CrossFit Roots will be closed on Monday, May 31st for Memorial Day. REMINDER: Paleo 2.0 Office Hours today from 1:30-2:30 10-9-8-7-6-5-4-3-2-1 rep rounds of:chest to bar pull-upskettlebell swingsjumping sit-ups Paleo 2.0 Potluck Are you a Paleo cooking rockstar?  Or are rotisserie chickens becoming your best food option?  Come to the Paleo 2.0 Potluck to taste what athletes are filling their bellies with. What: Paleo 2.0 PotluckWhen: Friday, May 14th from 5-7pm at RootsHow: Please bring a Paleo dish to share, BYOPA (bring your own Paleo alcohol)Why: Because we want to expand your Paleo food awareness and success! A few reactions after looking through the food logs: First, NICE WORK!  Overall everyone did a great job with the first week of Paleo.  A few of you had some serious challenges but stayed the course. Second, fruit for snacks.  MANY people relied heavily on fruit (apples, bananas, oranges) for snacks.  Try to...Read more

1 hang clean every :20 seconds for 10 minutesthenAMRAP 10 min7 wallball7 burpeeRead more

3 rounds for time of:Walking lunge, 100 ft50 Squats25 good mornings Paleo 2.0 Potluck dinner is this Friday from 5:00-7:00pm.  Please bring a dish to share.   We want to hear about your first two weeks!  Post to comments if you plan to attend.Read more

Complete as many rounds in 12 minutes as you can of:50 pound dumbbell Weighted pull-up, 3 repsSprint 50 meters3 Ring handstand push-ups Paleo 2.0Lesson 2: Paleo in a Pinch Hungry?  On the road?  Or need to run out and grab something quick and then head back to the office?  The grocery store (not a fast food or similar joint) is the answer! Let’s start with Boulder.  Our city limits contain (at least) 9 natural food stores (4 of which are Whole Foods) packed into a very small radius. Below are a few fly through grab-and-go Paleo meals accessible at any local and natural grocery.  You can be in and out the door in 5 minutes! Meal 1: 1 Justin’s almond butter packet (original), 1 piece of fruit, 1 chicken breast from the prepared foods section Meal 2: Handful size bag of nuts from the bulk food section, 1 container of...Read more

Four rounds for time of:Row 500 metersRest 3 minutes A very special welcome to Mrs. Cherie Chan – co-owner and coach extrodinaire at CrossFit Verve in Denver, Colorado. Fast Hands and Working the Recovery Watch this video from the 1996 Olympics and pay special attention to the speed at which the athletes extend their hands back toward their feet at the end of each stroke. Note how they first recover their hands and then retract their legs back to the catch.  This technique helps to work the recovery time and efficiency of each stroke. Kevin Maddaford, Roots athlete and rowing specialist, gave a fantastic clinic to the Roots athletes who competed in the CrossFit Sectionals.  Kevin played a large part in the Roots crew’s success in the row/swing/run workout.  Who’s interested in attending  one of Kevin’s clinics?  Post to comments.Read more