Cyclocross Champion 

Free Beginner Class Today at 10:30am.

4 rounds, each for time of:
800-meter run or row

CK  bikecarry

Cyclocross Champion

At the Cyclocross National Championships in Austin, Texas, Roots’s own Carden King took 1st Place . We’re super proud of all the hard work he put in!

A 12-Hour Window 

Free Beginner Class on Sunday at 10:30am.

5 rounds of 30 seconds of work followed by 30 seconds of rest of:
Hang power clean (95/65)
Chest to bar Pull-up
Muscle Up
Box Jump 24/20
Incline Push Up

Eley getting yoked

Eley getting yoked

A 12-Hour Window

Given how readily accessible food is and our fewer and fewer hours of nightly sleep, it’s easy to see how our eating window grows larger and larger each year.

In a new study from the Salk Institute for Biological Studies in San Diego, researchers found evidence to believe that limiting your eating window proved beneficial in limiting metabolic factors.

Check out the article here. 

Sign-up for the CrossFit Open! 


For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Post time to comments.

Sign-up for the CrossFit Open!

Nicole, Marge, and Castro are registered for the 2015 CrossFit Open.  Are you?

Well get going!

Click here to register for the 2015 CrossFit Open and join in the fun that comes to Roots for five weeks every year.

Questions?  Post to comments. 

Roots Weightlifting Club – Winter Session 

In teams of two:
6 minute AMRAP
5 back squats (135/95)
10 toes-to-bar
6 minute AMRAP
10 wallball
10 burpee
3 minute AMRAP
5 back squats (135/95)
10 toes-to-bar

Pam Extended.

Pam Extended.

Roots Weightlifting Club – Winter Session

The Roots Weightlifting Club is a USAW club team that trains four days a week.  The club is preparing to start its next three month cycle and is looking for lifters ready to commit to a fully coached weightlifting program.  

The program is designed to increasing your current PR’s and positioning as well as prepare you for the Olympic Weightlifting Meet at the end of the cycle (entry in the meet is included in your membership).

This program includes three coached sessions a week (Mon. Tue. and Thurs. from 5:30 PM – 7:00 PM). Also, a fourth workout is programmed for lifters to complete on their own or during any of Roots’ open shop times.

The cost is 275$ for current Roots members and 350$ for non-members.  The program begins Tuesday, January 20th. 

Please contact Coach Ryan at or call 303 818 2774 for more information or to sign-up.

Sleep, Recovery, and Weight Gain 

5 rounds for time of:
20 strict ring dips
135-lb. thrusters, 14 reps

Get some more Zs!  Naps count too!

Get some more Zs! Naps count too!

Sleep, Recovery, and Weight Gain

This past week, I spent six days traveling to Asia and back.  13 opeour plane rides, an 18-hour time change, and unfamiliar territory left my sleep habits in disarray.  Coming home on Monday night I hopped on the scale to find I was 4 pounds heavier than when I had left six days prior.  WTF?!  Frustrated, I kept harping on the fact that I had eaten really well over those six days.  I hadn’t overeaten, I had packed every meal and snack for me to eat on the plane ride there and back, and I had consumed enough water to hydrate a camel.  But still, four pounds appeared on my scale.

Frustrated and exhausted by the end of my first day back, I went to sleep at 6:30pm and woke up at 6:45am.  I hopped on the scale and TADA – I had lost four pounds.  That’s right, 4 pounds had magically disappeared from my skeleton in the course of twelve hours – while sleeping!

While I wanted to be surprised, I was reminded of how important sleep is to our health and wellbeing in addition to our body composition and recovery.  Sleep helps regulate our hormones as well as control hunger cravings and mental focus and attitude.

We don’t sleep enough.  We turn to the gym and diet as our main outlets for controlling weight and body composition.  But as you’ll see in the articles listed below, some more Zs will help our cause to a greater degree than we think.

Does Sleep Affect Weight Loss/Weight Gain – a basic overview but also a great website of sleep research and information

Sleep and Weight Loss with Dan Pardi – link to the video above.  LOTS of information here.

Waking Up to Sleep’s Role in Weight Control - Harvard School of Public Health article



January 15th 

Hang Squat Snatch
1-1-1-1-1-1-1 reps

50, 40, 30, 20, 10
abmat situps

Annie is part of the yearly benchmark series.  Log your score!

Roots has a lot of CrossFit couples and they sure make for some good lookin' duos!

Roots has a lot of CrossFit couples and they sure make for some good lookin’ duos!

January 15th

This should be an important date in your mind.  Why?  Because it’s the first sign-up day of the 2015 CrossFit Open.

The CrossFit Open is one of the most wonderful times of the year at Roots.  One evening each week, Roots athletes gather to do the weekly workout announced on  Whether you’re young, old, new to CrossFit, a veteran, love competition, or want to see what you can do – this is a fantastic environment to come have fun, and get in a workout.  Last year over 140 Roots athletes participated in the Open!

The Open Workout Dates
Feb. 26-March 30, 2015
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

This year, there are scaled divisions as well as a 14-17 year-old division.

Read all about it here. 

Questions?  Post to comments.

PRYL Food Challenge Results 

Women’s Only free Beginner Class today, Monday January 12th at 10:30am.
Women’s Only January On-Ramp Course begins Monday, January 19th
21, 15, 9
thrusters (95/65)

Gretchen is the overall winner of the food challenge!

