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Sanitas Strength Weekly Preview

Monday:

Weightlifting
Power Clean + 2 Push Press + Max Push Jerks
at 65%/70%/75% on a 3min Clock

Gymnastics
EMOM x 9min
1) :20sec 90/90 L-Hang
2) :30sec Nose to Wall Handstand Hold
3) :40sec Ring Plank Hold

Strength Metcon
3x2min AMRAP/6min Rest between efforts
20 GHD Sit-Ups
20/15 Cal Bike
Max Effort Handstand Push-Ups

Monday Night (Only):

Weightlifting
Every 90sec for 10sets
1 Hang Squat Snatch + Low Hang Squat Snatch

Strength
Back Squat
E2MOM x 10min
4 Reps at 80%

Strength Metcon
3x2min AMRAP/6min Rest between efforts
20 GHD Sit-Ups
20/15 Cal Bike
Max Effort Handstand Push-Ups

Wednesday:

Weightlifting
Every 90sec for 10sets
1 Hang Squat Snatch + Low Hang Squat Snatch

Strength
Back Squat
E2MOM x 10min
4 Reps at 80%

Strength Metcon
Death by KBS + Burpees

Core Accessory
3 Sets for Max Quality
:30sec Tuck L-Sit
:30sec Rest
:30sec Hollow Rocks
:30sec Rest
:30sec Body Saws
:60sec Rest

Thursday Night and Friday:

Weightlifting
Every 2 minutes, for 24 minutes (12 sets):
Clean and Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 94%
*Sets 10-12 = 1 rep @ 80-85%

Strength WOD:
15min AMRAP
5 Bench Press at 50% *increase by 5 reps Each Round
3 Deadlifts at 70% of Max *increase by 3 Reps each round
1 Strict Muscle-Up *increase by 1 Rep each round

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Meg Tufo: Member of the Month (November)

Member of the Month Spotlight

Meg has been at CrossFit Sanitas for 5 years now. She has been one of our most consistent members ever since and you can consistently see her name near the top of the leaderboard, especially on the longer grinder style workouts! If you know Meg, you know she has a wonderful attitude and always comes in ready to work. Meg is one of the best members at understanding what the workout is ahead of time and being ready to go when the workout is ready to start. With that being said, it is even more impressive because Meg is deaf and only follows our instructions from our movements at the front of class, but really reads the workouts before she comes in.

To honor Meg and understand what a challenge that is, our Member of the Month workout day will be a day of silence. NO MUSIC and NO TALKING, even by the coaches. As a suggestion by Meg, there will be a 10 burpee penalty every time someone talks in the gym on the Member of the Month day. We will be performing the Member of the Month workout on Tuesday, November 13th. This will be an all day event, so be ready to come in prepared having read the workout, understand the movements and the coaches will lead you through the rest with our visual and tactile cues.

Member of the Month Questionnaire

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

My husband was a powerlifter in high school and I wanted to find something active for him to do because he loathed everything that I loved at the time. This was back when Crossfit was a very new thing in Boulder and I saw ads for Sanitas in a few different places so I decided that we should give it a try, figuring that I would just get Beau hooked and then I could get back to yoga. Tom was so incredibly kind to me when I e-mailed him looking into doing BaseCamp and everyone was just so friendly that it was easy to stick around.  It’s been over five years now 🙂

2) What are your goals for the upcoming 2018/2019 CrossFit year?

 More consistency with my gymnastics skills (pull-ups and toes to bar).

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

Childbirth! I had an easy pregnancy and gave birth naturally but it was very humbling getting back in the gym. I had not touched a barbell in months and everything in my body felt rearranged. Movements that were easy before pregnancy, like squats and lunges, were suddenly terrifying. It took me about a year before I felt like I could even run again. With that said, our bodies are just incredible and capable of so much when we are patient and work hard!

4) What is your favorite CrossFit Workout/Movement?

I love long, ugly grinders that combine aerobic effort and moderate weight! Workouts like 12 days of Christmas are my favorite.

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

Running and heavy squats.

