Cool Cruel Summer is Tomorrow Night! 

21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups

Angie is the workout for the Cool Cruel Summer tomorrow night.  Cara, no doubt is ready for it.  Angie consists of 100 pull-ups, push-ups, sit-ups, and air squats.  We'll have lots of great scaling options if you're not ready to tackle 100 pull-ups.  See you there!

Angie is the workout for the Cool Cruel Summer tomorrow night. Cara, no doubt is ready for it. Angie consists of 100 pull-ups, push-ups, sit-ups, and air squats. We’ll have lots of great scaling options if you’re not yet ready to tackle 100 pull-ups. See you there!

Cool Cruel Summer is Tomorrow Night!

Get ready, get set, and get pumped because tomorrow night is the June Edition of the Cool Cruel Summer.

Join us for the workout Angie starting at 4:30pm (doors open at 4:00pm for warm-up) and stay for drinks and dinner!

Don’t forget that Suerte Tequila will be on site mixing Paleo Margs for your post workout pleasure.  And, ok, if you can’t make the workout but want to come by to cheer folks through a 100 pull-ups and sip on a Marg, you can do that too!

Is this your first Cool Cruel Summer?  Awesome!  Simply show up at 4:00pm or later, put yourself in a heat, warm-up and ask the coaches any questions you may have, and experience all that is summer at Roots!

See you there!

Toes-to-Bar in Pictures 

Overhead Squat
1-1-1-1-1-1-1 reps

Your ability to do toes-to-bar is rooted in your kip, not your abdominal strength.

Your ability to do toes-to-bar is rooted in your kip, not your abdominal strength.

Toes-to-Bar in Pictures

The toes-to-bar is often thought of as an abdominal exercise.  While the abs are definitely used in the movement, the shoulder plays a large, if not the largest, role in enabling an athlete to do toes-to-bar.

Success in the toes-to-bar is rooted in the kip.  The ability of the athlete to close the shoulder angle makes it easy for the athlete to then reach their toes to the bar and allows for efficient and consistent movement.

In the first photo (left), you’ll see Nicole is at the very back of her kip as her toes reach to meet the bar.  By closing the angle of her shoulder to this degree (almost 90), she shortens the distance her feet and legs must travel to reach the pull-up bar.  

In the second photo (right), you’ll see that Nicole barely closes her shoulder angle in her effort to reach her toes to the bar.  This means that her abdominals and hip flexors must do more work to lift her legs to the bar.  She may be able to sustain this for a number of reps, but eventually her legs will be too heavy for her abdominals to lift them that distance consistently.

If you look at the height of her hips in each photo you’ll see that in the first photo, her hips are much higher and behind the bar.  In the second photo, she is mostly hanging under the bar with her hips to the left of the bar she is hanging from.   In the second photo, she has to close her hip more to reach her toes to the bar – again using her abdominals and hip flexors a lot!

Development of toes-to-bar starts with a strong kip (and it helps kipping pull-ups a ton as well!).  When you’re tired or trying to figure out what to work on, go back to the kip and try to close your shoulder angle as much as possible.  

Upcoming Events! 

Randy

For time:
75-lb. power snatches, 75 reps

Covey looks GOOD!

Covey looks GOOD!

Upcoming Events!

Thursday, June 19th – Cool Cruel Summer June!

Don’t miss out on one of the biggest summer bashes of 2014!

Come do a workout and then celebrate with DRINKS AND DINNER!

We are excited and proud to announce that Suerte Tequila is sponsoring the June and July Cool Cruel Summers!

Our very own Roots athletes Lance and Yasmeen Sokol own Suerte Tequila in Boulder and will be on site to personally shake some cocktails post workout.  They’ll mix up Paleo Coin Style Margs and a few others!  Yasmeen has been putting in some serious time developing a Paleo Marg that is sure to knock your socks off!

Must be 21 or over to get in on the drinks…oh, and you have to do the workout first!

And what could perfectly complete a Paleo Marg?  Chicken from Yellowbelly, of course!

Mike and our good friends at Yellowbelly are taking orders now for dinner.  CLICK HERE to place you dinner order.

We look forward to seeing you!

Friday, July 4th – Annual 4th of July Workout and Shop Breakfast
Join Eric and Nicole for a workout that’s sure to do justice to the red, white, and blue.  Stick around for one of the most elaborate post-workout breakfasts known to mankind.  We’ll rent the 8 square foot grill to fry up eggs, bacon, sausage, and toast.  Keep an eye on the blog for all the details!

