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Free Member Strength Meet and Taco Bar on Saturday, Aug 24

Strength CrossFit SanitasEvery day, CrossFit brings the exhilaration of athletic competition to folks of all ages, sizes and experience levels. On August 24th, Sanitas is taking it to a whole new level with the friendliest, most fun Strength Meet ever. Plus, it’s free! If the mental picture of yourself competing in a formal strength meet makes you laugh, cry or just scratch your head – this is definitely the competition for you!

Sign up here! It’s totally free!

Top 10 Reasons To Join us

Sanitas Strength Meet1) You need more spice in your life!   This is a first-in-your-lifetime opportunity to compete in a judged lifting event.  If it’s not on your bucket list, it should be!  (Yes, Freshies right out of BaseCamp — even you).

2) We will be taking flattering photos and posting them on Facebook so you can share with your incredulous friends. A few hours of fun, a lifetime of memories…

3) We will have judges for each station, so you’ll get personalized feedback on technique.

4) You’ll establish a baseline from which to measure future improvement.  

5) You might just ring the bell with a PR or three — and as we all know, there is nothing like a PR!

6) Your fellow athletes need your support, and it’s a blast to watch others compete.

7) You’ll enjoy a delicious (and free!) farm-to-table taco bar, courtesy of Craig from Locavore.  If you’d like, please bring a paleo snack or side to share.

8) You’ll get to watch the Sanitas coaches compete against each other after the member competition is done.  Will Dan’s bodyweight advantage offset Caleb’s 300+ pound power clean?

Clean9) You’ll be competing for nearly $1,000 in prizes to top 3 men and women in both over and under 40 divisions.  Lifts are divided by body weight, so in here, size doesn’t matter.

10) You will be cheered on personally by an adoring throng… and it will feel great!  (we promise)

The Strength Meet is free and open to the public, so bring cheerleaders. The Taco Bar is free for members/kids and $10 for guests.  

Sign up here! It’s totally free!

Schedule, logistics and prizes:

9a:  Check ins and mobility with Coach Matt

9:30a:  10 minute orientation.

10:00a – 11:45a:  Competition begins.  Rotate through 3 stations:   Strict Press, Back Squat and Power Clean. 20 minutes to increase weight until you find your one rep max.  When you hit a PR, ring the bell!

11:45a – 1:30p:  Chow time, cold plunge.

12:00p – 12:15p:  Awards ceremony.

12:30p – 1:30p: Coaches competition.

Prizes for each division (subject to change):

1st Prize: 60 min 1:1 private oly lifting session + Free BaseCamp for a friend

2nd Prize: CFS t-shirt

3rd Prize: Paleo snack

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Sit Less To Perform Better And Live Longer

Sit less perform better and live longer

Sitting has been getting a lot of attention lately with multiple studies showing the detrimental affects long periods of inactivity has on your health. People are sitting an average of 9 hours a day at work, in their cars and at home watching TV, which is about 2.5 hours longer than they are sleeping. 

Sitting more than 6 hours day has some scary consequences including:

  • The risk of heart disease increases by up to 64%
  • Your life expectancy drops by 2-7 years.
  • You increase your risk of colorectal cancer and breast cancer (they estimate 90,000 new cases a year are from sitting)
  • For every 2 hours you spend sitting down, your chance of contracting diabetes goes up 7%,
  • You are more likely to have insomnia and depression

And perhaps scariest of all is your otherwise healthy lifestyle doesn’t help counteract all the hours in the chair. That’s because siting for long periods of time cause your body to shut down on the metabolic level – your circulation slows and you burn fewer calories. Fat burning enzymes reduce to 50% and maybe one of the reasons you may not be able to lose weight.

Fat from sitting too much

When you sit your hip flexors and hamstrings shorten and tighten while spine supporting muscles become weak and stiff. This can lead to problems like chronic lower back pain.

Sitting also decreases your mobility, restricting your body from getting full range of motion and affects the development of strength, power and speed you can perform a movement with. Poor mobility is demonstrated in CrossFit movements that require both stability and flexibility – such as overhead squats.

During his recent mobility clinic, Coach Matt talked about how many people associate injury with intense exercise like running and CrossFit. However, it’s not the movement patterns that cause issues, rather damage and dysfunction caused from bad daily habits like sitting too long. The exercise merely highlights these dysfunctions.

With all the detrimental affects, it’s easy to see why sitting is being called the new smoking; each hour of sitting is equivalent of smoking a cigarette. 

Sitting is the smoking of our generation

Start being aware of how much time you are spending sitting down and look for ways to reduce time. Here’s some easy ways you can do this:

1. Use a stand up desk.

Standing at your desk causes you to burn 50% more calories an hour than sitting. It also alleviates the pressure on the spine, organs and joints that sitting creates. While at first it may seem that it’s easier to work sitting down, after working standing you’ll notice that you have more energy and that helps you to work more effectively.

You can get an adjustable desk for a few hundred dollars, or can convert your existing desk for as little as $30. There are a lot of creative examples available online on how to do this.

I converted my desk using two folding stools and a shelf from Home Depot. Simple, cheap and what it lacks in elegance it makes up in for by requiring absolutely no skill or power tools to put together.

