Resting 60 seconds between sets:Press 2-2-2-2-2-2-2-2-2-2 Crocktoberfest in 3 Days Just three days until the first annual Crocktoberfest.  Who’s competing?  Who’s already tried their recipe? Post to comments. Join us for Roots’ First Annual Paleo Crocktoberfest and crock-pot cooking contest!  Bring your favorite crock-pot creation and compete with your fellow athletes for the title of Roots’ Ultimate Crocktologist. Now for the fine print… Judging starts promptly at 4:15pm. Any entries that arrive after 4:15pm will be enjoyed by all but will not in the running for the title.All ingredients must be paleo approved (please post any ingredient questions to comments).All ingredients must be cooked in the crock-pot (cannot bbq, fry, wok, etc. prior to going in the pot)Bring your A game and be prepared to share the family recipe (yeah, yeah, you can leave out a key ingredient or two to maintain your edge for next year).See you there!Read more

Ten rounds, each for time of:100 meter SprintRest 90 secondsRead more

Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders Going Long – Twice in a Row. Many folks were baffled by the last two days of programming. Two LONG workouts back to back? Not only did Monday look CRAZY at first glimpse but then to be followed up on Tuesday by something of a similar, yet highly more skill oriented, nature was downright mind blowing. The CrossFit method is trained and developed through “constantly varied, functional movements, executed at high intensity.” Constantly varied can take on a wide variety of meanings in your training – from the type of workout, to the exercises involved, to the length of time – we aim to continuously take the body through an progression of stressor / adaptation / stressor / adaptation. So, for the past two days we went long. There were definitely some stresses to your system –...Read more

Five rounds for time of:Run 200 meters7 Muscle-upsRun 200 meters7 Handstand push-upsRun 200 meters30 second L-sit holdRun 200 meters20 One legged squats40:00 minute cut-off Olympic Weightlifting Foundations Courses You asked for it and here it is!  We have scheduled two Olympic Weightlifting Courses with Ryan. Course 1 Start Date: November 1stCourse 2 Start Date: November 29thsee below for details Similar to the CrossFit Foundations Course, the purpose of the seminar is to introduce athletes to the form and technique of the Olympic lifts and get them to the point where they can assimilate into the group training environment specific to the Olympic classes. The Oly lifts develop speed, power, flexibility, coordination, agility, accuracy, and balance.  They are the queens of developing strength in the hips and the transference of strength and power to other sports and activities should make any athlete toss and turn with excitement the night before an...Read more

Five rounds for time of:Run 200 meters20 Pull-upsRun 200 meters20 Push-upsRun 200 meters20 Sit-upsRun 200 meters20 Squats Pull-up Clinic – Helpful? Lots of folks rocked the pull-up clinic this past Friday with Nicole and Tracie.  Was it helpful?  Would you like to see Roots offer a clinic once a month? What skills would you like to see us cover?  Post to comments.Read more