Remember your first CrossFit workout? 

In teams of two, alternating each movement, complete ten rounds of:
Dumbbell Hang Clean and Thruster x 10 reps
Burpees x 10 reps
300 Meter Run

Remember your first CrossFit workout?

“It never gets easy, You just get faster.”

Post your first CrossFit workout and its effects to comments.

Know your movements! 

For time:
Row 40 Calories
50 Alternating Pistols
30 Toes to Bar
10 Bar Muscle-Ups

Know your movements!

Today’s video shows three different ways to move a barbell from the shoulder to locked out overhead. Point A and Point B are the same in the movements, the difference is in how you get from A to B. Which one looks strongest? Would they all be considered core to extremity movements? Check out the video in This CrossFit Journal entry  for a great look at the differences between these movements and why we might use one instead of the other in a workout.

Know your movements, you can only move better if you know what it is that you’re trying to do! The coaches are here to teach all of the movements you see in workouts, but your progression will be faster if you can build on your past experiences with each movement.

 

 

 

Fashion Friday at Chelsea with Mile High Style 

Clean and Jerk
3-3-3-3-3 reps

Food, wine, and FASHION!  Tonight at Chelsea with Mile High Style.

Food, wine, and FASHION! Tonight at Chelsea with Mile High Style.

Fashion Friday at Chelsea with Mile High Style

We workout for a lot of reasons – health, wellness, mental clarity – and for many of us – to look good naked!  Head downtown this evening to learn how to drape that hot bod in clothes that flatter you at the one and only Chelsea Boulder.

Liz Finkelstein – Roots’ own athlete – will give a short talk full of helpful information including the 10 must have items for every closet!  Liz is the owner of Mile High Style and designed Nicole’s wardrobe for her stint on the CrossFit Games Update Show for the 2014 season.  

From there, we have the community table at Shine reserved at 6:30.  Come on over for a drink from 6:30-7:30pm!  Please join us for all, or a portion of the event.

We are more than excited to pair with these two fantastic local Boulder businesses for this evening’s festivities.

Questions?  Post to comments.

Etiquette 

Snatch
3-3-3-3-3 reps

Laurie is back.

Laurie is back and in full swing just a few months after knee surgery.

Etiquette

No this isn’t charm school but there is a certain element of charm in how you carry yourself as an athlete at Roots.

We put together a reference page on shop etiquette.  Read below to be in the know!

Read the Etiquette page HERE.

 

Gymnastics is Back and Fashion Friday at Chelsea! 

5 rounds for time:
10 front squat (135/95)
15 KB swings (24/16)
10 toes-to-bar

CrossFit Roots teams up with Mile High Style and Chelsea Boulder this Friday!

CrossFit Roots teams up with Mile High Style and Chelsea Boulder this Friday!

Gymnastics is Back and Fashion Friday at Chelsea!

Two important announcements!

FASHION FRIDAY AND LADIES HAPPY HOUR – SEPT 19TH at 5-7pm

Looking for a reason to change out of your workout gear?  Meet Ali, Stef and the ladies of CrossFit Roots at Chelsea Boulder (1646 Pearl Street) at 5pm for a night of fun and fashion.

Enjoy drinks and snacks while you chat and learn tips and tricks on how to style a fit physique from Roots own Liz Finkelstein of Mile High Style.  Liz will give a short talk full of helpful information including the 10 must have items for every closet! From there, we have the community table at Shine reserved at 6:30.  Come on over for a drink!  Please join us for all, or a portion of the event.

GYMNASTICS IS BACK!

We are pleased to welcome Jessica Shuck to the coaching crew and with her the Thursday 12:30pm gymnastics class.  Sign-up on MBO.

Stay tuned for Jessica’s bio!

The CrossFit Roots Annual Paleo Crocktoberfest! 

Reminder!  The Women’s Only Program Free Intro and Information Session is tomorrow (Wednesday) at 9:30am.  Tell a friend. Details here.

“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups

Diane is part of the yearlong benchmark series.

Wendy took home first annual Crocktoberfest trophy back in 2011.  Crocktoberfest was created by Stefanie and is a Roots staple in October.  Sign-up now!

Wendy took home first annual Crocktoberfest trophy back in 2011. Crocktoberfest was created by Stefanie and is a Roots staple in October. Sign-up now!

The CrossFit Roots Annual Paleo Crocktoberfest

Join us for Roots’ 4th Annual Paleo Crocktoberfest crock-pot cooking contest!  Bring your favorite crock-pot creation and compete against your fellow athletes for the title of Roots’ Ultimate Crocktologist!

Sunday, October 5th – 4:30pm

Sign up for competitors will open today in MBO under the events tab.  Click here to register!

There will be 3 categories of competition – Entrees, Desserts, and Crocktails.  There will be winners named for each category.

You do not have to compete to attend but if you are not entering a crock, please bring a side or drink to share.

Doors open at 4:30pm.  Judging starts at 5pm.  Eating starts as soon as the judges have had an opportunity to taste each of the entries.

OFFICIAL RULES

Judging starts promptly at 5pm.  Any entries that arrive after 5pm will be enjoyed by all but will not be in the running for the title.

All ingredients must be paleo approved (please post any ingredient questions to comments)

Paleo Gray area sugars (including honey, maple, agave, etc) are allowed but be prepared to disclose if you have used any added sugar.

All ingredients must be cooked in the crock-pot (cannot bbq, fry wok, etc. prior to going in the pot.  Searing or browning is OK).

Be prepared to share the family recipe.

Questions?  Post to comments.

It’s Monday. 

For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang power cleans, 30 reps

Neon on the rings.

Across the board, ring dips at the shop are getting better!

It’s Monday

It’s Monday.  How do you make certain to start your week of on the right foot?  Post to comments.

Benchmark Sunday 

Front Squat
3-3-3-3-3 reps

Mobilize!

Mobilize!

Benchmark Sunday

Come on in for one of the yearly benchmark tests!

 

Harvest Hoedown Volunteers 

For time:
Row 2000 Meters
30 Burpees Over the barbell
(two-foot jump, two-foot land)
30 Hang Squat Cleans (185/125 lbs)
30 Walking Lunges (185/125 lbs)

IMG_0616

Harvest Hoedown Volunteers

We’re searching for enthusiastic volunteers to help with the upcoming CrossFit Roots Harvest Hoedown competition.  For more information on the competition, read here.
The one-day team competition is Saturday, October 11th.  If you’re interested in lending a hand, please read on!
If you’re “IN”, even halfway, send Shane Upchurch (shane@crossfitroots.com) an email letting him know and we will add you to the volunteer list.  We will send out more information in the coming weeks to this list.
Questions?  Post to comments. 

The Early Show 

30-20-10 reps for time of:
95-lb. thrusters
ghd situps

The Early Show

Tonight’s the night.

Meet Eric in line at 6:00pm for the early showing of Matchstick Productions‘ Days of My Youth at the Boulder Theater tonight.

Doors open at 6pm.  Show starts at 7:00pm.

Tickets available here.