Yampa Valley Beef Orders! 

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

Yampa Valley Beef Logo

Roots has worked with Yampa Valley for over six years.

Yampa Valley Beef Orders

CrossFit Roots has partnered with Yampa Valley Beef for over five years to offer grass fed beef to members straight from Colorado’s Routt County. See below on how to order, pricing, and delivery dates.

WHAT: Stock your freezer with whole, half and quarter grass fed beef orders from Yampa Valley Beef with FREE delivery to Roots.
 
WHEN: Place your order now and orders will be ready beginning this summer through early fall on a first come, first served basis.
 
PRICE:  $4.89 per pound, hanging weight
 
HOW TO ORDER: Email Sonja at yampabeef@hughes.net to place your order.  
 
DETAILS: For additional details click HERE to see an overview of the delivery program. To learn more about Yampa Valley Beef, visit their website, here.

Endurance Starting Line 

Complete as many rounds as possible in 15 minutes of:
135-lb. push presses, 7 reps
135-lb. overhead squats, 10 reps
15 GHD sit-ups

Check out them running legs!

Check out them running legs!

Starting Line Next Monday

So you’ve decided that CrossFit Endurance is the route you want to take your fitness, now what?  Starting Line is the entry point for those with little to no CrossFit experience.  In this series you will be taught the foundational movements of CrossFit and you will be introduced to the style of endurance biased WODs that you will encounter in the CFR Endurance Program.  This is a pre-requisite for membership into the Endurance Program.
 
The next Starting Line begins May 4th and runs MondayWednesday and Friday at 12:30pm.  Cost is $150 which includes the two weeks of Starting Line and the next 2 consecutive weeks of CrossFit Endurance membership.
*You do not need Starting Line if you are a current member of CrossFit Roots and wish to join the Endurance Program
 
Sign-Up for Starting Line HERE
 
For more information on the Endurance program, including meeting days and times, click here.
 
Contact Shane@crossfitroots.com with any questions.

Peter Grant Johnson 

10 rounds of:
Deadlift for 15 seconds
Rest 45 seconds

Peter had an engine to say the least!

Peter had an engine to say the least!

Peter Grant Johnson

It is with great sadness that we let you know that Roots has lost one of its own. Peter Johnson began at Roots in early 2011, when we were located on 8th and Pearl. Over the years, he and his wife Carrie have been active at the shop, participating in group classes and working one on one with Zac and Ryan.

Peter was a natural athlete and he had a good time during his training hours at Roots. The coaches will always remember Peter for his enthusiasm, positivity, and his incredible collection of 80s ski gear!

Ryan worked with Peter for over two years. Over those years, many things stood out about Peter and Ryan has shared a few here: 

  • His concern for the environment
  • His bringing in a water, a pea green scoop shake, and yesterday’s tea and carrying them all over the shop during a workout
  • His forgetting something every workout (shoes, socks, jackets, H2O bottles, you name it!)
  • His short shorts
  • His love of a good deal (“I had this shipped direct from China!”)

You can learn more about Peter and his legacy, here. 

Announcing Two Skill Clinics: Pull-ups and Muscle-ups 

Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans (155/105)
then

Complete as many reps as possible in 5 minutes of:
20 air squats
10 burpees

The elusive muscle-up.

The elusive muscle-up.

Announcing Two Skill Clinics: Pull-ups and Muscle-ups 

Are you ready to finally get your first muscle-up? Or do you have muscle-ups but haven’t transitioned past being able to do one or two at a time? Do you want to improve your kipping pull-ups by dropping bands or increasing your efficiency? Check out the two skill clinics that we’re offering in May! 
 
Muscle-up Clinic – Thursday, May 7th6-7pm with Ali & Nicole
  • Learn the mechanics of the muscle up and how to build capacity for strict and kipping-muscle ups.
  • Learn how to incorporate individualized specific drill work into your routine.
  • Prerequisite: Individuals who sign-up should be able to do three unassisted chest-to-bar kipping pull-ups and 3 unassisted kipping or strict ring dips. 
This course is limited to 8 people. The cost is $25. Sign-up HERE.
 
Pull-up Clinic – Thursday, May 21st6-7pm with Ali & Nicole
  • Learn the mechanics of the kipping pull-up.
  • Refine the kipping pull-up for those who have them or use 1-2 bands.
  • Receive individual recommendations for specific drill work.
This course is limited to 8 people. The cost is $25. Sign-up HERE.
 
Questions? Email Ali

Sunday Reading – Sugar is to Blame 

1-rep-max snatch

No time cap other than you must finish before class is over.

Notes
In this event you will perform a snatch for max load. There is no minimum or maximum number of attempts. Your score will be the heaviest weight you successfully snatch. You may not use plates smaller than 1/2 lb.  

Sugar is to Blame

I swam competitively in college. Because my activity level and training volume was so huge, I thought I could eat whatever I wanted, and I did. It was not uncommon for our team to have soft serve ice-cream from the dinning hall after EVERY MEAL.

But as the article listed below points out, you can’t outrun (or out swim) a bad diet. Oftentimes we think of diet and exercise as a teeter-totter. If we eat a bit too much, we just workout more the next day, but it doesn’t work like that. Exercise and diet should be thought of as two separate pieces to one puzzle for health.

“You cannot outrun a bad diet, experts warn, as they suggest greed, not sloth is causing Britain’s expanding waistlines.”

Sugar is to Blame

Masters Qualifier Event 4 

2015 Masters Qualifier Event 4

21-15-9 reps for time of:
225-lb. deadlifts
24-inch box jumps
Handstand push-ups

Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box

Masters Qualifier Event 4

Come on in for Event 4 of the Masters Qualifier!

