With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes and have fun.

Roots Crew – we need to decide if we want to field an affiliate team.

Details:  The Affiliate Cup starts at the Regional Championships in Denver in May.  Affiliate teams consist of 4-7 members, with a minimum of two men and two women, a maximum of six athletes, and one optional non-competing coach.  Cost: $300/team.  The top 8 affiliate teams will move on to compete at the Affiliate Games in Aromas, California in the summer of 2010.

Athletes that compete at the Sectional Qualifiers in March who earn a spot at the Regional Qualifier will have to choose between competing on an affiliate team and competing as an individual.

To field a team, we will draw from the athletes who competed in the Sectional Qualifiers and hold try-outs for those who are not able to compete at Sectionals.  They will complete the same workouts as done at sectionals.  The top performers will earn a spot on the CrossFit Roots affiliate team.

We need to register THIS WEEKEND if we want to field a team.  Post to comments if you want a shot at the Roots team.