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

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...Read more

For time:135 pound Thruster, 15 repsRun 200 meters95 pound Thruster, 20 repsRun 400 meters65 pound Thruster, 30 repsRun 800 meters Lights Out Growing up I had a bedtime until I graduated from high school.  Yup, all through high school I had to be in bed by 9:30pm (not including Fridays and Saturdays, thank goodness).  That meant that I got eight and half hours of sleep.  T.S. Wiley, author of Lights Out, wouldn’t be impressed. For any CrossFitting, Paleo-minded, interested-in-health-and-wellbeing athlete, Lights Out is a must read.  As CrossFitters and a community, we have grown to make the connection between processed foods, excessive carbohydrate intake, hyperinsulinemia, and a host of autoimmune conditions and medical diseases.  In T.S. Wiley’s book Lights Out, he goes back one step further and makes the case that the average person’s massive and habitual lack of sleep is really the precursor to excessive carbohydrate intake and the...Read more

11 Min AMRAP: 11 Chest to bar pull-ups 75 pound Front Squat, 22 reps   Meet a Coach: Here’s Ali. What does your non-Roots world consist of? Most of you know that I LOVE Colorado and like to enjoy all sorts of outdoor activities in my free time.  Typically, my boyfriend Rick (some of you might know him from the 6:30 am class) and I spend our weekends hiking, backpacking, mountain/road biking, off roading in the Jeep and/or skiing.  I love photography and always have a camera along.  Our house is filled with photos from all of our adventures.  Since my outdoor time has been limited lately, our lives have been consumed with watching the entire LOST series and playing with our cat (don’t tell him he’s not a person), Alex.  What sort of athletic endeavors have you or do you participate in outside of CrossFit? As a little kid...Read more

Deadlift 3-3-3-3-3 Variety is the Spice of Life. We cook at home almost every night. I love nothing more than going out to a restaurant and being served a delicious dinner; then walking away with no mess to deal with. However, my children are 10, 7 and 4 years old which means that going out to restaurants isn’t generally a relaxing or economical option and hasn’t been for many years. If you have kids, you know what I’m talking about.  So we cook. I’ve gone through numerous iterations on meal planning and shopping. No matter how you slice it, it is a chore that has to be done. The more upfront planning and organization you put into it, the easier the execution usually is during the week. For awhile, we worked off a rotation of about a dozen meals that we cycled through with minimal variation. That made for ease of...Read more