3 rounds of:30 double unders 15 push-ups – rest 1 minute – 3 rounds:25 double unders 12 pull-ups – rest 1 minute – 3 rounds 20 double unders9 handstand push-ups The Questionable Link Between Saturated Fat and Heart Disease My parents are visiting from out of town.  While walking the dogs together, my Mom talked about a friend who she was helping to make the switch to Paleo.  Her friend was pre-diabetic, had cholesterol values that were not ideal, and was overweight.  We talked about how she could move her breakfast to eggs and bacon.  My Dad pipped in, “well not the bacon, that’s a lot of saturated fat.” As a nation, we have been completely brainwashed.  Fat is bad.  Animal fat is worse.  Eat six servings of whole grains each day.  Eat many small meals throughout the day.  Don’t eat a lot of salt.  I could go on… We’ve...Read more

For time:100 pull-ups100 wall-ball shots, 20lb. to 10-foot target Masters Qualifier Event 4 The 2014 Masters Qualifiers ended last week and five Roots athletes did the four events (sometimes twice) over a period of 5 days. On the women’s side Hillary turned in an 11:47 and on the men’s side Ben clocked in at 10:18. In addition, some of the Masters numbers were modified depending on the age group.  See below. Masters Qualifier Event 4 Standards MEN 40-44, 45-49 and 50-54100 pull-ups100 wall-ball shots, 20 lb. to 10-foot target MEN 55-5975 pull-ups100 wall-ball shots, 14 lb. to 10-foot target MEN 60+50 pull-ups100 wall-ball shots, 14 lb. to 10-foot target WOMEN 40-44, 45-49 and 50-54100 pull-ups100 wall-ball shots, 14 lb. to 9-foot target WOMEN 55-5975 pull-ups100 wall-ball shots, 10 lb. to 9-foot target WOMEN 60+50 pull-ups100 wall-ball shots, 10 lb. to 9-foot target    Read more

Isabel30 reps for time:Snatch 135/95 Your 2014 Regionals Team Many of you participated in the Open this year.  Each week individuals submitted their scores to the CrossFit Games website and were ranked worldwide as well as within their region. Individuals who placed in the top 48 in their region earned an automatic spot to the Regionals that begin in one week.  They could also decline their individual invitation and compete for their affiliate team.  The top three scores from each affiliate for both men and women went toward an affiliate’s team score. At the end of the 2014 Open season, Roots was in 6th place overall!  But it gets better… Individuals who finished in the top 48 who chose to accept an individual invitation cannot also contribute to a affiliate team’s score.  So, those scores were erased from the leaderboard and at the end of the week, and when the...Read more

Details on the Summer CrossFit Endurance Program at Roots.Read more

3 rounds for time:Run 400m30 wallball shots (20/14)30 KB swings (24/16) Go Long. Occasionally we go long two days in a row!  Come on in and turn in 90 wallballs with some other goodies mixed in!Read more