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Rest and Recovery


In light of the recent clean challenge, most athletes in the gym have taken their fitness to the next level making a big push for results. Though this enthusiasm is welcomed by teammates and coaches at Sanitas, the topic of rest and recovery is sometimes overlooked. I can attest to this myself because I have been a victim of over-training. We spend a very small portion of our day working out and breaking our muscles down so we can become stronger, faster, and fitter. Most of us don’t think about the 23 or so hours we spend not working out and allowing our body to rebuild muscle we have just broken down. Optimizing recovery time will allow you as an athlete to come back faster and keep up your intensity during WODs.

How Often Should I Train?

Following the program for the clean challenge makes it easy to not over-train in the sense of too many WODs/week. I have found that following the 3 days on/1 day off, 2 days on/1 day off schedule works great. 5 days of CrossFit workouts a week, with either 2 full rest/recovery days or 1 active rest and 1 full rest. I encourage you to try a schedule that works best for YOU. Remember, just like the diet, everything is relative and pertains to you, not the masses. Make sure to include proper mobilizing during days you workout AND days you don’t!

Don’t Overlook Sleep

As well as managing workouts throughout the week, sleep, hydration, and proper fueling are just as important. Sleep is crucial for prime athletic performance, proper hormone regulation, and overall human functioning. Shoot for 8-9 hours of sleep, especially when in the midst of being on a rigorous training schedule. I sleep best when my room is dark and cool, no lights no sounds, just like a cave :) With work schedules and family this is something that is not attainable sometimes. Do your best to catch up on sleep during the slower days of the week and weekends.

Drink ALL the Water!

Hydrating and fueling our bodies sufficiently is the last part of basic effective recovery and maintenance on the body. Make sure to keep good carbohydrate intake up when training hard, proper protein (supplements for those of you who take them) after WODs and good fats throughout the day (especially in the morning) to keep your body satiated. For hydration, I stick to the easy equation of 1/2 your body weight= ounces of water you should consume. I always have a water bottle with me that carries a specific amount so I can easily keep track of my water intake during the day.

These are some of the simplest forms of recovery but sometimes are overlooked. Be sure to stick to your program; train hard, rest hard. Keep up the good work guys!

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Sanitas Summer Slam Competition Results!


What an incredible display of fitness on Saturday! During our first-ever in-house CrossFit competition, over 30 of Boulder’s CrossFit Sanitas athletes completed 3 different workouts in order to put all their hard work to the test! And what a test it was; first they started with a 1 rep max Clean & Jerk, and then moved on to an 8 min AMRAP of double unders and increasing weight thrusters, and ending with a chipper of 5 different movements.

This was the first competition for many of our athletes, and some are only 2 months in to their CrossFit career! Well done, everyone and check out some photos below and on our Facebook page. You can also see the results here!

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Glycemic Index vs. Glycemic Load: Why it matters.


The Glycemic Index (GI) ranks specific carbohydrates from zero to 100, based on the rate in which they affect your blood sugar levels. A GI of 1 to 55 is low, 56 to 69 is medium, and 70 to 100 is high. Higher ranking foods spike both blood sugar and insulin levels and should be […]

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Introducing WODIFY at Boulder’s CrossFit Sanitas, Monday June 15


You spoke we listened! One of the top requests in last month’s member survey was improved workout tracking to assist members in logging historical performance and PRs. Starting Monday, June 15, we’re pleased to be offering a great new automated workout tracking tool to Sanitas athletes at no charge. We’ll be coming out with more […]

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Reduce Inflammation, Speed Recovery and Improve Performance


We have grilled the experts, perused dozens of nutrition books, and scoured Amazon, the aisles of Whole Foods and the CrossFit blogosphere in search of the best supplements for our athletes. Here’s what we have learned: All athletes should supplement daily with Omega-3 and Vitamin D3 and this should be taken with fat for best […]

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Workouts Announced for this Saturday’s Sanitas Summer Slam!


This event will be taking the place of all classes on Saturday, June 13. Sign up by Thursday for Saturday’s free “Members Only” competition, with divisions for Rx, Scaled and Masters (over 40) athletes. We’ll kick things off at 9a, and put you to the test with three great WODs.  You’ll experience the thrill of […]

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Fresh Blueberry Crumble


According to Balanced Bites, this is the best and easiest fix for a dessert craving! grain-free • gluten-free • dairy-free • sugar-free • sweetener-free • nightshade-free PREP TIME: 15 minutes COOKING TIME: 30-40 minutes YIELD: 8 servings Ingredients 2 pints of fresh blueberries (use 4 green apples, sliced, for the 21DSD) Juice of 1 lemon 1 cup almond […]

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Free Nutrition Seminar, Tuesday June 2 at 7:30pm

Many of us feel lost when deciding on what supplements we want to put into our bodies… ESPECIALLY before and after a WOD; Recovery Protein? Whey? Creatine? Glutamine? Amino Acids? Egg Protein vs. Soy Protein? The list goes on and on… In this seminar we will hash out: What you really need What you don’t need […]

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Why massage is an important component to CrossFit Recovery

Massage for Crossfit recovery

Massages don’t just feel great, they also provide excellent recovery assistance for CrossFit athletes. Getting a regular massage once a month or more can help you reduce soreness and risk of injury while increasing mobility so you can perform better. During high intensity exercise, lactic acid and general toxins from acidity increase in your muscles. […]

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Boulder’s CrossFit Sanitas’ 2015 Spring Clean Challenge Results!

Boulder's CrossFit Sanitas' 2015 Spring Clean Challenge Results 1

Thank you to everyone that made it out last night to our Clean Challenge Wrap-Up celebration! It was a blast to hang out with everyone outside the gym (in real people clothes) and enjoy some good food and drink from our friends at West Flanders Brewery! In cased you missed the action last night, here’s […]

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