Moving with intention: The key to avoiding injury and getting stronger

When you’re in a workout, are you moving with a purpose or are you just moving weight? Something I still hear ringing in my ears from my military years is, “Move with intent!” That sentiment relates to CrossFit extremely well. When you’re swinging a kettle bell, are you achieving full, aggressive hip extension every time, […]

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Try cold-water immersion for reduced soreness and better recovery

cold-water immersion therapy

One of our favorite amenities here at CrossFit Sanitas is the cold plunge pool. Otherwise known as cold-water immersion or “cryotherapy baths,” cold plunge pools are a form of cold therapy that’s rising in popularity among athletes for reducing inflammation, speeding up recovery time, boosting mood and more. Set at 59°, it’s the perfect complement […]

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Workout willpower: Do you really need it?

In my pre-CrossFit days, I logged endless, uninspiring hours on the track, treadmill, elliptical, and weight circuit. There was no workout without willpower. I needed it to drive to the gym, to step on the machine, to ignore my tweaked knee, to crank out that extra mile. I had to convince myself that this workout – […]

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The Benefits of Rolfing and How it Works

What is Rolfing Structural Integration? We all walk around with our ‘story.’ Our posture and movement patterns have come about over time from repetitive movements, genetics, beliefs, traumas, and held emotions. These patterns have served us. However, overtime these patterns can result in pain, strain, and misalignment. Alignment is essential to all of us, but […]

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Why We Should All Approach CrossFit Like Pregnant Women

Guest blog post from Sanitas member/competitor/lawyer/mom/badass, Trina Ruhland My first day of CrossFit in 2011 — my very first coach at my very first class, Matt Chan, asked each member why they wanted to do CrossFit. Answers ranged from “a hot bod” to “get in shape” to “I’m bored with my workouts.” When my turn […]

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The Importance of Being Uncomfortable

One of the things I love about CrossFit is the people it attracts. They’re not afraid to take risks, to look stupid, to try something new. Very few people walk into Sanitas and already know how to snatch, walk on their hands, do a pull-up or muscle-up, etc. But after enough time and effort, people […]

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How Strength Training Improves Endurance Performance

In the past, training was all about volume. Old school trainers coached that the more you ran, cycled or swam, the more endurance you’d have for each. After all, practice makes perfect, right? While the thought process was solid – because practice does improve many performance markers – too much of one thing can be […]

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You Are Not a Statistic, So Stop Acting Like It

“The average of a population is meaningless to you as an individual” This quote resonated with me last night on my drive home from the gym. Many people tend to focus on how they compare to the average on the curve. If you’re on the right tail of the curve, you’re better. If you’re on […]

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Core training for PR’s and bigger gains

Understanding the basics of core training will help you achieve PR’s and bigger gains. The core refers to more than just the abs. It encompasses the entire musculature of the torso, including the shoulders, scapula, abdominals, obliques, erectores, glutes, hip flexors, adductors and more. The core is responsible for transmitting forces from the upper body […]

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