PRYL Food Challenge Results

In November, a group of Roots athletes embarked on a Paleo journey. The prescription was to eat strict paleo for 6 weeks with no cheats, slips, oopses or excuses. The participants were required to have before and after body composition testing and blood work done and log everything they ate for the week leading up to the challenge and the 6 weeks on the challenge.


  • 19 participants stayed 100% compliant over the entire 6 weeks (with an allowance for Thanksgiving day)
  • On average, participants were compliant nearly 5 of the 6 weeks


40 participants submitted before and after results

  • 245lbs of total fat lost
  • Mean body fat change of -5.98lbs with a standard deviation of ±3.8lbs
  • Average body fat percentage decreased from 21.6% to 19.1%


For the challenge blood work, we tested fasting glucose, inflammatory markers and blood lipid profile pre-challenge and at the end of week 6.  The majority of participants saw:

  • Improvement in inflammatory markers
  • Decrease in triglycerides
  • LDL unchanged or increased

Kirk and Molly are continuing to crunch the numbers and looking at food log data to determine possible relationships between increased LDL and intake values.  Keep an eye out for a future post on their findings.


There was a weekly winner drawn from the pool of compliant athletes and a final winner was selected based on overall compliance and body composition changes over the course of the challenge.

The overall winner is, Gretchen Rech.  Gretchen won one month of Roots membership, a $25 Whole Foods Gift Card, and a copy of The 21 Day Sugar Detox Cookbook. Congratulations!


What does all of this mean?  Kirk, our resident statistics guru, went through each food log and entered the foods into an online nutrition tracker to observe caloric and macronutrient intake. We used these numbers to look for trends between pre challenge and challenge intake.  16 participants were selected at random for comparison and their intake week and week 5 food logs were compared.  Here’s what we found.

  • On average carbohydrate consumption in week 5 was 48% lower
  • On average weekly calorie consumption in week 5 was 1959 calories fewer
  • Decreases in body fat and body weight were statistically significant
  • Reduction in both calorie and carbohydrates were related loss in body fat and overall body weight

While the paleo diet is not by definition a low calorie or low carbohydrate diet, by switching to real foods and cutting out the processed crap, it’s much harder to overeat.  Therefore, it was no surprise to see both calories and carbohydrate reduced by sticking to a strict paleo diet, but it is not for us to say that following any diet of reduced carbs and calories would produce the same results.

Did you participate in the challenge?  What did you learn?  Have you been able to continue applying what you learned post challenge? Post to comments.

Food Challenge Results Coming Soon 

Women’s Only free Beginner Class on Monday, January 12th at 10:30am.
Women’s Only January On-Ramp Course begins Monday, January 19th

Today’s workout is at the Centennial Middle School track.  Come find out what track WODs are all about!

With a partner:
partner wallball throws
run 100yds
kb swings


Googs and Matthew team up on the sled.

Food Challenge Results Coming Soon

The results are in for the PR Your Life Food Challenge, but you’ll have to wait one more day to see them.  Check back tomorrow for a full analysis of what happened and to see who was the overall winner!  The results are pretty amazing, as usual.

Spice Up Your Life 

Women’s Only free Beginner Class on Monday, January 12th at 10:30am.
Women’s Only January On-Ramp Course begins Monday, January 19th

Today’s workout is at the Centennial Middle School track.  Come find out what track WODs are all about!

In teams of 3:
1.5 mile sled drag
1.5 mile run


Yovanna putting in extra work to perfect her squat. Looking good!

Spice Up Your Life

One of the things I hear most often from people who are either just starting to try Paleo or people who don’t know anything about Paleo is that food is boring when you remove sugar and grains.  I like to reply with “well, who made it boring”.

Food is as boring as you choose to make it.  You can’t tell me that having choices of any meat in the world, any fruit and vegetable in the world, any natural fat in the world, and any spices, doesn’t give you enough options to make something tasty.  If your food is boring, it’s time to experiment.

Thanks to a new book that Ari and I got, “The Flavor Bible” by Karen Page and Andrew Dornenburg, our meals have been getting better and better.  It’s basically an index of foods and spices followed by a list of other foods and spices that they pair well with.  Some are no-brainers, like “salt + pepper”.  It’s really listed.  Others are more unique, like “coriander + chili peppers + mustard + black pepper”.  And it doesn’t have to go into some elaborate recipe.  In fact, the majority of flavor combinations we’ve tried have gone into our eggs in the morning.  If it’s good we’ll start trying it in other foods, and we haven’t been let down yet.

The book isn’t just spices, it also includes just about every food you can think of, but no recipes which means you have to be willing to experiment.  It doesn’t get you out of the job of cooking, but it certainly ups your game in the kitchen and makes sticking to Paleo a whole lot easier.

What are your go-to books in the kitchen?

Shout Out Friday! 

Women’s Only free Beginner Class on Monday, January 12th at 10:30am.
Women’s Only January On-Ramp Course begins Monday, January 19th

21-18-15-12-9-6-3 reps for time of:
power cleans (95/65)
back extensions


Rob working a deep overhead squat

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 Jeremy for rocking the c2b pullup ladder!”
“I’d like to give a shout-out to Ian for pulling 415 off the ground Monday!” 
“I’d like to give a shout-out to Sylvia for displaying perfect pushups all the way through Loredo!”

Post to comments your shout-outs.