Crossfit Sanitas Crossfit Boulder, CO Thu, 28 Aug 2014 03:31:04 +0000 en-US hourly 1 Oly 8-28-14 Thu, 28 Aug 2014 03:31:04 +0000
  • 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75% x 3 sets
  • Snatch Pull – 95% (of sn) x 3 x 2, 100% x 3 x 2
  • Back Squat – 75% x 5 x 5
  • Push Press – 75% x 5 x 5
  • ]]> 0
    Endurance 8-28-14 Thu, 28 Aug 2014 01:55:02 +0000 Warm-Up

    Group Dynamic


    Power clean and Jerk

    Workout of the Day
    in 10 minutes
    Run 1 mile
    then… complete AMRAP in remaining time
    5 Power clean and Jerk 135/95
    10 Toes to bar

    in the next 10 minutes
    Run 1 mile
    then…Complete AMRAP in remaining time
    5 thrusters 135/95
    10 Pull ups




    ]]> 0
    Thursday 8-28-14 Thu, 28 Aug 2014 01:46:21 +0000 Warm-Up

    Iron Scap (5 min)

    10 minute AMRAP
    10 Goblet Squats
    10 Supine Ring Rows
    10 Lateral Lunges
    250m Row

    Ring Push Ups+ pull up options

    Workout of the Day
    Every Other minute for 12 minutes
    Even: 8x KB Swing + 8x Box Jump
    Odd: 8x Ring Push ups +8 Pull ups

    L1: Russian / 12” + step down
         Push up, Ring Row
    L2: 53/36. 24/20
    L3: 72/53, 30/24

    ]]> 0
    Clean Challenge Starts Monday, September 8th! Wed, 27 Aug 2014 16:17:16 +0000 Sign up for Clean Challenge

    It’s time to come clean after a great summer! Over 300 prior Sanitas Clean Challenge participants have lost an average of 3% body fat. The magic formula: eat well, work out, destress, rest, repeat. You’ll be amazed what a difference 30 days of clean living can make to your health and happiness.

    CrossFit Sanitas Clean Challenge Open4You’ll set your personal baseline the week of September 8th with “Before” photos, body measurements, fitness tests and optional body fat scan. We take all the guesswork and willpower out with a daily scorecard and online tracking and digital meal plan/recipe generator, courtesy of our best-selling paleo author friends, Chris Kresser and Robb Wolf.

    Your coach and team assignments ensure you get all the support (and peer pressure!) you need. And you’ll compete for great individual and team prizes like a week of paleo meals, free massage, cool crossfit gear and our grand prize of a full year of pastured Colorado bacon from Locavore!

    For those seeking to develop a healthier relationship with food, we are hosting an Eating Psychology seminar with nutritionist Heather Kelly on September 21st from 4-6PM. Heather is irreverent and awesome, and this is a must for anyone seeking to develop a healthier relationship with food. Bring a friend, non-members are welcome! Sign up on the events page.


    Commit to the following for 30 days:

    • Cut out inflammatory foods for 30 days – grains, dairy, sweeteners (real and artificial), refined seed oils, alcohol, processed and refined foods, etc. 
    • Exercise 5 days and rest 2 days weekly
    • Sleep 7-8 hours each night
    • Commit to 5 minutes of daily silent meditation, walking or yoga. 

    Sign up for the Clean Challenge

    image-chris-robb-homeTHE HOW

    • You’ll be assigned to a team and a coach
    • You’ll receive a free copy of Your Personal Paleo Code by Chris Kresser
    • You’ll gain access to Paleologix, Chris and Robb’s online tracking tools, recipe generator, worksheets, guides, etc. (see more on that below)
    • Participate in before/after fitness tests
    • Take before/after photos and hip and waist measurements at the gym (these photos will not be shared without permission.  Wear tight clothes and use the same outfit before/after so you can really see results).  
    • Body Fat testing is optional – $65 for before and after dunk tank. Please sign up in advance using the links below in the “Schedule” section. For more details see this post.
    Time of Day Date Female Photographers
    5:30am – 8:30am Sept 8 & 10 Annaliese
    8:30am – 6:00pm Sept 9 Stacey
    Time of Day Date Male Photographers
    5:30am – 8:30am Sept 9 Cole
    8:30am – 7:00pm Sept 8 & 10 Tom


    Locavore Delivery

    Highest Score (Grand Prize!)

    • 1-year supply of bacon from Locavore


    Best Before & After PhotosCaveman Cafeteria

    • 1 week of paleo-friendly meals from Caveman Cafeteria


    CrossFit-Sanitas-Massage-TherapyHighest Body Fat % Lost

    • 60-minute massage plus a CrossFit Sanitas hoodie



    bacon heart 2Best Team Score

    • T-shirts and bacon!!!



    Everyone that signed up in January already has access to these tools.  If you missed that Clean Challenge or if this is your first, you’ll have access to everything listed below and you’ll also get a copy of Chris’ NYT Bestselling Book, Your Personal Paleo Code.

    • Paleo Recipe Generator – more than 700 recipes, filter by ingredients, meal type, time to prepare, etc.  Generate meal plan for one meal, one day or one week and shopping list is easily viewed on your phone.

