A Note to Yourself…

Be gentle on yourself. Not every day is your best day. Not every workout is your best workout. This day, when you are exhausted and beaten down from work, kids, and life, this workout is not a myopic reflection of who you are. You walked in the door and that is enough. You warmed up. […]

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My Trip to Haiti

Melissa Roza with kids from the Vertile House

Some of you may know that I visited Haiti this past summer (because who doesn’t want to take a trip to Haiti in the middle of summer?), but you may not know why: to volunteer with an incredible organization called The Vertile House. Founded in 2010 after the devastating earthquake that left tens of thousands […]

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Why Goals Don’t Have to Be Measurable

I’ve been thinking a lot about goal setting recently. Every top notch athlete and coach will tell you about the importance of goals. Watching the CrossFit Games this year, I found it interesting that when the top athletes are asked how they approach a workout, many of them have much more qualitative answers than you’d […]

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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 […]

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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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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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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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Help Out a Sanitas Member — Harvest of Hope Pantry Needs Donations

A note from Sanitas member, Riley Bright, Executive Director of Harvest of Hope Pantry in Boulder. The CrossFit community knows how important food and nutrition are to health, so what if you were in a situation where you couldn’t access good nutritious food? A 2016 study by Feeding America found that 1 out of 8 […]

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How to Lose Excess Body Fat & Keep it Off

We recently sent out a survey asking questions about members’ eating habits and nutrition goals. More than 100 people responded (thank you!) and there were a few things that stood out. The most important goal was losing body fat (65%) Consistency is the biggest impediment to achieving your goals The two things that work best […]

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