Drinking Candy 

5min AMRAP of:
2 thrusters (135/95)
2 burpees over the bar
4 thrusters

4 burpees over the bar
6 thrusters
and so on…

Rest. Then…

5min AMRAP of:
20 kb swings (24/16)
20 hand-release pushups

Drinking Candy

This video is hilarious.  Watch it.


Gettin’ Judgy with It 

Complete as many rounds as possible in 10 minutes of:
275-lb. deadlifts, 10 reps
20 GHD sit-ups

Getting Judgy with It

Whoo!  Unh, unh, unh, unh, Hoo cah cah
Hah hah, hah hah
Bicka bow bow bump bump
What, what, what, what
Hah hah hah hah
On your mark ready set let’s go
Roots floor pro I know you know
I go psycho when the Open hits
Just can’t sit
Gotta get JUDGY wit it, that’s it

Ok, I have to give Stefanie credit for the title.

The 2015 CrossFit Open is only ONE month away.  And just like in years past that means a call for judges.  Judges are responsible for counting reps, holding movement standards, and accurately scoring workouts.  

Every year we’ve had a group of volunteers who have stepped forward to take on the role and without them it would simply not be possible for us to run the efficient 2-hour Friday Night Throwdowns.  Thank you all!

All judges must pass the Online Judges Course HERE.  The judge’s course is a series of modules that teaches movement standards and uses scenarios to test your ability to judge “in the moment”.  It’s fun and very informative.  In fact, we hear from a lot of the judges that they’re so surprised how much they learned about their own movement from taking the course.

So, would you like to be a judge?

1. Complete the Online Judges Course by February 26th.
2. Email your passing certificate to Shane and Stefanie (shane and stefanie @crossfitroots.com)
3. We will follow-up with you to organize.

Thanks for considering!

Please note: if you volunteer to judge you will absolutely be able to do The Open workout during the Friday Night Lights Open Series.  And the more judges we have, the easier it is for everyone!

The Open Q&A – We Want to Hear From You! 

Pausing Front Squat
Hold 3 seconds at the bottom of the lift.

Jake on his way out of the bottom of a thruster.

Jake on his way out of the bottom of a thruster.

The Open Q&A – We Want to Hear From You!

The CrossFit Open is a special time at CrossFit Roots.  It’s perfectly placed during the transition from winter to spring and by the last Friday night, daylight savings has kicked in and the excitement of warm weather rolls through the garage doors.  Every week we see individuals accomplish things they never thought possible – from getting their first toes-to-bar or their first chest-to-bar pull-up to scoring a few points for their Roots team.  This yearly gathering of over 130 Roots athletes is ridiculously fun.

Many people ask, why would I do the Open?  But what many people don’t ask us, but think to themselves, is, “I’m intrigued by doing the Open, but what if…?”

…what if I can’t do a movement?
…what if I’m nervous to have a judge?
…what if I don’t finish a workout?
and the list goes on…

Today, we invite you to post your questions to the blog.  Ask us anything and we’ll shoot your straight.  If you want to be anonymous, that’s fine!  Post your comment as a guest!

Why I Did the Open – Brenda Bonilla 

Please note, the Erg WOD has been cancelled today as Lauren is out sick.  Get well soon Lauren!


30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Holleyman is the last benchmark work for January.  Come log you score and compare to October!


Brenda working her way through Open WOD 14.5 with daughter Brendi cheering her on.

Why I Did the Open – Brenda Bonilla

In the second installment of our “Why I Did the Open” series we interview athlete Brenda Bonilla.
Age: 48
Occupation:  Marketing Director/Systems Administrator
Family: Married (Celebrated our 25th Anniversary last May)
My daughter Brendi is is also a member of CF Roots as well as my niece Arlene.
WODs per week:  My goal is a minimum of 3 WODs during the work week, I try to do this 1 day on 1 day off, and if I can do a 4th WOD (or an ERG WOD – I have recently discovered a new found love for rowing) during the weekend, that just makes my week.

1. How many years have you been CrossFitting?
October 2014 was my three year anniversary.

2. How many years have you done the Open?
I have participated in the open for the past two years.

3. Why did you choose to compete in the Open?
Luckily, I have not competed with an injury but I have this knee that needs a lot of TLC, and even with it, I was able to do the open.

4. Were you able to do all the workouts?
Nope, not at all, but that did not matter much to me, I had a terrific time trying and doing the workouts that I was able to do.

5. What is your favorite part about the Open?
The CF Roots community is like no other, everyone comes together during the open in support of each other.  All you hear is:  “Did you do it already?”  “How was it?” “Have some tips for me?”  The open is an opportunity to meet even more of my fellow Roots members.

6. Are you doing to compete again this year?
Yes, I am doing it for me, to retest some skills, to push myself, to be accountable for my training during this time.

7. Anything else you want to mention?
You get to share in the CF Roots community like no other time during the year, it’s quite worth it no matter your skill level.  I am very excited about being able to do even more of the Open with the announcement of SCALED WORKOUTS!

Paleo and Zone 

5 rounds:
Run 200m
3 rope climb

This is the benchmark series workout for the rope climb test.  Log your workout!

Here we have a Zone and Paleo meal consisting of 3 ounces chicken (3B PRO), 40grams sweet potato (1B CHO), 63grams squash (1B CHO), 63 grams kale (.25 block CHO), and 33 grams avocado (3B FAT).  And it was delicious.

Here we have a Zone and Paleo meal consisting of 3 ounces chicken (3 block PRO), 60 grams sweet potato (1.5 block CHO), 63grams squash (1 block CHO), 63 grams kale (.5 block CHO), and 33 grams avocado (3 block FAT). And it was delicious.

