We guide people to better health through fitness, nutrition, and lifestyle coaching.
Building off our sets of 5 last week, we have some heavier sets of 3 coming your way on the back squat, deadlift, and bench press. We also can look forward to:
Get in this week and get strong! We’ll see you in class.
Continue ReadingIn mid-August, CFU hosted a nutrition challenge that ran through mid-September– you probably heard me talk about it, as I personally was very excited to kick this one off! The 800g Challenge has gained a lot of popularity over the last year and a half or so in the CrossFit community, and for good reason.
This challenge is different. Unlike many other nutrition challenges out there that focus on removing or restricting certain items (no sugar, no processed foods, etc.), the 800g challenge focuses only on ADDING in more certain things to your diet — specifically, more fruits & vegetables. The goal is to eat 800g of fruits and vegetables (about 6 full cups) of your choice every day in addition to what you’re already eating.
This challenge is super approachable because it doesn’t restrict anything — your ice cream isn’t being thrown away, you’re not told you can’t have the everything bagel with cream cheese, and your nightly glass of wine isn’t off-limits or deemed “bad”.
With the addition of more nutrient dense fruits & veggies into your daily diet, chances are you’ll be fuller & more satisfied and won’t want to reach for the extra snacks. The best part? The items you eat are up to you — if you only want to eat 800g of strawberries, great! Want to eat only veggies and no fruit, or vice versa? That works too. The goal is simple: eat more fruits & veggies each day.
We had 17 participants in the 4-week challenge, and I want to take a moment and acknowledge how consistent everyone was! Participants got points in four different areas for daily diet/lifestyle categories: hitting their 800g daily, eating a variety of foods (more than 6), getting in a workout/daily movement, and on Mondays & Fridays could receive a bonus point for keeping a food journal (taking photos, including amounts of each, and sending them to me). Participants also received weekly email content that helped keep them motivated, accountable, and strategies to keep up the momentum after the challenge concluded.
At the end of the challenge, we had a 4-way tie for first! Not only were people able to maintain these habits in a variety of scenarios (traveling, with kids, at work, different dietary preferences, etc.), but the majority of people said that they plan to continue to eat this way going forward. Because the focus was on addition versus elimination, this challenge is great for people who have either been overwhelmed or stressed by the thought of bettering their nutrition — plus, everyone could use more fruits & veggies in their diet!
Here’s what some people had to say about participating in the challenge:
I honestly am loving this challenge. It’s keeping me aware of what my fruit and veggie levels are through a given day or week. I also am happy that it’s not a death sentence to miss 800g one day, and pretty easy to make an effort the next day to get back on track.
I’ve been sleeping well, and feeling full / having a normal hunger level through the day too!
I have actually been liking this challenge, it seems easily sustainable long term! Even though everything has been remote it has all been super clear and easy to follow.
“All in all I’ve liked it a lot — I’m eating less other stuff, full almost all the time, having a healthier digestive system.“
I’m really liking this challenge so far! For the most part I’m finding it relatively easy to fit in the 800g within my day. I’m really impressed how it has caused my cravings for snacks and desserts to go down drastically. Having done two nutrition challenges now, its safe to say that I will never go hungry when I’m eating the right foods 🙂 So. Much. Food!
Feeling good, good energy. I really love that this is something that just isn’t hard to do. I feel fuller longer, and I don’t need to eat as much at dinner. This has been great all around – and because it’s so sustainable, it’s going to be my plan after we’re all done.
I am definitely enjoying it and feel good with all the intentional fruit/veggies. I will likely continue it to some degree to keep that intentionality in my diet.
I’m so happy that I did the challenge. It helped me feel the difference overall. I’ve made a lifestyle change.
We hope to run more nutrition challenges in the coming months, and I want to thank everyone who participated for their effort! I am very proud of you all, and am so happy that you plan to continue these habits going forward.
800g Challenge Winners:
Last week, we established training maxes for the back squat, strict press, and deadlift. This week, we’ll kick off our powerlifting cycle for real working through a 5×5 on each of those lifts. We also have plenty of other fun workouts to look forward to including:
Check out everything coming up this week below!
Continue ReadingIt’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:
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!
Continue ReadingFall 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!
Continue ReadingWho 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!
Continue ReadingSo many great things in store this week including:
And more! See below for the whole preview.
Continue ReadingTrevor 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.
Continue ReadingWelcome to another week of awesome training! Lots to look forward to this week:
Don’t forget, our Undeniable Kids P.E. class kicks off on Monday, September 14th! Learn more here.
Continue ReadingIf 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.
