Why I’m Doing the CrossFit Open, Part 6 

15min AMRAP:
7 deadlifts (275/185)
200m run
250m row

DSC_0232

Jonathan recently got his first bar muscle-up.

Why I’m Doing the CrossFit Open, Part 6 – Jonathan

Many of you have been following our series Why I’m Doing the CrossFit Open, written by athletes at Roots.  Last up, Jonathan!

Competition awakens something interesting in us. Whether you’ll admit it or not, you know you check the whiteboard for a few specific names before and after a workout. By the same token, I know some of those same folks are checking my score too. I like to think that this is bringing out the best in us, especially at Roots, because those folks are some of my favorite people, so even though I’m trying to beat them during the WOD, it’s all high-fives and fist bumps after.

This effect multiplies in a staged competition with heats and judges (like the Turkey Challenge, Tuff Love, or the Lumberyard Throwdown). The roped-off competition space, the organized stations for athletes, and the officialness of it all collude to instill a unique brand of “It’s go time” in a way that group class WODs never can. After 3-2-1-Go, the feeling that the crowd is watching you makes it imperative to get back on that bar for one more rep before the clock calls time. It can be intimidating, but you know the crowd has pushed you harder than you could push yourself.

Roots throwdowns are the most incredible combination of the two — not only do you hope to beat your buddies, but they’re the ones watching from the crowd, and actively pulling for you to do your best. You’re side-by-side with people you work out with every day, in the most positive and encouraging competition space anywhere, and at the end, you’ll surprise yourself with what you’re capable of.

Why am I doing the Crossfit Open? I get all that, plus I get to compete with my friends from all over the world, because for these five weeks, we’re all posting our scores on the same whiteboard.

Post Your Scores! 

Front Squat
3-3-3-3-3
Find your heaviest set of 3.  Run 400m between every set.  

Post Your Scores!

Don’t forget to post your scores for 14.2!

This is a FUN One. 

AMRAP 15 minutes:
2 KB swings (32/24kg)
2 handstand push-up
2 GHD sit-up
4/4/4…
6/6/6…

The Valentine's Day Couples workout pics will be up on Flickr this week!

The Valentine’s Day Couples workout pics will be up on Flickr this week!

This is a FUN One.

Did you do a ton of pull-ups yesterday?  Or get your first pull-up?  Come chat about it and throw down on a great Saturday workout.

See you there!

 

This is the WOD That Never Ends… 

DON’T FORGET to sign-up for a heat on MBO if you’re coming to the Friday Night Throwdown TONIGHT!  Doors open at 3:30pm and the first heat starts at 4:00pm! 

CrossFit Open 14.2

For as long as possible:
From 0:00-3:00 
2 rounds of: 
10 overhead squats, 95 / 65 lb.

10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

The calm before the storm.

The calm before the storm.

This is the WOD That Never Ends…

The Friday Night Throwdown is TONIGHT!

We’ll see you between 4:00 and 6:00pm tonight for a workout, drinks, and dinner.  If you pre-ordered food from Yellow Belly Chicken, please remember to bring cash for your food!

Join us from 4:00-6:00pm. We HIGHLY encourage you to come check out these fun evening events. Similar to the Benchmark Series, this month-long Friday night event is not to be missed!  So, make it a date night, bring the family to watch and hangout, or just sneak away for an extra workout.

Questions?  Post to comments. 

14.2 Announced Tonight! 

Row 2k
50 super strict push-ups

14.2 Announced Tonight!

You know the drill!  Tonight is the LIVE announcement of the second 2014 CrossFit Open workout. We’ll have it up on the big screen at 6pm.

What do you want to see come out of the ol’ hopper tonight??

It Starts With Breakfast 

Order your Friday Night Throwdown Dinner HERE.

Special Mary

For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

In CrossFit for sport and for fitness, we train hard.  But we also have fun.  And sometimes fun means jumping over hurdles.

In CrossFit for sport and for fitness, we train hard. But we also have fun. And sometimes fun means jumping over hurdles.  Go Abby.

It Starts With Breakfast

Way back in the day, I used to eat cereal for breakfast.  Every morning during college I would come home from swim practice and pour myself a nice big bowl of GoLean Crunch and fill the bowl with soy milk.  If you’ve ever had GoLean Crunch it’s like eating crunchy cardboard encased in honey, but it tasted really good to me back then.

