Crossfit Sanitas http://www.crossfitsanitas.com Crossfit Boulder, CO Sat, 25 Oct 2014 01:45:47 +0000 en-US hourly 1 http://wordpress.org/?v=3.8.4 Saturday 10-25-14 http://www.crossfitsanitas.com/saturday-10-25-14/ http://www.crossfitsanitas.com/saturday-10-25-14/#comments Sat, 25 Oct 2014 01:45:47 +0000 http://www.crossfitsanitas.com/?p=9887 Warm-Up

Group Dynamic

SKILL

Power cleans and 
Ring Push ups

Workout of the Day
“Every 3rd minute for 12 minutes
1st: Sled Pull 60 m
2nd: Hang Power clean x 5-6
3rd: ring push ups x 10(exteranal

Post your scores to the Whiteboard.

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Endurance 10-25-14 http://www.crossfitsanitas.com/endurance-10-25-14/ http://www.crossfitsanitas.com/endurance-10-25-14/#comments Sat, 25 Oct 2014 01:42:44 +0000 http://www.crossfitsanitas.com/?p=9993 Warmup:

Group Dynamic + Pose Running Drills 

Skill: 

Power Snatch + OH Walking Lunge

WOD: 

For Time…
Run 1 mile 

3x
15 Power Snatches
15 OH Walking Lunges
30 Double Unders

Run 1 mile 

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Strength 10.24.2014 http://www.crossfitsanitas.com/strength-10-24-2014/ http://www.crossfitsanitas.com/strength-10-24-2014/#comments Fri, 24 Oct 2014 02:18:55 +0000 http://www.crossfitsanitas.com/?p=9990 Strength
Dynamic Warm-up;
Coach’s choice.

A. Sumo Deadlift
6×3 @ > 65% + bands

B. “The Cow”
— unbroken complex —
3 attempts to find your 1RM cluster of;
1 strict press
2 push press
3 push/split jerks
4 thrusters

C. Tabata
a. Goblet Squats (53/35)
b. KB Floor Press

D. :30s Weighted Planks x 3

Post your scores to the Whiteboard.

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Teens 10.24.14 http://www.crossfitsanitas.com/teens-10-20-14/ http://www.crossfitsanitas.com/teens-10-20-14/#comments Fri, 24 Oct 2014 02:00:06 +0000 http://www.crossfitsanitas.com/?p=9918 Warmup:
10 min amrap: 
30m bear crawl 
10 lunge w/ twist
30 sec shoulder mob w/band

Skill: 

Back Rack Walking Lunges

WOD:

for time:
40 cal row
30m Back Rack walking lunges
25 push press
30m Back Rack walking lunges
40 cal row

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Friday 10-24-14 http://www.crossfitsanitas.com/friday-10-24-14/ http://www.crossfitsanitas.com/friday-10-24-14/#comments Fri, 24 Oct 2014 01:45:46 +0000 http://www.crossfitsanitas.com/?p=9874 Warm-Up

10min AMRAP
12 Goblet Squats
8 KB Push Press
6 Single Leg RDL
6 Inchworms 

SKILL

Five sets
A1. 1 min to (30 Second L-sit)
Rest 30 seconds
A2. 6-8 Dips
rest 30 seconds

Workout of the Day
21-15-9
Squat Cleans
Shoulder to Overhead
Burpee over the bar

Levels:
L1:DBs or 15-12-19
L2: 95/65
L3: 115/75

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Olympic Weightlifting 10-23-14 http://www.crossfitsanitas.com/olympic-weightlifting-10-23-14/ http://www.crossfitsanitas.com/olympic-weightlifting-10-23-14/#comments Thu, 23 Oct 2014 02:34:54 +0000 http://www.crossfitsanitas.com/?p=9643 Olympic weightlifting 

  • Power Snatch
    70%x3,
    75%x3,
    80%x2x4
  • Power Clean + Power Jerk
    75%x1+1 x 5
  • Overhead Squat
    80% x 2 x 5

Cash Out:
4 sets; no rest:

1 rope climb (sub 10 rope/towel pull-ups)
10 alternating KB push press/arm

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Endurance 10-23-14 http://www.crossfitsanitas.com/endurance-10-23-14/ http://www.crossfitsanitas.com/endurance-10-23-14/#comments Thu, 23 Oct 2014 02:17:08 +0000 http://www.crossfitsanitas.com/?p=9981 Warmup :

