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

“Isabel”For time:Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed.     The Whiteboard. The whiteboard is a unique and powerful component of Crossfit.  It represents vastly different things to each and every athlete. I believe it can and should serve as a powerful motivator. It was designed to accomplish this end. It makes us own up to our performance, strengths, weaknesses, good days, and bad days.  Nothing feels better than putting up a great time or load or score; but few things match the disappointment of not measuring up to your own expectations and putting it up for the world to see. For all of these reasons and more, the whiteboard makes many of us anxious and uncomfortable. While an obvious reaction is to compare or benchmark your performance with other athletes; I prefer to look at it as a means to measure progress towards...Read more

7 min AMRAP:20 deadlifts (95/65)20 hang power cleans (95/65)20 front squats (95/65)20 push press (95/65) Sunday Sunrise. If you aren’t a regular 5:30 or 6:30 AMer, this is what you are missing. The recent snow and  the angle of the sun right now have made for amazing sunrises most every morning. The new schedule added extra early morning classes so come check out the early crew…and don’t miss the sunrise.Read more