Tabata push-ups Run 2 miles Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top. As The Open approaches we’ll highlight a number of different Roots athletes in a post series called Why I’m Doing the CrossFit Open? This is a yearly series in which we discover the many many reasons individuals choose to sign-up for this awesome yearly event. First up, Googs! Name: Rob Guglielmetti, a.k.a. “Googs” Age: 47 Occupation: I think it says ‘Engineer’ on my business card, but I’m a former bicycle mechanic and theatrical lighting designer who now does building energy efficiency research and develops lighting simulation software tools for the National...Read more

CrossFit Open Athlete Tally: 64 athletes! 21-15-9 reps of: Dumbbell thrusters L pull-ups Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken. Record dumbbell load and type of pull-ups performed to comments. The 2016 CrossFit Judges Course is now available online, here. This introductory course covers the many skills a judge will need to judge any of the CrossFit Open workouts. It covers movement standards, competition nuances, and recording of workouts. As you all know, part of what makes Friday Night Lights at Roots work is the awesome staff of judges who pass the test and volunteer each year. At Roots, we will only validate scores that have been judged by an individual who has passed the judges course – this goes for individuals who are doing The Open for the...Read more

CrossFit Open Tally: 63 athletes! Shoulder Press 1-1-1 This is Part 3 of The CrossFit Total! and CrossFit Tag Today we finish out the CrossFit Total with a one rep max press! Followed by some good fun. CrossFit Total Worksheet  Read more

Back squat 1-1-1 Deadlift 1-1-1 This is 2/3rds of The CrossFit Total. We will do the Press tomorrow.  Today kicks off The CrossFit Total at Roots! We have created a CrossFit Total worksheet to complete prior to coming to class. Please click the link and download the spreadsheet to your computer. Please do not enter any numbers into the online version! – download it first.  CrossFit Total Worksheet Please read The CrossFit Total article so you are prepared for the structure of this lifting session. A few CrossFit Total reminders: 1. You get three attempts at each lift. That means if the bar comes out of the rack on a backsquat, you make an attempt at pulling the bar on a deadlift, or you initiate a press – it counts as one of your attempts – whether or not you make the lift. 2. You may not go down. 3....Read more

In teams of 2, row 10k. Partners must each row 5,000m in equal increments. Before workout begins, partners will commit to the increment they will hold throughout the workout. Example, partners can choose to each row 250m, 500m, 600m, 1,000m each turn, but this must stay consistent throughout the 10k. Don’t forget! The CrossFit Total starts tomorrow. Check out the details in yesterday’s post and come prepared to rock it! We’ll post a helpful spreadsheet tomorrow!  Read more