5 Deadlifts (275/185)
21-15-9 reps for time of:
Ab mat sit-up
That’s my kind of night skiing!
For time: 100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps
Why Are Americans So Fascinated With Extreme Fitness?
The New York Times is back at it again – writing lots of propaganda about CrossFit, its dangers, and about the crazy fitness-crazed extreme individuals who choose to do this style of workout every day.
Honestly NYT, this is getting old.
Check out the article here – Why Are Americans So Fascinated With Extreme Fitness?
Do you ever look at other fitness endeavors and think – “whoa, now that’s extreme, CrossFit is NOT!”? How do you feel about your CrossFit experience in relation to what is published all over the media?
Post to comments.
Row OR Run 5000m
The Reebok CrossFit Invitational
Presented by HGST
Jason Khalipa is stoked to be competing in the Reebok CrossFit Invitational where he, Emily Bridgers, Julie Foucher and Rich Froning will represent the USA and compete against teams from Europe, Canada and Australia. Check out the CrossFit Games site for more details on the competition.
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
(Helen is a yearly benchmark. Log your score!)
Fall Food Challenge – Four Spots Remaining!
The fall food challenge Intake Week kicks off on Monday. Just four spots remain for this 6-week challenge.
If you have already signed up for the food challenge, initial details and information on Intake Week will be email on Friday. Stay tuned!
DUs and Abmat Sit-ups
CU vs. CSU Hockey! – Come Watch Hunter!
Grab your Buffs gear (ok maybe your Rams gear) and head on out to the Colorado Rec Center this Friday at 7:30pm to watch the CU Buffs battle the CSU Rams in ice hockey.
Roots’ very own Hunter Clark (and Sylvia’s son!) will be playing for the CSU Rams and we know he’d love some Roots fans in the stands!
Questions? Post to comments.
3 rounds for time of:
30-second L-sit hold
135-lb. thrusters, 10 reps
PR Your Life Food Challenge Sign-up Opens Today!
Today’s the day! Snag one of a limited number of spots available for the 2014 Food Challenge and pilot study. Registration closes Friday.
Want to learn more about the fall food challenge? Click here.
If you sign-up for the challenge, don’t forget to mark your calendars to attend one of two challenge Chalk Talks coming up in one week:
Thursday, October 30th at 7:00am
Sunday, November 2nd at 10:30am
Questions? Post to comments.
12 minute AMRAP
In teams of 2
15 Thrusters (95/65)
Partner finishes all 30 reps before rotating
“Individual commitment to a group effort–that is what makes a team work, a company work, a society work, a civilization work.” –Vince Lombardi
Complete rounds of 9, 7 and 5 reps for time of:
Cleans (225/155 lbs)
America’s BIGGEST Problem
Doc Parsley breaks down the problems caused by our collective lack of sleep. Post thoughts to comments.
5 rounds for time:
15 back squats (135/95)
PR Your Life Challenge – Your Questions Answered
Read below for the details on the fall food challenge. This has everything you need to know to understand the structure of this food challenge.
How long is the challenge?
What kind of food challenge is it?
It is a Paleo food challenge. The Paleo way of eating mimics the way our ancestors ate before the invention of modern agriculture and among a few other specifics, excludes all dairy, grains, and legumes.
When does it start?
It begins November 3rd. Other important challenge dates are listed below.
October 20th – Sign-up Week (Sign-up Open MONDAY, spaces limited)
October 27th – Intake Week and Chalk Talks
November 3rd – Challenge Begins, 6am
December 13th – Challenge Ends, 6pm
How can I sign-up?
Sign-up will be available on MBO beginning Monday.
How does the food challenge work?
You will log every meal into a google doc for 6 weeks. You will be assigned to a coach who will review your food log each day and give you feedback, suggestions, and help you learn to incorporate this style of eating into all areas of your life. Athletes will be awarded points for compliance among other indicators.
Will there be a workout component to this challenge?
Will there be an information session?
This challenge is a little bit different than past challenges as you have to commit BEFORE learning all of the details of the challenge. If you choose to sign-up for the challenge, you will need to attend one of two information Chalk Talks. The Chalk Talks will outline all pieces of the challenge and all resources will be distributed to participants. You can choose to come to either of the following Chalk Talk times:
Thursday, October 30th at 7:00am
Sunday, November 2nd at 10:30am
What Can I Eat?
