*Special note that Labor Day is Monday and we only have two classes. They are at 8:30am and 10:00am to allow more time to properly warm you up for the workout and allow you to hit a longer Hero WOD.
The rest of the week will progress per norm, but we have our Clean Challenge kick-off potluck Thursday night at 6:30pm. For those doing the Clean Challenge this will be a great time to meet your teammates and talk to your coach.
During every Clean Challenge (and any good nutrition program), the first thing we’re concerned about is the quality of food you’re putting in your mouths. All by itself, this approach has shown to be greatly beneficial for most Challengers, as well as for the general population. The second thing we’re concerned about is how much you should eat – both in calories and macros – for your desired body composition. Simply taking these two things into account means, for the vast majority of people, that they’ll reach their goals.
Once you’ve honed those two things, the next step is nutrient timing. Especially important if you’re really active (5+ days of 45-60 minutes of intense exercise per week), nutrient timing can have a huge effect on how your body adapts to exercise-induced stress.
I’m more guilty than anyone of this. I’m feeling crunched on time at the end of a long day, and so instead of cooking the food I have at the house, I drive somewhere for take-out so I can eat NOW. I mean. It takes about 45 minutes to cook ground beef. 3-4 hours for […]
The Weekly Outlook This week we will see some specific strength work on Monday, Wednesday, Thursday, and Sunday. On Friday we will be re-tesing an Open workout to see how you all have come along since March! Expect some good technique work on a few different skills as well as strength progressions. Monday: Strength: Overhead […]
Alright, you’ve honed your macros, you’re getting all your veggies, and your hydration is on point. Now: are you getting all the nutrients you can from your food? We were pumped to find “To Poach, Sauté, or Microwave? That Is the Question.,” a post on Chris Kresser’s site about the ins and outs of cooking […]
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 […]
A lot of what we do in CrossFit is very fast-paced. Not only in CrossFit, but in life! We are rushing to get our kids to school, to meet a deadline, to get to a meeting, or simply walk from point A to point B. Unfortunately, for most of us, our eating habits are not […]
For the month of August our member of the month is Chelsea Shettler. She has been a strong and consistent member of the CrossFit Sanitas community for almost 2.5 years. The strides that she has made over that time are a true testament to her dedication and consistency in the gym. Chelsea is a staple […]
Meal prep and food prep may sound like the same thing, but there are slight differences between them. Depending on your environment, the busy-ness of your schedule, or the type of personality you have, one may work better for you than the other! What’s meal prep? Meal prep is the act of literally planning and preparing […]
I eat lunch out a lot and from the survey, we learned that many of you do as well. In general, eating out is obviously not ideal from a health standpoint. You want to eat healthy but then find yourself with friends at The Rio eating Mexican food. Of course now you need some chips […]