Overhead Squat 5-5-5-5-5 reps Ali is Official! Look what showed up in the mail this week!  Ali’s CrossFit Level 3 certificate.  Last month she took and passed the CCFT exam earning the title of Certified CrossFit Trainer. While the certificate courses are open to trainers at all stages of development, CrossFit Certifications are advanced credentials that ensure experienced individuals possess broad knowledge and finely honed abilities in the field of professional training. The certifications provide the public with an assurance of competency and professional accountability by: Requiring a significant number of practical coaching hours before application; Including examination questions that require analysis and application of knowledge gained from coaching experience; Using performance-based examination to evaluate skills and coaching in real time; Publishing Standards of Professional Practice to which certified trainers and coaches must adhere; Ensuring commitment to a long-term standard of continuing education. Individuals who have earned Certified CrossFit Trainer or Certified CrossFit Coach credentials will...Read more

Nicole Christensen featured on the GirlsGoneWOD podcast this week.Read more

Helen 3 rounds for time of:Run 400 meters1.5-pood kettlebell swings, 21 reps12 pull-ups Helen is part of the yearly benchmark series.  Log your score!  Did you do Helen the last time it was programmed for the benchmark series?  How does your time compare?  Post to comments.  Why I Did the Open – David Allen Today is the first of a series of blog posts titled ‘Why I Did the Open.’  In each post, we’ll hear from an athlete at Roots who competed in the Open last year and what their experience was like.  We also encourage you to post questions to Comments that you have for the athlete regarding their experience. First up – David Allen! Age: 36 Occupation: Data Scientist at Simple Energy Family: Father of Remy & a still baking baby boy. Husband of Tiffany. Human of Nikita & Lola our huskies. WODs Per Week: 3 or a I get cranky,...Read more

Backsquat3-3-3-3-3thenPress1-1-1The 3RM back squat is part of the yearly benchmark series.  Log your score!   What’s My 1 RM? Today we’ll work up to a 3 rep max back squat.  This 3RM  lift is part of the yearly benchmark series and this will be the second of four times in which we do this lift and rep set over a 12 month period. Many athletes wonder, “If I can do 3 reps for a certain amount of weight, how much does that mean I can lift for one rep?” Of course, there’s no exact science to this as sleep, each training day, warm-up, effort, among other factors play a role, but there are a number of strength and conditioning coaches who have published methods to calculate a hypothetical one rep max based off of a 3, 5, or 7 rep lift. This website can be a useful tool in predicting your 1 rep...Read more

5 rounds: :45 ON/:45 OFFclean and jerk155/105Rest 5 minutes, then:Tabata Row. Stop Checking Email So Often We’re all busy people and need to correspond with clients and coworkers in a timely manner. But can over checking email be stressing us out more than it needs to? Kostadin Kushlev and Elizabeth W. Dunn detail in this NY Times OpEd an experiment they conducted that shows that limiting email checking to a handful of times a day resulted in a significant levels of stress reduction. How many times a day do you check email? Is something like this even feasible in your position? Are you ready to give it a shot? Post to comments.    Read more