    Paleo Recipe Generator  Paleo Recipe Index

    • Progress Tracking Tool - tracks 50 health markers so that you can watch improvements in digestion, energy, sleep, craving, waste size, concentration and more.
    •  eBooks – 30-Day Reset, Paleo Action Workbook and Paleo Support Workbook
    • 14 Guides – Paleo Quick Start, Paleo Diet Troubleshooting, Paleo on a Budget, Kitchen Equipment, Fats & Oils, Nuts & Seeds, Dressings, Condiments, Substitutions, Dining Out, On the Go, Fermented Foods, Bone Broth and Supplements
    • 6 Worksheets & Cheatsheets – Food Plan, Foods to Eat & Avoid, Food Diary, Paleo Foods & Pantry Staples, Paleo Shopping Guide & List
    • 9 Steps to Optimum Health – this is a great place to start if you haven’t read Chris’ book yet; 84 pages that sum it all up
    • Deep Relaxation Audio Program – I listen to this when I’m trying to nap or when I’m having trouble falling asleep…and it really works!

    CrossFit Sanitas Boulder Spring Clean Paleo Challenge

    Sign up for Clean Challenge


    September 4th-5th

    Monday, September 8th – The Challenge Begins

    Tuesday, September 9th

    Wednesday, September 10th

    • Baseline Fitness Test 2

    Friday, September 12th

    • Baseline Fitness Test 3

    Sunday, October 6th-10th

    • Retake fitness tests
    • Retest body fat
    • Take “After” Photos and body measurements
    • Awards ceremony paleo potluck to share your favorite recipes



    ]]> 0
    Teens 08.27.14 Wed, 27 Aug 2014 15:09:17 +0000 Warmup: 
    5 Rounds:
    2 wall walks
    4 high Box Jumps
    6 DB Strict Press
    10 air squats


    Shoulder to Overhead + Slam Balls

    Every 2min for 12min 
    10 Slam Balls
    10 Scissor Jumps
    10 Shoulder To Overhead

    ]]> 0
    Strength 8.27.14 Wed, 27 Aug 2014 03:31:06 +0000 Strength
    1 minute plank hold
    kb thrusters
    KB cleans
    1 minute plank hold

    A. Clean Complex (AHAP)
    EMOM 1-5
    3 muscle cleans
    EOMOM 6-10
    2 power cleans
    EOMOM 12-18
    1 clean pull +
    1 hang clean pull +
    Hang clean

    B. Kneeling squats w/band

    C. WOD
    AMRAP 6
    10 lunges w/bb
    3 S2O
    5 burpees over the bar.

    Post your scores to the Whiteboard.

    ]]> 0
    Wednesday 8-27-14 Wed, 27 Aug 2014 01:46:04 +0000 Warm-Up

    Three sets for quality
    10x X-Band Squats
    10x X- steps
    10x Prone leg lifts
    10x Single leg hip bridges


    In 7 minutes or less build to a heavy high bar
    Back Squat

    Workout of the Day
    18 Min AMRAP
    For total meters (row)
    Every 3 minutes 3x Back Squats @80%

    L3: 80%

    ]]> 0
    Endurance 8-26-14 Tue, 26 Aug 2014 01:49:52 +0000 Warm-Up

    Group Dynamic


    Thoracic control during KB swings

    Workout of the Day
    Every 4 minutes for 20 minutes
    Row 500m
    15 Kettlebell Swings
    15 Burpees

    ** this is a re-test


    ]]> 0
    Tuesday 8-26-14 Tue, 26 Aug 2014 01:45:33 +0000 Warm-Up

    Crossover Symmetry (activation)


    Find your 1 rep max.
    Every 60 seconds for 7 min “

    Workout of the Day
    7 min AMRAP
    7x Hang Power Snatch
    30x Double unders

    L1: High Hang+ Speed Singles
    L2: 65/45lbs
    L3: 95/65

    ]]> 0
    Why Adding a Variety of Fats to Your Diet is Beneficial Tue, 26 Aug 2014 01:00:45 +0000 We’ve all been sold on the importance of getting fat in our diet. We need fat for energy, to control our appetite and cravings, to help keep our cells healthy and absorb nutrients, and so much more!

    We now carry Tallow and Lard from a company called Fat Works, specializing in high-quality, clean, pasture-raised fats.

    But I already have a giant tub of coconut oil! And you should keep using it; but it’s important to give your body a variety of fats, and not just stick with coconut oil and grass-fed butter.  Here’s why:

    • Allows access to a wider variety of micronutrients and phytochemicals. Think of all the various antioxidants associated with the greens, reds, yellows, purples, and oranges in fruits and vegetables. Think of how vitamin and mineral content differs between foods. The same holds true for fats.
    • Variety is the key to food enjoyment. Eating the same three things is a sure path to food boredom. Eating should come with a serving of sensory enjoyment. This stuff tastes awesome and can be used in cooking, baking, sautéing, etc. 
    • Practice what you preach! Crossfit is about variety and making sure that your body is always adapting to new stimulus, so to extend the idea to ones diet doesn’t seem like a far stretch, right? It’s all about balance.

    Different Fats Have Different Benefits

    Lard: Pasture-raised lard can have up to 300-500 mg per tablespoon of Vitamin D and has a much different fatty acid profile than tallow. Also, the main fat in lard — oleic acid — is a monounsaturated fat linked to decreased risk of depression.

    Beef Tallow: This is one of the best sources of CLA, which has shown to be fat burning and heart protective. It’s also a 49% mono-unsaturated fat and tallow is also rich in stearic acid. In a study in the American Journal of Medicine, eating beef on a daily basis improved cholesterol levels; it was the stearic acid in the meat that was said to be responsible for the positive changes.

    Duck Fat: Is high in mono-unsaturated fat like olive oil and has linoleic acid, an essential fatty acid that keeps cells healthy, boosts calcium absorption, and aids in kidney function.

    Like all good fats, Fat Works products keep for a very long time!

    • Tallow with last at least a year in or out of the fridge.
    • Lard will last a good year in the fridge.

    Check out these products in our retail area.  They both sell for $19 per jar.

    ]]> 0