This is a straight up Paleo Challenge. We’ll provide a food list of what Paleo foods are allowed.
What Can’t I Eat?
All grains, dairy, legumes, and extracted sugars are out. While we won’t get lost in the details with this challenge, you will have to adhere to a provided list of approved foods.
What About Alcohol?
Alcohol will be allowed in specified quantities and types.
What About Thanksgiving?
Thanksgiving Day will come with a separate set of allowances that will enable you to participate in any household feast without feeling socially awkward. It will not be a free for all day.
Will there be a Zone component to this challenge?
What About Halloween Candy?
You eat Halloween candy?
How Much Does the Challenge Cost?
The challenge total cost is $218.
The lab work portion of the challenge will cost $98 for before and after tests paid directly to the lab. This is the self pay price.
The resources, coaching, and food log assessment component of the challenge will cost $120.
In addition, athletes will have two methods for body fat testing – the standard dunk tank test that we have often used (for a fee) or a basic body fat scan (at a very little to no cost).
10 rounds, each for time of:
Row 250 meters
Rest 2 minutes
PR Your Life Food Challenge: What is Paleo?
The average American consumes 70% of their diet from refined sugars, cereals, grains, refined vegetable oils, alcohol, and dairy products. Research has strongly associated the modern Western diet with the current epidemic levels of obesity, cardiovascular disease, high blood pressure, Type 2 diabetes, osteoporosis, cancer, and inflammatory diseases such as arthritis.
Think about your circle of family and friends and you probably know at least one person with one of the above mentioned diseases. It’s an epidemic and it’s avoidable with food.
It is our experience at CrossFit Roots, both personally and professionally, that a Paleo style of eating is the first step in the journey to health. It yields the greatest results for athletes in a host of areas including athletic performance, physical appearance, cholesterol levels and other blood indicators, mental clarity, and inflammation-related diseases and problems. In addition, athletes find it enjoyable to eat this way. That’s right, enjoyable.
Below is information on the Paleo style of eating. We understand that food and the way people eat is a very personal thing, almost like a religion. We invite you to learn about the way many of our athletes eat. We are always willing to share our own experiences and results from eliminating certain food groups and transitioning to a Paleo diet.
The PR Your Life Food Challenge will be a Paleo food challenge. For more details on the challenge, read here.
What is Paleo?
The Paleo way of eating mimics the way our ancestors ate during the Paleolithic Era before the invention of agriculture. In short, this means we eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar. Read on for a description of what you can eat in each of these food areas.
You can eat any protein from a source that once had a face and a soul. Meat should be cooked with only Paleo ingredients meaning sugar, soy, or processed sweeteners should not be in your meat! It’s more common than you think, so get in the habit of reading labels! While you are at it, learn to recognize the sneaky ways that food companies disguise sugar.
There are so many to choose from! Get creative and learn to cook a vegetable you’ve never tried. Non starchy vegetables should be a staple in your meals – even for breakfast.
The Paleo way of eating encourages fruit consumption; however, consider the origin of the fruit you consume – the geographic location as well as the way it was grown. Sugar, whether in a banana or a Snickers bar, is still sugar, the only difference is in the quantity of sugar in each food item. Consume fruit in moderation.
NUTS & SEEDS
For some of you, the elimination of calorically dense and nutrient deficient foods (i.e. processed foods, breads, grains, sweets) will require some level of effort to replace the calories you need to thrive. Nuts are packed with fatty acids, enzymes, antioxidants, and lots of vitamins and minerals, especially potassium and magnesium. Be aware that, while they are a great part of the Paleo equation, it is possible to over-consume them. We will talk more about this later, but for now, think “moderation”.
Fat is good for you and supports the brain! It is also a great source of fuel in the Paleo diet. Slowly, your body will make the transition from utilizing carbohydrate to utilizing fat for energy. Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes. There’s no room for fat phobia in the Paleo world!
Do you eat a Paleo Diet? What was your experience in transitioning? Have you not yet tried this way of eating and are hesitant to do so? Post to comments.