Push Press 5-5-5-5-5 This lift is part of the yearly benchmark series, log your score! Does your knee go where you tell it to go? Do you know where it should go? ACL injuries often occur in dynamic knee valgus, or in other words when the athlete is in motion, the leg is subject to force, and the knee is “in” (ever heard a coach cue you with “knees out” in a squat?). If an athlete can control the position of her knee, she will be less likely to injure her ACL (link to reference). When we think about ACL tears we might think of skiing – there is something about having heavy boots and long blades attached to your feet that increases the demands on your lower extremities. For high school sports, however, soccer, basketball, and gymnastics have the highest rates of ACL injuries. And young women aged 15 to 19 account for the most ACL...Read more

21-15-9 reps for time of: Parallette handstand push-ups Bar muscle-ups Hip hop artist Rick Ross and hip-hop DJ and TV personality André “Doctor Dré” Brown have both made considerable efforts to better their health in the past few years. Rick Ross lost over 100lbs by eating better, exercising (doing CrossFit), and getting more sleep. Brown, who has Type II diabetes, plans to have weight loss surgery to address his condition. The editorial CrossFit Journal article, The Chronic Disease: Doctor Dré’s Surgery Loses to Rick Ross Approach, highlights the fact that while Ross’ approach was successful and did not require outside intervention, Brown’s approach is getting the publicity on reality TV. To quote the article, “We know we can prevent, control and reverse Type 2 diabetes through diet and exercise.” Yet, we continue to look toward invasive, quick fix type approaches, that are often times not sustainable. What gives? How do we get the message out?...Read more

Sign-up for Yellowbelly food order HERE for Thursday’s Cool Cruel Summer.  Complete as many rounds as possible in 35 minutes of: Run 200m Row 200m Run 400m Row 400m Run 600m Row 600m Run 800m Row 800m 20 Back Squats Cool Cruel Summer Workout! (4-7pm this evening, see below for details) Air Force WOD 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.  Please join us this evening for the first Cool Cruel Summer event in this monthly summer series!...Read more

For time: 50-lb. single-arm dumbbell overhead lunge, 50 steps 100 GHD sit-ups 100 hip extensions 50-lb. single-arm dumbbell overhead lunge, 50 steps In the world of squatting, there is below parallel and there is not below parallel. There’s no gray area. Below parallel is defined as the point when the crease of the hip is lower than the side of the knee. The coaches enforce this and guide folks to select the right loads to allow this range of motion standard to develop and be executed with good form. From warm-ups to working sets to metcons it is clear that the expectation, the thing that will earn you the “good” rep, is if you are below parallel. But simply crossing the parallel horizon may not be enough for you to achieve your goals or to maximize your fitness.   A few weeks ago during the 5×7 back squats an athlete began...Read more

Sign-up for Yellowbelly food order HERE for Thursday’s Cool Cruel Summer.  “DG”  Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps DG is part of the Yearly Benchmark Series. Log your score! “It’s too hot to handle So I got to get up and go.“  ~ Bananarama The sun’s a’blazin and shirts are becoming more of a nuisance in the shop which can only mean that the Roots annual Cool Cruel Summer Series is back! AND IT STARTS THIS THURSDAY! This is both the hottest and coolest thing you can do the third Thursday of every month for the next 4 months in Boulder. Similar to the Open, you’ll sign-up for the class on MBO and then sign-up for a heat when you walk in. Heats will run 4-6:30pm. There will be a suggested warmup written on the whiteboard and a...Read more