Griff Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Beginning today we are instating a strict-only pull-up policy for the next 4 weeks. We’ve learned in the past that a month of dedication to any one movement or one aspect of fitness (Remember January Mobility Month?) provides real tangible results. We also know that by dialing back the intensity we can focus more on quality wether it be for an entire workout or in this case a specific movement. So, what’s the idea? By performing only strict pull-ups it forces us to focus on building strength through the entire pulling range where as kipping can allow us to bypass the strength needed at the bottom of the pull-up and the top. For instance, how many of you can do several kipping pull-ups but struggle to do even 1 strict? Eliminating the kip also gives...Read more

Weighted Strict Pull-ups 3-3-3-3-3 We recently posted about Dynamic Knee Valgus and how exposing your knees to the demands of sport without some level of general physical preparedness can increase your risk of injury. More broadly, if an athlete does not train to a base of general physical fitness, sport exposes the athlete to increased risk. Who’s at particularly high risk? Kids are. Young adolescents are far more likely to participate in sport than a strength and conditioning program that develops GPP. And sport leads them to extreme demands on their athletic capacity. Imagine a 13 year-old soccer player changing directions quickly, accelerating, and then jumping in the air to kick a bouncing ball. An aberrant movement (twisting an ankle, torquing a knee, landing from the jump awkwardly) or collision with another player could easily lead to injury. The stronger an athlete is in his midline, the more likely he...Read more

T.J. For time: 185-lb. bench presses, 10 reps 10 strict pull-ups 135-lb. thrusters, max set Repeat the triplet until you have completed 100 reps of the thruster. Checkout the behind the scenes coverage of the California Regional. See Josh Bridges strong come back since last year when he didn’t qualify for the Games and see Dan Bailey fall a little short which hasn’t happened in years!  Read more

Nate As many rounds as possible in 20 minutes 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings This is part of your yearly benchmark series. Log your score! Kill two birds with one stone today and have a helluva good time doing it! Start at the shop for your yearly benchmark workout, Nate, and then head over to the Boulder Beer Co. Brew Run followed up by the Beer Olympics (just on the other side of the tracks). Come to the Roots table and say hi and maybe even cheer on fellow Roots athletes in the 5k or Beer Olympics. Stick around all day for the Boulder Beer Company’s 37th Anniversary Celebration!  Read more

Come out to the Boulder Beer Co. Brew Run this Saturday! Press 3-3-3-3-3 A big THANK YOU to the Reebok Nano truck, Steve and Stacy for driving it, and all the Roots athletes who came out this past Wednesday to celebrate and perform the Cool Cruel Summer workout, Hotshots 19. The event was great and Fate cooked up delicious food per usual, provided by Reebok. Congratulations to Parry Andvik on winning a free pair of Nano 6.0 shoes! Thanks again to everyone and happy Friday!  Read more