15.4 Makeup Tonight at 6pm 

Reminder: 15.4 makeup is tonight at 6pm AND today’s workout is at Centennial Middle School Track at 9:30am!

8 rounds:
100m sled drag
300m run
Rest 2 minutes between rounds. 

15.4 Makeup Tonight at 6pm

Remember that the Open make-up workout is Sunday at 6pm – sign-up on MBO!  

Also, remember to log your score at games.crossfit.com so we can validate them for you.  All scores are DUE no later than 5:00pm on Monday.

Meet at the Centennial Middle School track at 9:30am for today’s workout. 
Centennial Middle School
2205 Norwood Ave
Boulder, CO 80304

Questions?  Post to comments.  

 

Love Your Backside 

REMINDERS!  Track workout weekend!  Meet at the Centennial Middle School track at 8:30 or 9:30am.  AND, don’t forget, this week’s 15.4 makeup is SUNDAY AT 6PM.

4 rounds for time of:
25 stiff-legged good mornings 
400-meter run

Midline for days...

Midline for days…

Love Your Backside

This mainsite workout is a beauty, especially when paired with this week’s overhead lunge and GHD workout.  Enjoy!

Meet at the Centennial Middle School track at 8:30 or 9:30am.
Centennial Middle School
2205 Norwood Ave
Boulder, CO 80304

Don’t forget!  The 15.4 makeup workout is SUNDAY at 6PM!  Sign-up on MBO so we know to expect you.  Doors will open/warmups will start at 5:30PM.  First heat at 6:00PM.

Questions?  Post to comments.

15.4 Friday Night Lights 

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

15.4 Friday Night Lights!

Here. We. Go!  The fourth workout in the 2015 CrossFit Open is here along with Progenex to hand out some super cool prizes!

If you watched the live announcement last night you learned that the new (and awesome) handstand push-up standard is something that could throw some athletes for a loop.  Be sure to review the standards and watch the athletes in the video above so you can see what you need to do to get a rep.

Review the standards and scaling options here.

Here is what you need to know for Week 4!

HEATS AND SIGN-UP
We will run 15 minutes heats starting at 4:15pm.  If you plan to do the workout RX, be sure to review the standards on how to set-up your handstand push-up station.  Judges will be prepped with tape and the how to in setting your proper height requirement.

For the Friday Night Lights, you will sign-up for a heat just as you do for classes.  It’s important to note that the time (heat) you sign-up for is the time your WOD will BEGIN, so you’ll want to get there earlier to get with the Warmup Coach and get warm.  The warmup coach this week is ERIC.

FOOD
YellowBelly is back and will deliver pre-ordered dinners.  ALL pre-orders MUST BE RECEIVED by 12pm today, no exceptions.  Please remember to bring cash or check for payment.  We encourage everyone to stick around for food, friends, and fun.

SPONSOR
Roots welcomes Progenex and Matt Marshall along with top Progenex-sponsored athletes Adrian Conway, Brennan Fjord, and Christian Lucero.

LOG YOUR SCORES
You know the drill by now!  Don’t forget to log your scores.  Also note that the Sunday makeup will be at 6pm this week only.

This is as much a social as it is a competition so please bring your friends and family too! 

Athletes from other CrossFits are welcome to participate if they are registered for The Open, but please reserve your spot by contacting stefanie@crossfitroots.com in advance.

Questions?  Post to comments. 

First Muscle-up? 

Pre-Order your Friday Night Lights 15.4 dinner HERE!

3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box

Pam got nine muscle-ups during 15.3.  She got her first muscle-up the day before, an hour after 15.3 was announced.  Here, Ryan judges her through the workout at Friday Night Lights.  Photo credit: Shayna Larsen (who also got her first muscle-up after 15.3 was announced).

Pam got nine muscle-ups during 15.3. She got her first muscle-up the day before, an hour after 15.3 was announced. Here, Ryan judges her through the workout at Friday Night Lights. Photo credit: Shayna Larsen (who also got her first muscle-up after 15.3 was announced).

First Muscle-up?

Last week Dave Castro, director of the CrossFit Games, shocked the CrossFit Open community by announcing that workout 15.3 would not only include muscle-ups, but that it would START with muscle-ups.  This was different from past years where there were muscle-ups each year, but the high skill movement came after a number of other movements, meaning everyone could play in the RX division to some extent.

