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5 Best Exercises to Stay Injury-Free & Super Fit

2018 was an interesting year for me. I faced big changes in my life and accepted great challenges from my peers. Let’s just say I lived outside of my comfort zone for extended periods of time. One thing remained constant for me throughout my journey — fitness. There were so many moments this past year when I did not want to move because my back hurt or knee hurt or I was too sore or too tired. The list of excuses was long.

Below are my 5 favorite exercises that kept me moving, feeling healthy and staying focused on my goals and challenges in front of me.


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Member of the Month, January 2019: Kirstin Gillespie

To start the new year off right we have Kirstin Gillespie as our January Member of the Month! Kirstin has been a wonderful community member over the past 2+ years! She’s one of the first people in the gym every morning and always has a smile on her face. Kirstin regularly stays around for an extra 30-60min after class to stretch and chat with other members on the turf.

We asked her a few questions to get a better look at what CrossFit Sanitas means to her.

Why did you first join CrossFit Sanitas?

I first entered CrossFit Sanitas to see Jake. In October of 2016, I had a bacterial infection in my spine and sepsis. After all that, I had a hard time recovering my full pain-free range of motion in my back. A friend recommend Jake, so I originally came in to see him. Before all that, I probably spent 10 years swearing I would never do CrossFit for a variety of reasons (no good reasons, it turns out). After coming in for a few months to see Jake and seeing how friendly and welcoming everyone was, even when I was not doing the WOD, I decided to go ahead and give it a try. I kept coming back because the workouts were fun and challenging and helped me move beyond my health challenge and all the fear and unpleasant things that came with that experience.

What are your goals for 2019?

My goals for 2019 are to improve my overhead position (i.e, overhead squats and snatches), get more strict pull-ups, and work on double unders.

Describe one of your biggest challenges in starting CrossFit.

My biggest challenge in my first year has been feeling like I am not “good enough” to do what is asked of me. That experience forced me to be patient and to ask for modifications; neither of which I wanted to do. Of course, once I asked for modifications and help, the coaches seamlessly guided me to something workable. For me, the first year of CrossFit has been both empowering and an exercise in humility. There are so many movements that are really hard for me, but showing up and trying and working the process has been really fun and rewarding.

What are your favorite movements in CrossFit?

My favorite CrossFit movements are probably rowing, strict toes to bar and L sits on the rings or parallettes. I also like handstand pushups (and want to get better at those, too) and burpees.

What are your least favorite movements in CrossFit?

My least favorite movements are overhead squats, snatches and double unders.

Do you have any advice for people thinking about trying CrossFit?

The advice I would give brand new CrossFitters is to just show up! Consistency is key. The awesome coaches will make the WOD workable for you and your current abilities. The movements will get better if you regularly show up and do them.

Do you have a favorite memory in the CrossFit gym?

I think my most memorable CrossFit moment is still my first class. I was so self conscious and felt soooo awkward with the olympic lifting and had so many years of refusing to try, that it was huge to actually show up and start.

Give us some numbers to build a custom workout for you.

  • My birthday is 2-6-73
  • My lucky number is 6
  • I like endurance style workouts and prefer an AMRAP

Kirstin’s Member of the Month Workout, Performed on Tuesday Jan 15!

30min AMRAP
15/12 Cal Row
10 Overhead Squats at 75#/55#
8 Lateral Burpees over Bar
6 Strict Toes to Bar
6 Handstand Push-Ups
8 Sec L-Sit *on Rings
10 Power Snatch at 75#/55#
15 Double Unders

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Good Luck to Sanitas Ladies at the Granite Games Throwdown!

We have 6 women representing CrossFit Sanitas this weekend at the Granite Games Throwdown being held at West Metro CrossFit! This is a 3-person team competition that’s sure to test our athletes against some highly skilled women across Colorado. Anyone going to cheer on our athletes can get Sanitas t-shirts or tanks for just $10 […]

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Biggest Event of the Year!! Lip-Sync Battle & Holiday Party

WOOOO!!! Yeah it’s that time of year – FINALLY! If you thought you had a good time at the summer picnic, well get ready for the most anticipated Sanitas social event of the year. We bring all the drinks (including Upshaw Margs, of course), potluck style food & dessert, music, dancing, lasers, maybe wear a collar […]

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The Weekly Outlook 010719

Monday: Strength Back Squat 3 Sets of 8 Reps at 65% Workout of the Day 5 Rounds for Time 3 Squat Cleans at 185#/125# 6 Burpee Box Jump Overs at 24”/20” Tuesday: Gymnastics Strength Max Unbroken Strict Pull-Ups R: 2min Then start at 30% of Max Strict Increase by 1rep EMOM until failure Workout of […]

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Q&A: Next Clean Challenge Begins Jan 14

We’ve had more than 12 gym-wide clean challenges over the years, all with different approaches — 100% paleo and very strict, more freedom while counting macros; 10-day challenges to 6-week challenges; teams of 3 athletes all the way up to 15. What have we learned? To a degree, they all work! They each have pros […]

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CrossFit Sanitas January Cardio Challenge! What You Need to Know

How Do I Register? You don’t need to do anything to register. Just participate! Okay, So How Do I Participate Then? Every day during the month of January, there will be an additional workout posted below the WOD in Wodify. This workout will always incorporate the rower, ski erg, Air Dyne for calories, or maybe […]

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The Weekly Preview: 2019 New Years Week!

The Weekly Outlook and Programming Notes for the New Year Happy New Year everyone! We are excited to ring in the New Year with all of you being a part of this wonderful community. This year our programming will be focused into 8 week blocks with specific challenges along the way to help you stay […]

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The Weekly Preview 12-23-18

The Weekly Outlook Happy Holiday’s everyone!! Hope you are enjoying the season with family and friends. Here is the weekly outlook. Take note that we have a modified schedule Monday, Tuesday, and Wednesday and then are back to our normal routine on Thursday. Friday is a special Benchmark workout that should get you ready to […]

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The Weekly Preview 12-10-18

The Weekly Outlook Monday: 8min AMRAP 1000m Run Buy-In then AMRAP of 9 Hang Power Cleans at 115#/75# 6 Bar Facing Burpees 4min Rest 6min AMRAP Max Clean and Jerks at 185#/125# *from the floor 4min Rest 8min AMRAP 1000m Run Buy-In then AMRAP of 9 Hang Power Cleans at 115#/75# 6 Bar Facing Burpees […]

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