Sleep Challenge Check-in Workout for February 11 2012
“Rahoi”
AMRAP 12 minutes:
12 Box Jump 24”
6 thruster 95lb
6 Bar-facing burpees
Got sleep?
Sleep Challenge Check-in
By Nicole · In Workouts · 3 Comments · Class Signup
Root UP & CrossFit Endurance Program Details and Sign-up Workout for February 10 2012
Backsquat
1-1-1-1-1-1-1
then
Tabata mash-up
push-ups and lunges
Arriving next week, the official Root Up tee. Stand up, get up, WOD up - ROOT
CrossFit Endurance Program Times and Details
CrossFit Endurance kicks off March 1st. See below for program meeting times and schedule.
CrossFit Endurance meeting times: Mondays 12:00pm or 4:30pm*, Wednesdays at 12:00pm
CrossFit Endurance Strength and Conditioning WODs: Wednesday and Friday at 5:30am
*All classes closed to program participants only except the 4:30pm CFE class which will continue to be available to all CF Roots memberships
Program details: Program includes two CFE workouts, two CFE-WOD workouts, and two regular group Roots WODs of athlete’s choice and time. Athletes will receive weekly interaction with coach to detail programming as well as additional sport-specific work for bike and swim.
Program cost: $250/month for the three month program (would replace CF membership). Available to members and non-members. Non-members require foundations course. Email for details.
Space limited to first 12 athletes. Email CrossFit Roots to sign-up.
Post questions to comments.
By Nicole · In Workouts · 7 Comments · Class Signup
Endurance Program Recap Workout for February 9 2012
Front squat
1-1-1-1-1-1-1
then:
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Tracie dishes out the info of the CrossFit Roots dedicated endurance program.
Endurance Program Recap
GREAT turnout last night for the Endurance Program informational session. We’ll post times for the program TOMORROW on the website and make it available for sign-up.
By Nicole · In Events · No Comments · Class Signup
Endurance Info Meeting Tonight at 7PM Workout for February 8 2012
When strength meets form: Jake on his way to a new 1 rep max deadlift. Sorry we didn't catch the last one on camera Jake! Good work all around.
Endurance Info Meeting Tonight at 7PM
Is winter dragging down your endurance training plans? Did this past snow storm leave you feeling like the bike trainer is your only outlet for the next few months? Then look no further than the CrossFit Endurance meeting tonight.
Whether you’ve got a triathlon in mind for the spring or you want to put a dedicated effort toward training for a 10K, come learn the ins and outs of the dedicated CrossFit Endurance Program starting at Roots on March 1st.
In the meeting Tracie will discuss:
- CrossFit Endurance
- the training program in comparison to conventional long slow distance training
- the structure of the program at Roots
- program costs
- program meeting times
- how to get started if you’re not already a member at Roots
Members and non-members, if an endurance race is in your future (or you want to put it in your future) come check-out tonight’s meeting!
By Nicole · In Workouts · 9 Comments · Class Signup
No Bands January to Push-up February Workout for February 7 2012
Deadlift
1-1-1-1-1-1-1
We think rope climbs are fantastic. They're just as important as a deadlift, thruster, or pull-up. So get practicing!
No Bands January to Push-up February
No bands January proved to be a huge success! Many folks got their first pull-up or moved much much closer. Others found that their kipping pull-up numbers shot up or their muscle-ups and ring dips rounded the corner.
So, for the month of February, we introduce Push-up February. Whether you love or hate the push-up, you’re going to get better at it this month!
By Nicole · In Workouts · 4 Comments · Class Signup
The Open – Move Your Fingers a Register! Workout for February 6 2012
Press
1-1-1-1-1-1-1
then
“Tyler”
Five rounds for time of:
7 Muscle-ups
95 pound SDLHP, 21 reps
Wallballs and rope climbs proved to be a spicier combination than most anticipated.
The Open – Move Your Fingers a Register!
Join the Community Event – you won’t want to miss it.
The CrossFit Games are approaching! The CrossFit Games is CrossFit’s annual competition that crowns the Fittest male, female, masters athlete, and affiliate team.
The road to the Games is a long one and it starts right here, at CrossFit Roots with the CrossFit Open.
The CrossFit Open invites EVERYONE in the world to participate. This online competition is the most inclusive competition in the world. Think about it as the biggest celebration of fitness imaginable – and we want YOU to participate.
Beginning February 22nd for five weeks, CrossFit will post one workout each week for athletes to compete at their affiliates all over the world. Athletes will post their scores the same week. Roots will host a weekly throw down one evening each week. We will post details on the
The top 60 athletes from each region will advance to the CrossFit Regionals three-day competition. In addition, affiliates will qualify a team for Regionals with the top three male and female scores posted each week. The top 30 teams will advance to the Regionals.
ANYONE at Roots, as long as you are registered for the Open, can contribute to our affiliate’s effort to qualify a team as the scoring takes the top three scores from male and female athletes each week.
What does that mean? It means, WE NEED YOU!
Finally, the top 20 masters in each age group, worldwide, will advance to the CrossFit Games.
GO HERE TO REGISTER FOR THE CROSSFIT OPEN.
WE’RE EXCITED, CAN YOU TELL?
Top 3 reasons to participate in the CrossFit Open at Roots. Post to comments.