This announcement did not go over well with many CrossFit Open participants, but the affect it had on athletes at Roots was nothing short of AWESOME.

A number of Roots athletes got their first muscle-up in the hours and days after Castro announced the workout.

Part of the initial genius of CrossFit founder Greg Glassman was his thought about how to develop the CrossFit community.  He did this largely by introducing, incrementally, more challenging movements, loading, and workouts on the mainsite.  If you look back at the mainsite from 8 years ago, you will see quickly this difference.  As the community has grown and developed into more accomplished athletes, it’s largely because of the consistent and steady nudge from the mainsite workouts.  The mainsite challenges us never to settle with our level of fitness.

That steady nudge trickles down through all ability levels.  It means that folks who scale a workout receive the same benefits as their workouts also become more challenging.

In the case of 15.3, I know the effect will be the same.  Not only did many athletes around the world get their first muscle-up that week, but it set a course for thousands more who did not succeed.   They will spend the next year working to get a msucle-up.  And for that reason, the entire fitness level of the CrossFit community will increase.

Did you get your first muscle-up during 15.3?  Post to comments. 

Introducing the 2015 Spring Food Challenge 

4 rounds for time of:
50-foot overhead walking lunge, 135 lb.
25 GHD sit-ups 

Two block snack? Check. Eating window? Check.

Two block snack? Check. Eating window? Check.

Introducing the 2015 Spring Food Challenge

Have you been waiting for details on the Spring Food Challenge?

The wait is over. The challenge begins in 12 short days.

Sign up HERE.

The 2015 Spring Food Challenge consists of two main components – Zone and Intermittent Fasting (IF).

The first component is Zone. You will weigh and measure your food to dial in your macronutrient intake, balance your hormonal responses to food, and become a SuperHero. Haven’t tried Zoning before? Be sure to ask a coach about her experience on the Zone in the next few days and hear firsthand what’s in store!

The second component, IF, will help you to reign in the span of time that you eat throughout the day. The challenge will include a very light dose of IF, nothing more than you probably already do once or twice a week without thinking about it.

The challenge will include 1-on-1 coaching, support materials, food logging, and guidance throughout.

Important Dates!

  • Challenge Chalk Talks – come and learn how it works, why it works, and how we’ll support you! You only need to make one of the talks.
    • Monday, March 23rd, 6:30am-7:15am
    • Wednesday , March 25th, 6pm-6:45pm
  • Body Composition Intake Dates
    • Friday, March 27th through Monday, March 30th
    • You will get your intake numbers done on one of these days
  • Start Date
    • Monday, 12:01am, March 30th
  • End Date
    • Sunday at midnight, May 3rd
  • Outtake Dates
    • Friday, May 1st through Monday, May 4th
    • You will get your outtake numbers done on one of these days

Sign up HERE for the 2015 Spring Food Challenge.
Cost: $150

Questions?  Post to comments. 

Spring Olympic Weightlifting Meet Sign-ups! 

Pre-Order your Friday Night Lights 15.4 dinner HERE!

Deadlift
5-5-5-5-5 reps

Ryan recently attend the Ma Strength seminar led by Ma Jianping.  Jianping was a Chinese Olympian and has coached Junior and World level teams.

Ryan recently attend the Ma Strength seminar led by Ma Jianping. Jianping was a Chinese Olympian and has coached Junior and World level teams.

Spring Olympic Weightlifting Meet Sign-ups!

 It’s that time of year again!  For the third consecutive year, Roots will host its Spring Olympic Weightlifting Meet in just over five weeks.

Last year we had 3 meets and almost 150 lifters grace our platforms. This year promises to be even better as we have some new changes in store. Here is the schedule for the upcoming year:

Roots Spring Meet – April 18th – Set flights and reordered flights
Roots Summer Meet – August 8th – Set flights and reordered flights
Roots Fall Meet – November 21st – Sanctioned USAW meet!

The Spring and Summer meet will have two divisions for men and women each: a set order flight and a re-ordered flight. 

