsea with Mile High Style.

Food, wine, and FASHION! Tonight at Chelsea with Mile High Style.

Fashion Friday at Chelsea with Mile High Style

We workout for a lot of reasons – health, wellness, mental clarity – and for many of us – to look good naked!  Head downtown this evening to learn how to drape that hot bod in clothes that flatter you at the one and only Chelsea Boulder.

Liz Finkelstein – Roots’ own athlete – will give a short talk full of helpful information including the 10 must have items for every closet!  Liz is the owner of Mile High Style and designed Nicole’s wardrobe for her stint on the CrossFit Games Update Show for the 2014 season.  

From there, we have the community table at Shine reserved at 6:30.  Come on over for a drink from 6:30-7:30pm!  Please join us for all, or a portion of the event.

We are more than excited to pair with these two fantastic local Boulder businesses for this evening’s festivities.

Questions?  Post to comments.

Etiquette 

Snatch
3-3-3-3-3 reps

Laurie is back.

Laurie is back and in full swing just a few months after knee surgery.

Etiquette

No this isn’t charm school but there is a certain element of charm in how you carry yourself as an athlete at Roots.

We put together a reference page on shop etiquette.  Read below to be in the know!

Read the Etiquette page HERE.

 

Gymnastics is Back and Fashion Friday at Chelsea! 

5 rounds for time:
10 front squat (135/95)
15 KB swings (24/16)
10 toes-to-bar

CrossFit Roots teams up with Mile High Style and Chelsea Boulder this Friday!

CrossFit Roots teams up with Mile High Style and Chelsea Boulder this Friday!

Gymnastics is Back and Fashion Friday at Chelsea!

Two important announcements!

FASHION FRIDAY AND LADIES HAPPY HOUR – SEPT 19TH at 5-7pm

Looking for a reason to change out of your workout gear?  Meet Ali, Stef and the ladies of CrossFit Roots at Chelsea Boulder (1646 Pearl Street) at 5pm for a night of fun and fashion.

Enjoy drinks and snacks while you chat and learn tips and tricks on how to style a fit physique from Roots own Liz Finkelstein of Mile High Style.  Liz will give a short talk full of helpful information including the 10 must have items for every closet! From there, we have the community table at Shine reserved at 6:30.  Come on over for a drink!  Please join us for all, or a portion of the event.

GYMNASTICS IS BACK!

We are pleased to welcome Jessica Shuck to the coaching crew and with her the Thursday 12:30pm gymnastics class.  Sign-up on MBO.

Stay tuned for Jessica’s bio!

The CrossFit Roots Annual Paleo Crocktoberfest! 

Reminder!  The Women’s Only Program Free Intro and Information Session is tomorrow (Wednesday) at 9:30am.  Tell a friend. Details here.

“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups

Diane is part of the yearlong benchmark series.

Wendy took home first annual Crocktoberfest trophy back in 2011.  Crocktoberfest was created by Stefanie and is a Roots staple in October.  Sign-up now!

Wendy took home first annual Crocktoberfest trophy back in 2011. Crocktoberfest was created by Stefanie and is a Roots staple in October. Sign-up now!

The CrossFit Roots Annual Paleo Crocktoberfest

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

Sign up for competitors will open today in MBO under the events tab.  Click here to register!

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.

OFFICIAL RULES

Judging starts promptly at 5pm.  Any entries that arrive after 5pm will be enjoyed by all but will not be in the running for the title.

All ingredients must be paleo approved (please post any ingredient questions to comments)

Paleo Gray area sugars (including honey, maple, agave, etc) are allowed but be prepared to disclose if you have used any added sugar.

All ingredients must be cooked in the crock-pot (cannot bbq, fry wok, etc. prior to going in the pot.  Searing or browning is OK).

Be prepared to share the family recipe.

Questions?  Post to comments.

It’s Monday. 

For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang power cleans, 30 reps

Neon on the rings.

Across the board, ring dips at the shop are getting better!

It’s Monday

It’s Monday.  How do you make certain to start your week of on the right foot?  Post to comments.