Crossfit Sanitas http://www.crossfitsanitas.com Crossfit Boulder, CO Thu, 18 Sep 2014 12:05:20 +0000 en-US hourly 1 http://wordpress.org/?v=3.8.4 Endurance 9-18-14 http://www.crossfitsanitas.com/endurance-9-18-14/ http://www.crossfitsanitas.com/endurance-9-18-14/#comments Thu, 18 Sep 2014 12:05:15 +0000 http://www.crossfitsanitas.com/?p=9410 Warm-Up
Group Dynamic

SKILL
KB Push Press

Workout of the Day

Every 4 minutes for 20 minutes
60 m Sled Push
25 KBS
20 KB push press(10each arm)

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Oly 09-18 http://www.crossfitsanitas.com/oly-09-18/ http://www.crossfitsanitas.com/oly-09-18/#comments Thu, 18 Sep 2014 01:56:41 +0000 http://www.crossfitsanitas.com/?p=9315
  • Oly 09-18
  • Power Clean – 70% x 3, 75% x 3, 80% x 3, 3RM
  • Power Jerk – 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
  • Overhead Squat – 70% x 3, 75% x 3, 80% x 3, 3RM
  • 5 sets; no rest:
    5 1-arm DB hangpower snatch/arm
    8 pull-ups

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    Thursday 9-18-14 http://www.crossfitsanitas.com/thursday-9-18-14/ http://www.crossfitsanitas.com/thursday-9-18-14/#comments Thu, 18 Sep 2014 01:45:54 +0000 http://www.crossfitsanitas.com/?p=9341 Warm-Up

    3 Rounds for quality
    30m CrabWalk
    30m Primal Crawl
    10 Air squats ( 3131 Tempo)
    10x Lat/Foam roller reach

    SKILL

    Five sets
    A1. Pull Ups x 5
    rest 30 seconds
    A2. Dips x 5
    rest 30 seconds

    Workout of the Day
    “Every other minute for 16 min

    Even: Bench press x 3 @60%

    Odd: Pendalay Row x3″

    Levels:
    L1: DBs
    L2: 50%
    L3: 60%

     

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    Our Relationship with Food w/ Heather Kelly http://www.crossfitsanitas.com/our-relationship-with-food-heather-kelly-boulder/ http://www.crossfitsanitas.com/our-relationship-with-food-heather-kelly-boulder/#comments Wed, 17 Sep 2014 18:13:52 +0000 http://www.crossfitsanitas.com/?p=9355 Gain the insights and motivation to build positive life-long habits with food.

    Join Heather Kelly, Certified Sports Nutritionist, from OPENutrition to:

    • Examine your relationship with food
    • Understand and recognize stress and binge eating
    • Plan simple strategies at meal and snack time
    • Learn how stress, negativity and calorie restriction sabotage weight loss
    • Build a healthy and satisfying relationship with food

    “Heather’s presentation on Our Relationship with Food was one of the best presentations we had at Alpine CrossFit. Participants learned practical lessons on how to manage the link between their emotions and what and how much they eat. I would recommend this to anyone!”

    — Coach Trish, Sanitas Coach

    “In comparison to the many different ways I have seen material presented as a student and professional with a focus in psychology, the year long Psychology of Eating Certification course, which is the basis for Heather Kelly’s presentation “Our Relationship with Food”, challenged me on a deeper level and made me want to delve into new aspects of health, nutrition, awareness, presence and so much more.”

    — Rich Chenoweth, Sanitas member

    “Our Relationship with Food is one of my favorite things to discuss.  The what, when and how much of eating are driven so much by our emotions.  This program will help you examine your own habits and give you the tools to make changes where necessary. Knowledge is power and this knowledge can help both you and your loved ones.”

    — Heather Kelly, OPENutrition

    This is the last seminar Heather will be hosting this year, and perhaps even longer, so don’t miss out!

    When: Sunday, Sept. 21st from 4p – 6p

    Where: CrossFit Sanitas, 2525 Arapahoe Ave, Boulder, CO 80302

    Tickets: $35 each or 2 for $25. Kids and teens are free!