 

 

Call Your Father 

7 rounds for time of:
Row 250 meters
20 GHD sit-ups

Happy Father's Day.

Happy Father’s Day.

Call Your Father

Happy Father’s Day!  Don’t forget to call your Dad.

And don’t forget about the Cool Cruel Summer this Thursday night!  Details here!

 

Free Class Today at 11am. 

Karen
For time:
150 wall-ball shots, 20-lb. ball

Hank and the back squat.

Hank and the back squat.

Free Class Today at 11am.

Please join us today at 11am for the June Free Class and Intro Session!  Stick around after the workout to learn more about CrossFit and Roots.

Have a friend or colleague that you think might like or benefit from this thing called CrossFit?  Then send them on over or, even better, come along with them and show them up in a workout:).

Questions?  Post to comments.

June Free Class is Tomorrow (Saturday) at 11am! 

Clean 2-2-2-2-2 reps

 

Sam at the most recent Oly meet.  Come get your clean on today!

Sam at the most recent Oly meet. Come get your clean on today!

June Free Class is Tomorrow (Saturday) at 11am!

Interested in trying CrossFit and checking out Roots?  Attend our free class this Saturday, June 14th at 11am!  Stick around after the workout to learn more about CrossFit and Roots.

Have a friend or colleague that you think might like or benefit from this thing called CrossFit?  Then send them on over or, even better, come along with them and show them up in a workout:).

Questions?  Post to comments.

Paleo Without a Kitchen: Megan Dawson’s Challenge Recap 

For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

Megan did the spring Challenge without a kitchen!

Megan did the spring Challenge without a kitchen!

Paleo Without a Kitchen: Megan Dawson’s Challenge Recap

Over the next few weeks we’ll share a few Spring Into Summer Challenge participant’s personal accounts of their experience and what they learned.  We can all learn from each other and we hope you find this series helpful in your pursuit to better your health and nutrition.

First up, Megan!

Why Did You Do the Challenge?
Jamie (Megan’s husband) and I signed up for the Spring Food Challenge while watching whales and sipping mai tais on the beach during the final days of our Hawaiian vacation. We were feeling gross because we had hit every shave ice stand on the island as well as a Tony Roma’s pre-packaged ribs and other high quality food from Costco. We needed a kick in the butt to get back into the paleo mindset.

So we left paradise and launched right into the spring food challenge.

After one week on the challenge, we ran into an unforeseen obstacle.
The first week of the challenge was hard, but we were hanging tough and rocking the challenge. On the second week we got thrown a complete curveball. Our ice maker malfunctioned and flooded our kitchen and part of the basement. Suddenly, we had a crew of people descend upon our house to assess damage and dry everything out. After a week of drying, they removed the flooring, lower cabinets, counters, oven/stove top, dishwasher and sink. Just like that, we no longer had a kitchen to prep or cook meals in. We had only a grill and a microwave.

This brought up the question. Could we maintain a strict paleo diet with a very limited kitchen?

For us, past paleo success required us to prepare large quantities of food ahead of time. But, our lack of a kitchen sink made doing dishes a nightmare and any large scale cooking ventures were a complete pain. We had to decide if it was realistic to try to continue with the food challenge or just bail entirely.

In the end, we decided we should at least try. We had only two more weeks of completely strict paleo and then there was a little more flexibility with win meals. I bought an electric skillet and an induction hotplate with the idea we could boil eggs etc. We took it one week at at a time and I am proud to say, I made it through six weeks following the program!

Then we made the decision to stop.
Then, at some point during last two weeks things unravelled a bit. What happened?

Well, basically, our at-home routine ended due to travel and end of school year festivities. I spent 9 days on the road at my college reunion and at a conference in D.C. Then I returned home to a wide range of end-of-year celebrations with my kids. I was eating meals in a lot of social settings and did not have direct control over the meals that were being prepared for me.

I was completely stressed out and frankly I was becoming a little neurotic about food. I wasn’t enjoying what were supposed to be fun events because all I could think about was whether the food was compliant. It was time to consider letting the food challenge go. This was tough for me because I am very goal oriented and it pains me to fall short.

But, I had to consider the question, what was I really trying to accomplish? My original goal was to become healthier and get back on the paleo bandwagon, not to become a stressed out control freak. So, for the last week and a half I decided to cut myself a break. I would follow paleo as closely as possible, but not make myself crazy.

So what did I learn?

