Sleep is probably the single most underrated tool for health and recovery. It's essential for basic maintenance and repair of all our systems, impacting everything from chronic disease to body composition. Plus, it'll definitely help you become a better athlete.

Integrated Positional Therapy is an extremely effective program of recovery to bring long lasting results from acute and chronic pain. With this method, some clients have been knows to experience immediate relief in there pain but it can take 6-8 weeks for your body to get back into balance.

Pregnancy doesn't mean a cold hard stop to your life and fitness. We have compiled the information we've learned from our moms at the gym and the latest research to give you a better picture on how you should approach your fitness while pregnant and following birth.

CrossFit is designed to develop 10 general physical skills. With the many classes offered at CrossFit Sanitas, we hit these general physical skills everyday. Some of these skills include stamina, strength, flexibility, speed, agility, and balance.

We all know the feeling, 6-8 hours after a hefty workout, your muscles start to ache and tighten up. Around 48 hours, Delayed Onset Muscle Soreness can stop you in your tracks and put your activity level to a minimum. Some see it as a badge of honor, but too much time spent with DOMS can really impact your training and activity level.

Crossfit is as much about community as it is about fitness. Often, we want to sport our rings, long hair or sweet new shoes, but it is important to ensure these items are not causing any injuries. It is best if hair is worn up, rings are left at home or switched out for a Qalo ring and shoes are laced correctly.

Lindsay Long is the only acupuncturist on the front range that has completed the rigorous, year long Sports Medicine Acupuncture® certification process (which is an extra year of training in anatomy, biomechanics, kinesiology, orthopedic testing, posture analysis, performance enhancing techniques, etc.).

Crossover Symmetry is a program created by a physical therapist to strengthen your shoulder and increase mobility. Proven on the field and in clinical settings, Crossover Symmetry is currently being used by professional athletes in the MLB, NFL, NBA, NHL and over 75% of major NCAA Division-1 universities.

Many Crossfitters have high levels of cortisol, yet they do not even know it! Signs include weight gain, insomnia, extreme muscle aches, and more . If you have experienced any of these, check out this article to find ways to decreases levels of cortisol in your body.

Do you enjoy a dose of "Vitamin I" (Ibuprofen) after a hard WOD? You may want to reconsider using Ibuprofen and other NSAIDs to alleviate pain from exercise. This article shares several safe options to alleviate pain after exercising, including stretching, using a foam roller and drinking plenty of water.

Most of us don’t think about the 23 or so hours we spend not working out and allowing our body to rebuild muscle we have just broken down. Optimizing recovery time will allow you as an athlete to come back faster and keep up your intensity during WODs.

Both glycemic index and glycemic load measurements are useful. Glycemic load helps you select appropriate portion sizes, while glycemic index helps you differentiate between good and bad carbohydrate choices. This will help you select the best portion size, stabilize energy levels, and lift more weight to improve your strength.

Massages don’t just feel great, they also provide excellent recovery assistance for CrossFit athletes. Getting a regular massage once a month or more can help you reduce soreness and risk of injury while increasing mobility so you can perform better.

In many ways CrossFit and Yoga are polar opposites – CrossFit is fast and intense where Yoga is slow, methodical and reflective. So it’s understandable that people that are attracted to the intensity of CrossFit might not prioritize having a regular Yoga practice.

If you would like to find some level of compromise between eating 100% clean and the good old days of PB&Js, Captain Crunch, Doritos and Haagen-Dazs, we strongly encourage you to use a structured food reintroduction process to highlight your food sensitivities.

As an athlete, you may find yourself stiff, sore, and lacking the power and range of motion you had at the beginning of your week. Some see this as a badge of honor representing the level of output done in a workout. The truth is, the longer your body lives in this state you can quickly loose strength, power and hard earned gains.

Proper recovery is essential for CrossFit athletes to improve performance, build muscle and stay healthy. Signs that you might not be recovering properly can vary so it's helpful to look for abnormalities from your normal state. Some things to consider include change in mood, loss of appetite, insomnia and MORE!

This program is for athletes who do not quite have pullups or maybe only have a few. The goal is to build pure pulling power and strength. The emphasis will be on pure pulling strength. You should attempt to do a full, kipping chest-to-bar pullup any time you feel you are ready throughout the program. 

After learning more about the benefits of both bone broth and gelatin, I have been trying to get more gelatin in my diet. Gelatin can heal your gut, improve your skin, improve your joint health, and more. To learn more about the benefits and a delicious recipe, check out this article!

About a month ago, SHAPE magazine called out to its readers to tell them about the best CrossFit gym — recognizing CrossFit locations around the country with stellar coaching, excellent facilities, an emphasis on safety, and, of course, an incredibly fit clientele (that's YOU!)