“Jackie”1000 meter row45 pound Thruster, 50 reps30 pull-ups Jackie – a Benchmark. The Benchmark Workouts. You’ve often heard the coaches refer to benchmark workouts in class. In most cases, these workouts are titled with a girl’s name, such as Cindy, Fran, or Grace. CrossFit defines its training program as “constantly varied, functional movements, executed at high intensity.” With a constantly varied program (one where no two days are ever the same) it could potentially be difficult to gauge the effectiveness of the program as well as ones progress in all areas of fitness. That’s where the benchmark workouts come in to play. They are a variety of workouts that athletes should revisit on a recurring but spaced out basis to measure their progress. Why girls names? “According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less...Read more

5 rounds for time: In teams of two:P1: row 20 calories for least # strokesP2: push press x 15 (135/95)Rest 1 minute. We’re 3. The 4th of July is hands down my favorite holiday – warm weather, great gatherings, celebrating the US of A’s independence, the men and women that served in our nations Armed Forces, and growing up just outside of DC make this holiday have a special place in my heart.  Four years ago the 4th took on another special meaning to me as it was the day we moved from the garage and began construction at the old shop. America has often been described as “the land of opportunity” and “the home of the brave” and our experience over the past four years has led us to believe nothing less. On July 4th, 2008 Eric and I were at the old space well past midnight tearing down walls...Read more

“Hope”Three rounds of:Burpees75 pound Power snatchBox jump, 24″ box75 pound ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.Read more

9-6-3power snatch 155/105bar facing burpee Good Reads Thanks, as always, for the great articles sent our way! What Really Makes Us Fat by Gary Taubes Should You Raise a Sugar Free Baby? We Evolved to Eat Meat, But How Much is Too Much?Read more

2 rounds for time:run 200thruster x 7 (135/95)run 400thruster x 7 Epic Weekend What a weekend!  Roots athletes Laura, Blaine, and Miles competed in the competition at CrossFit Elevation – and all turned in stellar performances – and Roots hosted the CrossFit Level 1 Certificate Course. CrossFit Elevation CompetitionBlaine – 1st placeMiles – 4th placeLaura – 1st place Give each of them a HIGH FIVE when you see them at the shop this week.   CrossFit Level 1 Certificate CourseBig-ups to Odie, Paula, Andrew, Suzanne, and Mariah who completed their Level 1 this weekend at Roots!  As many of you know, each of them earned a spot to the Level 1 by submitting an essay explaining “what CrossFit means to you and why you want to attend the Level 1 Course.” Their stories and profiles are all very different from one another.  Their ages span 30 years, their backgrounds, experiences,...Read more