4 rounds for time:
15 power cleans
12 back squats
9 pull-ups
Hillary logs 290 in 13.2 on her way to contributing to the Roots team score.  Photo by Shayna Larsen.

Hillary logs 290 in 13.2 on her way to contributing to the Roots team score. Photo by Shayna Larsen.

A quick teaser for WEDNESDAY: “Don’t forget to tune in to Games.CrossFit.com on Wednesday, March 20 at 5 p.m., PT for the live announcement of Open Workout 13.3. This week, Kristan Clever will face Talayna Fortunato at CrossFit Roots in Boulder, Colo. It’s a match you won’t want to miss. Clever won the 2010 Games and has been one of the most dominant female athletes in the history of the sport. She’s currently 9th in the worldwide Open, while Fortunato is 145th. Clever will be seeking revenge after losing the podium in the final seconds of Fran, and Fortunato is out to prove last year’s third-place finish was no fluke.” (Source: games.crossfit.com)

Is This a 35 or a 45lb Barbell?

Many days as a coach, I am asked questions such as, “is this a 35 or 45 pound barbell?”, “is this a 20″ or a 24″ box?”, or “which is the front squat?” Often times athletes look at me like I’m crazy when I tell them, “think about it for a minute and then ask me again if you really can’t figure it out” or “ask a classmate.”

I get it, many of you probably think that I am a complete and utter asshole for not telling you the answer, but there is reason for my response far beyond what you initially might think!

I want more for each of you and what you get out of your fitness program. Hell, YOU want more out of this program and we want to help you get there. Could you imagine trying to master a basic level of baking and never learning how to turn on the oven? No way. In a similar manner, you will be hard pressed to master a basic level of CrossFit without knowing the movements and exercises that make up our beloved CrossFit. That requires a baseline level of knowledge about the equipment and movements we employ on a daily basis.

Knowing your equipment is the first step in getting the most out of this program. It creates a baseline level of understanding and respect for the program of which you are involved. Whatever you want out of this fitness program – health, longevity, performance, fitness, to look good naked – it will come quicker to the individual who knows the basics of the program. It also enables you to have a safety check for excessive loading or potentially unsafe situations.

Knowing the movements is the second step. If you do not have a mental image and recall of the movements involved you can not in any way expect to get the most out of skill/drill sessions and you certainly can’t expect to perform them well and with intensity during a workout.

Knowing your equipment and the movements will undoubtably increase your potential.

Remember this old saying, “If you give a man a fish, you feed him for a day, if you teach a man to fish, you feed him for a lifetime.” Bingo! That’s what we’re doing here.

If you’re thinking, “but Nicole, it’s just my workout, I don’t really care that much about what I’m doing, I know I’m getting fit. Can’t you just give me the answers.” No, we can’t, and you don’t really want us to if it doesn’t help you get where you want to be. There are so many places this knowledge can help you – from performance, to enjoyment, to crafting your own workout while on vacation.

Disclaimer: This does not mean you can’t ever ask the coaches for information on which equipment is which or what is a clean? Of course you can, we’re here to teach just as much as we are to coach; however, if you ask me which is the 20″ box and you’ve been here for more than 6 months, don’t be surprised if we tell you to go figure it out for yourself:).