21-18-15-12-9-6-3 reps for time of: Ring dips 115-lb. overhead squats Ladies of Roots! Are you either currently pregnant, thinking about having a baby, or recently had a baby and wondering how to continue your CrossFit journey through kids? If you answered “yes,” we invite you to join Nicole and Ali on Tuesday, November 17th at 10:30am for a talk on CrossFit and pregnancy. Since its inception, Roots has trained 23 pregnant women. Some of those women have even worked out at Roots through two pregnancies! In 2015, CrossFit Roots welcomed eight babies into the world whose mothers did CrossFit before, during, and now after their pregnancies. All of those babies happened to be girls but that’s another story… Training and coaching individuals who are growing another human being obviously comes with an added level of scaling, care, and communication. Over the years, we have been lucky to work with a motivated and...Read more

Sumo deadlift 5-5-5-5-5 reps Bench press 5-5-5-5-5 reps This past week, Emily and Sam welcomed their first little one into the world! Dakota Rose Gaard was born Oct 29, 2015 at 10:27am weighing in at 7 lbs 10 oz. They are doing great and came home from the hospital early this week. With the birth of Dakota – the seven pregnant women of 2015 at CrossFit Roots have gone seven for seven with all babies being girls. With the birth of so many babies at Roots, we’ve definitely become accustomed to scaling, subbing, swapping, and working through the ten months (yes ten) of pregnancy. Check out tomorrow’s blog post for information on a special pregnancy-related presentation for members.Read more

3 rounds for time of: Row 500 meters 21 burpees 95-lb. thrusters, 12 reps We are proud to introduce to you – The 2016 Benchmark Series! The benchmark series was born in late 2014 and the first year of the series wrapped up in September of 2015. We all know that CrossFit is constantly varied, functional movements, executed at high intensity. The goal of that training method is to increase our work capacity across broad time and modal domains. And we measure our success (measure our increase of fitness) by doing benchmark workouts that we can retest throughout a year, or over many years to make sure that our “black box” approach to fitness is moving us toward the goal.  That last sentence struck a cord at a weekly coaches meeting in 2014. While we follow the mainsite on a two week delay and frequently test benchmark workouts, we weren’t giving...Read more

Jerry For time: Run 1 mile Row 2K Run 1 mile Jerry is part of the 2016 Benchmark Series – log your score – and check the blog tomorrow for the debut of the entire workout list! For the second year running, Yasmeen Sokol took home the Crocktoberfest Cup. She won with a splendid carnitas crockpot creation accompanied with Paleo tortillas and fixings. Congratulations Yasmeen! Additional prize winners include: 2nd Place – Bia Yordi Honorable Mention – Kreighton Bieger People’s Choice – Jen Kievit Thanks to everyone who came out for this annual event and to our awesome cast of judges!  Read more

For time: 10 box jumps, 42-inch box 10 bar muscle-ups 20 kettlebell snatches, 1.5 pood 20 one-legged squats, alternating 30 toes-to-bars 30 overhead squats, 75-lb. barbell 40 GHD sit-ups 40 medicine-ball cleans, 20-lb. ball 50 burpees 50 triple-unders Want your kids to eat more vegetables? A recent study at Texas A&M found a surprisingly simple answer to that question – make the foods served with it less desirable. “Researchers at Texas A&M University, looking for patterns in food consumption among elementary school children, found an interesting quirk about when and why kids choose to eat their vegetables. After analyzing plate waste data from nearly 8,500 students, it seems there’s at least one variable that tends to affect whether kids eat their broccoli, spinach or green beans more than anything: what else is on the plate.” Researchers found that when vegetables were served with highly sought after kid foods – like chicken nuggets – vegetable consumption went down, but when foods like deli...Read more