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The Weekly Preview April 23-April 29

The Weekly Outlook and Shout-Out!

Congrats to the 4 gentlemen who completed the Zion 50k this weekend! Michael Butts, Thomas Baker, Jacob Corley, and the elusive Dan “Widman” Vinson. 

This week we have a fun mixture of workouts, with a strong emphasis on some longer sessions and stability practice! Monday starts us off with some snatch practice, Tuesday is a long challenging grind, Wednesday will take us through another leg burner, Thursday is completely different than what you have come to expect, and Friday finishes us off with “Nancy” and “Naughty Nancy” for those whom want to Rx+ it!

Monday:

Every 2min for 20min *increasing load as you go
Power Snatch + Hang Squat Snatch + Overhead Squat + TnG Snatch

Tuesday:

Expect a long EMOM with Biking, Muscle-Ups or Pull-Ups, Box Jumps, and Power Cleans!

Wednesday:

Back Squat Strength Work along with Rowing and Toes to Bar

Thursday:

Handstand Push-Up Strength Work, Kettlebells, and Double Unders

Friday:

“Nancy”
5 Rounds for Time
400m Run
15 Overhead Squats at 95/65

Saturday:

Fast intervals with lots of rest!! Go hard, so you need that rest…

Sunday:

Classic Bodybuilding Day with a fun arm pump finisher!

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The Weekly April 16-April 22

The Weekly Outlook

Over the past few weeks since the open we have started to shift the focus to more strict strength work and single arm and single leg strength work. This week will continue with that trend as well as focus on the transverse plane (rotational). The goal here is to work on limiting natural asymmetries by correcting muscular imbalance, which will in turn lead to healthier and more injury free athletes!

Weekly Snapshot

Monday:

Focus today is on the Clean and working Technique plus load!
WOD: Every 2min for 20min *perform 1 round of complex increasing weight
Power Clean + Hang Squat Clean + Front Squat + TnG Squat Clean

 

Tuesday:

Member of the Month Tuesday!! 
“Two Crazy Chicks”

Dani
10min AMRAP
420m Row
7 Strict HSPU
10 Power Snatch at 75#/55#
20 Overhead Squats at 75#/55#

R: 5min

Suzi
10min AMRAP
72 Double-Unders
7 Push Press at 115#/75#
10 Box Jumps at 24”/20”
14 Cal Row

Wednesday:

Back Squat Strength Work combined with a great strength accessory style metcon to really blast the legs!

Thursday:

The Focus today is on slowing things down, working on movement quality, core stability, and reinforcing good position!

Benchmark Friday:

Hero WOD Friday!
“Ralph”
4 Rounds For Time
8 Deadlifts (250/175 lb)
16 Burpees
3 Rope Climbs (15ft)
600 meter Run

*Bring long socks or shin protection

 

Saturday:

A fun interval style workout with SA KB Thrusters, KBS, and Toes to Bar!

Tank Top Sunday:

Lots of Pressing today with a fun “Death by” style workout

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Core training for PR’s and bigger gains

Understanding the basics of core training will help you achieve PR’s and bigger gains. The core refers to more than just the abs. It encompasses the entire musculature of the torso, including the shoulders, scapula, abdominals, obliques, erectores, glutes, hip flexors, adductors and more. The core is responsible for transmitting forces from the upper body […]

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April Member(s) of the Month! Dani and Suzi

Who are they and why are they the Members of the Month Dani and Suzi are staples of the CrossFit Sanitas Community! They have consistent, energetic, and fun members of CrossFit Sanitas for about 3 years going now. We here at CrossFit Sanitas could not imagine the gym without them. Without a doubt they always […]

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The Most Common, and Dangerous, Word in CrossFit

I hear it all the time when I say, “How’d that workout go?!” or “Dang! You crushed that!” I get the response, “It was good, but I only did 65 pounds,” or “Yeah, but I only did knee push-ups,” Do you know how many humans would kill to be able to press, squat or even deadlift 65 […]

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How Grains, Dairy & Sugar Can Lead to Leaky Gut and Autoimmune Issues

Usually the most difficult things to cut out of someone’s diet are grains, dairy, sugar and alcohol.  So we thought we’d brush up on the basics behind why it’s good to take a break from these. Read on because knowledge = power (or willpower in this case).  On that note, worst case scenario: you go […]

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Women’s Only 4.9.18

CrossFit Sanitas – Women’s Only Warm-up 3 rds 10 cal bike 8 inchworm 8 reverse lunges per leg 8 sit ups 8 ring rows Shoulder Press (4 reps every 2 min for 10 min) Metcon (AMRAP – Rounds and Reps) 2 rounds 7:00 work/3:00 rest 21-15-9 Single Unders Wall Balls *25 ft Walking Lunge between […]

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The Weekly Preview is Back!! (April 9-April 15)

The Weekly Outlook Over the past few weeks since the open we have started to shift the focus to more strict strength work and single arm and single leg strength work. This week will continue with that trend as well as focus on the transverse plane (rotational). The goal here is to work on limiting […]

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Monday 04.09.18

CrossFit Sanitas – WOD Strength Bulgarian Split Squat (4 Sets x 5 Reps on Each Leg) SuperSet with 5 Seated Box Jumps to High Box Workout Of the Day Metcon (Time) For Time: 27-21-15-9 Cal Row Medball Cleans at 20#/14# Rx+: 30/20

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Sunday

CrossFit Sanitas – WOD Strength Push Press (10 at 60%, 8 at 70%, 6 at 75%, 4 at 80%, Max @ 85%) Workout Of the Day Metcon (AMRAP – Rounds and Reps) 10min AMRAP 10 Hang DB Power Clean and Jerk at 50/35 * (5 Each Side) 8 Pull-Ups Accessory Metcon (AMRAP – Reps) Tabata […]

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