Regional 16.5 3 rounds for time: 400-m run 40 GHD sit-ups 7 deadlifts M 405 lb. F 275 lb. Do you have plans for the 3 day weekend?! Well don’t forget that CrossFit Roots will be hosting our annual Memorial Day Murph, and like any good shindig the more the merrier so we hope to see you there! See the link above for all the dirty details on scaling, sign-up, etc. Stick around after for our Potluck Breakfast and Social and please bring an item to share. Remember, a lot of your fellow athletes are 6 weeks in to the Spring Nutrition Challenge, so be a friend and keep it Paleo. We hope to see you all there! Happy Friday!  Read more

Regional 16.2 (Regional Nate) 10 rounds for time: 4 strict muscle-ups 7 strict handstand push-ups 12 kettlebell snatches M 70 lb. F 53 lb. What’s wrong with science? Nothing, says John Oliver, but what the media put forth as the scientific process is a fraudulent version of what you learned in 7th grade. Exploratory and observational studies are presented as fact. Private financing for studies encourages scientists to get desired results as opposed to legitimate results. John Oliver, with his trademark knack for making the detailed and boring rather interesting for 20 minutes, explains it all fairly well in a recent episode. – Trevor Post your thoughts to comments!Read more

Karen for time: 150 wallball shots (14/20) This is part of your yearly benchmark series. Log your score! Root Lisa Jhung wrote a great article in Women’s Running magazine about her experience incorporating CrossFit into training for her true passion: running. She discusses a laundry list of injuries she had accumulated running and how CrossFit seemed to help. That’s right, it turns out that she felt “realigned and in less pain” after a workout and focusing on form. I realized that CrossFit, for me, had turned into a really intense form of physical therapy. Check out the article in the May edition on shelves. Roots itself and the Roots community get a shout-out that is pretty cool. In addition to the physical benefits that CrossFit gave her she also received “a supportive team” as part of our badass community. Well done everyone! Awesome article Lisa and thank you!Read more

Tabata row Rest 1 minute Tabata squats Rest 1 minute Tabata row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals. If you’ve been doing CrossFit for more than a few months there is a good chance that you’ve done Tabata something, but do you know the history of tabata? In 1996, Dr. Izumi Tabata recruited some college athletes from a variety of different sports, but the common thread being that they were already relatively fit.  He split them into two groups: a tabata group and what we’ll call a cardio group.  The cardio group performed 5 days per week at about 70% VO2max for anywhere from 30-60 minutes.  4 days a week the tabata group performed a 10 minute warmup followed by 8...Read more

Thruster 5-5-3-3-3-1-1-1-1 We have passed the half-way point in the Spring Nutrition Challenge.  Great job to all who have made it work over the past 5 weeks.  We’ve heard a lot of great things happening for people and I think that if you walk away with nothing more than just making conscious decisions about what you eat, it’s a win and a step in the right direction.  If you’re anything like me you’ve probably allowed some slack to develop in your eating choices since we started, so here’s a reminder to pick it up and finish this thing off strong.  If you’ve managed to stay strict so far, good on you!  And to help us out, HQ posted another great recipe from culinary ninja, Nick Massie.  We’re doing this one tonight with our own rub and plan to use spiralized sweet potatoes instead. Post your go-to recipe to comments!  Happy Monday!Read more