Every minute on the minute for 15 minutes:10 kettlebell swings (24/16)5 chest-to-bar pull-ups 2015 Season Competitor Interest Meeting Roots will hold the 2015 Competitor Program interest meeting on Wednesday, August 13th at 7pm.  This meeting is mandatory for anyone who would like to be a part of the program this season.   The meeting will cover an overview of the 2015 season, training protocols and programming, training schedule, expectations, and goals. If you are at all curious about the possibility of competing in CrossFit at The Open through to the Regional level – come to this meeting. There is no set skill or ability level for the Competitor Program – we require only 100% dedication to the program and a commitment to improve.Read more

CrossFit Roots presents SugarWOD as the chosen method to track workouts at the shop.Read more

Front Squat 2-2-2-2-2then,25-15-10Slam Ball (30/20)Burpee Sit-up Planned Benchmarks for the Year So far this week we’ve dropped a lot of information on the blog about our plans for programming and workout logging starting in September.  If you’ve missed the information so far this week, be sure to go back and read these two posts: A (Perfect) Storm is BrewingProgramming – Innovate or Die Yesterday, we described in detail, our plans to evolve the programming at Roots beginning in September.  The goal of the changes is to get even better results from the time you spend at the shop and help athletes get more out of the goal of CrossFit – “increased workout capacity across broad time and modal domains.” Because of the constantly varied nature and black box concept of CrossFit programming, one must build in a method to test the programming in relation to the goal.  Benchmark testing has long...Read more

Be sure to read yesterday’s post before today’s post! 5 rounds for time of:225-lb. deadlifts, 10 reps20 wall-ball shots, 20-lb. ball Programming – Innovate or Die When I was in grad school my professor Tom Daniels hammered into the minds of his students the phrase “innovate or die.”  As a coach, athlete, and business owner, I have relied on that phrase time and time again.  Innovate or die is not a schizophrenic search for th next best thing – it’s a calculated approach to making the decision of when to stay the course and when to evolve.  I have always said that if Roots and its coaching staff is doing the exact same thing it did three years ago – we’re doing something wrong. As we move into fall, I know it’s time to evolve our programming. Over the years, we have tried a number of different methods to program at the...Read more

AMRAP 15 minutes:5 thrusters (115/75)10 bar facing burpees15 toes-to-bar A (Perfect) Storm is Brewing One of the reasons I have always liked CrossFit is because I feel that I’m at home with my people.  The people I workout with in class and on the road understand me and my approach to health and fitness.  I like being around these people because I gain momentum, support, and encouragement to fuel my fitness and nutrition goals. I feel this at Roots every time I workout.  I’m immersed in the CrossFit cult (yes, I said cult), I feed off of other’s successes and PRs and that motivates me toward my own goals, and I’m reminded to embrace the fanatical side of my journey to better my health and fitness. Lately I’ve heard how a number of Roots athletes have become embarassed by their fanatical approach to fitness and therefore it has waned – and their results and goals have...Read more