The man has come again to collect dues and he needs to be paid on Monday. No time cap. Finish what you start. Listen to this before:
Murph isn’t a walk in the park, that’s why you should come in and “Keep ya core tight, y’all because this s*** it about to be bananas, yo!”
You ready to do some hang power cleans? ‘Cause we got em! Things will kick off with some skill work at 60% and then we’ll finish with some lighter drop sets combined with hard bicycle efforts.
Do you like decreasing your level of fatigue in daily tasks like work and recreation? I sure do! That’s why we value the importance of aerobic conditioning workouts that last about 30 minutes at a heart rate at 70% of your max (Max HR = ~Your age – 220)
Intense Intervals Friday
Pre benching task
Step 1.) Find scissors
Step 2.) Find old t-shirt
Step 3.) Take said scissors and remove all unnecessary parts of t-shirt i.e. sleeves
After a little bench session, take that beautiful pump you got there and hammer out some 1:1 efforts of double unders, push-ups, and burpees.
Holy guacamole! Partner Saturday again? You guessed it! Find three people you can tolerate for one hour and pick your favorite of those three. Partners one and two will crush some pedals at an aerobically powerful pace (75%-80%) while partners three and four hold hands and walk a sandbag for an undisclosed distance for an undisclosed amount of time.
Butt Stuff Sunday
Final week of this back squat cycle. Volume should be decreasing at this point, but the intensity should be through the roof. Have your partner get in there with that spot. If you’re a good partner, you’ll whisper encouraging one-liners into their ear.
CrossFit Sanitas changed my life in 365 days! After one year of attending and reflecting back… I am amazed at the positive change it has had on my health, strength, mobility, and mentality in a rather short amount of time. It was a hard road, though…
“A desperate measure to not be so ‘fat’.”
I was rather athletic in middle and high school. I was involved in softball, tennis, weightlifting, and ran sprints in track. I was also on the chunky side, which of course, I got made fun over. I consistently won at the 100m dash and out-lifted all the girls (and even some of the guys) in the weightlifting class but I still wanted to be thin and I developed bulimia/under-eating as a desperate measure to not be so “fat”.
Fast forward 20-25 years, I weighed anywhere from 170-190 lbs, had high blood pressure, chronic acid reflux, and barely moved my body. Asthma, obesity, lack of fitness and physical illness discouraged me when I would attempt to be active, as I would get winded almost immediately and felt like crap all the time.
“It took 25 years to do the damage…undoing it was going to be a monumental task.”
I decided I needed to make a change and accepted that it would not be easy. It took 25 years to do the damage, so I knew that undoing it was going to be a monumental task, but I wanted to do it.
In August of 2017, my weight peaked at 198# and my gall bladder gave out due to a large amount of cholesterol stones that had formed over who knows how long. I got myself some counseling to address my issues of anxiety, under-eating and my inability to deal with stress in a healthy way.
Over the next nine months, I had managed to lose 20 pounds on my own thanks, in part, to being healthier emotionally. On the flip side, I still had high blood pressure (150s/upper 90s) despite being on medication, and a rapid resting pulse rate (90-100bpm).
In March of 2018, I had a near fatal incident after a blood clot worked its way into my chest. Had I not become more aware of my health, I would have ignored the symptoms, blown it off (as I had done in the past) and likely died had the clot got into my heart. This scared the s**t out of me and I realized that I needed something more. I started searching for gyms/fitness centers that had structured programs that I could join.
I attended a free class at CrossFit Sanitas on April 19, 2018 to check it all out and aid me in my decision. The class kicked my ass and I left shaking and exhausted, but felt a good vibe from it all at the same time.
“My body is now doing what I had once thought as the impossible.”
On April 19, 2019 I came in for a workout to celebrate my 1 year anniversary of CrossFit. However, I call it my birthday, as CrossFit has really changed my life in so many ways for the better. Basically, April 19, 2018 was when a “new me” was born.
For anyone wanting to try CrossFit or is new to the sport: it works! You just have to commit, be patient with yourself (it takes the body time to adjust to the changes made), listen to the coaches, and live a healthy lifestyle. I can honestly say that starting CrossFit has been one of the best decisions I’ve ever made. I love the workouts, (even when they kick my ass) and I always leave wanting more. I’m still working on eating enough to support my new energy level, but it’s a lot better.
What will this next year bring? My goals are to be able to do a strict pull-up without bands and handstand walk. Outside of those, my other focus is to keep on doing what I have been doing and always improving. We shall see what the next year brings!
Melissa Schmierbach has been a member of CrossFit Sanitas for over 4 years now! She is an amazing member of our community, showing up consistently every week. Her only hiatus was recovering from giving birth to her son, Huxley – a little man known for his amazing hair! Melissa is strong, and we’re always impressed […]
Going forward, the weekly preview will tell you the focus of the workout and its intended stimulus instead of simply what we’re doing each day. The preview will also include a deeper look into one day a week to allow a better understanding of why we do what we do. Monday: Today will include back […]
Summer is a time of transition for a lot of humans in Boulder, and as some move on to achieve new levels of greatness, we get the opportunity to welcome some amazing new people to our team at CrossFit Sanitas. Aleks will be working at the front desk and will be yet another fantastic resource […]
From May 5 to June 4, practicing Muslims will be fasting from sunrise to sunset each day for Ramadan. For Muslims, Ramadan is a month of fasting, prayer, reflection and community. But for Muslims who like to workout and stay active, the fasting can lead to some complications. Below are a couple of tips to ensure […]
CrossFit Kids begins May 21! Click here for more info. Your weekly preview described in the words of Coach Antonio… Mixed Modal Monday A nice little hypertrophy pulling session followed by 3 rounds of some running, pull ups, and push ups. FUN! Weightlifting Tuesday Some quality squat clean action and then CORE SMASH. SUPER! Threshold Wednesday […]
The April Challenge Results Are In! We had great participation during April’s Core Challenge and the results were very close! The winners: 1st Place: Lisa Stock with 2180 Reps Completed 2nd Place: Erica Van Steenis with 1813 Reps Completed 3rd Place: Kathleen Dehaven with 1696 Reps Completed 4th Place: Tania Martin with 1481 Reps Completed […]
If you haven’t heard, we were recently named the Best CrossFit Gym (4th year in a row) and Best Place to Workout in Boulder (3rd year in a row) by the Colorado Daily! I’m going to keep this short. Thank you. Truly, though. Thank you to everyone in the Sanitas community; to those still here, to […]
Going to the gym and giving it your all is important, but what’s more important is consistency. And the only thing that will make you feel better than being consistent in the gym, is getting rewarded with free stuff for that consistency! This summer, we’ll raffle off prizes for all of you that continue to […]