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



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)


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 ( 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.

TEDx Boulder September 27th! – Free Drawing for Tickets 

30 reps for time:
Snatch (135 lbs)

This workout is part of the yearlong benchmark series.  Learn about the series here.

TEDx Boulder September 27th! – Free Drawing for Tickets

Hey Roots Crew!

TEDxBoulder is September 27th and we’ve got a pair of tickets to give away!  Drop your name in the box at the shop and we’ll pull a winner from all entries on Wednesday, September 17th. 

And! – we are very excited to let you know that our very own Roots athlete Ash Beckham, is back for a follow-up to her wildly successful 2013 talk.

You can see her talk here.

What is a TED Talk?
TED is a nonprofit devoted to spreading ideas, usually in the form of short, powerful talks (18 minutes or less). TED began in 1984 as a conference where Technology, Entertainment and Design converged, and today covers almost all topics — from science to business to global issues — in more than 100 languages. Meanwhile, independently run TEDx events help share ideas in communities around the world. (Source: TED)

In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organized events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organized.  (Source: TEDxBoulder)

Have you been to TEDxBoulder before?  Post to comments.  

Meet a Root: Melissa 

Women’s Only Free Class and Info Session Wednesday September 17th @ 9:30 am

For as long as you can continue, up to 20 minutes:
1 muscle-up every 30 seconds
10 pull-ups and 10 dips every minute

Melissa joined Roots in 2013.

Melissa joined Roots in 2013.

Meet a Root:  Melissa

Melissa has been a dedicated member of Roots in the Women’s Only program since 2013.  We’d love for you all to meet her.

1. Vitals: Melissa Childers, joined April 2013

2. Where were you born/raised?  Fairhope, Alabama and Boulder, Colorado

3. Married, kids, family? Married and one daughter who is 81/2 

4. What do your days consist of? Getting kiddo off to school, exercise, work, and then mom stuff for the rest of the afternoon.

5. What is your favorite thing about CrossFit? All of it, I love it. I love the focus on the strength and functionality of your body rather than image. I love that as a mom of a girl I do something that is about being fit, strong and healthy. 

6. What is your least favorite thing about CrossFit? It is farther from my house than I would like it to be!

7. Favorite WOD or movement? This is a hard one for me to nail down. I often see something written up there on the board and I am secretly inside dreading it and then get going and realize that I like it and it isn’t so bad after all.

8. Least favorite WOD or movement?  Front squats or maybe cleans

9. Do you have any goals in CrossFit? In the beginning I wanted to be able to do a pull up with no bands and HSPU. I thought it would never happen for me. Maybe for other people, but I definitely thought I wouldn’t get there. While I can’t do loads of them I can do each of those! So the next thing I would love to be able to do is a muscle up. It seems so insanely hard!

10. When you’re not CrossFitting, what activities keep you busy? Mostly hanging out with my family doing activities like riding bikes, going to the park and walking the dogs. When I am on my own, reading and yoga.

11. How do you make CrossFit a part of your weekly schedule?  I am, for better or worse, kind of rigid and decided I would give this a try 3x a week and so now I just go. It is part of my life so I schedule other things around making it there 3x a week.

12. Any favorite stories from the Women’s Only class?  Funny, comical, happy, cool? Well I did manage to hit myself with a kettle bell in a fairly unfortunate place which while embarrassing was fairly amusing.

13. Anything you’d like to add? I really enjoy working out with all the women at Roots and the connection and support. It is fun and inspiring to watch everyone’s success and growth over time. Thank you, thank you to Ali our super-awesome coach who is kind when we need it and assertively supportive when it counts! And a big thanks to CrossFit Roots for being such a great place to get fit.

Post to comments to give Melissa a shout out.

Kids Program Update 

Fight Gone Bad

Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit Kids rocks the house.

CrossFit Kids rocks the house.

Kids Program Update

The Fall times for CrossFit Kids are Monday 5pm-5:45pm and Tuesday at 4:30pm-5pm.

And, most importantly, we have a new Kids Coach.  Our very own Lauren Rubini, rowing coach extraordinaire, is now coaching Kids classes! She brings her coaching background, CrossFit Kids training, and, um, sixteen years of teaching elementary school.

Learn more about Lauren here.

The Journey Through the Workout 

Back Squat
1-1-1-1-1-1-1 reps

Three chicks on ropes.

Ladies on ropes.

The Journey Through the Workout

I have stepped into the gym with many different intents.

I’ve walked in wanting to prove something to myself, prove something to others, PR a workout, PR a lift, or get out aggression, frustration, and even anger at my world around me.  I’ve looked to workouts for a pick me up, a shot of adrenaline, and an escape from my responsibilities elsewhere.  I’ve used workouts to drive desires to improve my health and wellness and to fuel my nutritional and body composition goals.  And I’ve trained with the purposes of helping a team qualify for regionals and of keeping a baby safe and healthy while it grows.

I’ve also come into the gym with the mindset of – I could care less, I have no desire to be here, and I would rather go home.

The more I do CrossFit the more I learn that it’s not what I gain on my best days, but what I gain on my worst days.

A few weeks ago I walked into the gym not wanting to be there.  I had no desire to workout and the only reason I showed up was that I had scheduled to meet a workout buddy at a specified time.

The workout was that deadlift, sprint, max rep burpee that many of you experienced.  What transpired in the 30 minutes for me was magical and reminded me why I show up to play each day.  I went through waves of “I can’t do this” and “I’m not tough enough” to “I got this”, “My workout partner is my best bud” and “I’m not that bad at fitness!”

I left the workout disheveled, exhausted, and completely inspired for the rest of my day.

A lot of times we put pressure on ourselves to be the best all the time.  To walk into the workout with the most extreme and focused of intentions.

We often forget that sometimes it’s the journey through the workout that helps us become who we want to be.  If you let your state of mind going into the workout determine your buy-in, you’ll miss out on a lot of lifelong fitness.

Grass-Fed Products 

In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups

Do work, rinse, repeat.

Do work, rinse, repeat.

Grass-Fed Products

A hamburger is a hamburger…until it isn’t!

From fat content to nutrients, Omega-3s, and chemical – the profiles of different grades of animal meats span a wide range.

Check out this article on EatWild on the health benefits of grass-fed products. 

What you don’t know actually can kill you…

Work Rest 

Every 10 minutes, for 40 minutes (4 sets) complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
6 Squat Cleans (225/155 lbs)
6 Muscle-Ups

Driving your elbows up ...

Great front squat position doesn’t come without work.  You have to make your elbows go where you want them.

Work Rest

Come on in for a great Saturday exercise session!