CrossFit is defined as constantly varied functional movements performed at high intensity. Constantly varied meaning any and all imaginable tasks, and the goal of that training method is to create a well-rounded and general fitness base. But “any and all imaginable tasks” covers a lot of things! And what about the tasks we can’t yet do? We scale of course, and over time we aim to scale less and less and less. We see examples of this every day at the shop as athletes use fewer bands, lift more load, and run faster. Over time, we will achieve more and more movements, loadings, and capacities; however, while taking the long approach is good for general fitness, it might not be the best way to address a specific weakness. Let’s use the pull-up as an example. Instead of scaling with bands every time it comes up I could spend a little...Read more

What do CrossFit Roots and Marvel Universe LIVE! have to do with one another? Read below to find out! Many of you know Taylor and Gary Castriota at the shop. This awesome couple comes through Roots each March when on break from their traveling show. That show is Marvel Universe LIVE! where Taylor plays one of the female lead characters Gamora from Guardians of the Galaxy (she’s also a badass stunt performer) and Gary is the Head Carpenter for the show. This weekend, Marvel Universe LIVE! is coming to the Pepsi Center in Denver for six shows from Friday through Sunday. And, Taylor and Gary have offered Roots members and their families $15 tickets to the show! Are you or your kids Marvel fans? Want to go to the show? CLICK HERE to reserve tickets for any of six shows this coming weekend. A huge thank you to Taylor and Gary for...Read more

Every day at CrossFit Roots athletes are nervous, fearful, and anxious about the workout (they’re also excited, happy, and motivated). Perhaps the movements are new to them, or the length of the workout seems impossible, or the workout contains a movement that is not their favorite. It came to my attention awhile back that while everyone at the shop has those run of emotions prior to each class, none of you think anyone else has them! It came to my attention awhile back that while everyone at the shop has those run of emotions before each class, none of you think anyone else has them! NOT TRUE! You each have your pre-workout demons, so to speak, and none of them are more or less powerful than the person standing next to you at the whiteboard. Everyone goes through a range of emotions before a workout. So rest assured that you’re in a room...Read more

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