Back Squat10-10-10thenhandstand push-up work Volunteers Requested for March 20th 13.3 Event at Roots We’re looking for a few Roots to help out with the March 20th event at Roots.  Tasks will range from set-up and clean-up to crowd direction and seating to social media to random unplanned assignments! If you are able and willing to volunteer, please send Stefanie an email.  Title the email “Volunteers for 13.3” and in the email include which of the following shifts you would be able to fill.  We will finalize a volunteer list this weekend. Volunteer shifts:– S1: Tuesday 11:00-2:00pm– S2: Wednesday 12-4pm– S3: Wednesday 4-8pm– S4: Wednesday 8-10pm Thanks in advance for your willingness to volunteer for this event!Read more

“Grace”For time:135 pound Clean and Jerk, 30 repsOR“Isabel”For time:Snatch 135 pounds, 30 reps then, rest exactly three minutes and complete  30 muscle-ups for time, bailing forward. The Heart Attack Chronicles Last week while in the car I heard a radio broadcast on KGNU in which the host was interviewing two doctors in the Denver area on heart disease and cholesterol.  The conversation turned to diet and then to the Paleo Diet.  I was immediately intrigued.  What was more intriguing that at the break, I learned that the show’s host was none other than our very own Roots athlete Shelley Schlender. I learned later from Shelley that her call in show was the fifth installment of a five part series she put together called The Heart Attack Chronicles.  In the fifth show, she interviews three doctors on heart health: Jamie Doucet, Cardiologist, Colorado Cardiovascular Center. Jeff Gerber, Denver’s Diet Doctor Steve Parcell, Naturopathic Physician, NatureMed...Read more

25-20-15-10 and 5 rep rounds of:BurpeesBox jumps, 24 inch boxToes to bar It’s Sunday, Log Your Score by Four. Roots Crew!  Don’t forget to log your score for CrossFit Open 13.1 by 4pm today!  All submitted scores are checked against the athlete’s judges sheet for accuracy. Remember, you need to log your total score, your time cut, and your judge.  If your judge does not come up in the system, try using their full name (Michael, instead of Odie) or if you use their full name and nothing comes up, submit that name as is. For extra details on logging your score, see here. Questions about logging your score?  Post to comments.Read more

CrossFit Open Athletes!  Remember to log your score by Sunday at 4pm!  You should have two scores to log: total reps and a time.  See this link for more information on logging your score. AMRAP 15 minutes:3 deadlifts3 squat cleans3 front squats3 jerks(115/75) Meet a Root – Pat Hughes 1. Vitals: name & nickname at the shop if you have one on whiteboard, class time most often attended, months/years CrossFitting. Pat Hughes, 5:30am. Going on 5 months of consistent CrossFitting with Roots, although my introduction was technically about 4 1/2 years ago (via Cindy and Fight Gone Bad) as part of Marine Corps officer training. 2. Favorite WOD or lift (pick one)? Isabel 3. Least favorite WOD or lift (pick one)? 7 minutes of burpees 4. What do you do for work? (career) Marketing for Boulder Brands 5. What’s your background? Athletically, life, moves, etc. I ran track and cross...Read more

Complete three four minute rounds of:100 m Run 1.5 pood Kettlebell swings, 12 reps10 Pull-upsRest exactly 2 minutes between rounds.  Pick-up where you left off. What a Night and Updates for Next Week What an incredible night at Roots!  Thanks to everyone who came out to do the workout, judge, cheer, or a combination of all three! We do apologize for the delay in the heat times.  Beginning next week, sign-up for the 13.2 heats will not be posted for sign-up on MBO until 6:30pm the evening before (Wednesday the day before the workout).  This way, we can learn the time domain of the next workout and plan accordingly for the spacing of heats.  Thanks for bearing with us this week! Did you have fun?  Did you PR?  Do you want to thank your judge?  Post to comments!Read more