Half Ass Effort Yields Half Ass Results 

One space remaining in the pull-up clinic tonight at 6pm. Click here to register.

Capoot

For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

Nice squat, Paul!

Nice squat, Paul!

Half Ass Effort Yields Half Ass Results

You’ve heard the phrase that “half assed effort yields half assed results” and the saying couldn’t be more true in CrossFit; however, many athletes think this refers to total reps and intensity, and overlook the reference to form and range of motion. 

Today’s WOD includes lots of push-ups, like a lot of push-ups. Push-ups are a perfect example of learning to balance form and range of motion with intensity.

Let’s start with a quick review of the push-up.  A push-up begins with the body in a plank position with the elbows fully locked out. To perform the push-up, the athlete leans the chest forward while drawing the elbows backward and alongside the body until the chest and thighs touch the ground (not chest or thighs). The athlete then presses the body out of the push-up until the elbows return to their fully locked-out position. 

Now that you have a picture of good push-up form in your head, let’s play out a scenario that could happen in the thick of a workout. The athlete needs to complete 25 push-ups.  The first ten push-ups are money! TEN. The athlete goes for five more and, holding onto that solid technique, squeezes them out while moving just a little slower. FIFTEEN! Without resting, the athlete goes for another ten. In the last ten, the athlete doesn’t lower fully to the ground each time, their lockout at the top has become soft, and on the last rep the athlete gets to a very close but not full lockout and drops their knees to the ground, done. TWENTY FIVE! Close enough, right? Lot of intensity, right? No!

Remember that we want form and range of motion with intensity. Sometimes that means knowing when you need to break your set so you can pursue the next set with good form and range of motion and sometimes that means scaling the reps, or both. It takes an athlete who is honest about their training and their current ability level to work through good reps now to be able to excel long into the future. Ok, nagging coaches help in this area as well.

Listen to that little voice in your head that says, “I totally know this isn’t what I’m supposed to be doing” to maintain good form and range of motion now so you’re not frustrated by lack of progress in the future. 

 

June Newsletter 

Deadlift
10-5-3-1-1-1-3-5-10 reps

There's something about the gym in the summer. It's just so damn fun!

There’s something about the gym in the summer. It’s just so damn fun!

June Newsletter!

The June Newsletter is HOT! Don’t miss out on all the summer fun. Check it out here.

 

 

Open the Hips 

1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

Post total number of pull-up reps and calories rowed to comments.

Open the Hips

One of the main components of an effective kipping pull-up is taking the hips from a closed to an open position. Opening the hip on the way up takes some of the work away from the arms. In the video above, you’ll see how the athlete closes the hips (by bringing the feet in front of the body and the knees slightly up) but never opens them back up to utilize the stored energy. 

Cameron Soden uses the cue that the feet should end behind the hips. This helps guide the athlete to violently push the hips forward and to an open position. The hips cannot open if the feet remain in front of the body.

Pause the video at the following places to get a good visual of what to do and what we want to avoid. A better hip extension means faster pull-ups that use less arms overall allowing the athlete to do more reps!

:18 seconds – Visual of the back of the kip prior to the pull. Shoulder angle is closed and knees have driven up.
:19 seconds – Visual of the athlete at the top of the pull-up but the hip has never opened violently. The feet remain in front of the athlete’s hips.
:30 seconds – Cameron demonstrates a great example of what the athlete is doing wrong. We call this a “working man or woman’s” pull-up because from this position, the athlete is basically doing a strict, almost L position, pull-up, never opening their hip.
:48 seconds – Good visual of Cameron at the desired top finish position of the pull-up
1:04 – Visual of the athlete fixing the top finish position. This is what you want to look like at the top. 

Today we’ll work on opening the hips in the kipping pull-up. 

Glassman Interviewed on the Update Show 

Complete as many reps as possible in 8 minutes of:
115-lb. (80) shoulder presses
Each time you break, perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
205-lb. (135 lb women) hang power cleans
Each time you break, perform 30 squats

Post number of press and clean reps completed to comments.

Glassman Interviewed on the Update Show

The 2015 Regionals have come to a close. Many of you will probably be happy to get your weekends back after watching the live coverage at all hours of the day from around the world. But don’t worry, there’s more action around the corner as the 2015 CrossFit Games start on July 21st in Carson, California. 

The Games website has put out many incredible highlight videos of the action over the past three weeks. In addition, Greg Gassman joined Sean Woodland on the set of the Update Show for an interesting interview and perspective on the Level 1 Seminar and the diet recommended by CrossFit. 

See the highlight videos here.

Swim WOD: Suns Out Guns Out 

Open Shop will run from 6-8pm this evening.
 
10 rounds for time of:
Swim 50 meters
20 squats
10 push-ups
See you at the pool!

See you at the pool!

Swim WOD: Suns Out Guns Out 

Spruce Pool, location information here

When you arrive at the pool, please check-in with the pool staff at the front desk. Tell them you are there with Roots and they will let you in. We have reserved lanes for this workout. If you plan to stay at the pool after the workout, you will need to pay the admission fee after the workout is over. 

