Deadlift 2-2-2-2-2-2-2 This is part of your yearly benchmark series. Log your score! “Why do we do that crazy thing with the legs straight out to the side?” If we look at the straddle position with our legs straightened and split wide there is obviously a lot of flexibility going on. Sitting in the position correctly is enough for some to get a good hamstring stretch. For others it’s also building strength in our erectors (low-back) and hip flexors as they work hard to keep us sitting up (rather than falling backwards). This has tremendous carry-over to the bottom of the squat where many can get a “butt wink”, which is caused more often than not by awareness and strength in these muscles. Trying to lift our legs from this position uses the leverage of the legs to strengthen our hip flexors at a very end-range position. Stronger hip flexors...Read more

Run 5k The Roots Harvest Hoedown is just 2 weeks away and we are excited! Our 1-day competition for teams of 2 (1 male/1 female) debuted in 2014 and was a BIG hit! 32 teams showed up to throwdown on the 3 events that day. Amazing prizes were taken home by both participants and spectators and the weather was nothing short of a typical beautiful fall day in Boulder. On October 15th of this year, we plan to do it all over again but better of course! Mark your calendars and come out and cheer on your fellow athletes and maybe even win a door prize. Check back next week for the release of the workouts! Want to compete? Register your team HERE before Registration closes on October 8th! Want to volunteer your help? Email Shane.Read more

7am Shop WOD 50 muscle-ups 9am Park WOD In teams of 3, 5 rounds each: 12 tuck jumps 6 jumping lunges 50m sled sprint Do you have a muscle-up? There’s no better time than now to start working towards it or make it better! Don’t have a pull-up yet? We’re going to work on that too! Or a dip?! We got you covered, just come in. Then join us at North Boulder Park for some explosive fun.Read more

7am Shop WOD Thrusters 5-5-5-5-5 9am Park WOD 5 rounds: 45s run at pace out 10s rest 45s run at same pace back 10s rest Goal is to reach your target each round Your score is the total amount of steps you were short/long each round Come into the shop early this AM and work on a real “total-body” strength piece, the thruster, or come out to the park and work on running consistency with some pace runs. If you’re coming to the park take a good look at the chart above and pick out an appropriate “target time” for 100m based on your mile PR. We’ll use this to dial in your pace for today. What do you need more work on? Both are sure to be fun!Read more

4 rounds: Deadlift x 5 then, 2min AMRAP: 40 double-unders 30 situps 20 slamballs Rest 2min between rounds Checkout this article that cites multiple studies relating consistent exercise programs to improvements in executive control. Executive control includes “inhibition (resisting distraction, maintaining focus), working memory, and cognitive flexibility (switching between tasks)” and is highly impaired in children with ADHD. So not only does exercise help our children with their physical preparedness for life, but it’s also directly linked with their performance in the classroom. Researchers in one of the studies concluded that these findings should be “carefully explored with further studies. If physical activity is established as an effective intervention for ADHD,” they continued, “it will also be important to address possible complementary effects of physical activity and existing treatment strategies …” The author goes on to point out the irony of this last statement when we consider how quickly the...Read more