Do it yourself stand up desk

2. Change how you watch TV

TV is the modern meditation. People use it relax and unwind, but much like smoking, the illusion of relaxation hides the bigger problems it creates. On top of all the problems from sitting, the blue light emitted from electrical devices halt the production of melatonin, throws off your biological clock and disrupts your sleep which affects your mood and health.

Sit Less To Perform Better And Live Longer

Minimize your TV consumption to less than 2 hours a day and stop watching a couple of hours before you want to sleep. If you are watching TV, instead of being a couch potato:

  • Mobilize – if you are going to be in the pain cave, you might as well be entertained.
  • Watch TV on your laptop while you do housework
  • Exercise during the commercials or as a game during the show – check out our Inspiration to Sit Less Pinterest board for example workouts.

3. Mobilize your hips regularly when sitting for longer than 5 minutes.

By mobilizing regularly throughout your day as you are sitting, you prevent the muscle from shortening and the joint becoming stiff.

Start by bending your leg across your opposite knee.

Mobilize: Sit up straight

You can play around with position of the knee to stretch different muscles.

Play around with the position

Keep spine straight and core tight. Stick butt back and fold forward.

bend forward with flat back

If you experience pain, support your knee by holding it closer to your body.

Hold for at least 1 minute on each side and repeat regularly as you sit. 

4. Move around regularly

When you do have to sit, set an alarm to get up and move around. Go for a 10 minute walk every hour. If you are at work try turning some of your regular activities into opportunities to stand and move around:

  • Visit your colleagues instead of emailing them
  • Stand while talking on the phone.
  • Go on walking meetings where possible.
  • Take an active lunch break

5. Prioritize mobility


Mobility is just important as your WODs. By understanding where your personal mobility issues lie, you can begin to focus on bringing your body back into balance. Some ways you can do this are: 

  • Attend the Mobility WODs on Tuesday and Thursdays at 8:30am.
  • Mobilize before and after your workouts.
  • Test your functional movement across 7 core exercises during the Mobility Clinic and create a plan to improve your overall mobility.
  • Get regular massages to help lengthen the muscles.

We’d love to hear some of your tips to sit less. Share them with us in the comments below.

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Rowing Clinic – 7p, Tuesday Aug 6th

Ready to reach the next level with your rowing?  Tom Wells will be leading a clinic this Tuesday night that will help you become more efficient with each stroke.  Tom was a D1 rower at Boston University for four years and spent the next several years as a semi-pro. Tom brings years of practical experience […]

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CrossFit Teens & Kids: Boulder’s Newest Fitness Program at CrossFit Sanitas

CrossFit Teens Boulder

That’s right, it’s not just for adults. CrossFit Kids is a program designed specifically for teens and kids, ages 3-18.  With tailored programs for each age range, CrossFit provides a fun, challenging and supportive environment for youngsters, tweens and teens to make measurable improvements in their fitness. CrossFit’s broad and inclusive definition of fitness makes […]

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Mobility 7-30-13

Test/Retest Internal Shoulder Rotation: Crab Walk or Ring/Box Dip Mobility 2min Banded Bully x 2 Arm Anterior Shoulder Smash KB Arm Bar Sink Mobilization with Band Bonus 3x250m Row 4 minutes Banded Olympic Wall Squat

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Mobility Clinic at CrossFit Sanitas

Coach Matt will be running a Mobility clinic Wednesday night to teach movement assessment and discuss ways to decrease joint pain and improve performance through mobilization techniques. While Mobility might not be as sexy as lifting big weights or getting a muscle up, it is super important to your CrossFit success. Without proper shoulder and hip mechanics, movements like […]

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Mobility 7-23-13

Prep Shoulder Circles + Dynamic Warm Up Test Overhead Press Position Mobility 3 x 20 second bar hangs MOB Posterior Shoulder Capsule, First Rib, and Lats 3×10 Wall Slides Retest Overhead Press Position      

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Sanitas ROCKS Fitness on the Rocks

Fitness on the Rocks CrossFit Sanitas Boulder

Thousands of athletes. Florescent colors. Loud music. And all the pre-workout you can consume. All this culminated to a massive event at Red Rocks that brought people from all over Colorado to spend an entire day getting fit! There was Body Combat, Zumba, rowing competitions and of course, CROSSFIT! CrossFit Sanitas represented the entire CrossFit […]

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Mobility 7-18-13

Mobility Prep Dynamic Warm-Up Review: Mobility and Technique of Burpees Test: 10 Burpees Mobility Hip Flossing Release Thoracic and Lumbar Spine + Hamstrings Hamstring and Posterior Chain Stretch Retest: 10 Buprees  

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Paleo Bacon Wrapped Stuffed Peppers Recipe

Paleo Bacon Wrapped Stuffed Peppers

Ingredients: 1lb of chorizo (or protein of choice) 1 cup of finely chopped vegetables such as onions, carrots, celery and mushrooms Peppers for stuffing. Use a variety of peppers so that people could pick how spicy a pepper they wanted. Aneheims are a great size and have a little bit if heat. 1 piece of […]

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