Resting 60 seconds between sets:Bench press 2-2-2-2-2-2-2-2-2-2rest exactly 1 minute after your last bench press set, then100 double unders for time Team Fraser during the Scavenger Hunt. Challenge question: put 9 members of your team in the SET-UP position of the 9 Foundations movements in CrossFit. The Curse of the Challenge Day 13-15 First of all, HOLY MOLY!  I just went through the food logs and they are SICK!  SICK as in P-H-A-T, and awesome, and stellar.  I am already so proud of everyone.  The choices, the honesty, the notes, and the freakin’ awesome efforts so far.  Really, best week 1 across the board of any challenge we’ve had.  Keep.  It.  Up. NOW, on to a VERY SERIOUS NOTE.  I’m not sure if it’s a coincidence that day 14 of the challenge falls on Halloween but I need to tell everyone about the Curse of the Challenge Days 13-15. Many...Read more

Roots does its first scavenger hunt. Announcing the winter rowing programs at roots.Read more

Scavenger Hunt, but it’s more like a Treasure Hunt. Shit Happens Tonight Eric and I went with our buddy Mike downtown to a local steak restaurant in Boulder for burgers and a drink.  We sat down at the bar and I ordered (worded here exactly as I said it), “a tequila, soda water, and lime juice, on the rocks with salt, please.” We ordered our burgers and sat in to watch the Rangers punch their ticket to the World Series.  At the end of the night the bar tender asked about my drink and I said, “it was great, thanks.”  He then replied, “I put a little simple syrup in there for you as well.” WTF!? Sabotaged.  Did I ASK for simple syrup?  I stared at him in disbelief.  I HAD BEEN POISONED! He looked at me confused but then walked away to help someone else at the bar.  Despite...Read more

CrossFit Roots gears up for the 2010 Scavenger Hunt.Read more

Erik F. is having a little bit of trouble finding Paleo WTF Level 9 options at the UMC on the Colorado campus.  Nicole and Shane will meet him in the UMC cafeteria today at 1:45pm for a walk through and meal alteration lesson.  If you’re on campus at that time, come on by! Back Squat: 75% x 5, 80% x 5, 85% x maxthen,run 100mkb swing x 10run 100mkb swing x 9….down to 1 Level 7: Eat Grass Fed/Finished, Organic, Pasture Raised, and Wild Caught Meats Only “What you eat eats matters too.” So maybe you’re beginning to buy-in on this whole idea of what our bodies were designed to eat and not eat.  Have you ever stopped to think about what a cow was designed to eat?  What about a chicken? A pig?  Nah, what does that have to do with what I eat, nothing….WRONG. At some point in...Read more