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...Read more

Roots describes the details of the annual Valentine's Day workout.Read more

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...Read more

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...Read more

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...Read more