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“Amanda”Three rounds, 9-7- and 5 reps, for time of:Muscle-up135 pound Squat snatch Call for Judges The 2013 CrossFit Open is just 20 days away.  The start of the Open each year also means a call for judges.  The judging staff of the past few years has put in a lot of hours to judge all of our athletes and we thank them – we couldn’t have run the smooth and timely Throw Downs without you. Are you interested in volunteering to judge one or more of the Thursday Night Throw Downs at Roots?  If so, here’s what we need from you. 1. Complete the Online Judges Course by February 21st.2. Email your passing certificate to Shane and Nicole3. We will follow-up with you to organize. Please note: if you volunteer to judge you will absolutely be able to do The Open workout during the Thursday Night Throw Down.  And the more...
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CrossFit Roots welcomes athlete baby Lila Jane Nothwang to the crew!
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5 rope climbs200m run4 rope climbs200m run3 rope climbs200m run2 rope climbs200m run1 rope climb Slowing it Down to Get it Right. Many people learn of CrossFit because a friend or co-worker told them about the intense or extreme thing called CrossFit.  Rarely does someone hear about CrossFit via “I found this great program and the mechanics are AMAZING!” But it’s important to remember that CrossFit’s charter is mechanics, consistency, and then intensity.  This progression helps athletes find the healthy balance that is technique and intensity.  Mechanics is knowing what you’re doing when you’re doing it and why you’re doing it.  Consistency is being able to perform the correct mechanics over and over with a high percentage of good reps.  And finally, intensity is being able to perform the movement fast while maintaining proper mechanics and consistency. Learning how to balance technique and intensity is a part of every CrossFit...
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Roots describes the details of the annual Valentine's Day workout.
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Three rounds for time of:30 Pull-ups155 pound Deadlift, 30 reps30 Box jump, 24 inch box Mom and I used to do The Firm’s Standing Legs video a few times a week.  After the first two weeks I remember feeling my leg and thinking, “I’ve developed a quad!” There’s Only One Way to Find Out. My Mom has always been my fitness role model. When I was very young she taught step aerobics at a studio called Images in Old Town, Alexandria.  One of my earliest memories is standing on the studio floor with her after class.  When I was in middle school we moved to Saudi Arabia and she taught aerobics to a group of Saudi women – not exactly acceptable within the country but the Saudi women loved it! In high school, I wanted to swim faster and hit the ball further.  While other kids were going to personal...
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