Coach’s Notes

Weekly Preview: October 5-October 11

October 4, 2020 By Jeremey DuVall Leave a Comment

It’s here! Our powerlifting cycle officially kicks off this week. Look forward to three months of heavy lifting and hitting some new personal bests. Here’s what you can expect over the next few weeks:

Mondays: Squat-focused
Wednesdays: Press-focused
Friday: Deadlift-focused

We’ll have designated strength sets/reps for you to follow that will build from week to week. Don’t worry—we’ll also be sprinkling in some metcons on Tuesday/Thursday and as accessory on the other days. You won’t be short-changed!

Catch the first week of our powerlifting cycle below and get excited for what’s in store!

Weekly Preview: September 28-October 4

September 27, 2020 By Jeremey DuVall Leave a Comment

Fall is officially in the air as we head into October! That means cooler temps, but more importantly, our powerlifting cycle is kicking off next week.

With that in mind, we’re wrapping up the last week of our summertime GPP program and re-testing a longer benchmark in Kelly this week. Check out all you have to look forward to below!

Also, don’t forget, we have our regular Wednesday night run club this week at 6PM. See you there!

Weekly Preview: September 21-September 27

September 20, 2020 By Jeremey DuVall Leave a Comment

Who is fired up after watching the CrossFit Games this past weekend? It’s pretty incredible what those guys and gals can do. We’ll be sprinkling some CrossFit Games workouts in over the next couple of weeks for fun (right-sized for non-Games athletes of course).

Coming up this week, we start with some heavy lifting, test a Games workout, get a chance to go long again, re-test a workout from early August, and end with a nice, simple couplet on Saturday.

In addition, don’t forget that our long-sleeve t-shirts are available for pre-order now through Friday, September 25. Get yours here!

Weekly Preview: September 14-September 20

September 13, 2020 By Jeremey DuVall Leave a Comment

So many great things in store this week including:

Going long on Monday!
An opportunity to retest a recent workout on Wednesday (along with our bi-weekly run club at 6PM!)
A doozy of a sprint workout on Friday
Re-introducing socially-distanced partner workouts on Saturday

And more! See below for the whole preview.

Meet Our Members: Trevor

September 7, 2020 By Jeremey DuVall Leave a Comment

Trevor joined CrossFit Undeniable back in early July. He’s been amazingly consistent since Day 1, typically at the 7AM class.

We wanted to learn more about his story including how he found CrossFit Undeniable and his background. Find out Trevor’s past and future career (helicopters are involved) and what motivates him to workout.

Weekly Preview: September 7-September 13

September 6, 2020 By Jeremey DuVall Leave a Comment

Welcome to another week of awesome training! Lots to look forward to this week:

Labor Day is Monday, but we’re still offering a full schedule.
We have a re-test of Nancy on Tuesday. Let’s see how many times we can ring that PR bell!
Our 9/11 tribute WOD is on Friday. It’s a bruiser, but it’s important. Show up. We’ll have plenty of scaling options available.

Don’t forget, our Undeniable Kids P.E. class kicks off on Monday, September 14th! Learn more here.

Meet the Coach: Zane

September 1, 2020 By Jeremey DuVall Leave a Comment

If you head into the 4:30PM class tonight, you’ll see a familiar face leading the class. One of our long-time members, Zane, is stepping into the coaching role after obtaining his Level I certification and spending a few months shadowing and learning.

We’re excited to have him onboard! We wanted to share a bit more of his story. It’s hard to believe he’s been at CrossFit Undeniable for 7 years!

How did you find CrossFit and CrossFit Undeniable? What has kept you around the community for so long?

I found CrossFit when Zach and Karly came and taught a few group sessions at my church. Since all of the sessions were done at my church, we didn’t have any equipment so all of our workouts were body weight stuff like squats and push ups with a few PVC pipe movements sprinkled in.

I loved working out with a large group and realized I had a lot to learn about different movements so I joined CFU shortly after and have been here ever since.

One reason I have stayed with CFU for so long (7 years!) is also the one thing that stood out to me over the years: the amazing people I get to work out with. Over the years, I have participated in a whole bunch of group workouts and community events at CFU, and every time, it reinforces how great our community is, with the fellow athletes that I get to work with as well as the awesome coaches that drive me to improve.

What motivated you to become a coach? What do you enjoy most about coaching?

