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CrossFit Undeniable

Helping you thrive into your 90’s and beyond

Coach’s Notes

Focus On What You Can Control

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In 2016, the CrossFit Games introduced an event called “The Separator.” I think normal handstand push-ups are tough. This event had ring handstand push-ups. That’s right—athletes were inverted on rings doing strict handstand push-ups. Pretty incredible!

If you watch the event, you’ll notice eventual champ Mat Fraser receive quite a few “no reps” meaning the rep didn’t count, and he had to repeat it again. How does he respond? He doesn’t get frustrated or angry. He just continues onto the next rep without hesitation.

Ben Bergeron uses this event and Mat’s response in his book Chasing Excellence to illustrate an important concept. One key to success is to focus your effort on only the things you can control and ignore the rest.

Mat even has this lesson tattooed on his body in the Serenity Prayer:

God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.

The Serenity Prayer
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#UndeniableAnywhere: Challenge 13

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Thus far, many of our #UndeniableAnywhere challenges have been focused on movement and intensity. We’ve challenged you to tackle 50 burpees for time or complete a series of 400m repeats. Outside of fitness, we’ve had you track your nutrition and share a recipe with us.

Fitness and nutrition are both very important for our health, but there aren’t the only two factors that matter. Sleep, mindset, and our relationships play heavy roles as well. Due to the physical distancing requirements of COVID-19, the relationship piece might look a little different these days. However, it’s still critically important to continue to build those positive relationships in our lives.

For Challenge 13, we’re going to challenge you to focus on that relationship piece.

  • Task: Talk to a friend or family member (face-to-face, over the phone, over video) for 5+ minutes.
  • Challenge Start: Now (Monday, May 11)
  • Challenge End: 11PM on Saturday, May 16

It’s as simple as that. Just set up a time and give a friend or family member a call/meet them in-person if possible. Spend time just talking about…well, anything. How are you doing? How are they doing? What awesome things have happened despite COVID-19? What are you each struggling with? Talk about a funny memory. There are no rules to what you discuss!

Share some kind of photo of your conversation with us on social media and tag @CrossFitUndeniable with the hashtag #UndeniableAnywhere.

Weekly Preview: May 11-May 17

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Another week offering plenty of opportunities to get stronger both mentally and physically! If you’re struggling to find motivation, be sure to check out our latest blog post. Find an accountability buddy that will hold you to your workout every day. It can be tough to find the drive and intensity each day with these at-home workouts, but I promise we’ll all be stronger for it at the end of this whole thing!

Coming up this week, we have plenty of…well, everything. Monday’s metcon creates an opportunity to push the intensity. The faster you go, the more rest you get! Thursday’s EMOM will be very tough. Friday’s ascending rep scheme is a great time to focus on the mental side of the workout. The whole thing gets harder as you get more tired. Keep the intensity high!

As always, check out our YouTube channel each day for video breakdowns of each workout along with some humor and extra motivation.

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Finding Motivation During Challenging Times

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Normally, if I’m lacking motivation to workout, the answer is simple: Show up. By that, I mean I drive to the gym and walk in the front door.

I’m immediately greeted by other athletes that help to pick me up out of a funk. The coach provides the specific workout and warm-up. They set the clock, and I just…start moving. Within minutes, I feel worlds better.

With that in-person atmosphere temporarily on pause during COVID-19, it can be difficult to find that motivation. There isn’t a set in-person environment where you can go or a definitive group of people to hold you accountable at a specific time.

We’ve heard this struggle from many athletes. There isn’t one single solution that works for everyone. So, we thought we’d share a few different ideas and mindsets to help you find motivation during challenging times.

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#UndeniableAnywhere: Challenge 12

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How are the legs feeling after 400m of lunges?! If you’re like me, you’re a bit sore! Not to worry—Challenge 12 is taking down the intensity a bit.

For Challenge 12, we’re revisiting one of the original mobility tests from physical therapist Kelly Starrett.

  • Task: Hold the bottom of a squat position for 5+ minutes
  • Challenge Start: Now (Monday, May 4)
  • Challenge End: 11PM on Wednesday, May 6

If you’re unfamiliar with Starrett, he became very popular through his daily MobilityWOD (now called “The Ready State”) posts and books like Supple Leapord. He helps athletes stay healthy and perform well over the long haul with mobility drills.

In his very first MobilityWOD, he poses a 10-minute squat test. We’re going to start with 5 minutes although you’re welcome to go for longer if you’d like. Please be sure to check out his 2-minute video here for scaling options and tips. It’s entirely okay to hold on to a chair or wall for balance if you need to!

Quick reminder on the rules:

  • You’ll have 48 hours to complete each challenge.
  • You’ll complete the challenge by doing the task listed and then posting a photo of yourself and tagging @crossfitundeniable and using hashtag #UndeniableAnywhere on either Instagram or Facebook.
  • One participant will receive a $25 gift card to a local restaurant or coffee shop.