Paleo and Zone

You’ve heard us talk about two methods to get you dialed in to a healthy and sustainable way of eating: Paleo and Zone.

Paleo: A way of eating that mimics the way our ancestors ate during the Paleolithic Era before the advent of agriculture.  In short, you can eat meat, vegetables, fruits, nuts, and seeds.  All grains, dairy, legumes, extracted sugar, and anything processed are not a part of this way of eating.

Zone: The Zone diet is based on achieving hormonal balance from the foods that you eat and getting the proper food quantity at each meal.  Each meal is crafted in a 40/30/30 ratio of carbohydrates, fat, and protein. This diet does not prohibit or eliminate any type of food but rather limits consumption through macronutrient quantities.

Each diet has its merits and our athletes have had tremendous success improving their health and performance with Paleo, Zone, and Paleo/Zone combo efforts.

If you’re curious about how to get started with either approach, here are two great resources.  Try not to get lost in the details.  The links below are all you need to get this going!

Zone: CrossFit Journal 21 – Zone Meal Plans

Paleo: The Paleo Diet Premise and What to Eat

Friday Night Lights Open Series Schedule 

For time:
75-lb. power snatches, 75 reps

The Open is a BLAST!  Sometimes your spouse gets to judge you which is extra awesome!  And in heels!

The Open is a BLAST! Sometimes your spouse gets to judge you which is extra awesome! And in heels!

Friday Night Lights Open Series Schedule

As you know by now the CrossFit Open is fast approaching and we want YOU to participate.  Read below so you’re in the know about how it will go down this year.

Similar to last year, we will be doing the Open Wod on Fridays.  The Open workout, announced the night before at 5m, will be the scheduled group class workout for the day and, as usual, but at night is when we’ll really turn on the fun.

Friday nights will be a more “open” format with workouts running in heats rather than Coach-led classes on the hour.  The heat schedule will be posted Thursday night and athletes will sign-up for a heat in advance.  Your heat time is when your workout will begin, so it’s important to arrive 15-20 minutes before to go through an appropriate warm-up.

Much of the staff will be on-hand to chat about the workout, strategy, warm-up, and more.  And there will be a designated warm-up, warm-up area, and warm-up Coach to assist you.  Food and drink will be available through a variety of Roots’ favorite providers (details on food and drink will be posted each week).

If this is your first year doing the Open, don’t be concerned, The Friday Night Lights Open Series creates an atmosphere like nothing you experience in a group WOD.  Friends, family and fellow athletes fill the air with motivating yells of encouragement that help push you to new heights.  PR’s are imminent!

Athletes from visiting gyms are welcome as well, but please reserve your spot by contacting stefanie@crossfitroots.com in advance.

Schedule at a glance:

FRIDAY AM and noon classes will run as usual.  In the evening:

  • 4pm – Friday Night Lights Open Series Heat 1 begins
  • 6pm – last heat finishes
  • 6-7pm – happy hour, social, and dinner
  • 7pm – gym closes


  • AM classes and Open Shop run as normal
  • Final Hour Open makeup from 11am – 12pm.  Signup is required for judging purposes.  First heat will begin at 11:15.

Questions?  Post to comments. 

Catch the Fever… 

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Open is just as much fun as the Holiday Party - but it lasts for FIVE WEEKS!

The Open is just as much fun as the Holiday Party – but it lasts for FIVE WEEKS!

Catch the Fever…

Are you signed up for the Open?

Check out this series (Part 1) of why folks at Roots participated in the Open last year and plan to do so again in 2015!

Why I Did the Open – David Allen

Winter Class Additions and Changes 

Four sets for times and efficiency:
10 Box Jumps (30″/24″)
10 Toes to Bar
10 Alternating Pistols

Rest. Then…

Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders

Crab Soccer!

Crab Soccer!

Winter Class Additions and Changes

We wanted to highlight a few winter schedule additions and changes.

First, we will now offer an Olympic Weightlifting for CrossFit class on Tuesday mornings at 9:30am with Ryan.  Mobility on Tuesdays has moved to 5:30pm.  In addition, you might notice a few coaches are now teaching classes at times of day when they were not in the past.

Open Shop hours are:
Tuesday: 1:30-4:00pm
Wednesday: 7-9pm
Friday: 7:30-11:30am and 1:30-4:00pm
Sunday: 10:30-12:30pm

Ali is Official! 

Overhead Squat
5-5-5-5-5 reps

Ali holding her CrossFit Level 3 certificate.

Ali holding her CrossFit Level 3 certificate with the 9:30am class.

Ali is Official!

Look what showed up in the mail this week!  Ali’s CrossFit Level 3 certificate.  Last month she took and passed the CCFT exam earning the title of Certified CrossFit Trainer.

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.

Nicole on This Week’s GirlsGoneWOD Podcast 

Complete as many rounds as possible in 12 minutes of:
35-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent

Nicole on This Week’s GirlsGoneWOD Podcast

Tune in on Thursdays to hear Joy and Claire’s weekly dish on all things CrossFit, lifting, hard work, and fun on the GirlsGoneWOD podcast.  It’s a informative and fun podcast created by two women who aren’t afraid to be a little ridiculous and pursue the things they love.  They get after some pretty fun and interesting topics that can help any athlete stay motivated and find new avenues to pursue within their health and fitness goals – from talking to top level athletes, Paleo experts, and well, poop experts, they’ve got it all.

And this week’s episode features our own Nicole Christensen.  Check it out as they dig through the evolution of the CrossFit credentials, how to be an athlete through all the stages of your life, and just what’s going on with this whole #norestdays ridiculousness!

Click here to view their blog and tune into this week’s Thursday episode.