Coach’s Notes

Think back to the last time we did heavy snatches (if you’re doing the main workout today, you don’t have to think back that far! 🤣). How did you feel? Confident under the bar? Comfortable?

If not, don’t fret – you’re not alone!

Olympic lifts like the snatch and clean and jerk are difficult. That’s one reason we spend so much time each class going over positions; no matter how long you’ve lifted, you can always use a refresher on the basics. Still, hitting these lifts once a week or every two weeks isn’t enough repetition to build supreme confidence under the bar.

For those that want to improve their Olympic lifts, we’re running a clinic on January 5th from 10:15AM to 1:15PM followed by a six-week cycle that will meet three times a week for specific training and workouts. Read on to find out all the details

Overview of Our Oly Cycle

Starting on January 7th, we’re running a six-week Olympic LIfting cycle outside of our usual programming. The cycle is focused on three things:

1. Repetition – We’ll work on drills again and again so you immediately find the right position at the bottom of your squat or when driving under the bar in the jerk.
2. Individual coaching and drills – Sure, we’ll do 3-position drills, but there are so many more exercises out there that can build speed and power! Think clean deadlifts, snatch balances, and more. We’ll work with you one-on-one to establish drills tailored towards your weaknesses.
3. Hitting personal records – Okay okay – I get it. You want to lift heavy! Who doesn’t want to PR their snatch?! Technique plays a HUGE role here. With better positioning, you’ll find yourself lifting more weight without much additional effort. You can be sure we’ll get heavy, and you will hit some PRs. Promise!

This might be for you if…

• You don’t quite feel confident dropping under a heavy bar in a snatch.
• You’ve been lifting for awhile now but haven’t seen many PRs in your Olympic lifts.
• You want to work on your snatch/clean and jerk outside of class but aren’t quite sure what to do.

The class is open to new and experienced lifters. You will need to know the basics behind Olympic lifting (where to put your hands during a snatch, for example). If you’ve been at CrossFit Undeniable for less than three months and aren’t quite sure if you’re ready, email me and let’s chat!

Nitty Gritty Details

• Our Olympic lifting workshop will happen ahead of the six-week cycle. It’s happening on Saturday, January 5th from 10:15AM-1:15PM. The workshop is free for Athlete Plus members and $25 for unlimited/$50 for three-days per week.
• Our Olympic lifting cycle is starting on Monday, January 7th and will run Monday, Wednesday, and Friday from 7:00PM-8:30PM ending on February 15th. The cycle is free for Athlete Plus members and $175 for Unlimited/$250 for three-days per week.
• It’s not required to attend the workshop in order to join in on the cycle, but it will help. You can also elect to only attend the workshop and not do the cycle as well if you want.

Ready to sign up? Just email info@crossfitundeniable.com, and we’ll get you all ready to go!

Thinking back, can you remember a gift you wanted more than anything else in the world when you were a kid? The gift that you swore up and down would make you the happiest kid alive?

I sure do! I was 10, and Pokémon was just starting to become insanely popular. I remember begging and pleading with my Mom to let me get the Gameboy game before Christmas, but she held strong. On Christmas day, I think I played that Gameboy for eight hours straight I was so excited.

Flash forward to this year – the top item I’m most excited about, the thing I can’t wait to get…is a vacuum. That’s right; I’m excited to get a new tool to clean the house! My times have changed…

Vacuums aside, I was reading some interesting statistics today that mentioned 30-40% of gifts are returned. That’s a staggering number! Coming up with thoughtful, unique, and yes, usable holiday gifts can be challenging.

At CrossFit Undeniable, we want to help you give (or receive) the gift of health. We’re offering gift cards starting at $50 that can be purchased directly via this link. They can be used on personal training, nutrition coaching, memberships, or any other service we offer. If you’d like a physical gift card, just let us know, and we’ll be happy to help you out.

Purchase a Gift Card

The research is pretty clear on the value of gifting material items versus experiences. The former loses its luster over time. Meanwhile, there’s a sense of excitement built around experiences. There’s the build up before the experience, the memories created during, and the lasting changes that stick around afterwards.

At CrossFit Undeniable, we believe that a gift certificate for coaching can create lasting change that will deliver benefits for years. It’s impossible to put a value on feeling more confident or finally being able to keep up with your grandkids.

Regardless of whether it’s for yourself or someone you know, we’d love to get you set up with a gift card for the holidays. Gift health!

A special thank you to all of the amazing members that provided gifts for our A Special Child collection. There will be a lot of happy kids this holiday season!

This past Wednesday, our classes did the CrossFit Total, which involves finding one-rep maxes (the heaviest amount you can lift one time) of three movements: Back Squat, Deadlift, and Shoulder Press. It’s a strength benchmark we use to measure improvement and help determine training weights to use in other workouts. It helps to know you’re one-rep max!

The CrossFit Total just happened to coincide with the end of our Powerlifting class – six weeks dedicated solely to improving strength. The participants tested their original numbers prior to the cycle and afterwards to gauge improvements.

Our entire gym knocked the CrossFit total out of the park. Altogether, we lifted a total of 24,905 lbs as a gym! That’s a lot of weight. Here are some equivalents:

• One fighter jet
• Two T-Rex
• Four fully-grown great white sharks
• Five Ford F-150 trucks

Everyone truly #crushedit!

I want to give a special shout out though to the Powerlifting class. Every single person improved their lifts over the six-week course and hit a PR. The energy was electric on Wednesday evening!

