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The Weekly Preview! Thanksgiving Week

The Weekly Outlook

Hope you all have a wonderful holiday week full of friends and family. This week we will have a special schedule with some special class times of note. On Wednesday, there is a normal class schedule except we are cancelling the Wednesday 7:30pm class. On Thanksgiving (Thursday) Class times will be 7:30am/8:30am/9:30am, and on Friday our class times are 8:30am/9:30am/10:30am. The rest of the week will be per our normal schedule.

Monday:

Today we will be having a 10RM Back Squat. This is a true test of muscular endurance that will help dictate our next squat cycle coming down the pike. Expect a dumbbell complex in the metcon with only a few burpees!

Tuesday:

Today is a fun benchmark workout. An Open workout from years past with Double Unders, Wall Balls, and Muscle-Ups. We will spend some time today going over muscle-up progressions before getting into the workout.

Wednesday:

Expect some functional body building and strongman work today! Deadlifts, Box Jumps, Carry’s, etc.

Thursday:

Thanksgiving!!! We will be doing a fun hero workout with a good amount of running, some rope climbs, and Clean and Jerks.

Friday:

Today will be a fun interval style workout with the emphasis on Strict Handstand Pushups. We will be going over some solid foundational position work to get you feeling better with that overhead stability.

Saturday:

Gymnastic style metcon with an emphasis on developing a better kip swing.

Sunday:

Posterior Chain work and Horizontal Pressing Strength, along with Core accessory!

 

Enjoy the week everyone and we hope you have a wonderful holiday!!

 

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Member of the Month: October 2017 Tyler Edens!

About Tyler

Tyler’s enthusiasm and work ethic in the gym is infectious. He is that guy you often see crushing workouts and then continuing to push himself off in the corner doing an extra hour of core almost everyday. Not only is he a wonderful person to have in classes where he has made constant strides, just recently PR’ing his Snatch at 220# and his Clean and Jerk at 275#, but he also has tremendous work ethic; cleaning the gym regularly after he finishes class at CU for the day and then comes back in early to the gym the next day.

Tyler is already a stud in the gym, but we expect great things from him in the future with his focus on correct form and pushing himself daily in metcons!

We asked Tyler a few questions about what CrossFit means to him and here were his answers…

1) How did you get started with CrossFit? What was the primary driving factor?

-I started Crossfit my sophomore year of high school. I had just moved to Missouri from California and was still becoming accustomed to an unfamiliar place. There was a New Years promotion going on at the gym down the street and my parents signed us all up without telling me. I had been training during the football offseason on my own, but was not getting much out of that. I needed a new program and was willing to give Crossfit a shot. Despite almost puking and getting my ass kicked by merely a kettle bell and a box my first WOD, I somehow fell in love. The intensity, versatility, grittiness, strong camaraderie, and the overall level of fitness of those who had been doing Crossfit for a while made me thirsty for more, and I haven’t stopped since. After a year and a half of doing my own makeshift “WODs” at the CU Rec Center, I finally joined the Sanitas family in February 2017. I’ve always loved Boulder, but until I joined Sanitas I never felt entirely comfortable. Crossfit had once again managed to turn an unfamiliar place into home, and I am incredibly thankful for the Sanitas community.

2) What are your goals for the upcoming 2017/2018 CrossFit year?

-My goals for this upcoming year are a 235# snatch by the open, to place in the top 800 in the region, and to place in the top 5 at Monster Mash next year. 

3) What has been your biggest challenge you have had to overcome since starting CrossFit?

-The biggest challenge I have had to overcome is proper squat form with my knees. When the weights get heavy my right knee tends to track inward. To combat this issue, I have scaled the weight down and really focused on driving my knees outward when coming out of the hole. I am still working on it, but I am a million times better than day one and I no longer have knee issues!

4) What is your favorite CrossFit Workout/Movement?

-Gotta love those snatches and toes-to-bar.

5) What is your least Favorite CrossFit Workout/Movement?

