Double-Under Sunday 

21 power snatch (95/65)
84 double-unders
15 power snatch
60 double-unders
9 power snatch
36 double-unders

Double-under Sunday

Double-unders help improve balance, agility and especially coordination.  These skills carry over to every other movement in CrossFit so the importance of mastering them cannot be overstated.  They also happen to be one of the most frustrating exercises to master.  The great thing about double-unders though is that they can be practiced anywhere anytime as long as you have your rope handy.

Start with trying to get one and then two and so on.  If you use the double-single-double technique it’s time to take the next step.  Make yourself attempt two in a row even if you fail repeatedly.  The timing and coordination needed to do consecutive reps cannot be learned by adding singles between your doubles.

Try this workout on your own.  Start by doing 1 double-under, then rest and try for 2 consecutive.  If you get 2 then you’ll rest and go to 3 and so on until you reach 10.  If you mess up a set you start over with 1.  Continue this until you can get 10 consecutive regularly.

Say Hello to Our Little Friend 

3 rounds for time of:
30 Squat Clean, 95/65#
30 Pull-ups
Run 800m

This is part of the yearly benchmark series.  Log your score.


Hadley Caroline Norton

Say Hello to Our Little Friend

Hadley Caroline Norton was born Tuesday, June 23rd.  Her mom, Cara, was in the gym earlier that day working on her push jerk which turns out to be great for inducing birth.  This is Cara’s second baby while being a member at Roots so you can look to see her crushing WODs again in no time.

Welcome to the world Hadley and congrats Cara and Bernie!


Bring a Friend Day at Roots 

Shoulder press 1-1-1-1-1-1-1 reps
Weighted pull-up 1-1-1-1-1-1-1 reps


Working out with friends is always more fun!

Bring a Friend Day at Roots

Do you have a friend or family member that has been asking you what this CrossFit thing is all about and why your butt looks so amazing? Or maybe there is someone that you have been trying to get in the door but they’re not sure if CrossFit is for them and they think you’re a little crazy. The best way to explain to someone what we do here is to show them!

We want to make getting that friend in the door a little easier for you, and to help you to convince them that you’re not crazy (or if you are, at least you’re in good company) by hosting a bring a friend to class day!

On Thursday, July 2nd, bring your friend to class so they can learn more about CrossFit Roots and try a WOD.  All group WODs for the day will be doing a partner workout that will be challenging and fun yet scalable to all skill and conditioning levels. 

Have more than one friend who is interested? Bring them all! Don’t want to bring anyone or just can’t convince them this time around? Come to class as usual and see some new faces. 

If you are bringing a friend, sign yourself up in MBO as usual. You do not need to register your guest. Please plan to arrive 5 minutes early so we can get a waiver filled-out. You can save some time at the door and have them create a profile in MBO in advance.

Post questions to comments.

Skinny Jeans and Rhabdo 

For time:
Row 2,000 meters
50 wall-ball shots, (20/14)
Row 1,000 meters
35 wall-ball shots, (20/14)
Row 500 meters
20 wall-ball shots, (20/14)

Do you find trendy clothing and your CrossFit body just don’t fit?

Skinny Jeans and Rhabdo

I’ve never been a fan of skinny jeans for men.  With the amount of squatting we do in CrossFit they just don’t fit and I’m really happy about that.  This story explains the hard lesson a young lady had to learn about wearing skinny jeans, and it turns out they’re dangerous!  Well, only if you intend to actually move in them.

Have you found your clothes fitting differently since you started CrossFit?

Gymnastics Positions 

3 rounds for time of:
7 bar muscle-ups
205-lb. squat clean and jerks, 7 reps

Gymnastics Positions

Watch the video above and you’ll notice that the athlete, Dave Durante, keeps his legs straight and his body long throughout the entire movement.  Even as he moves into the kip his knees remain straight and you can see him move from superman to hollow identically each rep.

Gymnastics begins with positions.  What are the positions we need to get into?  In today’s case, it’s superman and hollow hold.  The next step is developing the ability to get into these positions quickly, and for most of us this is where things begin to fall apart.  When we perform hollow holds and supermans on the floor everyone’s legs are straight, bellies are tight and arms are extended, but when we take these positions to the pull-up bar and perform a kipping pull-up what happens?  Often the legs bend, bellies are over-extended and arms begin to pull too early.  We anticipate the end-goal and we bypass everything in-between.  If we’re strong enough, it works but it keeps us from ever reaching our true potential.

Drilling these positions is not just to look like we know what we are doing.  They are the foundation on which the gymnastics movements rest.  If you can do a chest-to-bar pullup and a dip, you are strong enough to do a muscle-up, ring or bar.  What is lacking for most is the ability to stick to the correct positions once you add the intensity of performing the complete movement.  When things begin falling apart, start over with the basics:  what positions do you need to hit and how do you get from one to the other quickly?  Until the correct positions become your natural movement pattern you will continue to struggle with the basic gymnastics movements, so put in the work now and you will welcome WODs like these later.

You Make The Difference 

Split Jerk


Need scaling options for pregnancy? We’ve got you covered.

