Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Nancy is part of the yearly benchmark series. Log your scores!
It’s snowy and icy out. If you would prefer to row, instead of run, that is an option for today.
Describe the Open in 1 Word
Post your word to comments!
And, if you’re not already IN for The Open, sign-up here.
9-7-5 reps for time of:
Snatches (135/95 lbs)
Amanda is part of the yearly benchmark series. You can read about the benchmark series here if you are not yet familiar with it.
Amanda is also a tribute workout that debuted at the 2010 CrossFit Games. You can see the coverage of the tribute and event here.
3 rounds for time:
75 double unders
25 strict handstand push-ups
Need to kill an hour and a half? Check out this sweet look at the 2014 CrossFit Games.
30 clean and jerks for time (135/95(
Grace is part of the yearly benchmark series. Log your score!
rest five minutes
30 clean and jerks for time (135/95)
In teams of two, alternate in sets of 2 back and forth until you get to 30. Bar must be placed back on ground before second partner can pick-up their bar, or if sharing one bar, must swap on the ground, not shoulder. Must do 2 reps at a time back and forth.
Grace and Team Grace
Do you push yourself harder when it’s just you against the workout? Or when you are teamed up with someone else? Find out today.
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Kelly is part of the yearly benchmark series. Log your scores!
Android Version of SugarWOD on the Google Play Store!
SugarWOD is the results tracking application we use at Roots for logging workouts, evaluating progress, and interacting with our fellow athletes to high five and fist bump each other when we’re not in the same class.
You can visit the SugarWOD website to download.
Or you can go directly to the Google Play Store.
And, if you like SugarWOD, give it a rating or review on the Google Play or iTunes stores. We know Drew and Shayna would appreciate it!
Also, as a quick reminder, the old workout tracking application, CF Whiteboard, will be removed from the Roots website at the end of the month. Please pull your data and upload it to to SugarWOD before this date.
Questions? Post to comments.
4 rounds of:
3 minutes of rowing
1 minute of muscle-ups
Post calories rowed and muscle-up reps completed to comments.
Why I’m Doing the Open – Andrea Olson
In our 5th and final installment we turn our focus to Andrea “Dre” Olson.
Occupation: Administrative Assistant
Family: Married and a son who also does CrossFit
WODs per week: 5
1. How many years have you been CrossFitting?
3 ½ years. I started in June of 2011 and have never looked back.
2. How many years have you done the Open?
2 years. I was afraid to participate my first year but when I looked back at the end of the Open I wished I would have participated. It looked like so much fun and I knew I had missed out on something special and greater than anything I had ever been a part of. From that moment forward I knew I would always make this a part of my life.
3. Why did you choose to compete in the Open even after injury?
It is important to me to never give up on anything I have set my sights on. I knew well before my injury that I was going to compete in the Open and was not going to let a broken foot stop me from giving it my all. You can do anything when you have the support from your friends and peers. The support I had from Roots (all encompassing; family, friends, fellow athletes, coaches and owners) was unimaginable.
4. Were you able to do all the workouts?
Yes, I did each and every workout, even being non-weight bearing and in a sexy, fancy boot the entire Open season. The first WOD had double-unders and snatches. WTF was my first thought, what did I get myself into? Double-unders on one foot? Then I thought, what is there to lose? Nothing, nothing at all, go give it your all!! So I did and let me tell you, I worked at the double-unders for the entire 10 minutes, accomplishing 3 one-footed double-unders. Tall Tara was my judge and was so patient with me and encouraged me on through the whole process; at that very moment I knew I had made the right decision.
5. What is your favorite part about the Open?
This is an easy one – I absolutely love more than anything watching my fellow athletes do something they think they cannot do and surprise themselves when they accomplish it. I have witnessed this each and every year through the Open and it is inspiring and heartwarming. The energy that is generated the evening we all get together and do the WOD is surreal and insurmountable above anything I have ever experienced. The energy generated is electrifying and makes you feel like you can do anything set in front of you. OKAY, OKAY…not to mention all of the good food every week and perhaps, just perhaps, an adult beverage afterwards with some of the greatest athletes/friends ever! Possibly a game of Paleo pong, who wants to miss out on that?
6. Are you doing to compete again this year?
Duh, no brainer! Everyone should compete in the Open, there is not an excuse good enough not to; there is nothing to lose and everything to gain.
21-18-15-12-9-6-3 reps for time of:
Roots T-Shirts for the 2015 CrossFit Open!
You read the title correctly, for the first time in Roots Open history, we’ve created an Open tee!
This shirt is available for PRE-ORDER ONLY! All tees must be ordered by Monday, March 2nd. The shirts are available in a tank for women and t-shirt for men, details and pricing below.
Not yet registered for the Open? What are you waiting for? Join the 106 Roots members already signed up! Click here to register.
Power clean 3-3-3-3-3 reps
Front squat 2-2-2-2-2 reps
Squat clean 1-1-1-1-1 reps
Women’s Only Program – Free Class March 2nd, 10:30amAttention Boulder Area Ladies!
- Have you considered trying CrossFit but find it intimidating?
- Are your results lacking or have you plateaued from boot camps or other fitness programs?
- Would you thrive amongst a group of inclusive and supportive of women?
- Do you need consistency and motivation in your workout routine?
- Are you ready to have fun while working out?
5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20-lb. ball
Rest precisely 3 minutes between each round.
Calling All Olympic Weightlifters!
Did you really want to be in Oly Club but could not make the evening training times? You might be in luck.
Roots is exploring the possibility of having a second Oly Club training time that would take place in the morning two days per week. This training time would be separate from the current evening club time and athletes would have to commit to the morning or evening time.
2. Would you attend an 8:30am-10am training slot? Or an 11-12:30pm training slot?
If so, please email Ryan with your interest and the time slot (8:30 or 11am) that you would be able to attend. We’ll gauge interest and get back to everyone.
Don’t forget! Today’s workout is at Centennial Middle School – Class is at 9:30am! Open Shop this evening at Roots from 6:30-8:30pm.
CrossFit Roots FOOTBALL
Meet at the Centennial Middle School track for a morning of back shoulder passes, counters, and shooting the A gap. Ok we’re just playing pickup football, so less jargon and more fun!