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The Weekly Preview 011419

The Weekly Outlook!

The week ahead will  have a solid mixture of long aerobic work, strength stamina work, and a good amount of lactic threshold building pieces. We will be starting off the week with Back Squats and Squat Cleans and ending the week with a classic Open WOD from years past. Remember that Tuesday is our Member of the Month appreciation WOD, “Kirstin”. Also, remember that this is the Clean Challenge prep week and we will be starting the Clean Challenge on Jan 21st!

Monday:

Back Squat: 
1 Sets of 5 at 80% then.. 3 Sets of 6 at 70%

Strength Stamina: 
Every 2min for 12min
*Run 200m then
Hang Squat Cleans as
7-5-5-3-3-2
*increasing weight as you go (Suggested %, 60/65/70/75/80/85)

Tuesday:

Member of the Month WOD: 
“Kirstin”
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

Rx+: 115#/75#

Wednesday:

Weightlifting Focus:
Split Jerk + Jerk Balance
Every 90sec for 10 Sets
2/(1+1)
*building but staying controlled

Strength Stamina:
5 Sets of 2min on/2min off
AMRAP of
8 DB Power Cleans at 50#/35#
8 DB Push Press at 50#/35#

Thursday:

Strength: 
Sumo Deadlift
3 sets of 10 Reps at 60%

Conditioning:
For Time
21-15-9
Cal Row
Burpees to Plate 45#
Toes to Bar

Benchmark Friday:

Front Squat: 
1 Sets of 5 at 80% then.. 3 Sets of 6 at 70%

Benchmark WOD: 
“Open 13.5”
AMRAP For As Long As Possible
15 Thrusters (100/65 lb)
15 Chest-to-Bar Pull-Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.

L2: Thrusters at 75#/55# + Chin-Over Pull-Ups
L1: Empty Barbell + Jumping Pull-Ups

Saturday:

Team WOD:
Teams of 3 Waterfall Style
4 Rounds for Time
15/12 Push-Ups
12 Alt DB Snatches at 50#/35#
50ft SA OH DB Walking Lunges at 50#/35# (switch at 25ft)
400m Run

Sunday:

Strength Stamina:
20min AMRAP
100m Farmers Carry with 70#/53#
8 D-Ball Cleans at 100#/80#
40m Sled Push
30sec Double KB Front Rack Wall Sit

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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 […]

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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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