3 Rounds
12 Single Arm Russian KBS
10 Goblet Squats
30m Crawling Lunges
30 Sec Couch Stretch each side
1min banded hip distraction 

Skill: 

Short vs. Long Swing KBS

WOD: 

4min AMRAP
20 Cal Row
20 KBS
20 Box Jump Overs

3min Rest 

5min AMRAP
20 Cal Row
20 KBS
20 Box Jump Overs

3min Rest

6min AMRAP 
20 Cal Row
20 KBS
20 Box Jump Overs

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Thursday 10-23-14 http://www.crossfitsanitas.com/thursday-10-23-14/ http://www.crossfitsanitas.com/thursday-10-23-14/#comments Thu, 23 Oct 2014 01:45:49 +0000 http://www.crossfitsanitas.com/?p=9872 Warm-Up

With Barbell: 5 Sets
5 Snatch Grip RDL
5 Snatch Grip High Pulls
5 Muscle Snatch
5 Snatch Grip Push Press
5 Snatch Drops (4inches) 

SKILL
Five Sets
Halting SnatchGrip  DeadLift + Hang Snatch

Rest 60 seconds

Workout of the Day
EMOTM x 6
6 HSPU
6 Power snatch

LEVELS:
L1: DBs, 65/45
L2:Kipping, 95/65
L3: strict, 135/95

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Free Massages from Jacob Corley, Newest Addition to the Sanitas Sports Therapy Team http://www.crossfitsanitas.com/please-welcome-jacob-corley-to-the-sanitas-sports-therapy-team/ http://www.crossfitsanitas.com/please-welcome-jacob-corley-to-the-sanitas-sports-therapy-team/#comments Wed, 22 Oct 2014 22:04:55 +0000 http://www.crossfitsanitas.com/?p=9936 Jacob has truly found his calling with sports massage. He loves working on athletes and comes from a background focused on endurance athletes, including several professional triathletes.  He has knowledge that extends well beyond just massage as he truly tries to get to the root of the problem with Integrated Positional Therapy (similar to some of the things that Stacey Thomas works on).  

He is originally from the east coast and is an avid runner, backpacker and yogi…and is excited to add CrossFitter to that list. Beyond Deep Tissue/Trigger Point therapies and other common massage modalities, Jacob is also trained in Thai Massage and Reflexology. He also has a strong background in physiology and kinesiology.  

Some of the coaches and staff have had work done from Jacob and can’t stop raving about the progress they’ve made after just one session.

Jacob is available:

  • Sundays from 8am – 12pm
  • Mondays from 8am – 2pm
  • Wednesdays from 10am – 2pm
  • Thursdays from 8am – 2pm

You can book online by clicking here and choosing “Massage”

He’ll be here tomorrow (Thursday) from 10am – 3pm for free 10 minute massages.  Sign up at the front desk to try him out.

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Clean Challenge Results + Sanitas Members Get 15% Off lululemon, One Night Only! http://www.crossfitsanitas.com/sanitas-members-get-15-off-lululemon-one-night-only/ http://www.crossfitsanitas.com/sanitas-members-get-15-off-lululemon-one-night-only/#comments Wed, 22 Oct 2014 15:13:47 +0000 http://www.crossfitsanitas.com/?p=9939 Join us at lululemon Tuesday, Oct. 28th and get 15% off the entire store! All members of CrossFit Sanitas and their spouses are welcome to take full advantage of this discount. If you’re in the market for some new threads, this is your chance to get some great stuff for a great price!

We’ll be announcing the Clean Challenge winners this same night, so be sure to attend, have some food, drink, discounts, and yoga!

The Little Yoga Studio will also be hosting a free yoga class for anyone interested from 7p-8p at the lululemon store. So even if you’re not in the mood for epic discounts, please stop by for the free yoga and get your hour of mobilizing and relaxation! Mats will be provided if you don’t have your own.

The Sanitas member discount is available from 5p-7p only on Tuesday, Oct. 28th! So don’t miss it! Yoga will follow immediately at the store from 7p-8p. We’ll announce the winners of the Clean Challenge at 6:00p…who’s going to win the year supply of free bacon?! We’ll see you there!

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