-I love to hate thrusters and/or assault bike. Both just make my legs jelly but man are they good for you.

6) What advice can you give to those just starting out in CrossFit?

-My advice to those just starting out is to develop good habits with your lifts early on. Starting out, it is too easy to lift more than you should with poor form simply because you let your ego get the best of you. Stay light, and truly focus on your form with every lift. Study proper technique, be patient, and listen to your coaches, they know what they are doing. It is much harder to break bad habits than it is to start with good ones. Proper form = longevity and better gainz.

7) Lastly… what is your most memorable moment in Crossfit?

-My most memorable moment in Crossfit happened a couple of weeks ago during the Monster Mash competition. Monster Mash 2017 was my first Crossfit competition, and my dad surprised me by flying in to watch. Him being there on the sidelines like back in high school meant the world to me and really helped me to push my limits.

Member of The Month Workout

As per the norm we will be doing a workout to honor Tyler as member of the month by combining some things he loves with something he does not.

“Tyler”
5 Rounds for Time
5 Squat Snatch at 135/95
15 Toes To Bar
5 Thrusters at 135/95
5 Bar Muscle-Ups

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Thanksgiving Holiday Hours at CrossFit Sanitas

CrossFit Sanitas Holiday Schedule

A day of fitness, eating inappropriate amounts of food, and football? Can’t beat Thanksgiving! We have a few adjustments to make to the schedule for the holiday. Beyond what you see below, all other schedules will remain the same! Wednesday, Nov 22 7:30pm class is cancelled Thanksgiving Day 7:30am WOD 8:30am WOD 9:30am WOD Apologies… […]

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Good Luck Sanitas at the 2017 MBS Turkey Challenge!

This weekend, the MBS Turkey Challenge is pulling together the best athletes from across the state for two days of some of the most badass CrossFit displays of fitness you can imagine outside of the CrossFit Regionals and Games. Coaches Dwight and Elisa made it to second place in the pro division last year and […]

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Welcome Paula Samaha, Certified Rolfer™ to the Sanitas Wellness Team!

Through Paula’s work as a Rolfer™ and Yoga Teacher, Paula’s goal is to help her clients discover more length, space and ease in their body, relieve pain and tension, improve range of motion, calm the nervous system and create balance in the body and mind. Her work focuses on hydrating fascia, nerves, muscles, ligaments and […]

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The Weekly Preview 11-13-17

The Weekly Outlook This week we will be testing our 1RM Back Squat on Monday!! So be ready for a little heavy squatting and some good prep work to get your ready to PR. The rest of the week will incorporate some fast intervals Wednesday, a test of Overhead strength on Thursday and a Fun […]

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The Weekly Preview (11/6/17-11/12/17)

The Weekly Overview Over the course of the week we will be going through progressions and skill practice work on the Snatch (specifically the low hang), the Split Jerk, and Pistol Progressions. Target those days to make it to the gym if you have an area of weakness in those movements or if you just […]

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The Best Cooking Method for Nutrient Retention: Microwaves?

By now, I’m sure many of you have tossed your microwave from your kitchen appliances — or at least stopped using it — because you’ve heard the horror stories of mutated food and radiation. But alas, you can feel secure in brining the microwave back into your cooking routine. Just be sure to avoid plastic […]

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2017 Fall Clean Challenge Results at CrossFit Sanitas in Boulder

Thank you to everyone that made it out last week to our Clean Challenge Wrap-Up celebration at the Rayback Collective! In case you missed the action, here’s the recap of the 2017 CrossFit Sanitas Fall Clean Challenge. Over 70 CrossFit Sanitas athletes committed to 4 weeks of clean living to not just shed some pounds, but […]

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Weekly Preview (10/30/17-11/04/17) Halloween Week!

The Weekly Outlook This week we are continuing our tempo squat progression on Monday! Tuesday we will be doing “Jack the Chipper” for Halloween. Throughout the rest of the week we will be modulating the intensity and duration each day, by going long on Wednesday, having some 1:1 Rest to work ratio sprints on Thursday […]

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