1) I feel far better when I don’t eat gluten or sugar. My digestive tract thanks me.
2) A square or two of high quality chocolate goes a long way in satisfying the need for dessert
3) Routine is the key to any successful paleo plan
4) Everyone faces their own set of obstacles during a food challenge, but most can be overcome.
7) Sometimes the healthier decision feels like the weak one, but in fact is still contributing to the larger goal.

A Return to Paleo
In the end, I gained two pounds of muscle and lost 1/3 lb of fat. I didn’t finish the challenge, but I kept my sanity and throughly enjoyed my daughter’s 5th grade graduation!

My ultimate success from the food challenge is that I am back on the paleo bandwagon about 90% of the time, making mindful food choices and living a healthier life. Yay me!

CrossFit Roots Welcomes Matt Chan to Roots This Evening 

Split Jerk
3-3-3-3-3-3-3 reps

CrossFit Roots welcomes Matt Chan for a discussion on the Zone and advanced techniques to optimize performance.  We've known Matt for a long time and his ongoing commitment to nutrition in the same vein as his fitness is inspiring.  Come learn!

CrossFit Roots welcomes Matt Chan for a discussion on the Zone and advanced techniques to optimize performance. We’ve known Matt for a long time and his equal and ongoing commitment to his diet AND his fitness is inspiring. Come learn!

CrossFit Roots Welcomes Matt Chan to Roots This Evening

Please join us tonight at 6pm for a Food Chalk Talk with Matt Chan.

Matt is a 6-time Games competitor, member of the CrossFit Headquarters Seminar Staff, and co-owner of CrossFit Verve.  His love for CrossFit paired with his knowledge and dedication to nutrition and the Zone make him a fantastic person to learn from.

He’ll speak for an hour on the Zone Diet, application and tweaking, and optimization for performance and health goals.

Whether you’re just beginning to think about making changes to your diet or you’re a Zone pro, this is a great talk for you

We hope to see you here tonight.

Questions?  Post to comments.

Roots 2014 Spring into Summer (and Real Life) Fuel Challenge Recap and Winners! 

For time:
Run 800 meters
40 L-pull-ups
Run 800 meters
40 strict pull-ups
Run 800 meters
40 kipping pull-ups

And the winners are...Alex Chaux and Gretchen Rech!

And the winners are…Alex Chaux and Gretchen Rech!

Roots 2014 Spring into Summer (and Real Life) Fuel Challenge Recap and Winners!

Congrats to the 30 Roots athletes who participated and finished the 8 week Spring food challenge!

This challenge was one of our longest challenges to date.  It was divided into two distinct phases, with the intention of helping participants figure out how to make the Paleo lifestyle work for them in real life instead of working real life around a challenge.  Overall, it was a huge success!

Let’s break it down:

Total number of fat pounds lost: 201.7

Average number of fat pounds lost per person: 6.5

Average percent body fat at the beginning of the challenge: 21.1 %

Average percent body fat at the conclusion of the challenge: 18.4 %

And now for the winners!

The winners were determined using percent body fat change, lean body mass gained, and challenge compliance over the 8 weeks.

Female Winner: Gretchen Rech

Male Winner: Alex Chaux

Congrats to Gretchen and Alex! They will each receive a $100 gift card to Whole Foods, 1 month of Roots membership for FREE, and a CrossFit Roots t-shirt of their choice!

Keep an eye out for our Spring into Summer Challenge athlete accounts!  We’ve asked a few challenge participants to share their results, what they learned, and how they plan to make this work going forward.  Thank you to all of those who participated.

Food Chalk Talk With Matt Chan is Wednesday at 6pm! 

Food Challenge results will be posted TOMORROW on the blog.  We are waiting on two participant’s dunk tank results today! 

AMRAP 8 Minutes:

10 shoulder to overhead (135/95)
15 toes to bar
30 double-unders

The start line at Memorial Day Murph.

The start line at Memorial Day Murph.

Food Chalk Talk With Matt Chan is Wednesday at 6pm!

Don’t forget!  This Wednesday, June 11th at 6:00pm Matt Chan comes to Roots for a nutrition workshop.

The chalk talk will focus on Matt’s approach to nutrition, strict Zone, and advanced Zoning techniques to maximize performance and results.

Matt is a 6-time CrossFit Games competitor and has used nutrition throughout his CrossFit career to gain a competitive edge on his competition.

Whether you are interested in Zone for health and wellness or competition this talk is for you!  And if you’re finishing up the challenge this is a great next step to take in continuing your food journey!

We hope to see you there!

Questions?  Post to comments.