Understanding the Spiderweb within Us, aka The Fascia

“Fascia is your soft tissue skeleton” — Andry Vleeming The fascia, most often overly simplified to be described as our connective tissue, is a continuous structure throughout our body. Think of a spiderweb. The structure of a spiderweb is 3-dimensional. The web matrix is both around the outside, as well as weaving through the inside. If […]

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Meet Emily Wishall: Rolfer at CrossFit Sanitas in Boulder

Emily graduated from the University of Kansas with a Bachelor’s Degree in Exercise Science. Her original plan was to become a physical therapist, so she did a full-time 4-month internship with a physical therapist specializing in myofascial release. This internship is what propelled Emily’s interest in the fascia, the connective tissue or soft tissue skeleton […]

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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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When Should I Eat After My Workout?

Do it ASAP! Ideally, within 30 minutes of finishing your workout. This is your “anabolic window.” Refill your muscles and liver immediately after you finish exercising. Ideally this should be a liquid meal that will speed the absorption of protein and carbohydrates into your bloodstream. Immediately after exercising, your body begins repairing damaged muscle proteins, […]

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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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Rest. You’re Probably Not Getting Enough…

We all love to push our limits, test ourselves, and get a good workout in. It’s fun. It yields results. Working out is sexy. But you know what else is sexy? Rest. Working Out Is A Stressor on the Body (and Mind) Even though working out is beneficial in terms of cardiovascular health, metabolic health, […]

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Overhead Squats: Why Your Wrists Hurt and How to Fix It

The Problem Plain and simple — you don’t overhead squat or snatch enough to cause an adaptive response making the bones of your hands and wrists, as well as the muscles that support those joints, stronger. A new position can be a weak position and some pain may come with it. The Solution Try accumulating […]

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