You Make the Difference

It’s easy to feel helpless in creating real change in global issues, but it really is true that every decision you make has an impact.  Mark Sisson wrote this article discussing the effects of people’s decisions regarding the food they put in their bodies and how those decisions are beginning to steer the market.  

In the article he claims that, “what starts as a commitment to ourselves becomes an influence on greater economic and societal forces.”  To me that’s a really cool concept because I think we often feel as though we have no control over such large issues or we feel that we have to go out and do something external to ourselves to make an impact.  But the change that we’re seeing today had nothing to do with us deciding to make a statement or rebel against the norm.  Instead, it all began because we wanted to better ourselves, and in turn we’re now beginning to see that betterment spread.  And we just happen to look sexier naked because of it!

Adaptation to Exercise 

The front half of the parking lot is being sealed so please be prepared to park in the alley or on Mapleton and use the bike path underpass to walk over.  Thanks!

AMRAP 20 minutes of:
5 pull-ups
10 push-ups
15 squats

This is part of the Yearly Benchmark Series. Log your score!


Kim and Stephen getting it done on the ergs.

Adaptation to Exercise

The benefits of exercise are the result of the body adapting to the exercise stimulus.  Our bodies are efficiency machines.  The body wants to use the least amount of energy necessary to perform any function in life.  So when we hand it a barbell and tell it to do 50 thrusters, and it’s not used to 50 thrusters, it’s going to hurt a lot.  But, if we give it the time to recover and adapt it will be better able to perform the 50 thrusters the next time.

Your body adapts to stressors in a variety of ways that depend on the characteristics of the stressor.  Performing 100 thrusters with a 45# bar will not elicit the same adaptations as doing the same movement for a 3RM.  Once the body adapts the same stressor will produce an even smaller adaptation.  This continues until at some point the same stressor will not elicit any further adaptation or in this case fitness.  In order to continue getting fitter we must continue doing different movements and different loads.

In CrossFit we use constantly varied functional movements at high intensities.  With the use of constantly varied movements we eliminate a lot of the adaptation plateau because our exercise selection is so vast.  When we combine that with functional movements we now have a pool of movements to choose from that seems nearly impossible to ever reach a complete adaptation to any one of them.  We can change loads, reps, ranges of motion and all of that is just for one movement.  Throw in a few more exercises and every WOD is almost guaranteed to create a new adaptation in even the elitist of athletes.

But even the best of plans can go wrong if they aren’t executed properly.  Remember that we said earlier, “if we give it the time to recover and adapt it will be better able to perform.”  If you don’t give your body adequate nutrition and sleep it won’t matter what you’re doing in the gym.  One of two things usually happens to an athlete that doesn’t give rest a priority.  The athlete will either overwork themselves and actually see a decline in performance because their body is still trying to recover from the previous stressor while they are already giving it another dose of a new one or even the same one.  As this happens over and over again their body simply can’t keep up and in a way it shuts down.   The other common reaction is when the athlete goes through continuous ups and downs in performances as their body goes in and out of good and bad food and sleep patterns.

The key to proper rest is listening to your body and learning from it over time.  Listening and understanding what your body is telling you is a must and it’s harder than it sounds to actually do.  Feeling tired because it’s 5:15am in the morning is not overtraining.  Feeling lethargic, even borderline sick could be signs of overtraining.  You have to listen to what your body is telling you and make the best decision based on the information.  Sometimes you’ll get it right and sometimes you won’t, but each time is a time to learn.

Do you know how to tell if you’re overtraining?  What do you do to combat it?  Do you notice swings in your performances correlate with other factors in your life (sleep, nutrition, etc.)?  Tell us your experiences.

Sunday Funday 

Today’s class will meet at the Centennial Middle School track.

1min ON, 1min OFF:
2 burpee broad jumps
run remainder of 100yds

add 2 burpee broad jumps each round until you can no longer finish the sprint within the 1 minute cutoff or you reach 100yds of burpee broad jumps.


Amy works on her accuracy during a game of Paleo Pong at last weeks Cool Cruel Summer Series.

Sunday Funday

What’s the point of all this fitness if you don’t get out and use it from time to time?  Part of the CrossFit fitness model is to regularly learn and play new sports. 

What are you doing today to use your fitness? 

The Games Are Coming 

Today and tomorrow’s classes will meet at Centennial Middle School.

4 rounds:
30 air squats
20 pushups
run 400m

The Games are Coming

The CrossFit Games begin July 21st!  Are you going?  Who are you cheering for (besides Camille, duh)?  What are your predictions?  Post to comments.

Also, don’t forget today and tomorrow’s WOD will be at the Centennial Middle School track.  Please sign-up on MBO.

Centennial Middle School
2205 Norwood Ave
Boulder, CO

Kettlebell Snatch 

Come join us at 10:30am on the west patio at Whole Foods for the Primal Kitchen launch party!

5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes

Kettlebell Snatch

Today we get to practice a movement that doesn’t come up very often.  And this is a hero WOD dedicated to one of our own from Colorado, so get in here!

From CrossFit HQ:

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.