Be gentle on yourself. Not every day is your best day. Not every workout is your best workout.
This day, when you are exhausted and beaten down from work, kids, and life, this workout is not a myopic reflection of who you are. You walked in the door and that is enough. You warmed up. You moved. You listened. And when you heard “3, 2, 1 go” you went. It wasn’t your best, not even close. You know you can do more. But you didn’t. And sometimes that’s okay.
It’s okay because in this moment when you are mentally, physically, and emotionally exhausted, you were kind to your body. You showed up, you moved, and you recognized that sometimes less is more.
You will have a day that is your best WOD. And when you do, remember that those best days are built on days like today when your best just meant showing up.
Hope you all had fun at Hip Hop and Saturday Night!! This week be sure to remember that we have the Monster Mash Competition being held here at Sanitas from 8am until 5pm so there will be no classes held. However you should definitely come in and cheer on the competitors.
This weeks programming will entail a good mixture of specific strength work with some very challenging conditioning pieces.
50 DB Thrusters at 35#/25#
50 DB G2OH at 35/25# *DB Double Snatch
50 DB Hang Squat Cleans at 35#/25#
Today is a gymnastic strength builder!!
EMOM x 20min *5 Sets
1) 4-6 Strict Handstand Push-Ups *add deficit if necessary
2) 6-8 Inverted Rows *feet elevated and add weight plate on chest if necessary
3) 8-10 Strict Dips
4) 10-12 DB Chest Supported Rows
3x6min AMRAP/2min Rest Between each
400m Run Buy-In to Each AMRAP
10 Deadlifts at 225#/155#
20 Box Jumps at 24”/20”
30 Wall Balls at 20/14
*start where you left off and record total rounds and reps
A) Take 12-15min to Find a
1RM Hang Squat Snatch
B) EMOM x 15min (5 Rounds)
1) 50 Double Unders
2) 3 Hang Squat Snatch at 75% of 1RM
3) 10 Bar Facing Burpees
*Each for Time!! Can you go sub 5 on each one??? or even sub 3???
Thrusters at 135/95
Thrusters at 115/75
Thrusters at 95/65
Saturday: NO CLASS
MONSTER MASH!!! NO CLASSES
Body Building Sunday!! Be on the look-out for some classic body-building movements!!
Monday: Z-Press Every 90sec for 12min (8 sets) 8 Reps at 50-55% of 1RM Strict Press *increase weight from last week Gymnastics Strength Work EOMOM x 10min Even: 4-6 False Grip Seated Ring Pull-Up at 40X2 Tempo (*4 Count down, 0 at bottom, explode to top, 2 count pause at chest) Odd: 40sec Nose to […]
Whether he’s running Streetside Studios in Boulder, is in Haiti running his orphanage, or helping Sanitas athletes and coaches find comfort in discomfort through dance (see video a the bottom of this post), Rico is an inspiration everywhere he goes. We’re incredibly excited to be helping with his organization, Vertile House, an orphanage Rico started […]
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I’ve been thinking a lot about goal setting recently. Every top notch athlete and coach will tell you about the importance of goals. Watching the CrossFit Games this year, I found it interesting that when the top athletes are asked how they approach a workout, many of them have much more qualitative answers than you’d […]
Beau Bryson: Member of the Month Beau has been a member of CrossFit Sanitas for almost 5 years now and is a staple of the CrossFit Sanitas community. Watching him and his wife, Meg, crush workouts together is inspiring. It is awesome to see how much they push each other, keeping each other accountable and […]