Press: 3-3-3-3-3-3-3then, the after press special Number 4: Consume Full Fat Dairy Only Full fat dairy is the only acceptable form of dairy in this challenge because first and most importantly fat is good for you. I’m not talking about the health magazines’ recommendation to nibble a few almonds or use olive oil.  I’m talking about real, homegrown, dairy fat. The fat in milk helps maintain healthy blood sugar levels, whole fat dairy products have little or no lactose, and fat is important for total fueling as you start to remove crap sources of fueling from your diet (you’re going to need to replace the calories somewhere). What do we consider full fat dairy? Cream, heavy cream, butter, cheese, and yogurt.  For this challenge we will allow whole milk as a full fat dairy option to ease some of you back to the good side.  Anyone who says they “honestly...Read more

WTF Challenge packets will be emailed this afternoon.  Be sure to sign-up for the challenge prior to this afternoon so we know to email you!  Sign-up here. Then, read Monday’s post so you know what’s going on. Sign-up for your blood testing slot here For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball Number 2: No Gluten and No Soy But I don’t have Celiacs! Gluten is a protein found in wheat, barley, rye, kamut, oats and many other grains.  It is also used in processed foods as a thickening agent.  So what is wrong with gluten? Gluten is a protein, or a long strain of amino acids that are bound together.  When it...Read more

SECOND WTF CHALLENGE INFO SESSION IS TONIGHT AT 7PM. With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Number 2 is Eliminate Gluten but this is best described by first touching on Number 3: Eliminate Grains. Read on! No Bread?! Bread has become a staple in the American diet, and its effects are seen everywhere. Our nation is the most obese in the world and the most obese in its history. For the first time ever our generation has been given a decreased life-expectancy over our parents. Over the last 50 years there has been a 400% increase in individuals who are gluten intolerant (celiacs). And even after all this, you ask someone to give up grains and they IMMEDIATELY roll their eyes (yet those same people criticize the lung cancer...Read more

CrossFit Roots describes how Number 1 in the WTF Challenge.Read more

Complete five rounds of:Deadlift, 3 repsMax rep Handstand push-ups The Fall Food Challenge – The WTF Challenge Below are ALL of the details you need to be in the know about this fall’s challenge.  Read every word. If after reading every word you have a question, post to comments. HOW TO PARTICIPATE1. Attend a WTF Challenge info session.  The second (and last) one is Wednesday at 7pm.2. Sign-up for the challenge by listing your name on the Google WTF CHALLENGE SIGN-UP SHEET document here3. Look to receive the WTF Challenge packet via email on Thursday, October 14th4. After reading the packet, re-visit the Google WTF CHALLENGE SIGN-UP SHEET and list your Buy-in level by SUNDAY, OCTOBER 17TH5. Pay your buy-in of $20 to a coach at the shop on or before Saturday, October 16th.  Exact amounts only, no checks.  If you do not submit your buy-in by this time, you...Read more