For time: 12 ring handstand push-ups 225-lb. back squats, 15 reps 20 burpees 9 ring handstand push-ups 205-lb. front squats, 18 reps 20 burpees 6 ring handstand push-ups 185-lb. overhead squats, 21 reps 20 burpees On Saturday evening I was flipping through Facebook when a shaved-headed woman in a hospital gown appeared on my screen. I went to high school with the woman, she has a son, and at the age of 33 she is years into a battle with cancer. The thought of it makes my eyes water and my stomach churn. I do CrossFit for my health – now and long into the future – and because I genuinely believe it will help ward off disease, such as cancer. I believe that doing constantly varied, functional movements, executed at high intensity and eating meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar is like...Read more

DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, if your RX DT workout is less than 6:00 minutes, do: Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb.  Read more

REMINDER!: The Roots Summer Olympic Weightlifting Meet is today. Group classes will run at 7:30 and 8:30am.  1200m row 100 KB swings (24/16) 100 squats 100 push-ups 100 squats 1200m row Welcome to the 2016 Roots Summer Olympic Weightlifting Meet! Check out the schedule for today and don’t forget to watch the action in Rio! MEET SCHEDULE 7:30 – 8:30  Registration and weigh-in for all set flights 9:00 – 10:20 Women’s Set Flight 1 (Snatch and Clean and Jerk) 10:30 – 11:50 Men’s Set Flight 2 (Snatch and Clean and Jerk) 10:30 -11:30 Registration for all reordered flights 12:00 – 1:50 Women’s Re-Ordered Flight 3  (Snatch and Clean and Jerk) 2:00 – 4:00 Men’s Re-Ordered Flight 4  (Snatch and Clean and Jerk) 4:00 Awards Ceremony, Athlete Social, and Beer!  Read more

5 2-Minute Rounds: Run 200m 10 power snatch (115/75) 10 toes-to-bar Rest 1 minute between rounds. Pick up where you left off to begin the next interval. A few weeks ago, I pulled the shit out of my hamstring – like couldn’t walk off the field after I pulled it. That’s right, I pulled it playing Rec League softball. It hurt so bad that I may have cried. Yes, I know, everyone has already told me, it means I’m getting old. Fine. I’d still like to highlight some important elements about the recovery process, but I’m going to save that for another post. So now to the point of this post – communicating with your coach and a thank you.  The first week back I was able to squat pain free, much to my surprise. I went to Ali’s class and figured I could do double-unders if I could squat....Read more

“Jerry”  For time: Run 1 mile Row 2K Run 1 mile In 2008, Eric and I traveled back to the East Coast for a work project. Having started CrossFit the week prior, we of course had to find an affiliate to visit in the DC area. It was in that workout that we met Chriss Smith for the first time, co-owner at Trident CrossFit in Alexandria, Virginia. Chriss has a wonderfully infectious personality and Eric and I have tried to emulate things he and his staff have done over the years. Here’s a neat video that CrossFit did on one of its top trainers.  Read more