I’ve noticed that scaling handstand push-ups to a box seems to be looked down upon among athletes, but when done properly they are a very effective strength exercise that will ultimately lead to wall handstand push-ups. In fact, I would even say that I know a lot of athletes who can do them on the wall that should still go back and spend some more time on the box practicing. As with any movement though, we need to be able to do it properly in order to reap the benefits. One of the largest faults I see with handstand push-ups on the box is body position right from the start. Remember, we’re trying to mimic a handstand push-up where our body is going to be completely vertical, so when we setup on the box that is what we need to recreate. There is no “set” distance of how far your...Read more

In “What is Fitness”, CrossFit defines fitness as one’s competency level in all of 10 general physical skills. These 10 general physical skills are: cardio/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. This is CrossFit’s First Fitness Standard and it was an important first step that many other fitness organizations had failed to do; define fitness. The Journal article goes on to explain that the first 4 general physical skills are acquired by training, and training is defined as “activity that improves performance through a measurable organic change in the body.” Types of movements involved include squats, running, pushing, pulling, jumping, etc. The last 4 general physical skills are obtained through practice, and practice is defined as “activity that improves performance through changes in the nervous system.” Movements that create change in the nervous system include things like handstands, pistols, oly lifts, gymnastics, etc. Power and...Read more

Hold on tight. The Cool Cruel Summer starts Thursday and we want YOU to be in the KNOW! What is the Cool Cruel Summer? The Cool Cruel Summer runs throughout the summer on the third Thursday of each month. It’s a fun twist on a normal evening at Roots. The coaches organize waves of athletes to start the workout but there is not a formal class start time. Athletes can come in and do the workout anytime between 4:30 and 6:15pm (with the last wave starting at 6:15pm). The coaching staff is there to help with any questions regarding, warm-ups, scaling, or how to do the workout. This is a fun, laid back environment that puts the summer fun into an evening at Roots. And what event would be complete without food and drinks? Please bring a beverage to share and purchase your dinner in advance HERE.  How do I order my food?...Read more

In CrossFit, we work our weaknesses. Don’t have a pull-up? Spend 5 minutes a day working to address that weakness and you’ll be pleasantly surprised with the direct, and indirect results. Outside of CrossFit, we have a few more options to address and improve on areas of our life that will further our health and fitness. As an example, we can out-source an identified weakness to get help from a specialist. Take, for example, grocery shopping… I am terrible at grocery shopping. I’m just not good at it and this has been an ongoing issue. Long before kids, my Sundays included a peaceful trip to the grocery store. Upon arrival, I would purchase a cup of coffee, sit down and review my list, look up a recipe or two, plan the week, and then go get lost in grocery shopping bliss – sort of. Even in those days, I was often victim to...Read more

Special Saturday workout announced to support Camp Kesem.Read more