    Purchase Single Ticket      2-Pack for $25 each

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    The Best Paleo Waffles (no grains, dairy or sweeteners) http://www.crossfitsanitas.com/the-best-paleo-waffles-no-grains-dairy-or-sweeteners/ http://www.crossfitsanitas.com/the-best-paleo-waffles-no-grains-dairy-or-sweeteners/#comments Wed, 17 Sep 2014 15:02:45 +0000 http://www.crossfitsanitas.com/?p=9369 Paleo Waffles (makes about 6 waffles)

    • photo 28 eggs
    • 2 cups almond flour
    • 2/3 cup milk (almond or coconut milk work as well)
    • 6 tablespoons coconut oil (melted)
    • 3/4 teaspoon baking soda
    • 1/4 teaspoon salt
    • 2 bananas
    • Spices – add to taste, cardamom and cinnamon are good
    • 2 tablespoons coconut flour
    • Additional coconut oil (melted or in a spray can) 

    Blend everything together in a blender except the coconut flour. Slowly blend in coconut flour and make sure it’s well absorbed (may need a little more or a little less depending on size of bananas). Brush or spray oil onto heated waffle maker. Pour batter into waffle maker and be sure not to fill it too high. Cook for two minutes. Top with berry topping, butter, real maple syrup, apple sauce, yogurt, etc.

    Optional topping

    • Heat 1 bag of frozen strawberries until defrosted (other berries and fruit as well)
    • Use hand blender to thicken

    photo 4photo 1

     

     

     

     

     

     

     

    I used the the Presto FlipSide Belgium Waffle Maker which is $35 on Amazon right now.   

    photo 5

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    Elisa and Dwight Represent Sanitas at The Colorado Open http://www.crossfitsanitas.com/elisa-and-dwight-represent-sanitas-at-the-colorado-open/ http://www.crossfitsanitas.com/elisa-and-dwight-represent-sanitas-at-the-colorado-open/#comments Wed, 17 Sep 2014 14:10:04 +0000 http://www.crossfitsanitas.com/?p=9381 The Colorado Open at Front Range CrossFit is a grueling 3-day event with 9 different workouts and it’s one of the premier events in Colorado. Elisa took 2nd in the Open Division out of 27 women. Dwight competed in the brutal Pro division and came in 10th against a field of nothing but Regionals competitors. You guys are AWESOME…way to go!

    RX shots CrossFit Sanitas competitor 2

     

     

     

     

     

     

     

    Check out all the photos from the event taken by RX Photo

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    Strength 9.17.14 http://www.crossfitsanitas.com/strength-9-17-14/ http://www.crossfitsanitas.com/strength-9-17-14/#comments Wed, 17 Sep 2014 03:05:28 +0000 http://www.crossfitsanitas.com/?p=9393 Strength
    Warm-up:
    Hip Mob

    Catalyst Warm-up

    A. Clean pull, flat footed, 6×2 reps @ 80% of 1RM clean

    B. Power clean + hang clean + jerk x 6 sets AHAP
    *Three movements performed unbroken.

    C.10 rounds for time:
    5 bench press
    5 strict pull-ups
    5 T2B
    **15m time cap**

    Post your scores to the Whiteboard.

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    Wednesday 9-17-14 http://www.crossfitsanitas.com/wednesday-9-17-14/ http://www.crossfitsanitas.com/wednesday-9-17-14/#comments Wed, 17 Sep 2014 01:50:24 +0000 http://www.crossfitsanitas.com/?p=9339 Warm-Up

    3 rounds for quality
    Banded good mornings 10
    banded heel pullx 8 each
    Turkish Get ups 3 ea
    run 400

    SKILL

    Deadliftx3 Every 90 seconds for 9 min

    Tempo = (114x)

    3.3.3.3.3.3

    Workout of the Day
    “Annie”
    50-40-30-20-10 reps for time of:
    Double-unders
    Sit-ups

    Levels:
    L1: 25,20,15,10,5 Double Unders
    L2: Speed singles
    L3: Double Unders

     

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    Oly 09-16 http://www.crossfitsanitas.com/oly-09-16/ http://www.crossfitsanitas.com/oly-09-16/#comments Tue, 16 Sep 2014 01:54:47 +0000 http://www.crossfitsanitas.com/?p=9313
  • Oly 09-16
  • 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75%, 80%, max
  • Snatch Pull – 100% (of sn) x 3 x 4
  • Back Squat – 70% x 5, 75% x 5, 80% x 5, 5RM
  • Push Press – 70% x 5, 75% x 5, 5RM
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    Tuesday 9-16-14 http://www.crossfitsanitas.com/tuesday-9-16-14/ http://www.crossfitsanitas.com/tuesday-9-16-14/#comments Tue, 16 Sep 2014 01:50:27 +0000 http://www.crossfitsanitas.com/?p=9337 Warm-Up

    Row 5 min

    Then…
    Agile 8 

    SKILL

    Five sets
    A1. Lateral Banded squats x 5
    Rest 30 seconds
    A2. Weighted box jumps
    rest 30 seconds

    Workout of the Day
    Every 3 minutes 4 Rounds (60 seconds rest)

    500m row
    10 HSPU
    Max Double Unders in remaining time”

    Levels:
    L1: DBs+ speed singles
    L2: 1 Abmat
    L3: 25lb plates
    ***Note: if 500m/time is >2:10, scale to 400m

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