Chris Sainsbury Fitness

✨Meal Prep SUNDAY✨

Don’t let your hard work in the gym go to waste because you don’t always have your life together…

But lunches for the week? LOCKED IN 🔒 This pasta salad is doing more for you than willpower ever could.

High protein, actually tastes good, and no “what am I eating today” panic at 12:37pm 🙃 Fully modifiable to your tastes and macros (less fat? Use fat free dressing! More fat? Add some cheese!)

The future you is thriving.

Monday 4-20-26 WOD

Boston Marathon Day!! 🏃‍♂️🔥

26.2 miles of heart, discipline, and straight grit.

From Chris Sainsbury Fitness, I'm proud of every single one of you stepping up to that line today. 💯
Go out there and leave it all on the course… you earned this. LET’S GO!!! 🙌🔥

FOR TIME - TIME CAP 10:35)
200 Meter RUN
20 Goblet Squats ( #55)
400 Meter RUN
20 Burpees
400 Meter RUN
20 Kettlebell Swings ( #55)
200 Meter RUN

CASHOUT
800 Meter RUN
28 Burpees (2 minute AMRAP) after RUN
20 Goblet Squats

Saturday 4-4-26 WOD

Passion WOD
100 Double Unders (300 Singles)
800 Meter Barbell Carry ( #125/95/65)
100 Burpees

Thursday 3-26-26 WOD

"Play Ball"
3 Rounds
10 Power Snatches ( #115/80)
20 Box Jump Overs (24"/20)
30 Wallballs ( #20/14)

Wednesday 3-25-26 WOD

“HOUSE OF CARDS” 🏠

♦️♠️ 20:00 EMOM ♣️♥️:
🚣 Minute 1: 15/12 Cal Row
🫁 Minute 2: 10 Bench Press @ 60%
🧘‍♀️ Minute 3: 20 Sit-Ups
🎯 Minute 4: 10 Burpees to Target
😮‍💨 Minute 5: REST

Tuesday 3-24-26 WOD

3 Rounds for Time
50 Double Unders
20 Wall Balls ( #20/14)
10 Thrusters ( #95/65)

Monday 3-23-26 WOD

"Jackie" - FOR TIME
1000 Meter ROW
50 Thrusters ( #45/35)
30 Pull-Ups

WOD STRATEGY: “JACKIE”
Your mission: Finish in 10 minutes or less.
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TIPS & STRATEGY
To crush that sub-10 Jackie, hit your Row at 85–90% of your fastest 1K pace — fast, but sustainable.
For Thrusters and Pull-Ups, stay unbroken if you can. If not, go for big, efficient sets:
Thrusters: 25/15/10 or 13/13/12/12
Pull-Ups: 15/10/5 or 8/8/7/7
Not sure of your 1K Row pace? Test it first!
Beginner: 4:00–4:30
Intermediate: 3:15–3:30
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INTENDED STIMULUS
“Jackie” should feel fast, light, and intense.
Expect a major cardio punch — your lungs will be working!
Light barbell
Big sets
Minimal rest
All gas, no brakes
This workout is about pushing hard, not pacing. The only time you rest… is when you’re done
________________________________________
THE GOAL:
Finish under 10 minutes.
Scale weight or skill if needed to keep the intensity high — that’s where the magic happens.
________________________________________

🌱 Sunday = Healthy Gut 🌱

Sundays are the perfect day for meal prepping—it's all about setting yourself up for a week!

Mason Jar Salads - Meal Prep Made Easy

Struggling to fit healthy meals into your busy schedule? Mason jar salads are the perfect solution! They’re easy to prep, keep your veggies fresh, and make eating healthy a no-brainer.

💡 How to Build the Perfect Mason Jar Salad:
1️⃣ Start with the Dressing – Pour 1–2 tablespoons of your favorite healthy dressing at the bottom. This keeps the greens from getting soggy.
2️⃣ Add Hearty Veggies – carrots, cucumbers, bell peppers, and cherry tomatoes. These sturdy veggies create a barrier between the dressing and the rest of your ingredients.
3️⃣ Layer Proteins & Grains – Add your protein (chicken, tofu, beans) and grains (quinoa, rice, or pasta) for a filling, balanced meal.
4️⃣ Top with Greens – Finish with a generous handful of leafy greens like spinach, kale, or arugula.
5️⃣ Optional Toppings – Add crunchy extras like nuts, seeds, or croutons, but pack these separately if you want them extra crispy!

✨ Why Mason Jar Salads Rock:
✔️ Keeps ingredients fresh for days
✔️ Saves time during the week
✔️ Perfect for on-the-go lunches

🚨 Pro Tip: Prep several jars at once on Sunday, and you’re set for the week! Just shake it up before eating, and enjoy a perfectly mixed salad anywhere.

🔥 What’s your go-to salad combo? Share your favorite ingredients in the comments or try this hack and tag me in your salad creations!

Meal prepping on Sundays means no more scrambling for lunch or dinner during the week—and you’ll feel amazing knowing you’re fueling your body with the best!

Saturday 3-21-26 WOD

March 21, 2026 is World Down Syndrome Day! 💜🤍
Significance of the numbers:
• 3: People with Down Syndrome have a 3rd copy of the 21st chromosome (Trisomy 21!)
• 21: ^^^
• 47: People with Down Syndrome have 47 total chromosomes!

It's

Your diet is just as important as your workout. Lets connect. I wanted to use follow Friday to introduce myself and my fitness. Follow Chris Sainsbury Fitness for recent fitness news, special events, photos, and a healthier lifestyle. My goal is to help get you healthy and fit.

FIT TIP FRIDAY!

☀️🍂⏰ The Year is Moving Fast… So Much to Look Forward To! ✨💛

🌴 91 Days Until Summer
📅 June 21, 2026
Long sunny days, beach vibes, and endless energy are on the way ☀️🌊

Are you ready for summer? Start now to get ahead.

Message me to start training now!