Press 3-3-3-3-3thenDeath by C-2-B Pullups Embrace the Fat Check out this recent article in the New York Times – A Call for a Low-Carb Diet That Embraces Fat. We know it resonated with a number of you as a lot of your passed it on to one of the coaches.  Thank you for doing that! Many of you have embraced a Paleo approach to diet during your time at Roots.  You’ve taken it a step further by understanding how your body reacts and performs under specific quantities of carbohydrate, protein, and fat.  While your results have been staggering over the years – lost body fat, increased muscle mass, better blood markers, increased performance, and elimination of the need for certain medications – the mainstream media and science is always out there with statements that tell you you’re doing it all wrong. The following article excerpt should make you smile! “People who avoid carbohydrates and...Read more

10 x 2min rounds of:10 kb swings (24/16)row 200mmax rep wallball shots (20/14)1min rest between rounds Happy 40th to Eric. Not one, but two Roots coaches are now in their 5th decade of life! Happy 40th Birthday Eric!    Read more

Elizabeth21-15-9 reps, for time: Clean (135 lbs) Ring Dips Standard Gym Protocol Ski season is coming and what better way to get in shape than by taking some tips from the pros! Check out this article originally published in Powder Magazine in 2007.  Ok, maybe we don’t want you to workout like this, but it certainly is good for a few laughs on a Tuesday morning!  Thanks Khem for sending it out way! STANDARD GYM PROTOCOL1. Waxing or trimming chest/back hair not manadatory but strongly encouraged.2. Perform 300 push-ups prior to entering gym to “pump” upper body.3. Apply oil every fourth workout (photo days). Use Crisco only when necessary (avoid tanning bed or heat sources).4. When referring to muscle groups, precede with “the” and abbreviate all musculature (i.e. the lats, the pecs, the quads, the glutes). Make them their own entity.5. Interject “the core” and “plyos” into conversation whenever possible.6....Read more

Badger3 rounds for time of: 30 Squat cleans (95 lbs) 30 Pull-ups Run 800 meters And it Begins! – The Great Benchmark Series of 2014/15 Happy Labor Day Roots! September 1st marks the official kickoff of The Great Benchmark Series of 2014/15.  Come on in this morning for a great holiday weekend workout sure to leave you feeling like you put in some work on this holiday! Not sure what The Great Benchmark Series?  Read the following series of posts to catch up on all that’s been going on and know how to approach the next year of benchmarks! A (perfect) Storm is Brewing Programming – Innovate or Die Planned Benchmarks for the Year Log Your Workouts or Bust – SugarWOD What?!Read more

Pool Workout! Clare Small Pool Meet Trevor at Clare Small Pool on the CU Campus for a swimming workout with a CrossFit twist! Clare Small Pool.1855 Pleasant StBoulder, CO  Read more