A set flight is like we usually do. The set flight does not change the order of lifters during the competition. This is beneficial to new competitors as it is less stressful since you don’t have to worry about when you will lift.
The reordered flight will proceed like a sanctioned USAW meet where the bar will only get heavier during the competition. The purpose of this process is to help the lifter and coach gain valuable experience of counting attempts and lifting in a competition weightlifting environment. If your goal is to compete in  USAW sanctioned meet, this is a great option for you!

These first two meets will not be USAW sanctioned, so a singlet is not required. We will compete in Lbs. and not Kg’s with a minimum of 2.5 Lb. weight jumps. The Sinclair Coefficient will be used to score the flights. All other USAW rules will apply.
2015 Roots Weightlifting meets —- REGISTER NOW!

Roots Spring Meet – April 18th – Set flights and reordered flights
Roots Summer Meet – August 8th – Set flights and reordered flights
We hope to see you on the platform!

Beauty Beyond Strength 

Foo
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups

Beauty Beyond Strength

Stacie Tovar has been a fixture in the CrossFit community since she qualified for her first CrossFit Games in 2009.  I competed with her in the final heat in 2009, and then again in 2010, at regionals.  As her CrossFit resume has grown, I’ve come to admire her.  I don’t really know her, but I know that she is always smiling, that she has some of the most incredible composure as an athlete in competition, and that her ability to ascend to and then remain at the top year after year – as the sport has grown – speaks volumes about the athlete she is.

After qualifying in 2009, she went on to qualify for five CrossFit Games and currently sits in the top 100 in the world in the 2015 CrossFit Open.

Oftentimes, we look at Games athletes, or athletes of any high caliber, and think that all they must do is train, but in the video above, you’ll see there’s a lot more to Stacie Tovar than bootie shorts and CrossFit training.

What struck a chord with me in this video is that we could make a video like this about each of you – the athletes at Roots.  Outside the hour of your CrossFit workout you have talents, careers, hobbies, and stories that the coaches are wowed to learn about.  We even share them at our coaches meetings sometimes.

For many of us, CrossFit is a part of our lives, but it is not the single element of our life that defines us.  Vital?  Absolutely.  Something that pushes us to focus, drive, and be better at our talents, career, and personal life?  For certain.  

Some days being in the gym is about pushing yourself to new fitness heights.  Sometimes, it’s about remembering that there is beauty beyond strength and that your CrossFit workout is just one part of the journey.

What is your talent or hobby outside the shop?  Post to comments. 

15.3 Make Up 

3 rounds for time:
15 power cleans (115/75)
20 burpee box jump over box
25 sit-ups

Megan showing off a great overhead squat.

Megan showing off a great overhead squat.

15.3 Make Up

Remember that the Open make-up workout is Sunday at 11am – sign-up on MBO!  

Please be warmed up and ready to go at 11am.

Also, remember to log your score at games.crossfit.com so we can validate them for you.  All scores are DUE no later than 5:00pm on Monday.

Questions?  Post to comments.  

15.3 Make-up is Sunday at 11am. 

“Badger”

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

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

Greta got her first muscle-up at Friday Night Lights AND was one of our two winners of the Stronger, Faster, Healthier drawing.  Thanks SFH for coming out and providing such awesome prizes!

Greta got her first muscle-up at Friday Night Lights AND was one of our two winners of the Stronger, Faster, Healthier drawing. Thanks SFH for coming out and providing such awesome prizes!

15.3 Make-up is Sunday at 11am.

Remember that the Open make-up workout is Sunday at 11am – sign-up on MBO!  

Please be warmed up and ready to go at 11am.

Also, remember to log your score at games.crossfit.com so we can validate them for you.  All scores are DUE no later than 5:00pm on Monday.

Questions?  Post to comments.  

The 2015 CrossFit Open: 15.3 

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders

Full workout details including scaling options, here.

The 2015 CrossFit Open: 15.3

There’s no time like NOW.  We can’t wait to learn how many people will get their first muscle-up over the course of the next four days!

And if muscle-ups aren’t your thing, be sure to read up on the scaling options for this workout here.  We’ll guide you through it but you can familiarize yourself with the options.

Sign-up for a heat on MBO.  Heats will run every :20 minutes starting at 4:00pm.  Last heat begins at 6:00pm.

And we are pleased to welcome Stronger, Faster, Healthier to the shop as the sponsor for this Friday’s event.

Read this post for all the details on this evening’s festivities.

Questions?  Post to comments.