5min AMRAP of:
2 thrusters (135/95)
2 burpees over the bar
4 burpees over the bar
and so on…
5min AMRAP of:
20 kb swings (24/16)
20 hand-release pushups
This video is hilarious. Watch 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!
Pausing Front Squat
Hold 3 seconds at the bottom of the lift.
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!
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!
Why I Did the Open – Brenda Bonilla
1. How many years have you been CrossFitting?
2. How many years have you done the Open?
3. Why did you choose to compete in the Open?
4. Were you able to do all the workouts?
5. What is your favorite part about the Open?
6. Are you doing to compete again this year?
7. Anything else you want to mention?
3 rope climb
This is the benchmark series workout for the rope climb test. Log your workout!
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!
75-lb. power snatches, 75 reps
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 firstname.lastname@example.org 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.
Rest 1 minute
Rest 1 minute
Rest 1 minute
Rest 1 minute
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!
Four sets for times and efficiency:
10 Box Jumps (30″/24″)
10 Toes to Bar
10 Alternating Pistols
Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
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:
Friday: 7:30-11:30am and 1:30-4:00pm
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.
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.