clean and jerk 1-1-1-1-1-1-1 Week 1 is in the books for the 2016 Roots Spring Challenge. What type of things are you noticing about your eating and sleeping habits? How are things going for you? Here’s a recipe that’s been tried and tested multiple times by yours truly. It does call for a slow cooker so plan accordingly. Serve on top of spaghetti squash, sautéed greens, or cauli-rice for a complete and balanced meal. Balsamic Chicken and SausageRead more

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Every joint in the body has an associated range of motion (ROM) that it can move in assuming the joint is healthy. For instance, your elbow can extend (straighten) to 0 deg and it can flex (bend) to about 150 deg. At Roots we place a very high priority on ROM in every movement, but why? For starters, you can only build strength in the range that you train it. So if you squat to 1/4 depth only, you’ll become very strong to this depth, but if you ever have to go outside of it, that same strength will not be available. Since we’re training for life, which is infinitely unknown, why not train...Read more

Maupin 4 rounds for time of: Run 800 meters 49 push-ups 49 sit-ups 49 squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois. He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.  Read more

[et_pb_section admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 75kg) Jerk (165lb / 75kg) WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (110lb / 50kg) Jerk (110lb / 50kg) MASTERS MEN – includes Masters Men 55+ Complete as many rounds and reps as possible in 5 minutes of: Squat clean (135lb / 62kg) Jerk (135lb / 62kg) MASTERS WOMEN – includes Masters Women 55+ Complete as many rounds and reps as possible in 5 minutes of: Squat clean (75lb / 35kg) Jerk (75lb / 35kg) Thanks MaryAlice for passing along this great recipe. Brussels Sprout Guacamole Modify measurements based on your own block prescription, if doing Zone. Ingredients: Brussel sprouts Avocado Radish Sea salt Pepper...Read more

Deadlift 2-2-2-2-2-2-2 May is just around the corner and that means one thing – Memorial Day Murph at CrossFit Roots. We hope you can join us for this annual event that honors our country’s fallen soldiers. This year’s Memorial Day Murph is on Sunday, May 29th. Athletes do the CrossFit Hero workout Murph and then stay for a potluck breakfast. Last year over 100 athletes came out do the workout. THE WORKOUT  “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful...Read more