Complete as many rounds as possible in 15 minutes of: 4 bar muscle-ups 45-lb. dumbbell Turkish get-ups, 6 reps 8 ring push-ups As we gear up for the start of the 2017 Benchmark Series, we thought we’d take a moment to talk about some of the whys behind the daily “what’s the workout?” and programming at Roots. Yesterday we discussed that our intent is that our athletes get better at the defined goal of CrossFit – “increasing work capacity across broad time and modal domains.” The programming that enables this is one that is carefully thought out, planned, and hits the mark on variance in a number of different areas. Shane and I have crafted spreadsheets – that would make your eyes glaze over – so that we can tally information on the upcoming weeks of programming – total reps, total time under tension, time domains, number of times below parallel, light, moderate, heavy,...Read more

Two squat cleans every minute for 15 minutes. Last month, we wrapped up the 2016 Benchmark Series. For 12 months, athletes were tested on 12 different workouts and four lifts on a quarterly basis. The goal of the series is to provide a structured basis for athletes to test their progress. Over the years, we have tried a number of different methods to program at the shop – we’ve programmed from other gyms, done programming ourselves, and followed the mainsite – crossfit.com – all with the intent and goal of “increasing work capacity across broad time and modal domains” (the goal of CrossFit).  We want our athletes to be good at CrossFit and the ten general physical skills so that they have a  general, physical, preparedness that enables them to do well at any sport or task life throws their way now, and long into the future.   This is a...Read more

Complete as many rounds as possible in 15 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups Men use a 45-lb. barbell and 24-in. box Women use a 35-lb. barbell and 20-in. box Let the holiday celebrations begin now! Through the end of November, Boulder Wine Merchant is offering Roots members an amazing opportunity to celebrate in style! Take 15% off of bottles and 20% off on cases of wine. Head on in to stock up on wine for the season and let them know that you’re part of the Roots community. Cheers! Read more

Park Workout In teams of 3 complete 5 rounds: 50m slamball granny throws 50m slamball thruster throws 50m slamball shuttle Say hello to Zoe Beth Fezler, the newest addition to the Fezler family! Born on November 13th and weighing in at 7 lbs 14 oz. Sarah is doing great and can’t wait to return to Roots! Congrats Fezlers!Read more

Snatch 1-1-1-1-1-1-1 Nothing like a post-snow-day to do some reading and get the mind stimulated, so this Friday I turn your attention to an article titled, “The Art of Looking“. It’s a review article of a book by the same name that explores the art of seeing. In a nutshell, the author takes trips around the block she lives on in the city with 11 different companions, and during each walk she observes the different experiences that she has based on how each of her companions view their surroundings. It’s a social experiment that dives deep into the world of concentration, or as she calls it, “adaptive ignorance.” Our concentration allows us to put on “blinders” of sorts so that we can place more of our attention elsewhere. “We summarize and generalize, stop looking at particulars and start taking in scenes at a glance—all in an effort to not be...Read more