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CrossFit Undeniable

We guide people to better health through fitness, nutrition, and lifestyle coaching.

Coach’s Notes

Meet the Coach: Ryan

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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!

Weekly Preview: August 31-September 6

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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!
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The Difference Between Practice, Training, and Competing

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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!

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Weekly Preview: August 17-August 23

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Here’s a sneak peek at what we have coming up this week!

  • We’re starting with some “heavy” gymnastics on Monday
  • You’ll have the opportunity to squat heavy and end with a row time trial on Tuesday
  • You absolutely can’t miss bench day!

Oh, and the nutrition challenge kicks off. Plus, we have another run club on Wednesday at 6pm. What a week!

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What Goes Into Our Programming

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Last month, we brought our programming back in house. After a few years of relying on programming from various services, we ultimately felt it was the best move for both our athletes and coaches to write the workouts ourselves.

For our athletes, we’re able to plan farther ahead, provide more context around the specific programming, and ultimately ensure we’re providing a balanced program.

For our coaches, they now have more space within a class to coach technical movements and provide individual feedback. This is only possible when a class time has some breathing room, and you’re not rushing from one thing to the next.

Today, we wanted to share a peek at how the programming comes together. Why? Because we want you to understand the intention behind what you’re doing in the gym! By understanding the WHY, you can get the most out of every workout.

We’ll break this down going from the macro (yearly) view to the micro (weekly). Let’s dive in!

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Weekly Preview: August 3-August 9

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We have a lot coming up this week! First, our 800g© Nutrition Challenge is kicking off on August 16th. If you’re interested, you can sign up here!

Second, we have our bi-weekly run club coming up this Wednesday starting at 6PM. Find out more and RSVP on Facebook here.

Finally, we have some awesome workouts planned for in the gym including some longer running repeats, an Open test, gymnastics skill work, and a test of mental fortitude on Friday.

Check out all the workouts coming up!

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Weekly Preview: July 27-August 2

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As we roll into August, we’re ready to rock with another awesome week of training. Upcoming this week, we’re starting with some gymnastics skill work. We’ll also test Nancy, work with some dumbbells, and get in a longer chipper-style workout on Saturday.

Check below for a full breakdown of each day. Looking forward to seeing everyone crush it in the gym!

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Weekly Preview: July 20-July 26

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We have another awesome week ahead full of opportunities to get stronger, faster, and fitter! We’re kicking the week off with heavy lifting and ending with a benchmark on Friday again.

One note, we’re including optional accessory work on some days. Please keep in mind this accessory work is 100% optional meaning you’ll still get plenty of gains without it. However, if you’re looking for a little something extra, the accessory work is where you can find it.

See you in the gym!

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