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

Two things – work on your weaknesses everyday! I walked around with bruises all over my arms and legs for months when I was trying to master double-unders, and months after finally landing them, I got 80 in a row at the Open. Second, I loathe saying this because I was the founding member of the “work hard in the gym so you can eat what you want” club, but all the hard work we put in at the gym will mean very little if your nutrition is not in check. So join a few clean challenges, find a buddy to keep you accountable, talk with a coach about your goals.

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

Watching my husband and best friend in life compete in Monster Mash recently! I am just so incredibly proud of him of all the hard work he puts in at work, home, raising our kid, and the gym. He is a stud muffin!
……………

A couple additions for the Member of the Month Workout.

Whats your birthday? June 29 1986
Whats your lucky number? 7
Do you like endurance style wods or strength style wods? Endurance!
AMRAPs or For Time? This is a loaded question – AMRAPs when there are skills I want to work on, for time when I’m confident with the movements.

Member of the Month Workout

“Meg”
For Time:
6 Front Squats at 185#/125#
400m Run
29 Pull-Ups
400m Run
19 Toes to Bar
400m Run
86 Double Unders
400m Run
86 Double Unders
400m Run
19 Toes to Bar
400m Run
29 Pull-Ups
400m Run
6 Front Squats at 185#/125#

Workout Description
Meg’s lucky number is 7, so there are 7 x 400m Runs, and Meg completely despises running. She was born on 6/29/1986, so there are 6 Heavy Front Squats, 29 Pull-Ups, 19 Toes to Bar, and 86 Double Unders as the numbers in her Birthday. This is a challenging grinder style endurance workout with some challenges on the weight of the front squat and the numbers on the gymnastics movements, which Meg has said she wants to get better at. We put in Double Unders for her because she put in the time and effort to get proficient at the movement.

 

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The Weekly Preview: 11-05-18 Through 11-11-18

The Weekly Outlook!! Monday: Strength: 3 Sets 10 BB Single Leg RDLs *at 3111 Tempo (each leg) 20-30sec sec Nose To Wall Handstand Holds 20-30sec Supine Grip Chin Over Bar Hold Conditioning: 21-15-9 Push Press at 95/65 KBS at 53/35 Box Jumps at 24/20 Tuesday: 15min AMRAP 20/16 Cal Row 20 “no jump burpees” 20 […]

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The Weekly Outlook!! Monday: This week we will be starting it off with a challenging EMOM style workout. The goal today is about staying on pace and maintaining 45sec on/15sec off throughout each minute. EOMOM x 10min Even: 6 Thrusters at 95/65 + 6 Bar Facing Burpees Odd: 10 Power Cleans at 95#/65# + 10 […]

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Understanding the Spiderweb within Us, aka The Fascia

“Fascia is your soft tissue skeleton” — Andry Vleeming The fascia, most often overly simplified to be described as our connective tissue, is a continuous structure throughout our body. Think of a spiderweb. The structure of a spiderweb is 3-dimensional. The web matrix is both around the outside, as well as weaving through the inside. If […]

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Monster Mash 2018 Photos & Results

What a fun day! Thanks to everyone who came out to have fun with us for our 4th annual comp: the athletes, the crowd, and especially the volunteers. Thanks for making it another great year! Congratulations to all the athletes that competed, and a big congrats to the winners of each division: Men’s RX Mitchel […]

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2018 CrossFit Sanitas Fall Clean Challenge Results

berries after workout

Thank you to everyone that made it out to our Clean Challenge Wrap-Up celebration at Rayback! In case you missed the action, here’s the recap of the 2018 CrossFit Sanitas Fall Clean Challenge, the first of its kind in the new format focused on consistency and timing, rather than unsustainable restrictions. Over 50 CrossFit Sanitas […]

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The Weekly Preview Oct 22-Oct 28

The Weekly Outlook This week we will be rolling into the week with some focus on Oly lifts and finishing off the weeks with another fun technically challenging metcon on Friday. Saturday will be a fun Partner workout with a 1:1 style work:rest ratio and finishing off Sunday with a good arm pump!! Monday: Focus […]

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