For time: Run 800 meters 15 left-legged pistols 15 right-legged pistols 25 sit-ups 12 left-legged pistols 12 right-legged pistols 25 sit-ups 9 right-legged pistols 9 left legged pistols 25 sit-ups Run 800 meters Remember that both today and Saturday’s workouts count as indicator WODs for the Paleo Team Challenge. Paleo Team Challenge prep session Sunday from 10-11.  Make-up Indicator workout from 11-12. Why No Dairy? A few people have asked why dairy isn’t on the list of Paleo foods.  Here are a few points. The Paleo Diet mimics the way our ancestors ate prior to the advent of agriculture.  In short, cavemen didn’t milk cows. We are the only species to consume milk after being weened from our mothers and we continue to drink it from another animal.  Kind of makes you think “ew”, right?  Lastly, dairy products cause a massive insulin response (they are highly insulinotropic), comparable to that...Read more

A crazy long workout at CrossFit Roots tomorrow. Gearing up for the Paleo Team Challenge too! Request for the Paleo Team Challenge Discussion board. Facebook CrossFit Roots Group page has the thread!Read more

Benchmark workout Helen at CrossFit Roots. June and Emily turn in solid performances on Monday afternoon.Read more

Back squat: 5-5-3-3-3 Then, gymnastics skills work. Update on the Paleo Team Challenge Remember to attend a prep session either Wednesday at 7pm or Sunday at 10am.  We will collect 3 indicator workouts for everyone to complete again after the challenge.  Any of the workouts from this week and last Saturday can count as an indicator workout. A few people have asked about doing a Zone Challenge instead of a Paleo Challenge.  This is fine but there will still be restrictions on what foods you can include in your Zone Challenge – in other words, ice cream bars will not be on your list.  If you’re interested in this option, still plan to attend a prep session. As requested, we have added a link to the class scheduler on the homepage under “resources.”Read more

Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps The first of two October Foundations Courses begin today at 7pm.  Welcome.  Two spaces left in the mid-October Foundations Course.  Sign-up soon. Reminder! The first of two Paleo Team Challenge prep sessions is Wednesday night at 7pm.  No need to sign-up but plan to make it to one of the two sessions!  The second prep session is Sunday, October 11th at 10AM.Read more