Double Under Fun 


50-40-30-20 and 10 rep rounds of:

Double Under Fun

Many of you got quite a few more double unders than you expected during 14.1.  Put those new skills to the test today!

Pick Me Up 

In teams of two:
6 rounds of:
15 thrusters (95/65)
15 pull-ups
run 400m
Clock stops when the last partner finishes their 400m run.

Trish during 14.1!

Trish during 14.1!

Pick Me Up

The Open can take a lot out of us!  Thinking about the workout, planning when to do it, how to do it – come on in today and workout with a friend and have some fun!


Deadlift Mania! 


CrossFit Open Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

A big thanks to Shayna who took pictures at the Open during 14.1 and 14.2.  You can find the 14.1 pictures on the CrossFit Roots Flickr page.

A big thanks to Shayna who took pictures at the Open during 14.1 and 14.2. You can find the 14.1 pictures on the CrossFit Roots Flickr page.

Deadlift Mania!

Ok folks, deadlift mania is here!  Last night Dave Castro announced 14.3 LIVE from New Orleans.  We all know that Dave loves the deadlift but this marks the first year where a CrossFit Open workout is testing a more strength specific end – and we couldn’t be more excited!

We’ll see you today in class or TONIGHT at the Friday Night Throwdown from 4-6pm.

We will have weight sheets taped to the floor for your reference for adding weights to the bar.

14.3 Announcement is Tonight! 

Push Jerk

The Open helps us go hard to a level we don't find on a regular basis throughout the year.  And it opens the door for so many possibilities.

The Open helps us go hard to a level we don’t find on a regular basis throughout the year. And it opens the door for so many possibilities.

 14.3 Announcement is Tonight!

Tonight is the third live announcement of the CrossFit Open season.  Athletes Stacie Tovar and Alessandra Pichelli will go head to head in the third installment of the 2014 Open Season.

So far, the Open Throwdowns have been nothing short of inspiring and fun and with crazy amounts of energy!

Many athletes have done things they didn’t think possible – whether it was their first double under, a 55 pound snatch or a 95 pound overhead squat, there’s something about the Open that helps folks kick it up a notch.

Have you done something beyond your expectations in 14.1 or 14.2?  Post to comments. 


Fifth and Happy! 

DON’T FORGET!  Order your food for the 14.3 Friday Night Throwdown!  Yellow Belly Chicken orders, click here.

5 rounds:
10 thrusters (95/65)
10 box jumps (24/20)

Roots is in fifth after two workouts.  Let's keep the momentum going!

Roots is in fifth after two workouts. Let’s keep the momentum going!

Fifth and Happy!

Team Roots climbed the leaderboard from ninth to fifth overall in the Southwest Region after a strong 8th place performance in 14.2.

The same six individuals scored for Roots as in week one, but it wasn’t without struggle and perseverance:
Abby Knowles – 245
Nicole Christensen – 194
Cindy Arangua – 180
Walker Savidge – 206
Dave Lee – 201
Blaine Guenther – 201

On Friday night, Cindy threw down on 14.2 at the Friday Night Throwdown and did not make it into the third round.  For any of you who know Cindy and saw her performance, you know that it wasn’t for lack of strength or effort! – it was lack of technique.  Watching Cindy on the pull-up bar you could see that she wasn’t using her hip in the chest-to-bar pull-up.  That’s a lot of semi strict chest-to-bar pull-ups!  Her score was 132.

Over the weekend Cindy took the time to work on her technique in the kipping pull-up and came back Monday to try the workout again.  At 10am on Monday Cindy battled the workout with Nicole and Abby to turn in a new score of 143.  AWESOME! – eleven more reps!  But not really…

While Cindy’s score was a great improvement, she finished just ONE REP SHY of making it to the next round!

So, she did what any self-respecting competitor would do – she redid the workout AGAIN at 4pm on Monday and turned in a score of 180 just before the 6pm cut-off for score submissions.

Hats off to Cindy for her incredible determination and belief in herself.  This is such a wonderful example of how technique can propel an athlete to the next level. 

Why I’m Doing the CrossFit Open, Part 4 – Laura 

Don’t forget to order your dinner for the Friday Night Throwdown at Roots!  Click here to order your Yellow Belly Chicken!

In front of a clock set for 12 minutes:
4 minutes of clean and jerks (135/95)
4 minutes of rowing (cal)
4 minutes of burpees

Chris and Laura at the Valentine's Day Couples Workout.

Chris and Laura at the Valentine’s Day Couples Workout.

Why I’m Doing the CrossFit Open, Part 4 – Laura

Oops!  I accidentally forgot to post Part 4!

Laura has been a staple at Roots for a few years now.  She’s a killer athlete, badass Mom, a principle, funny, works her butt off – and she’s doing the Open!

When I told my husband that Nicole had asked me to write a short post about why I’m doing to Open he looked at me and without a blink of an eye said, “That’s a short post- all you have to say is that you’re obsessed with CrossFit so you have to do the Open!”  I looked at him, scrunched up my nose, tried to think of a quick comeback, and realized that while I am moderately obsessed with CrossFit his statement was only partly true.
I do the Open for many of the same reasons I do CrossFit pretty much every day of the week, and many of the same reasons I’ve done every sport I’ve competed in my entire life.  I thrive off of the camaraderie, the challenge, the measurable growth, the feeling of exhausting satisfaction when I finish a really hard workout but mostly because I cannot bear to simply be ‘on the sidelines.’
When I see people participating and competing I have a deep desire to be a part of that experience as well.  I’d be lying if I said I don’t have a need to prove I’m just as capable – this is especially true now that I’m ‘old’.’  But a big part of the joy for me is to cheer others on and be part of their success as well.  The joy I derived from team sports as a much younger athlete is ultimately the same joy I derive from participating in the Open today.
You never know what you’re truly capable of unless you try and as I’ve prepared for the Open this year I’ve surprised myself numerous times at what I’ able to do.  Getting off the sidelines can be unnerving, but the risk of trying is always better than regretting you never tried at all.   Plus, when I get to share in my Roots teammates successes it’s a pretty cool experience too.

Why I’m Doing the CrossFit Open, Part 6 

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


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
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

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.