12-9-6-3 reps for time of:95 pound Power snatchBurpee It’s That Time Again – Embrace the Nail Biting Welcome to Wednesday.  You survived the anticipation, nail biting hours, and release of workout 13.1.  Now a seasoned veteran of the weekly process we’re sure all the excitement and anticipation is gone – NOT! Be sure to tune into the CrossFit Games website tonight at 6pm for the LIVE announcement of the CrossFit Open workout 13.2.  This week the LIVE announcement takes place at CrossFit South Brooklyn in Brooklyn, N.Y.  After the workout announcement Lindsey Valenzuela and Annie Thorisdottir will go head to head in the workout.  This is a match-up you don’t want to miss. A quick reminder to athletes participating in the Thursday Night Throwdown tomorrow! – ALL heat sign-ups will be posted at 6:30pm TONIGHT (Wednesday) after we learn the time domain of the workout.  This will allow us to...Read more

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