It’s Only 100 Meter Sprints… 

Reminder!: Class with Nicole at 9am this morning at the Centennial Middle School Track!

10 100-meter sprints
Rest as needed between efforts.

It’s Only 100 Meter Sprints…

Join Nicole at the track this morning for a workout that will bring you to your knees – yup, that’s right.

Check out the video above for a little background on what to expect.

Meet at the Centennial Middle School track at 9:00am!

Centennial Middle School
2205 Norwood Ave

Boulder, CO
Click here for map.

 

Fore! 

Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Jake checked out CrossFit in Thailand on his post college trip!

Jake checked out CrossFit in Thailand on his post college trip!

Fore!

The first ever Roots Golf Outing will take place at the Lake Valley Golf Club on Friday, June 12th at 1:00pm!

Join us for a day of golf, Roots athletes, food, drink, and taking the competitive spirit from the shop floor to the green. This outing is open to Roots members, their families, and friends.
 
Tee times will start at 1pm and will run every 10 minutes. Tee time sign-ups will be sent out to all registered players at the end of May.
 
REGISTER HERE! (spaces limited)
 
Divisions
RX: Standard 18 hole round of golf. Play own ball, keep score, as scores will be on the “Whiteboard” at the end. Suitable for people who have played a round of golf and kept score.
Scaled: 4 person “scramble” or best-ball. If you’ve played little golf, or just want to have fun on the outing, this is for you.

Cost: $95

Included:
Golf, range balls
Food & Social after

Are you signed up? Planning to play? Questions? Post to comments. 

 

Swim WOD with Gretchen and Nicole 

Amanda
9-7-5
Muscle-up
135 pound Squat snatch

Come out for the Swim WOD! You don't have to be an Olympic caliber swimmer.  Here, Rebecca Soni of the United States competes in the Women's 200m Breaststroke Final (Photo by Jonathan Ferrey/Getty Images)

Come out for the Swim WOD! You don’t have to be an Olympic caliber swimmer.
Here, Rebecca Soni of the United States competes in the Women’s 200m Breaststroke Final (Photo by Jonathan Ferrey/Getty Images)

Swim WOD with Gretchen and Nicole

Come one come all to the first OUTDOOR swim WOD of the summer with swim coaches Gretchen and Nicole.

When: Sunday, May 31st at 10:30am
Where: Spruce Pool, location information here
What: A half hour of instruction followed by a swim WOD.

When you arrive at the pool, please check-in with the pool staff at the front desk. Tell them you are there with Roots and they will let you in. We have reserved lanes for this workout. If you plan to stay at the pool after the workout, you will need to pay the admission fee after the workout is over. 

Who is coaching the workout?
Gretchen Rech and Nicole Christensen. Both women swam Division I in college (although Gretchen was a way more accomplished swimmer than Nicole). They also coached swimming for over ten years each. You can check out Gretchen’s impressive swimming background here!

How good of a swimmer do I need to be?
You need to be comfortable in the water and able to get from one side of the pool to the other via freestyle, side stroke, or treading water. If you’re not sure, ask a coach this week in class.

What will the workout be?
Ha! Good try. As if we’d tell you:). We can tell you that the workout will involve the pool and CrossFit movements. It will absolutely be scalable so depending on your swimming ability you might swim a little more or less than others. 

Will it just be a workout?
Nope, we’ll divide the group by ability level and spend the first 30 minutes warming up, drilling, practicing technique, and prepping for the workout. 

Do I need to sign-up?
Yes! Please sign-up on MBO under the regular class schedule.

Questions? Post to comments. 

 
 

Exercise is ADHD Medication 

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Nancy is part of the yearly benchmark series. Log your score!

Exercise is ADHD Medication

It’s not uncommon for the coaches to hear athletes express how their workout keeps them “sane.” That hour of sweating, pushing their physical and mental limits, and engagement in structured class gives them focus and drive to deal with and pursue the rest of their day.

So it’s not surprising that new research supports the linkage between child exercise and academic performance, and as you’ll see in the article below, specifically for children with signs of ADHD. 

Exercise is ADHD Medication
Physical movement improves mental focus, memory, and cognitive flexibility; new research shows just how critical it is to academic performance.

Does exercise keep you sane, focused, or able to get work done? Post to comments. 

Murph a Success! 

For time:
15 muscle-ups
205-lb. squat clean, 1 rep
225-lb. squat clean, 1 rep
245-lb. squat clean, 1 rep
255-lb. squat clean, 1 rep
265-lb. squat clean, 1 rep

Over 95 people came out to do Murph on Sunday!

Over 95 people came out to do Murph on Sunday!

Murph a Success!

Thank you to everyone who came out for Memorial Day Murph. It was a great success.

A special thanks to the folks who went in the 10am heat for their understanding. We’ll be sure to get more spots on the calendar for next year! Also thanks to everyone who contributed to the great potluck spread!

Sore from Murph? Remember, the best remedy for soreness is to move your body – so get in for today’s workout!