“Fight Gone Bad!” Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories) Check It at the Door… Hey Roots! Big Ups to all of you that came in and threw down on heavy deadlifts on Wednesday. Skipping heavy lifting days because you like to “go long” or love the met-con is a just as lame as skipping run days because you don’t like to breathe hard. If you want to get better and be a well-rounded athlete, you don’t get to only do the things you love or are good at. But you know that… What struck me in Wednesday’s workout was the willingness of many of you to check your ego at the door. Heavy lift day has a different energy around it and often we can get caught up in that. While that’s good...Read more

Deadlift 5-5-5-5-5 Why I CrossFit. We all have different reasons for doing this. As a coach, it is often helpful to think about what motivates particular athletes as it can sometimes help you to help them. I’ve talked to several people over the last few weeks who have wanted to make the point to me that you don’t do this to compete. Over the next few months, we will pay a considerable amount of attention to the CrossFit Open and the pathway to the CrossFit Games.  While we think that every athlete who participates will make gains in their personal journey with CrossFit, we also understand if it’s not your desired playing field.  We are all competitors, and each find different and similar joys in doing CrossFit. When we talk to new people about what CrossFit is, we tell them that it helps us be prepared for whatever obstacles life, sport, or...Read more

For time:30 handstand pushups40 pull-ups50 kb swings (1.5/1)60 sit-ups70 burpees   Shop Happenings! It’s hard to believe that it is almost February! There is a lot going on in the next few weeks. Take note below and look for the newsletter coming out this week for all the details, but here is a preview. Tonight: The Caveman Cafe will be at Roots today from 5-7 PM serving up paleo samples and selling dinners to go. For more info, checkout the Facebook event link here. Valentine’s Day Couples WOD–Feb 14th at 6 PM: It’s back for another year. This is one of the funnest events of the year. Look for details in the newsletter and mark your calendar. CrossFit Open Registration— starts January 30th: See yesterday’s post for more information. And last, but not least, some bittersweet news. Mike “Odie” Oetken – the friendly face at the Roots front desk, is off to...Read more

7 rounds:1 power snatch + 3 overhead squatsRest 60 seconds     Shane’s Top 4 Reasons for Competing in the Open. Now that you know what the CrossFit Open is, lets talk about why you should compete.  Many athletes feel like they’re not good enough to compete in the Open, BUT today we hope to dispel that myth that you have to be a firebreather, competitive, or even able to do a muscle-up to get something out of the Open. When we consider what the Open is (see Here Comes the Open from last week ), it should become evident that athletes aren’t doing anything than a typical day at Roots; come in, push yourself to the max, and end up in a puddle of your own sweat along all of your Roots friends.  Some may read that and say, “well if I’m already doing that, why should I register for...Read more

10-9-8-7-6-5-4-3-2-1BurpeesPullupsRun 100m between rounds Planning Your Meals for the Week? In case you haven’t heard, nutrition is kind of a big deal around here. When I’m organized and on top of my game, I like to have a meal plan for the week. The week runs smoother and I only have to make 1 trip to the dreaded grocery store. We have a rotation of meals that we cycle through regularly, but it is easy to get stuck in a rut and get tired of the same old meatloaf (although I LOVE meatloaf). If you are looking for some paleo inspiration, check out the work that our own Tiffany and Shayna have put together. Their site is www.sweetpotatoandbacon.com. Seriously. Sweet potatoes and bacon. It makes my mouth water just thinking about it. Tiffany says her current favorite recipe on their site is the Coconut Sauce Noodles.Who says paleo has to...Read more