Hey Roots,
The CrossFit Total is upon us and we want you to come prepared! Check out the details on this Thursday’s workout so you’re in the know. Fill out the worksheet, print it out, and bring it to class! I’ve also included some coaching updates and a save the date info for the annual Roots baseball outing. Thanks for reading.
Best,
Nicole
The Total
We are doing the CrossFit Total in all group classes on Thursday, April 16th! Read below so you are in the know and come to class prepared!
What is the CrossFit Total?
It’s the sum of your one rep max deadlift, back squat, and shoulder press.
How is it done?
The CrossFit Total protocol consists of taking 3 attempts to find your heaviest lift for each movement. The combined total of these movements is then used to see where you stack up in your journey from beginner to advanced athlete. It’s also a great way to check in with past numbers and set a benchmark for the year ahead.
Please note! ALL group classes will run on a 70-minute timeline for the day. Please plan to stay 10 minutes after your normal class hour!
What is the Strategy?
Because you get only three attempts at a 1RM for each lift, it is important to think through your openers. One strategy is to come with three numbers planned:
- Pick a safe weight for your first rep – one that you know you can absolutely do.
- Pick a load that moves you toward a new PR or go for a new PR in the second attempt.
- Attempt a new PR, or if you missed the previous lift, you have this third rep to make another attempt
Remember that your CrossFit Total score is the sum of all three lifts and while PR’ing is nice, also consider how you can set yourself up for success in all three lifts!
Fill Out the Sheet
Take 5 minutes and fill out the CrossFit Total Prep sheet. This sheet will help take the guesswork out of the day and allow you to come prepared, making your warm-ups more efficient and your attempts more thoughtful! You may follow this plan exactly, or you may deviate from the loads slightly based on how you are feeling for the day, but you will have a great starting point! Fill it out, print it out, and bring it to class!
Dive Deeper
Learn the exact how and why of The CrossFit Total. See where your numbers stack up!
New Beginnings
Next, we wanted to let you know that our two beloved coaches Lindsay Warman and Connor Warman will be moving back to Connor’s hometown outside of Chicago at the end of May. Both Lindsay and Connor will be dearly missed, and we want to thank them for all they have contributed to Roots and our athletes over their years as coaches here.
We wish them the absolute best in this major transition and hope to see them back in Boulder in the future. We will keep you in the know as we work to fill their roles.
Mark Your Calendars!
Take me out to the ballgame!
Mark your calendars for the annual Roots Day at the Rockies on Thursday, June 11th at 1:10pm as the Rockies take on the Chicago Cubs.
This outing will be organized by Neeb and Kreighton. Head on over to the Roots social chat to reserve your tickets!