Fast forward to today and you’re lucky to find a gluten-free grain on my plate ever (except for weekends when I go to the South Side Walnut Cafe because it has the best gluten-free pancakes ever invented and no one should go there without having one).

It wasn’t an overnight transition but over the past ten years I have moved from a processed food, laregly vegetarian based (not 100%), grain and soy filled diet to a 95% of the time Paleo Diet.  I’m stronger, leaner, and my blood work tells me I’m way healthier.

At Roots, we promote and encourage athletes to try a Paleo Diet.  Those that have look like badass ninjas walking around the streets of Boulder and through the shop.  The Paleo Diet is the way our modern ancestors ate before the advent of modern agriculture and it eliminates grains, dairy, legumes, and sugar from the diet (more on that in another post).  In short, we encourage you to eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar.  But, we know it doesn’t happen overnight and for many athletes – it started with breakfast!

Do you eat a Paleo Diet for the most part?  What did your breakfast look like five years ago and what does it look like now?  Post to comments.

141 Strong and Sitting in 9th! 

Order your Friday Night Throwdown Dinner HERE.

Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps

You did it!

You did it!

141 Strong and Sitting in 9th!

Congratulations Roots Crew!  For the second year in a row you have become the largest CrossFit Open team in the Southwest Region.

What does this mean?  It means the Friday Night Throwdowns are going to be HUGE!  A huge party, tons of adrenaline for the workouts, and lots of cheering.

And, given the first performance of the Roots team, we are thinking we’ll have a BIG reason to go watch this year’s regional.

CrossFit Roots finished the first workout in NINTH PLACE!  Congratulations to the team scorers for this week:
Cindy
Abby
Nicole
Blaine
Dave
Walker

14.2 Dinner Sign-up & Spring Endurance Starts Today! 

Complete as many rounds as possible in 7 minutes of:
5 triple-unders
185-lb. thrusters, 3 reps

Sign-up for the Endurance Spring session and you too can row uphill!

Sign-up for the Endurance Spring session and you too can row uphill!

14.2 Dinner Sign-up & Spring Endurance Starts Today!

Two announcements for your Monday morning!

FIRST, this Friday’s CrossFit Open workout 14.2 dinner will be from Yellow Belly Chicken!  That’s right, come get your gluten-free fried chicken and sides (or rotisserie).

PLACE YOUR ORER HERE!

SECOND, today kicks off the spring endurance session at Roots.  The format will be the same, but the temps will be different! This means there will be more time spent tearing up the trails.

Endurance meets five times per week at the following times:
Monday at 11:30am
Tuesday at 11:30am
Wednesday at 7:00am & 11:30am
Friday at 11:30am

The season for most endurance events is upon us. Make sure you are ready by packing the most into every hour and pushing yourself with like minded individuals.  Email Walker (walker @ crossfitroots.com) with questions or to sign-up.  Learn more about the endurance program here.

Questions?  Post to comments.

Virtuosity? 

10 rounds:
100m sprint on erg
Rest 90 seconds

Virtuosity?

Yesterday, Sam Briggs, 2013 CrossFit Games Champion, posted a video of her performing 472 reps (that’s 10 rounds + 22 double-unders).  She performed all of the snatches unbroken and slipped up on her double-unders just twice.

In this 2005 Coach Greg Glassman wrote a letter to trainers discussing the term virtuosity – which is defined in gymnastics as “performing the common uncommonly well.”

You can read the article here.

Did Sam Briggs approach or achieve virtuosity in this workout?  Post to comments. 

 

Learning to Cut the Sugar 

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.”

During the first rest period, perform max reps of 95-lb. thruster; the second rest period, 95-lb. power snatch; the third rest period, 95-lb. squat cleans.

Score is total reps and calories combined.

sugar-consipiracy

Learning to Cut the Sugar

Check out this NY Time Blog post “Learning to Cut the Sugar” for a short interview with Dr. Robert Lustig of Sugar: the Bitter Truth fame. 

‘Look, breakfast is not the time for your sugar fix. The more sugar you eat at breakfast, the more trouble you’re going to be in.’