By Nicole · In Workouts · 7 Comments · Class Signup
It’s a Sprint. Workout for February 4 2012
Do one of each of the following, in any order, every 8 minutes:
1,000m row
3 x :45 second overhead walking plate lunge, for distance
50 burpees for time
Record time for each effort (row time, plate distance across shop, burpee time).
Julie, Southside, Wilder, and Ben gun for the 400s. Welcome back Wilder!
By Nicole · In Workouts · 1 Comment · Class Signup
Newsletter Friday! Workout for February 3 2012
DUE TO THE INCLEMENT WEATHER, ALL EVENING CLASSES ARE CANCELLED (4 & 5PM).
LAST DAY FOR THE CROSSFIT ROOTS HOODIE PRE-ORDER. LOOK FOR CLIP BOARD AT THE SHOP.
every minute on the minute
3-3-3-3-3-3-3-3-3-3-3-3
@ 60% of 1 rep max
then
2 rope climbs
5 wallball
1 rope climb
Sometimes the view powers you through the workout.
Newsletter Friday!
The Newsletter hit email inboxes yesterday afternoon. Check it out here and be sure to read the contents. There’s a TON of great information on upcoming events, programs, and shop happenings.
Included in this newsletter is information on:
- Registration for the CrossFit Open!
- the dedicated CrossFit Endurance Program at Roots
- CrossFit Roots hoodies pre-order (ends today!)
- additions to the class schedule
- WOD1.0 – where clinic meets workout
- CrossFit Seniors
- the Valentine’s Day Roots Couples workout
- personal training special
- the Focused Fuel Program
- CF Whiteboard and tracking your progress EFFECTIVELY
By Nicole · In News · 2 Comments · Class Signup
Spring Oly Meet – March 10th! – Start Oly Club NOW Workout for February 2 2012
Deadlift
3-3-3-3-3-3-3-3-3-3-3-3
@ 60% 1 rep max on 1 minute rest
then
Seven rounds for time:
7 front squat (165/105)
7 chest-to-bar pull-ups
Start Oly Club NOW
The spring Oly meet is on the calendar and ready to rock Saturday, March 10th. Mark your calendars! We encourage all Roots athletes to compete in this competitive and fun yearly event.
The Oly Club is now moving into the March 10th meet prep phase starting this coming Tuesday. If you would like to join the Oly Club in preparation for this meet, contact Ryan for a one-month opportunity with the club.
If you’d like to learn more about the Roots USAW Oly Club, click here.
By Nicole · In Events · No Comments · Class Signup
CF Whiteboard – look to the right! Workout for February 1 2012
THE CROSSFIT ENDURANCE INFO MEETING IS POSTPONED UNTIL WEDNESDAY, FEBRUARY 8TH AT 7:00PM
HOODIE PRE-ORDER THIS WEEK ONLY. LOOK FOR CLIP BOARD AT THE SHOP.
8 rounds of:
Run 400 meters
Rest 90 seconds
Check out the CF Whiteboard in the upper righthand corner of the post each day and LOG YOUR WORKOUTS!!!
CF Whiteboard
You may have noticed that recently, many of the group classes have a strength and metabolic conditioning component within the hour. We’re trying out some new programming that we believe will help all of our athletes progress in all areas of CrossFit. You’ll still notice our dedication to following the CrossFit mainsite on a one week delay as well as a designated effort to improve strength and awareness.
Now, more than ever, those numbers are important! Like really important. Like your coaches dream about a day when all of their athletes track their workouts enabling them to progress quickly and reach their goals. As we progress from week to week, the loads that you logged the weeks prior will inform and determine your workout loads in the weeks to come. In addition, those numbers help you get the maximum benefit from the work and effort you put in every day at the shop. This is how we dial in every athlete to make sure efforts are scaled for maximum power output and productivity. So, whether your goal is to be more fit, lean out, make fitness a part of your daily routine, or have fun – start tracking those numbers!
You are selling yourself short if you don’t track your workouts. Without writing down your workout times and weights, max reps, and skills developed you have no way to gauge your improvement or identify weaknesses and accomplishments. Heck, you have no way to tell if this CrossFit stuff is really working! Most importantly, you are not holding yourself accountable for your performance.
The data can also be used as a pick me up. Maybe you have a bad workout and leave the shop feeling disappointed. A quick look at your log and you see that in the grand scheme it was just one bad day, you PR’ed your CF Total the week before, and three days before you did Helen :28 seconds faster than three months ago. Without that information your imagination can run wild with negative thoughts about your training and it can derail you. Stay on track and keep helpful information by logging your workouts!
So, what’s the best way to track your progress? Whatever works for you! In the past few weeks you may have noticed the Whiteboard button at the top righthand corner of every post. This is a FAN-FREAKIN’-TASTIC way to log your results. Developed by our very own athletes, Collin and Faye, CF Whiteboard is a virtual whiteboard lets you track your progress right from the Roots webpage. And what’s even better is that very shortly athletes will be able to recall workouts and lifts. In the meantime, you can always go back to the workout and view the log from that day.
SO…check-out the Whiteboard button and get logging! And who knows, there might be an additional aide showing up at the shop in the next week to help your efforts!
By Nicole · In News · 4 Comments · Class Signup
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