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

Deadlift 5-5-3-3-3-1-1-1-1 Tune in to games.crossfit.com today to watch the event finals of the West and Atlantic regions!  Read more

EMOTM for 15 minutes: 1 snatch pull 2 hang squat snatch 1 overhead squat The annual Memorial Day Murph workout and potluck will take place Sunday, May 29th. We will host two heats of the workout followed by a potluck breakfast. This is an annual event that many many Roots athletes come out for each year. Class begins at 8:30am.  Please note, you must sign-up for a heat in order to participate. We will run two heats of 60 people at 9:00am and 9:20am. Be sure to sign-up on MBO. CrossFit Roots has 10 vests and they are first come first serve. Alternatively, you may bring your own body armor. Read below for details on the workout, scaling options, the history behind CrossFit.com’s heroes workouts, and the potluck to follow the event.   THE WORKOUT  “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of...Read more

For time: 1,000-meter row 100 push-ups 750-meter row 75 push-ups 500-meter row 50 push-ups And we’re back for Week 2 of the 2016 CrossFit Games Regional Qualifiers! This week check out all of the action from two regions:  Atlantic West We’ll have Regionals on the shop TV all day long and you can tune in at games.crossfit.com for all the LIVE action.  Read more