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

In teams of three, with only one partner working at each station at a time and in a set rotation:Complete five rounds for time of:Row 300m10 burpee box jumps (20″)15 slam balls (30/20)All partners complete five rounds of the above working in a follow the leader rotation. Commercials at the 2014 CrossFit Games CrossFit has its own commercials?  Yes!  And so do many of the companies that serve the CrossFit community. The commercials show up online during Games coverage as well as on ESPN’s television coverage.  Have you seen a Rogue commercial on ESPN before? CrossFit put together a YouTube channel of all of the CrossFit Games commericals.  Check them all out here!  Read more

Rylee and Dave make great race progress as the XTERRA 20km trail race.Read more

For time:95-lb. thrusters, 30 reps20 GHD sit-ups400-meter run95-lb. thrusters, 20 reps30 GHD sit-ups400-meter run95-lb. thrusters, 10 reps40 GHD sit-ups400-meter run All Things Olympic Weightlifting Update! There is a lot going on in the Olympic Weightlifting World at Roots! Roots Summer Oly Meet We are less than two weeks away from the Roots summer Oly Meet!  More than 40 lifters are signed with only a few open spots left. Sign up now and be a part of the excitement! Rocky Mountain State Games Roots athletes Pam Walter and Katie Walkden competed over the weekend in the Rocky Mountain State Games in weightlifting and had great success! Both ladies set meet PR’s in snatch, clean and jerk and total! Pam snatched 43kg. and clean and jerked 57kg. for a nice 100kg total. Katie snatched 40kg., and clean and jerked 52kg for a 92 kg. total. This was a big meet with over 100 lifters in Colorado Springs. Nice job...Read more