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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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In teams of three, complete: 100 wallball (20/14)100 KB swing (32/24)75 toes to bar75 DB thruster (45/30)50 back squats (205/155)50 burpee box jumps Sunday Scramble. It’s 8:00pm on a Sunday evening.  You headed out of town all weekend, played hard, relaxed well, caught a nap, and now you’re headed home on the Sunday evening let down – Monday morning approaching and no idea what you’re going to have for dinner when you get home from work. Fear not!  Here’s a quick patch to get you through to Tuesday and a method to make it quick and easy. Sunday evening grocery stop on the way in to town for:– ingredients listed here for Mushroom Gravy Slow Cooked Rump Roast– 4 sweet potatoes– 1 box salad– 1 shallotthen, go home and go to bed…BUT set your alarm for :30 minutes earlier than normal (or just plan to go to work :30 minutes late). Monday...
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12 minute AMRAP:12 push-ups12 pistols12 DB snatches (45/25) Working the Workaround I spend many of my Fridays and Sundays flying to cities in the US and back to Boulder via airplane.  Over the past few years, the airlines have made economy ticket travel a wretched, cramped, cattle herding industry in which they now sell you 8″ of extra leg room for $50 and consider it as a upgrade.  That subject though is for another post… About three years ago, every once in a while, after doing a barbell complex type workout (deadlifts and overhead squats or The Bear Complex) I would finish with an extreme tightness in my lower back.  I thought it annoying but chalked it up to the possibility that my spinal erectors were extremely tired from working “so hard”.  Two years ago, I was in the middle of 21-15-9 deadlifts and overhead squats and my back tightened...
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For time:75 Handstand push-upsAt the beginning of each minute perform 20 Double-unders. Event Reminders, SFH Pre-Order, and Lost & Found! Don’t miss out!  Details below on the Chicks Only Happy Hour, SFH Pre-Order, and Valentine’s Day WOD.  And, don’t forget to take home your Lost & Found items by SUNDAY.  All items will go to GoodWill on Monday morning. Chicks Only Happy Hour – TONIGHT! Ladies!  Don’t forget, tonight is the Roots Chicks Only Happy Hour!  Come join the female coaching staff at The Kitchen Next Door from 4:30-6:30pm for the second (after a long time) Chick Only night. Stronger, Faster, Healthier Pre-Order – now through Wednesday! Stronger, Faster, Healthier (SFH) makes fantastic high quality fish oil and whey protein powders.  The green bottles and packages you see on the shop shelves. Are we recommending you take fish oil?  Well, we’re not doctors, but we think fish oil is probably...
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