In teams of two: 5 rounds:Partner 1 – max rep bodyweight front squat immediately followed by max rep 3/4 bodyweight push press Partner 2 – Complete the same immediately following Partner 1.Rest 1 min from time Partner 2 finishes We Coach Athletes. At Roots, we don’t train clients, we coach athletes.  It’s a small but important distinction for me both personally and professionally.  2012 has solidified this distinction for me as I have watched our athletes and coaches grow. In the world of fitness, gimmicks, tricks, and easy outs abound.  The perception of a personal trainer or the big box gym elicit thoughts of a purely physical goal.  How will I look, will I be a sculpted figure, will I tone the back of my triceps? We care about how you look naked, yes, but our belief and experience is that a “hot damn!” reflection in the mirror is the default...Read more

“Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Using Your Fitness in 2012. On a plane ride last week I was moved to the exit row.  Lucky me!  Prior to the flight the flight attendant asked us the standard question about helping in the event of an emergency, and then she asked a question I had not heard before, “are you able to lift 35 pounds?” Thirty five pounds!?  Who can’t life 35 pounds?  As I sat there watching individuals put their carry-on bags in the overhead bins, I had my answer.  A lot of people can’t, or have a really hard time, lifting 35...Read more

In teams of two: Complete 3 rounds of: 40 wallball30 burpees20 hang power clean (135/95)100 double unders. While Partner 1 completes as much work as possible toward the completion of the 3 rounds, Partner 2 runs 100m. Partners switch when run partner returns. Score is total time minus :20 seconds for every 100m run by team. Introducing the Winter 2013 Schedule! We are very pleased to introduce the 2013 Winter Class Schedule!  Thank you for your feedback, suggestions, and observations in the class schedule survey. We took your feedback and have worked hard to create a schedule that offers MORE and in the process we added over 300 class spots to the weekly group class schedule. The new schedule goes into full effect on Thursday, January 3rd! On it you’ll notice a lot of double classes, such as two classes scheduled at 5:30am, 6:30am, or 11:30am.  Sign-up for either class and...Read more

For time:50 Medicine ball cleans, 20 pound ball15 foot Rope climb, 5 ascents40 Medicine ball cleans, 20 pound ball15 foot Rope climb, 4 ascents30 Medicine ball cleans, 20 pound ball15 foot Rope climb, 3 ascents20 Medicine ball cleans, 20 pound ball15 foot Rope climb, 2 ascents10 Medicine ball cleans, 20 pound ball15 foot Rope climb, 1 ascent Roots Couture Hits the Runway at Fashion Week MILAN, december 26th Once upon a time, in the pre-gimmicky age of fitness, athletes dreamed of being Rocky Balboa in gray cotton running across Russia in the bitter cold.  Today, Colorado based designer RooTS is showing that throwback doesn’t mean a drop in performance.  At this year’s Fashion Week, RooTS  showed that it has a way of taking sportswear styles like zip up hoodies and sweatpants and making them say “wear me, it’s fashionable.”  And he’s paired them with creative combinations of baseball caps and...Read more

For time:95 pound Overhead squat, 30 reps7 Muscle-ups95 pound Overhead squat, 20 reps5 Muscle-ups On the Importance of Spotting Once you’ve done CrossFit for awhile, it’s easy to overlook some of the simple, routine safety checks.  One of them is spotting.  The video in today’s post is incredibly funny.  Laugh out loud funny; however, it serves two purposes.  One, entertainment, two a reminder to use a spotter when appropriate.  Read more