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Roots Crew! – don’t forget! Kick off your 4th of July at Roots! Get ready for a fun holiday workout. Class kicks off at 10am. Please sign up in MBO. Join us after for the annual shop breakfast cookout afterward! Details on the website. @roots_cfe @cfrootswmn #CrossFit #Boulder
Today’s the day! Join us from 10:30-2 at Whole Foods Boulder on Pearl Street to meet @marksdailyapple, sample @primalkitchenfoods mayo product, and try a CrossFit workout brought to you by the coaches @crossfitroots. Workout is at 10:30am. Book signing with Mark begins at 11! Grab a friend and come on down! We hope to see you there. @wfmcolorado @marksdailyapple @jacksonshonestchips @greenspoonsales #CrossFit #CrossFitwomen #Boulder #booksigning #highschoolprogram
What are you doing this Saturday night? If it doesn’t involve hot firefighters, a change of plans is in order! Head out and support Roots own Kitty Stevenson strutting her stuff on the runway at the Colorado Firefighter Calendar Try-Out Event! Look for the giant red Sugarloaf banner to find the Roots crew. While you’re there, make sure to say hello to 2014’s Mr. January and calendar recruiter, Ian Cofrin. It is sure to be an absolute blast and it’s for a good cause! Tickets and details are available here http://cfctryout2016.ezregister.com/
Check out Googs’ article on his two year CrossFit anniversary! “In the ensuing years, I’ve traded some fat for muscle and yet I’m about 20 pounds lighter than I was. I can hop on the bike and go hammer out some miles, or hike a mountain, or run a 5K in about 20 minutes. Like, right now, if need be. But I get the best satisfaction out of just showing up at the gym five times a week, and doing what’s on the board, or whatever Ryan the Olympic Weightlifting Coach tells me to do. Occasionaly I get to try the same workout a second or third time (in two years of this stuff, I’ve yet to do any one workout more than 4 times (and that is awesome)), and revel in the progress. I’ll either do things faster, or with more weight on the bar, or less “scaled” in some other way. Inching closer to doing the workouts “as prescribed” is a goal that never goes away, and always keeps things interesting. In short, I am a new dude since starting CrossFit, and I hope to continue doing it for a really long time.” http://www.rumblestrip.org/2015/04/22/its-more-than-just-exercise/
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Thank you to everybody who yelped us last month, and congratulations to Holly Rogers for winning the yelp drawing! She won a 60 minute private session with a vault coach, and 50% off her next month! #poweredbyhylete #banditnation #noho #lifeinabox #memberappreciation #killcliff #prizes #community #fitness #yelp #motivation #workhard #workout #health #vaultcrossfit
Deadlift tabata fun! WOD: 3RFT: (14:00 cap) 75double-single unders (15DU;15single;15DU;15single;15DU) 15 back squats from ground(185/125) 15 Burpee pull ups Part B: Deadlift tabata(315/205) #deadlift #tabata #banditnation #reconnutrition #killcliff #workout #fitness #health #lifeinabox #wod #trainlikeanathlete #mondaymotivation #noho #poweredbyhylete
Adv WOD for Tuesday 7/7 1) snatch 1×3@65%, 1×3@75%, 1×3@85%, 1×3@70%, 1×3@80%, 1×3@90% 2) Power jerk from behind head 1×3@65%, 1×3@75%, 1×3@85%, 1×3@70%, 1×3@80%, 1×3@90% 3) Clean grip lift off 1×3@80%, 1×3@90%, 1×3@100%, 1×3@110%, 1×3@120%, 1×3@130% 4) Front squat 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@90+%-3(establish new 3rm), 1×3@80% *Outlaw Metcon: Same As Daily
WOD for Tuesday 7/7/15: *2 min: scap mash, calf mash, couch stretch *1 min: calf stretch, banded shoulder distraction, Sampson stretch 1. Warm Up (2 min DUs then 3 rds: 5 Single leg KB deadlifts, 5 wall kick ups, 5 hang power cleans to press, 5 iron cross/scorpions, 10 Russian swings, 20 sec bar hang in hollow rock, 10 pass throughs) 2. 5 rds of Rowling (make a bet :) 3. WOD 1-Complete: -25 Box Jumps (24,20) -5 Power Cleans (155,85) -20 Box Jumps -8 Power Cleans -15 Box Jumps -11 Power Cleans -10 Box Jumps -14 Power Cleans -5 Box Jumps -17 Power Cleans
Tuesday, July 7 - http://www.vaultcrossfit.com/2015/07/tuesday-july-7/
Monday Madness! #vault #Crossfit #bandits #banditnation #monday #herewego #workout #feelgood #startweekright #strong #push #motivation #strength #grow #challenge #boxlife #fitlife WOD: 3 rounds for time (14m cap) *75 reps double single unders (15 double, 15 single to 75) *15 reps back squats *15 reps Burpee pull ups Part B: Deadlift TABATA 8 rounds of 20 sec on 10 sec rest
http://ftw.usatoday.com/2015/07/this-puppy-experiencing-air-conditioning-for-the-first-time-will-make-your-monday Ever feel like this after a good class?
