Coach’s Notes

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!

Weekly Preview: August 24-August 30

August 23, 2020 By Jeremey DuVall Leave a Comment

A lot to look forward to this week!

A Hero workout to kick off the week
Plenty of opportunities to work on your pulling strength
Squat/run combo that will leave your legs wobbly on Friday
A classic CrossFit benchmark on Saturday

Check it all out below. See you in the gym!

Weekly Preview: August 17-August 23

August 16, 2020 By Jeremey DuVall Leave a Comment

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!

Weekly Preview: August 10-August 16

August 9, 2020 By Jeremey DuVall Leave a Comment

Get ready for another awesome week! Coming up, we have:

A challenging technique day on Monday
An opportunity to improve your 200m times
Plenty of gymnastics and barbell work
A doozy of an EMOM on Saturday that will have you hustling!

Looking forward to seeing everyone crush it in the gym this week!

What Goes Into Our Programming

August 4, 2020 By Jeremey DuVall Leave a Comment

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!

Weekly Preview: August 3-August 9

August 2, 2020 By Jeremey DuVall Leave a Comment

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!

Weekly Preview: July 27-August 2

July 26, 2020 By Jeremey DuVall Leave a Comment

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!

Weekly Preview: July 20-July 26

July 19, 2020 By Jeremey DuVall Leave a Comment

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!

Member Spotlight: Sarah

July 15, 2020 By Jeremey DuVall Leave a Comment

With the COVID-19 pandemic shutting down CrossFit Undeniable for close to three months, all of our athletes were forced to adapt to new challenges and circumstances. They had limited equipment on-hand and tons of new distractions standing in their way.

Throughout it all, we were blown away by the dedication we saw from our community. Facing new challenges, they absolutely rose to the occasion. We wanted to share some stories from our athletes on how they thrived during the shutdown and lessons they learned moving forward.

I’ve worked way too hard this last year to backtrack during these couple of months!

That’s the mindset Sarah took into the quarantine period. She’s been a part of the CrossFit Undeniable community for over a year, and she’s made progress in so many areas. She didn’t want to start over from square one again!

As an EMT, photographer, and full-time student studying nursing, she also has a lot on her plate. Here’s how Sarah stayed motivated during the pandemic even involving her family, nailing her first handstand push-up, and PRing two lifts!