Looking forward to seeing everyone get after it on social media!

Weekly Preview: May 4-May 10

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Here’s what’s in store for next week with CrossFit Undeniable! Look forward to “Quantum Leap,” some higher volume strength portions, and everyone’s favorite…thrusters!

Check out our YouTube page each day for full workout breakdowns and scaling options. We’ll also be posting two more challenges this week and hopefully sharing plans on how we can reopen our physical location starting May 11 pending announcements from state and local officials!

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#UndeniableAnywhere: Challenge 11

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We had originally planned on doing 10 of these, but since our open was delayed a bit longer, why not continue?! They’ve offered an awesome way to keep moving. So, here’s #UndeniableAnywhere Challenge 11!

  • Task: 400m Walking Lunge
  • Challenge Start: Now (Thursday, April 30)
  • Challenge End: 11PM on Saturday, May 2

Previously, we’ve done a 200 reps of walking lunge. Let’s go the full distance! We’ve done this in classes before, and it’s quite challenging.

If you’re brand new, you could stick to 200m, but try to go the full distance if you can. Keep moving at a steady pace. Your legs might be a bit sore the next day, but you’ll make it!

Quick reminder on the rules:

  • You’ll have 48 hours to complete each challenge.
  • You’ll complete the challenge by doing the task listed and then posting a photo of yourself and tagging @crossfitundeniable and using hashtag #UndeniableAnywhere on either Instagram or Facebook.
  • One participant will receive a $25 gift card to a local restaurant or coffee shop.

Looking forward to seeing everyone get after it on social media!

Weekly Preview: Apr 27-May 3

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We’re excited to deliver another awesome week of home programming! If you haven’t yet, be sure to check out our YouTube page for full workout breakdowns and scaling options.

This week, look forward to “The Inferno”, which sounds pleasant and very effective! You’ll also see ascending rep schemes, AMRAPs, and strict pulling. We’re also gearing up for some additional challenges and workshops. Stay tuned here and to our Facebook page!

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Pausing Our Plans to Reopen on April 27

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On Tuesday morning, we shared our plan for re-opening CrossFit Undeniable on Monday, April 27 under the new safer-at-home guidelines. In all honesty, we were thrilled to be able to open our doors in some capacity, and we felt we could do it in a safe fashion.

Late on Tuesday, Governor Polis clarified that gyms would not be able to reopen on April 27. As with any broad statement, specifics matter. Under the safer-at-home guidelines, one-on-one personal training is permitted; commercial gyms would remain closed.

CrossFit Undeniable differs from a commercial gym in many ways including reduced foot traffic, no sharing of equipment, and the ability to clean equipment after every use. Despite calls and emails to various offices, we haven’t been able to get official clarity on how the mandate would apply to our facility.

After much discussion, we’ve decided not to reopen on April 27 and await further guidance from state and local officials. This is a tough choice. We can’t wait to reopen, but we also want to respect state mandates and keep our members as safe as possible. For now, don’t worry about returning equipment loans. Hang on (and use) them!

The natural question is when. When will we be able to reopen? Unfortunately, it’s tough to pin a specific date. Governor Polis is targeting mid-May as a possible window, but only time will tell as we see how Colorado continues to respond to COVID-19. We’ll share updates as soon as we have them.

So where does that leave us? Our community has been unbelievable during this time. We need and continue to be incredibly grateful for your support. Our business survives off of memberships. We’ll continue to work hard to earn your support until we reopen (and beyond) through daily videos, additional virtual workshops, challenges, and more. If you have suggestions, please feel free to email us at info@crossfitundeniable.com.

Keep getting after it and sharing your workouts, recipes, and yes, even your challenges with us. We’re here to help!

Zach and Jeremey

#UndeniableAnywhere: Challenge 10

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We kicked off these Undeniable Anywhere challenges five weeks ago with a simple exercise, the burpee. So simple and yet so…effective. For the final challenge, we’re sticking with the burpee with a little twist.

  • Task: “Death by…” Burpees
  • Challenge Start: Now (Thursday, April 23)
  • Challenge End: 11PM on Saturday, April 25

Not sure what “Death by…” is? Start a clock. During the first minute, perform 1 burpee. Rest the remainder of the minute. During the second minute, perform 2 burpees. Continue in this fashion until you can’t make the assigned number of reps within the minute.

Can you get to 15 minutes?

If you cannot perform a burpee for whatever reason, you’re welcome to perform up-downs instead. You’ll still be eligible to win a gift card.

  • You’ll have 48 hours to complete each challenge.
  • You’ll complete the challenge by doing the task listed and then posting a photo of yourself and tagging @crossfitundeniable and using hashtag #UndeniableAnywhere on either Instagram or Facebook.
  • One participant will receive a $25 gift card to a local restaurant or coffee shop.

Looking forward to seeing everyone get after it on social media!

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