CrossFit Counter Culture - Group Class Warm-up 20 Jumping Jacks 20 Air Squat 1 min Hollow Hold 20 V-ups 2 Rounds x-outs x 12 Reps y-outs x 12 Reps B-Warm Up Strength 10 min Emom 1 Snatch + 3 OHS Metcon Metcon (Time) 3 Rounds 30 wallball 20/14 25 Sdhp 75/55 20 Pull up 15 Box jump 24/20 http://crossfitcounterculture.com/2015/07/05/07062015/
What are we up to this week?! Check it out: http://foundationcrossfit.com/2015/07/deload-week-76-through-712/
Test week is upon us Ladies and Genltlemen. Rule #3 is in full effect. Keep your coffee strong and your music loud this week. Video your PRs! Performance A) 20 minutes to establish a 5RM Back Squat B) 3 Rounds For Time 21 Wall Balls 20/14 14 Hand Stand Push Ups 7 Deadlifts @75% of 1RM Deadlift A) 20 minutes to establish a 1RM Back Squat B) Back Squat x Max Reps at 85% C) Linchpin Test #3 3 Rounds For Time 21 Wall Balls 20/14 14 Hand Stand Push Ups 7 Deadlifts 315/205
MOD for Monday 6 July, 2015 Fast effective way to improve the bottom position of your squat. Focus on head and chest up. Do post-WOD or better yet a few minutes before class since we are back squatting today! http://www.mobilitywod.com/2011/10/episode-336-improving-the-bottom-position-of-the-squatcleansnatch/
7/6/15 5 rft 25' Barbell O/H Walking Lunges 135/95 15 K2Es 7/7/15 WOD 1: Mini Abs Kicker 2.0 AMRAP12 15 Situps 15 4ct flutter kicks 15 Leg Levers WOD 2: Floor Press 5-5-5-5-5 7/8/15 "Leginator" 4 rft Run 400m 50 Squats 7/9/15 3 rft 7 bar muscle ups 7 Squat Clean & Jerks Rx = 205/135 7/10/15 WOD 1: 3 rft… [ 87 more words. ] http://crossfitpuyallup.net/wods-for-week-of-7615/
Monday Deloading June 6th/Mass&Performance http://mahoneycrossfit.com/wods/i-c-mass-performance
Ready to sweat!? Come try DYNAMIX! This class is a high energy 60-minute class that blends a fast-paced cardio workout with high interval body weight exercises mixed with light resistance training! Much like a bootcamp, this class is perfect for the athlete looking for a non-stop, action-packed hour of exercise, without the heavy weightlifting. DYNAMIX is geared for the individual looking to increase cardio, muscle tone, flexibility and overall fitness. ***Share with a family member or friend and enter to win a free Amped T shirt when they book their first class! schedule first free session at www.crossfitamped.com
I have decided to keep the 6:30am class until school resumes in September. Please watch though because when I travel they will be limited. The rest of the schedule has resumed to normal with the exception of Friday at 4:30 which is now non existent. Have a great week, see you soon!!! ~Jess~
Meet Courtney Bylin, one of our amazing Iron Bar athletes. Outside of the box, Courtney is the mother of two awesome little boys. Hadyn is 3 and Grayson just turned 10 months old. She spends most of her days coloring and playing with various trucks. Her husband is a firefighter for East Pierce Fire and Rescue so their schedules are very random. When time allows, she substitute teaches for Sumner School District and attends Greenriver in their Physical Therapy Assistant Program. Courtney is a tried and true cardio junkie! She loves to run, hike, bike and may be slightly addicted to Insanity videos. In the last three years, Courtney has completed 5 half marathons, 1 full marathon, and a half Iron Man Triathlon! Her goal is to complete a full Iron Man by Summer 2016 (WOW!!). To relax, she loves to cook and play in her garden with her boys. Courtney originally came to The Iron Bar to attempt to lose the 70 pounds she gained during pregnancy. She had a friend who did the trial period and spoke very highly of it. She had tried out various CrossFit boxes before and loved the workouts, but could never really say she loved the environment. The Iron Bar has far exceeded her expectations for providing a welcoming environment for all individuals at all different fitness levels. She said she has never felt uncomfortable or less important than any other athlete at The Iron Bar. Coming to the box has not only helped her to shed 58 pounds, but it has made her a better athlete. When she started coming in October she ran a 12 minute mile and is currently back down to a comfortable 8.5 minute mile. If Courtney could give a new member some advice, she says she would tell new members that it is never too early to start. No matter what your current fitness level is, The Iron Bar staff can help you accomplish your goals in a safe and caring environment. She says our bodies are capable of pretty amazing things and the staff here knows that, which is why they push you to better yourself both physically and socially! If you see Courtney around, give her a high five! Her positive attitude is inspirational and she's just all-around pretty amazing!
Monday, July 6th Strength Take 15 Minutes to find your... 1 Rep Max Front Squat Recommend using the following rep scheme: 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 1 @ 80%-85% 1 @ 85%-95% 1 @ 95%-100+% Note: When finding a proper 1 Rep Max there are a few things to keep in mind. 1st and foremost, maintain great form. A 1 Rep Max should be repeatable. If managed to lift a 150 LB bar one day and could never seem to get within 20 LBs of that again, was that really a good 150 LB lift? Our goal at Outcome is to produce repeatable results. To do that, everyone should always maintain proper form. The second part of finding your 1 Rep Max is the rep scheme you use to get there. The scheme above allows for several reps at a warm up weight (40-60 %) and then starts your working sets at 70%. When you are within 90-95% of your 1RM you should find that the barbell is quite heavy. If you choose to increase your weights after that, do it in little jumps. If my 1RM was 150 LBs I would shoot for 95-98% of that. If that lift felt good, I would go for 101%. Too often I see folks just slapping 10s on each side as if the only way to go up in weight is by 20 LBs. We have lots of fractional plates, please use them. Be safe, have fun and lift all the weights! Workout of the Day 1 Minute Max Rep Double Unders And then 5 rounds of: 9 Thrusters 9 Pull-Ups (Ring Rows Mod) 200 M Run And then do your # from Max Rep Double Unders Fitness: 45/65 Performance: 65/95 Competition 95/135