They busted their tails putting in the hard work, and it paid off.

So, hats off to each and every one of you. Congrats on the PRs and kudos on putting in all the hard work. I enjoyed working with you and celebrating all those wins on Wednesday night! Keep up that momentum.

You deserved every single ring of that PR bell!

Did you set a New Year’s resolution for this year? Did you make any progress?

If you’re like most people, the answer is no. Statistics around failure rates range. Some say that 80% of resolutions fail by February. Others claim that only 8% of individuals keep their resolution for the entire year.

The statistics vary across the board, but the takeaway is clear – most people don’t make it.

There are a lot of reasons for such a high failure rate. The idea of a clean slate, starting fresh on January 1st inspires many to overreach. Despite displaying zero interest in curbing sweets throughout the previous year, they’ll vow to give up sugar for 365 days straight – going cold turkey. Or, feeling inspired, they’ll join the masses hitting the gym six days during the first week of the year before landing back on the couch too sore to move.

We’re still in the early parts of December, but January 1st is right around the corner. Maybe you’ve already set a New Year’s resolution. Maybe not. Regardless of which side you fall on, the tactics behind setting successful resolutions don’t just apply to habits you build on January 1st. They apply to any scenario that requires building a new habit or breaking an old one.

At CrossFit Undeniable, we want to help you reach your fitness goals whether you want to bench press 315 lbs, lose 30 lbs, or run a faster 5k. That’s our mission, and our coaches show up every day to help you make it happen.

One key aspect serves as the linchpin for your success – consistency.

With only one to two workouts per week, it’s nearly impossible to see progress towards your fitness goals even if your nutrition is perfect, and you’re giving it your all in the gym. You should at least be aiming for four workouts per week to see noticeable gains. In fact, if you attend four or five classes per week for six months and follow our nutrition guidelines, we guarantee you’ll see results.

Consistency gets even harder in December. The cold mornings make it tough to get out of bed. There’s an extra pull to spend time with family around the holidays. And, of course, let’s not forget the extra treats around the home and office.

We want to help keep you on track this December so we’re kicking off a little attendance challenge. The person with the most attendances during the month of December will win a night out on the town at our favorite spots ($200 in total). All you have to do is show up.

A few more details:

• When does it start? December 1st.
• When does it end? December 31st.
• When will you announce the winner? January 3rd.
• What do I have to do to enter? Nothing! Just show up to class like normal. All classes (including our holiday events) carry equal weight.
• What if there’s a tie? The first tiebreaker will be the person that attended the most yoga classes during the month (max of two). The second tiebreaker (if necessary) will be the person that attended the most Sprint classes during the month.
  
• Can I attend multiple classes in the same day? Sure – but it will only count as one attendance in total. So, the maximum number will be 27, which is the total number of days we’ll have classes in December plus the two Sunday yoga sessions.
  

The challenge starts on December 1st, and we’ll be sharing updates throughout the month. Looking forward to seeing you all in classes!

I want to give out a virtual high-five for a second. A few weeks ago, one of our members, Justin, hit his first muscle-up. Well, he actually did several, but we only caught one on video.

View this post on Instagram

Congrats to Justin for nailing his first muscle-up! Hard work really does pay off. (Oh and he hit several more after this! 🙌) #hwpo #crossfit #muscleup #firstmuscleup #gymnastics

A post shared by CrossFit Undeniable (@crossfitundeniable) on Oct 14, 2018 at 8:51am PDT

Two weeks later, he hit his first handstand push-up! Two PRs, one month.

Muscle-ups, handstand push-ups, handstand walking, ring dips…all of these exercises fit into the same category. They’re all advanced gymnastics skills that require a ton of relative strength, coordination, and core control. That’s not to say they’re impossible to master! Not at all. They just require constant dedication and practice.

Justin is a stellar example. Coming in to CrossFit Undeniable, he had limited experience with CrossFit. But, he has attended 4-6 classes per week for month after month working with our coaches, and it’s paying off!

Today, we want to chat a bit about what it takes to hit that coveted first muscle-up or finally get your head wrapped around handstand push-ups. Hint: hard work is involved! (But there’s more to it than that)

[Read more…] about How to Finally Hit That First Muscle-up (Or Any Other Skill)

It’s hard to believe the holidays are right around the corner! We want fitness to be a part of your holiday plans while also providing time for our coaches to be with their own family and friends.

Here’s how we’re adjusting the classes around Thanksgiving and Christmas for the 2018 season. Our Triib class schedule is always the best source of information regarding classes!

November

• Wednesday, November 21st: 6AM-8AM Open gym, 12PM-2PM Open gym
  
• Thursday, November 22nd: Earn Your Turkey WOD starts at 8AM (no additional classes)
• Friday, November 23rd: 9AM-11AM Open gym only
• Saturday, November 24th: Resume normal schedule

December

• Monday, December 24th: 9AM-10AM Open gym only
• Tuesday, December 25th: Closed
• Wednesday, December 26th: Evening classes only (4:30PM, 5:30PM, and 6PM)
• Thursday, December 27th: Resume normal schedule
• Monday, December 31st: 9AM-11AM Open gym only
• Tuesday, January 1st: New Year’s Day workout at 9AM (no additional classes)
• Wednesday, January 2nd: Resume normal schedule
  

When in doubt, check out crossfitundeniable.com/schedule!