Last Chance Roots Apparel Order 

Front Squat 10-5-3-1-1-1-3-5-10

Last Chance Roots Apparel Order

Don’t miss out on all the sweet new Roots’ apparel.  Tomorrow, Sunday, is your last chance to pre-order your new 6th Year Anniversary tee, tank, hoodie, or all of the above!

You can either order at the Roots’ front desk or online through the Square Store.

Shirts are expected to come in the week of August 14th, just in time for the Anniversary Party!

Round 2 

Chipper 2
21 parallette handstand push-ups

15 snatches (165/105)
9 muscle-ups


Round 2

For those who came yesterday this workout may look familiar.  Same rep scheme but with two new movements.  Muscle-ups are still on the menu, but don’t worry we have an entirely different way to scale than yesterday that will help you on your quest for the muscle-up.

And to keep with the theme, it’s also the second day of the Games for the Individual and Team competitors.  Go to ESPN3 or come into the shop to see all the action.  Murph is up first for the Individuals!

Throwback Thursday 

For time:
21 one-legged squats with a 65-lb. dumbbell
185-lb. clean and jerks, 15 reps
9 muscle-ups


Recognize anyone?

Throwback Thursday

With our 6th year anniversary approaching I couldn’t help taking a trip down memory lane in the CrossFit Roots Flickr account.  Here’s a throwback to Roots’ early days in the old space.  Still the same shenanigans and a lot of the same people, just a much smaller space and not as many toys.  

We enjoy our new home but we never forget our Roots!

Were you around at the old shop?  

Paleo Sloppy-Joe 

Watch Teens and Masters Day 2 or go to ESPN3 or come to the shop to see Day 1 of Individuals.  

3 Rounds For Time
Row 500m
1x BW Deadlifts, 12 reps
20″/24″ boxjumps, 21 reps

Paleo Sloppy-Joe

Need something new on the family dinner menu?  Sloppy-Joe’s are always fun!  We tried this recipe last week and it is a winner.  It calls for honey, which we left out and it was still delicious.  Pile it on top of a roasted portobello cap for a real treat.  Enjoy!

The 2015 CrossFit Games Begin! 

Push Jerk

The 2015 CrossFit Games Begin!

Today is the start of the 2015 CrossFit Games in Carson, California.  The Teen and Masters divisions kick it off starting at 9am this morning.  For the full schedule of today’s events GO HERE.

Check out the video above to see what some of the top male athletes have been doing in the weeks leading up to the Games.  As you can tell they are all business.

Intensity Strategery 

42-30-18 reps for time of:
20-lb. wall-ball shots
75-lb. sumo deadlift high pulls
20-inch box jumps
75-lb. push presses
Row (calories)

Intensity Strategery

Often times when I approach a WOD I find myself thinking about the best way to execute so that I can get the best score possible.  And in the directions of most WODs we encourage this.  AS MANY reps as possible or FOR TIME all indicate that the goal should be to produce the highest possible outcome.  In general, this is a great goal for any WOD and it will produce amazing results given that all other factors aligned with fitness are dialed-in as well (nutrition, sleep, stress, etc.).

Today what I want you all to consider is that sometimes the best possible score is not necessarily always the best possible goal for your individual health.  Here is what I mean.  Lets say that you’re very dialed-in to your physical capabilities and you are very good at knowing exactly how hard to push yourself so that you get the best score without ever pushing so hard that you hit a wall.  You will see some amazing gains from this strategy, no doubt, but there are gains to be made in occasionally allowing yourself to hit “the wall.”

We’ve talked about adaptation before and now we know that to continue gaining health benefits from working out we must continue throwing things at ourselves that make our bodies adapt (constant variation).  If we always approach a WOD with the mindset of pushing ourselves just hard enough to get good results but never to the point of going so hard that we end up over-taxing ourselves then we’re missing out on the benefits to be gained in pushing ourselves well outside of our comfort zone.  The same holds true for athletes who always come out of the gates wide-open and hit the wall early and then spend the majority of the WOD trying to catch their breath and lower their heart-rate. Typically these are athletes who also do not like to scale.  If you find yourself in this position most often you too are missing out on the benefits of knowing how to pace.

