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

CrossFit Roots discusses the benefits of learning to play new sports.Read more

Roots explains why the single under is dead to it.Read more

Final Affiliate Team Workout from the North Central Affiliate Cup(it’s complicated, we’ll explain at the workout) All of the 2008 CrossFit Games Workouts, done as a 4 person team. For Time:Chest-to-bar Fran21-15-9 reps of:thrusters, 95 lbs (65 lbs)chest-to-bar pullups Deadlift/Burpee5 rounds of:5 deadlifts, 275 lbs (185 lbs)10 burpees Squat Clean to Overhead30 reps of:Squat clean to overhead, 155 lbs (100 lbs) Only one athlete may work at a time. Work sets may be done in any order. Once an athlete starts their work set, they must finish that work set.  Each athlete must do 4 work sets. The work sets are broken down as follows:1. 21 thrusters2. 15 thrusters3. 9 thrusters 4. 21 C2B pullups5. 15 C2B pullups6. 9 C2B pullups 7. 5 deadlifts/10 burpees8. 5 deadlifts/10 burpees9. 5 deadlifts/10 burpees10. 5 deadlifts/10 burpees11. 5 deadlifts/10 burpees 12. 6 squat cleans to overhead13. 6 squat cleans to overhead14. 6 squat cleans...Read more