CrossFit Sanitas

Updated loading for workout one:

Open/masters:
Men: 155-165-175-185-195-205-Declared
Women: 95-105-115-125-135-145-Declared

RX:
Men: 215-225-235-245-255-265-Declared
Women: 145-155-165-175-185-195-Declared

Textbook squat from Coach GC 🔥

Focus and float 🔥

It’s cold in Colorado but the gain train doesn’t stop!

getting to work 🔥

Simplicity is underrated 🔥

Alcohol consumption might just be a habit. Sometimes the best way to change a habit is by using the replacement approach. You don’t necessarily need to have alcohol to enjoy a drink. I love a lot of the options on the market now for crafting an NA cocktail, pouring a glass of NA wine, or opening an NA beer. What gets easier than that?

An electrolyte leading the market is LMNT. If you want to give it a try, they’re available at the gym. Here’s a sneak of their New Years Eve inspired mocktail:

Orange Salt Sipper
½ stick LMNT Orange + 12 oz Sparkling water + Splash of Grapefruit juice
Garnish with Dried Blood Orange Wheel

If you want to know more, follow the link to the full blog.





Link to Nashley’s Performance Nutrition Blog - Alcohol Part 2

[https://www.nashleysperformancenutrition.com/post/alcohol-what-to-drink-instead]

WOD 4 - What is your guess?❣️

Surprise WOD for top 5 teams in each division! Workout will be announced Feb 10th.

❤️There’s still 1 week to get registered for Tuff Love ❤️

🤍REGISTRATION IS LIVE. Link in our bio🤍

Alcohol: The Good, The Bad, The Ugly…

One thing that was said recently was this, “Visualize who you want to become, and start doing the things that person does in your daily life. In order to become that person, you have to do the things they do.” Future-me sleeps well, is energized, avoids chronic disease, is confident, enjoys activity every day, and is joyful.

Cutting back on alcohol intake will restore cortisol levels, improve nutrient absorption and digestion, optimize mental well-being, improve cognitive focus, boost athletic recovery, and give you that hydrated-glow. I think that lines up as a great place to start becoming future-self.

If you want to know more, follow the link to the full blog.


Link to Nashley’s Performance Nutrition Blog - Alcohol, the good the bad and the ugly…
[https://www.nashleysperformancenutrition.com/post/alcohol-the-good-the-bad-the-ugly]

Not Just For The Elite

CrossFit puts it this way, “Eat Meat and Vegetables, Nuts and Seeds, Some Fruit, Little Starch, and No Sugar.”

This is not the do-or-die rule, but a great starting point. Are you getting good whole-foods? Are you eating a variety of foods? Do you realize the damage that sugar is capable of? Have you traditionally followed the 80 / 20 rule where you generally “eat well” but 20% of the time, you eat ‘whatever you’d like’?

Why is consistency so important? If you follow the 80 / 20 rule mentioned above, each month you would have 17 “cheat meals” and 6 “cheat snacks” based on a person who eats 3 meals + 1 snack per day. In order to see progress in strength and fitness or improved body composition, this 80 /20 rule may not be working for you.

WOD 3 - Stay Salty, friends ❣️

Happy to keep our athletes participating hydrated throughout Tuff Love 2024 with

WOD 4 will be released day of comp, and reserved for the top 5 teams in each division.

❤️🤍REGISTRATION IS LIVE AT THE LINK IN OUR BIO🤍❤️

Let’s fill your plate with fruits and vegetables. We know they’re high in micronutrients: vitamins, minerals, and trace elements. They taste great and add volume to your meals and snacks.

Think about eating Chicken breast and rice every day for lunch. Each day you can add different vegetables, seasonings, herbs and sauces and it is instantly a new meal made of the same core things: chicken breast, rice and veggies.

Veggies dress up your carbs. While vegetables are a source of carbohydrates, they are mostly composed of Fiber. Think about that. If you eat veggies with your starches, fruits, and proteins, (and don’t eat those foods ‘naked’) then you will also be lowering the glucose spike of those foods.
Any other reason that we need them? The vibrant colors found in fruits and veggies are a sign of different vitamins and minerals. Those nutrients help your body metabolize and absorb the macros better!

Let’s fill your plate with fruits and vegetables. We know they’re high in micronutrients: vitamins, minerals, fiber and trace elements. They taste great and add volume to your meals and snacks.

Think about eating Chicken breast and rice every day for lunch. Each day you can add different vegetables, seasonings, herbs and sauces and it is instantly a new meal made of the same core things: chicken breast, rice and veggies.

Veggies dress up your carbs. While vegetables are a source of carbohydrates, they are mostly composed of Fiber. Think about that. If you eat veggies with your starches, fruits, and proteins, (and don’t eat those foods ‘naked’) then you will also be lowering the glucose spike of those foods.

Any other reason that we need them? The vibrant colors found in fruits and veggies are a sign of different vitamins and minerals. Those nutrients help your body metabolize and absorb the macros better!