We purposely design WODs of varying time and load domains so that we have opportunities to try both methods.  Even still, there are athletes who attack Grace (30 clean and jerks for time) at the same intensity they would attack Cindy (20min AMRAP: 5 pullups, 10 pushups, 15 air squats), so it’s not a fail-proof system.  At the end of the day, it is up to the athlete how hard they will push themselves.

There is no right or wrong on how to attack a WOD, but it should be understood that there are benefits to both strategies.  One of the coolest performances I ever witnessed was Zac Pine trying to get a score of 400 on Fight Gone Bad.  He had his reps planned out for every movement and he held that pace for the first round.  And then he died.  Kidding, he didn’t die but he certainly hit “the wall” and could do nothing but try to hold on from that point forward.  He came up very short of 400 and very short of his PR, but it was cool to see an athlete hang themselves out there like that.  And while there are no scientific studies that I can quote to prove his gains from this strategy I think we can all agree that there was some mental grit attained that otherwise would not have been tapped into.  

There are no shortage of athletes who want to go heavier, but it’s very rare that you hear one say they’re going to go after the WOD as hard as possible out of the gates and just see what happens.

You Write the Caption 

3 rounds for time of:
21 Pull-ups
15 Hand Stand Push-Ups
9 Thrusters, 135 lbs


You Write the Caption

Here’s a pic from the archives of Coach Ryan and Coach Tracie, and to have a little fun with it we want you to write the caption!  Submit your best caption to comments!


Masters and Teens Games Events Released 

4min AMRAP:
10 kb swings (24/16)
10 burpee box jumps (20/24)
3min AMRAP:
8 kb swings
8 burpee box jumps
2min AMRAP:
6 kb swings
6 burpee box jumps
1min AMRAP:
4 kb swings
4 burpee box jumps

Masters and Teens Games Events Released

We’re only a few days away from the kickoff the CrossFit Games.  Check out the events that have been released so far for the Masters and Teens divisions.  If this is any indication of what we can expect to see for the individuals and teams we’re in for a good show!

Shout Out Friday! 

30 Rounds:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

This is part of your yearly benchmark series.  Log your result.


Athletes of all ages and ability levels doing the same workout.

Shout Out Friday!

Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.  

Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Friday!

What exactly is a shout out?  See below.

shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey.

Examples include:
“I’d like to give a shout-out to Keith for getting his first handstand kick-up!”
“I’d like to give a shout-out to Marge for going Rx on PK!” 
“I’d like to give a shout-out to Jeff for hitting 205 for a 3 rep power snatch!”

Post to comments your shout-outs.

July Cool Cruel Summer! 

Place your Yellowbelly food order for tonight’s Cool Cruel Summer by noon today!

30 deadlifts (225/155)
30 calorie row
30 burpees over the bar

Pistol perfect. Nice work Greta!

July Cool Cruel Summer!

And just like that, Summer is halfway over!  Where did it go?!  I can’t tell you but I can tell you that means it’s time for the July installment of Roots’ Cool Cruel Summer series!  So cut off your sleeves (if you even wear a shirt) and strap-on your Nano’s because we’ve got a doozy for you tonight!

The WOD is Hammer, shown below, and as usual we will have scaling options.  Sign-up in MBO and sign-up for a heat when you walk in the door.  Heats will start at 4:15pm and go off every 25 minutes until 6:55pm.  

Kirk will be your Warmup Coach, so please check-in with him once you arrive to begin your warmup.  Remember, your heat time is when your workout begins so give yourself 15-20 minutes of warmup before.

Yellowbelly is providing the food, provided you pre-ordered which you can still do until noon today! (see link above WOD) Bring a drink to share or to use for PaleoPong.


5 rounds:
5 power cleans (135/95)
10 front squats (135/95)
5 push jerks (135/95)
20 pullups
rest 90s