I decided to coach after informally coaching some of my roommates with the experience I had gained through CrossFit. I thought it was really fun to help them improve and wanted to do more!

What are you up to outside of the gym (hobbies, etc)?

Outside of the gym, I am a graduate student at CU Boulder and likely will be for a while longer, but I love camping and hiking in my free time.

Meet the Coach: Ryan

August 31, 2020 By Jeremey DuVall Leave a Comment

Today, we’re excited to welcome a new coach to CrossFit Undeniable! Many of you have probably already met Ryan as he’s been dropping into classes over the past several weeks with his wife, Lizzy. We’re excited to have him on the coaching schedule starting today!

With that in mind, we wanted to share a bit more about how he got into coaching in the first place.

How did you find CrossFit?

I found CrossFit in 2014 after I finished my collegiate tennis career. One of my childhood friends encouraged me to try a class out, and I immediately fell in love with the community. The atmosphere was so different from the commercial gyms I had always gone to.

What was your first CrossFit workout?

My first workout was Filthy 50. I remember I couldn’t move for a few days afterward… it was great!

How did you find CrossFit Undeniable?

My wife and I were looking for a gym that felt like home. We moved here from Mississippi, where we were part of a gym for five years. Our top priority was finding a truly supportive community, and we found that with CrossFit Undeniable. Everyone here has been so quick to welcome us and make us feel at home.

What motivated you to become a coach? What do you enjoy most about coaching?

I knew I wanted to become a coach early on in my CrossFit journey. CrossFit helped me battle my own insecurities, and I wanted to help other people fight those battles as well.

My favorite part about coaching is watching an athlete conquer something that they’ve struggled with, whether it’s a specific movement, personal goal, or inner battle. There’s nothing better than that!

What are you up to outside of the gym (hobbies, etc)?

When I’m not at the gym I’m either out hiking with my wife, or trying out a new brewery somewhere.

And just to illustrate he can throw some weight around, here’s a 200 lb snatch. Looking solid!

View this post on Instagram

Today’s the day! After over a year of being stuck with a measly 190# snatch, I finally joined the 200 club. It wasn’t the original plan, but I woke up this morning and decided I was going to snatch until 200 went up. Took more attempts than I care to admit, but it got done. Started at 160 and worked my way up with a few misses in between. Shout out to @austinrobbins10 for refusing to leave until I got it.

A post shared by Ryan Young (@rwyoung1123) on Oct 2, 2018 at 4:37pm PDT

Weekly Preview: August 31-September 6

August 30, 2020 By Jeremey DuVall Leave a Comment

We have a bunch of things happening inside and outside the gym this week! Inside the gym, we obviously have a ton of fitness happening starting with some larger sets of deadlift on Monday. Look forward to everyone’s favorite—dumbbell thrusters—on Wednesday. Finally, we have a longer chipper to end the week.

Outside the gym, we have some fun running options:

We’re partnering with Fuel Your Heart to raise money for the wildfires hitting California and Colorado currently. The challenge is to run one mile per day for five days during the week of August 31st. We’ll be having group runs at 7AM and 6PM from the gym each weekday this week (and get a free FitAid!), but you’re welcome to complete the mile on your own as well. Participants can donate to the cause here (pledge $10 for a single mile or $50 for all week).
We have our bi-weekly run club coming up this Wednesday at 6PM. Details are all here on Facebook!

The Difference Between Practice, Training, and Competing

August 25, 2020 By Jeremey DuVall Leave a Comment

I don’t know about you, but certain workouts give my stomach a queasy feeling. Approaching the bar before Fran, hearing the clock countdown before an Open workout, and approaching a 1RM deadlift would all qualify as examples.

That uneasy feeling typically pops up when I’m trying to hit a certain time or weight or when I’m racing against someone else. AKA when I’m competing.

Competition, against yourself and/or others, can be a helpful motivating factor. Reviewing your past performances or watching someone smash an Open workout can provide just the spark you need to go a little harder or lift a little heavier.

But, we shouldn’t always have the competition mindset when we walk in the gym.

For one, it can easily lead to burn out. Putting that much pressure on yourself every single workout is a quick way to suck out all the fun. It’s also not sustainable for your body to push 100% every single day.

On one of our podcast episodes, Zach and I broke down the difference between the practice, training, and competing mindsets, but the distinction is worth making again because it’s critical if you want to be doing CrossFit for many many years to come!