Turkey & Kale Acorn Squash
https://docs.google.com/document/d/1j_9ForzkTbFo8VJUGEQXw7caHsiAq3bd2q812PiZfQ0/edit

How you eat influences how you move. And as CrossFit would say, ‘there are no shortcuts and no gimmicks’.

Nutrition is the foundation- so let’s start simple. In this challenge you might ask, “why are we only vegetables and junk food? There’s so many other aspects of nutrition.” You would be right. But the most success happens in the 3 categories that this challenge is tracking: consistent activity + vegetables + high-quality food intake. So that’s the simple start :) Your buddy is your accountability, and with that you will achieve consistency.

If you are interested in reading a little bit more, check out our blog on the foundation of eating Whole-Food Nutrition. I don’t think that your diet needs to have a name, “Paleo, Keto, Weight Watchers, etc.” (unless you have allergies, of course) but I do think your diet needs to have structure.

Start with the foundation- everything you eat can be whole foods instead of processed remains of food.

WOD 2 - (L)ots of (S)houlder (K)ipping, (D)on’t Die ❣️

Happy to have as an event sponsor!

❤️REGISTRATION CLOSES IN 2 WEEKS. LINK IN BIO ❤️

Sanitas is hosting a Nutrition challenge that starts on Monday, January 1st. This challenge is setup to get us all ready for the CrossFit Open with some built-in accountability from your accountabili-Buddy!

Over the 60 days, you will earn points for your workouts, eating vegetables, and staying out of junk food. The team that accumulates the most points will win the cash pot!

Nashley will be leading this challenge and is available as a resource for tips, education, and recipes to make your nutrition easier and more fun!

If you want to do the challenge but need a buddy, comment here or sign up at the gym and we will help pair you up!

WOD 1 - You’ve always got UNO Mas in the tank❣️

We are proud to announce that is the official title sponsor of Tuff Love 2024!

❤️REGISTRATION IS LIVE at our link in the bio ❤️

Bust out your ugliest holiday sweater! 🎄❄️

The CrossFit Sanitas annual Holiday Party is this Saturday, December 16th at 6 PM! 🥳

All members, former members, family, and friends are welcome! 🕺🏻💃🏼

We'll have Eric Roza's band, the HouseCats, back in the house! 🎶

Tons of crispy fried chicken from The Post! 🐓

And drinks, sides, and desserts potluck style! 🥂🥘

Be sure to sign up at the front desk! ✍🏼

Recently, members donated 14 hours of their time valued at $599.00 at Precious Child.

Their dedication and hard work stocked Precious Child’s toy store and they bundled over 105 gift bags – all of which will directly support families here in Colorado and helped achieve Precious Child’s goal of sponsoring 10,000 kids for the holidays 🎁

Tuff Love 2024 Registration is LIVE❣️Come join us for a day of competing on February 10th! Link to register is in our bio!

REGISTRATION ENDS JAN 7th

Save the date for our annual Holiday Party on Saturday, December 16th at 6 pm🎄🎉

All members, former members, family, and friends are welcome! Make sure to wear your ugliest holiday sweater! 🎅🏼

We are VERY EXCITED to announce that on Saturday February 10th we will be bringing back "Tuff Love", an all-day, partner CrossFit competition that we haven't hosted since February 2020 ❤️

Also we need your help! This will be a large event with lots of athletes, vendors and moving pieces.

If you can volunteer your Saturday to help, email GC to get involved.

Don’t forget tomorrow, Nov 11, is the Burpees for Vets Challenge 💪🏼

All donations support the Mark Divine Courage Foundation ❤️

We’re excited to see everyone participate for a great cause!

This holiday season we’re donating and volunteering for A Precious Child 💝

Members can participate by donating unwrapped Christmas gifts, specifically the items below to support their highest need items 🧤🧩⚽️🧸

We'll have bins at the front of the room from today, Nov. 6th - Dec. 8th. 🎁

Highest Need Items
• Hats and Gloves
• Dolls/Barbies
• Headphones
• Board Games
• Makeup Sets
• Arts and Crafts
• Hygiene Sets
• Sports Items
• Legos
• Baby Toys
• Slime/Play-Doh
• Stuffed Animals

Spooky flashbacks to some amazing Halloween WOD costumes! 👻 Hope everyone had a fun Halloween this past Tuesday 🎃💪🏼

Join the us on Veterans Day , Nov 11, for the Burpees for Vets Challenge 💪🏼

All donations support the Mark Divine Courage Foundation ❤️

Fall is in the air 🍂 and it’s getting chilly! We’ve got a bunch of new hoodies and shirts to keep you warm and fashionable 😎

Be sure to check them out in the front of the gym!

Don’t forget through Nov 11, there’s a Lululemon raffle!

If you’re able to rack up at least 30 classes between 9/23-11/11, you’ll automatically be entered into the Lululemon raffle 🎟️

Be sure not to miss our World Mental Health Day hike on 10/10 at 5:30 PM

We'll meet at the Ranger Cottage for a group hike in beautiful Chautauqua Park. The hike will take about an hour. 🥾🥾