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The Weekly Preview!

The Weekly Outlook

*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.

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Nutrient Timing: Leaning Out vs. Adding Muscle

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.

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What’s Faster? Eating Out or Eating at Home

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 […]

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The Weekly Preview Aug 27-Sept 2nd

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 […]

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The Best Cooking Method for Nutrient Retention

best cooking method for nutrient retention

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 […]

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How Eating Slower Can Help You Lose Body Fat

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 […]

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August Member of The Month: Chelsea Shettler

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 […]

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Meal Prep versus Food Prep: What’s Best for You?

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 […]

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