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.
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.
Clean and Jerk
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.
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!
5 rounds for time:
10 front squat (135/95)
15 KB swings (24/16)
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!
Reminder! The Women’s Only Program Free Intro and Information Session is tomorrow (Wednesday) at 9:30am. Tell a friend. Details here.
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Diane is part of the yearlong benchmark series.
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.
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.
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang power cleans, 30 reps
It’s Monday. How do you make certain to start your week of on the right foot? Post to comments.
Come on in for one of the yearly benchmark tests!
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
30-20-10 reps for time of:
The Early Show
Tonight’s the night.
Doors open at 6pm. Show starts at 7:00pm.