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The Weekly Preview (09.23.19 Test Week)

Test week is upon us! We are excited to see how this last 7-week block of training went for everyone and see all the results from those doing this fall’s Clean Challenge. Remember the tests this week are the 1RM Overhead Squat Monday, the Row + Run on Wednesday, and the Snatch + Cindy workout on Friday. Get ready to throw up some great PRs!

*Reminder* There is no class on Saturday September 28th due to our annual Monster Mash Competition. We will also be cancelling the 6:30pm Friday class in preparation for the event.

*Double Reminder* Friday night is the Vertile House Gala! We are excited that so many of you are coming to the Gala. Thank you for the support. Can’t make it but still want to contribute? Learn more here.

Monday:

Clean Challenge Re-Test #1
1RM Overhead Squat

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

Rx+: 135#/95# (only applicable if you went sub 12 on first Nancy)
*20min Time Cap

Tuesday:

Barbell Conditioning
5 Sets
In 30sec: 3 Power Cleans at 75-80% of 1RM
In 30sec: Max Effort Bar Facing Burpees
In 60sec Rest

Core Conditioning
EMOM x 12min
1) 15 V-Ups
2) 15 Lateral Medball Toss against Wall (right)
3) 15 Lateral Medball Toss against Wall (Left)
4) :40sec Ring Plank

Wednesday:

Gymnastics Test
3min AMRAP
Dip Support Hold
3min AMRAP
False Grip Hold

*total accumulated time is score

Clean Challenge Re-Test #2
3:30 AMRAP
400m Run
Max Cal Row
1:30 Rest

x 5 Rounds *Max Cals is Score

Thursday:

25min AMRAP
100ft Sled Push at 3/2 Plates Added
30 Double Unders
100m Farmers Carry at 70#/53#
30 Double Unders
20 GHD Sit-Ups
30 Double Unders
60sec Wall Sit
30 Double Unders
40 Abmat Sit-Ups
30 Double Unders
*starting in Waves

Friday:

Clean Challenge Re-Test #3

3 Rounds For Time:
3 Rounds of “Strict Cindy”
10 Power Snatch at 135#/95#

*1 Round of Strict Cindy
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Saturday:

Monster Mash Event Day!! No Class All Day

Sunday:

5 Rounds for Quality
10 Bench Press at 155/105
2 Turkish Get-Ups/side at 53/35
100ft D-Ball Carry at 100#/80#
100ft Reverse Sled Drag at 3/2 Plates added to rogue dog sled

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Rolfing Myth Series: Myth #2 “That’s what I used to do in college.”

Did you miss Myth #1 about Rolfing? Check it out here.


This one is my favorite. Whenever someone asks me the splendid question of, ‘what do you do?’, I tend to hesitate a moment before answering, as I never know what kind of response I will receive. People have either heard of Rolfing or simply think I’m saying some super weird word and have no idea what I am talking about. More than once, when I have told someone that I do ‘Rolfing’, I’ve received the joke response back of, “that’s what I did in college.” This act they are referring to is ‘Ralphing’ – ya know, vomiting. And, no, this is not what I do as a profession.

Dr. Ida Rolf is who founded Rolfing. She called the work Structural Integration. I am a member of the International Association of Structural Integrators. If you are curious to learn more about the world of structural integration, you can check out more here.

Rolfing is a nickname that Ida’s first students tossed around when the work was first being developed. It is now a copyrighted & protected word. I get to use the term as I attended the Dr. Ida Rolf Institute, which is why I get to say I am a Certified Rolfer. There are other schools that teach structural integration, those practitioners can use that terminology but cannot call themselves a “Rolfer” nor say that they do ‘Rolfing’.

So that dispels that silly & kind of gross myth 😉  Be on the lookout for Rolfing Myth #3 which will be coming next week. If you would like to learn more about Rolfing, feel free to send me an email at emily@wishallwellness.com or give me a call at 720.236.4847. I have availability at CrossFit Sanitas on Mondays, and you can see my upcoming schedule & book a session with me here.

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The Weekly Preview 09.16.19

This is the last week of our progressions for the 7-week cycle and Clean Challenge tests!! We are excited to see how you all have progressed over the recent weeks. Keep up all the hard work and try to make sure you get some good rest next weekend as we move into our testing phase […]

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Join Us at the “I ❤ the 80s Gala” to Support Haiti’s Children

Last year around this time, I wrote a post about visiting Haiti and getting to know The Vertile Foundation. Since then, I’m honored to have become the Executive Director, helping shape the direction of the organization so it can best help the children it serves. The Vertile Foundation runs two operations: The House, which provides […]

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Rolfing Myth Series: Myth #1 “Rolfing is Painful”

One of the most common concerns I hear from potential clients is that they are afraid Rolfing is going to be painful & too intense for them. Historically, Rolfing was fairly uncomfortable & at times, even painful. However, like any profession, as we learn more over time, we adapt and refine our approach. The largest […]

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Beginner Hip Hop Dance Class w/ Rico from Streetside Dance

Join us for a dance throwdown this Friday, Sept. 13th at 6:30 p.m. Rico is coming back to teach hip hop to everyone at Sanitas. We’ll have margaritas, dance, then we will grab dinner at Rayback with whoever’s interested. Rico owns Streetside Dance, a studio in Boulder, and danced with Michael Jackson, Usher, Prince, Britney […]

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The Weekly Preview 090919

We are moving into the 3rd week of the Clean Challenge, which means we have two more weeks of building on those progressions before we re-test those benchmark workouts! Also the mobility challenge is in full swing and we are seeing a good amount of participation. Keep it up and you will see some huge […]

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Winner of the Water Challenge and the Mobility Challenge

Water Challenge Winner And the winner of the August Water Challenge is…. Matt Gross with a perfect score of 124 Points. He was able to hit everyday with a perfect score of 4 points (1 point for 16oz of water first thing in the morning, drinking .8*bodyweight in ounces of water all day, and no […]

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The Weekly Preview 090219

We are heading into the second week of the Clean Challenge and the 4th week of this cycle of programming. Volume is going down on our overhead squat progression which means you should try to increase the weight. Also, on Wednesday we have our Member of the Month WOD, celebrating Jilmarie Stephens 1 year anniversary at […]

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September Member of the Month: Jilmarie Stephens

Jilmarie has been with the CrossFit Sanitas family for a year now. Her year anniversary is coming up September 5th and we feel very lucky to have her here as an athlete. Over the past year she has developed into one of the most consistent members at the gym. We have come to expect to […]

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