Week of the Masters! 

Event 3 of the Masters Qualifier

2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men use 65 lb.   
Women use 45 lb.

Week of the Masters!

The CrossFit Games website published the Masters Qualifier workouts last night at 6pm. We’ll do each of them as part of the group classes!

View the workouts here.

And look who made the mainsite today!

Good luck to our Masters ladies!

Masters Qualifier Starts Tonight! 

20 burpees
135-lb. hang squat snatches, 20 reps
20 bar muscle-ups
135-lb. hang squat snatches, 20 reps
20 burpees

Hillary judged athletes each week of the CrossFit Open and competed.  Here she takes Lisa through 15.2. Hillary will compete in the Masters Qualifier this weekend.

Hillary judged athletes each week of the CrossFit Open and competed. Here she takes Lisa through 15.2. Hillary will compete in the Masters Qualifier this weekend.

Masters Qualifier Starts Tonight!

They’re fresh, they’re rested, and they’re ready!

Roots’ six Master’s Qualifiers will learn the four workouts for the next stage of competition tonight at 6pm. You can tune into the CrossFit Games website to view the workouts after 6pm tonight.

From Friday through Sunday, Roots will do the Master’s Qualifiers as part of the regular group class programming. In addition, the Master’s Qualifier athletes will spend the better part of the weekend at the shop redoing workouts, strategizing, and putting together the best scores for the four workouts. The Top 20 athletes in each age category move onto the CrossFit Games.

A big shout out and good luck to:

Masters Women, worldwide – 40-44:
Cherie Chan – 107th
Hillary Harris – 180th

Masters Women, worldwide – 50-54:
Marge Schreiber – 77th
Pam Walter – 78th

Masters Women, worldwide – 55-59:
Jennifer Quilling (Zender) – 94th
Alice Phinney – 101st (Will not be doing the Qualifier as she is on vacation in the Galapagos!)

Spring Olympic Weightlifting Meet Recap! 

Reminder! Endurance Class Free Intro on Wednesday at 12:30 pm! For existing and those new to CrossFit. Sign up here.

Complete as many rounds as possible in 15 minutes of:
25-meter handstand walk
20 knees-to-elbows
15 hip extensions holding a 25-lb. plate

Thanks to all the volunteers who made the meet possible and a big congratulations to all the Roots athletes who lifted!

Thanks to all the volunteers who made the meet possible and a big congratulations to all the Roots athletes who lifted!

Spring Olympic Weightlifting Meet Recap!

Saturday was the Roots Spring Oly Meet and it was a huge success! Over 40 athletes from around the state came and competed on the platform. It was also the debut of Roots’ new competition barbells and reordered flights.

A big thanks to all of our volunteers who worked tirelessly throughout the day making the competition run smoothly and without issue. We couldn’t do it without you!

Another big thank you to our sponsors: 
The Cup for providing delicious high-strength coffee for the lifters and volunteers. They have been the sole coffee provider for all of Roots Oly Meets and we love them! SFH for having a booth set up at the meet and for providing prize packages for the winners. You can find their awesome products sold at Roots pro shop. Suerte for providing prize packages for the winners. They make great tequila and they are even nicer people. Thanks guys! Life of Riley Foods for donating their amazing nut butters for prizes. 
 
The Roots athletes made a great showing at the competition. Here are some highlights:
  • Megan Isherwood took 3rd overall in the women’s division with a 132.5 snatch and a 160 clean and jerk setting several personal records in the process. Nice job Megan!
  • Luke Ursell lifted 175/210 for a very solid showing.
  • Sam Gaard lifted a nice 185/225 and had a great meet.
  • Pam Walter hit 95/125 after doing a workout earlier in the morning!
  • Katie Walkden lifted 87.5/115 only a week after competing in the Masters Nationals!
  • Josh Miers had meet PR’s in both lifts with 145/215 and keeps improving consistently.
  • John Lauer came to clean and jerk and did so hitting a big 275.
  • Nikki Rivera in her first meet hit 60/80 and looked great.
Thanks to all of our athletes who competed and to the spectators who came to witness the action firsthand. 

Be sure to mark your calenders for August 8th when the Roots Summer Oly meet will be held. Sign up is open now, and is discounted to 15$ until this Sat. the 25th.when it goes back to 25$

See you on the platform!

 

 

Women’s Only Free Class and May On-Ramp Course 

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute

The Women's Only group meets at 9:30am Monday through Friday!

The Women’s Only group meets at 9:30am Monday through Friday!

Women’s Only Free Class and May On-Ramp Course

Save the dates!
 
Hey Women of Boulder! 
 
Have you heard of this thing called “CrossFit” but aren’t sure where to start or are feeling a little intimidated? Check out the Women’s Only Program at CrossFit Roots and begin your CrossFit journey with a welcoming and inclusive group of ladies!
 
FREE CLASS
Join Coach Ali from the Women’s Only Program for a FREE class on Monday, May 4th at 10:30 am. You’ll learn about the methods of CrossFit and its role in your health and fitness. You’ll also get to try a short workout. No CrossFit or exercise experience is necessary. All ability levels welcome. Sign-up here.
 
ON-RAMP COURSE
Ready to jump in? The May On-Ramp course begins Monday, May 11th at 10:30 am. It meets on MondayWednesday and Friday through May 22nd for a total of 6, 1-hour sessions. You’ll learn the fundamental movements of CrossFit and gradually increase your workout intensity to be ready to go for Women’s Only group classes. Sign-up here.
 
For more information on the Women’s Only Program, check out our webpage hereEmail Coach Ali with any questions you may have. 
 
Don’t let intimidation hold you back any longer, become the athlete you want to be.