CrossFit Undeniable

Helping you thrive into your 90’s and beyond

Coach’s Notes

Our December 2018 Challenge (And How to Win)

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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!

How to Finally Hit That First Muscle-up (Or Any Other Skill)

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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.

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)

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Our 2018 Holiday Schedule

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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!

Sprint!! – Our New 30-Minute Class Starting Dec 3

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Fact: It can be difficult to find a full hour in your day to dedicate to working out!

I’m not sure I always understood that fact. Having worked in a gym for many years, a “workout” was always just a few steps away. Even after leaving the gym world full-time, I’ve always had plenty of time to get to the gym since I work from home. I can just shift my schedule and make it work.

Enter baby.

I won’t wax on about the time demands, but it’s safe to say that my schedule is much less flexible between daycare drop offs, work, chores, etc. Just like you, I prioritize fitness in my day, but occasionally that leaves me with making a difficult choice between hanging out with Quinn or getting in a solid hour-long CrossFit class.

I’m super excited to share that we’re offering a new 30-minute class called “Sprint” starting December 3rd. It’s perfect for busy schedules, and I promise it will still kick your ass!

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Running: It’s Okay to be a Pose-r

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When I think back to my time in elementary & middle school, the day we had to run a mile in P.E. was, quite possibly, the worst day of the year for me.

I dreaded it the way some kids dread the new school year starting, eating nothing but vegetables for dinner, or being sent to bed early as a punishment (ironically, these are all now things I thoroughly look forward to as an adult). Running was the activity that made me feel awful (physically, emotionally, spiritually, etc.), and I felt personally attacked by running as a hobby.

As I got older and found my stride (no pun intended) entering the world of fitness, running was something I was never “good” at. I dabbled in recreational running a bit before I found CrossFit, and although I never got to the point where I really enjoyed it, I will say I eventually quit hating it and learned to enjoy bit and pieces of it. Throughout my time in CrossFit, running has been something that I don’t mind doing IN a workout, but I am still never thrilled when I see that running IS the workout.

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Thinking in Seasons

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A few weeks ago, Charlotte and I visited some family in Florida. We were there for nine days, anticipating many days of playing in the pool with Quinn, a few date nights, and regular workouts at the local CrossFit gym.

Wrong.

We spent the first night in the hospital with Quinn (he had norovirus – he’s fine) and subsequent nights of 2-3 hours of sleep and a cranky baby left us feeling anything but rested. #parentlife

We were still able to get a date night in (albeit the waitress was rushing to get us the check as he had a meltdown) and escaped to Orlando for a great evening hanging out with friends. But, if I were to look at my workout log for the week, we visited the gym twice and did one 10-minute at-home workout…all while consuming more wine and worse food than normal.

For a creature of routine (yep, that’s me), this can really difficult! I crave consistency, and with fitness such a big part of my life, being out of a workout routine leaves me, well, cranky.

I was chatting with a friend about this recently, and I was describing a “season” mindset that I’m doing my best to adopt. As the seasons literally change from fall to winter, I thought it might be helpful to share with all of you!

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Celebrating Successes From Our Nutrition Challenge

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Last week, we wrapped up our first in-house nutrition challenge at CrossFit Undeniable. Over six weeks, participants learned about various nutrition topics, met in small groups to hold one another accountable, and tracked daily habits like eating whole foods, getting enough sleep, and avoiding alcohol.

It’s time to shine a spotlight on some of the amazing successes, and yes, announce the winners of our nutrition challenge!

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The Final Countdown For Our Nutrition Challenge and Start to Our Powerlifting Cycle

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For the past five weeks, members participating in our nutrition challenge have learned about macronutrients, revamped their normal meals, and practiced healthier eating tactics both at home and while eating out.

Everyone has undoubtedly experienced adversity, but that adversity has been overshadowed by the many successes – inches lost, energy levels restored, sleep improved, and PRs had in the gym. We’ve even had participants challenge one another to extend the challenge to Thanksgiving and beyond!

We’re in the final week of the challenge, and soon, we’ll announce the male and female winner (they’ll both receive $200 in cash)! But, the truth is the challenge never really ends (we all know that deep down).

With the official challenge in its final week, we thought we’d expand on our topic from a few weeks ago (Nutrition in the Real World) and talk about balancing healthy eating and you know…living. We’re also going to talk about something new that’s kicking off next week – our powerlifting cycle!

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The Good and Bad About Stress (Plus Techniques to Stay in Balance)

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We’re entering week 5 of the nutrition challenge. The end is really in sight now! Up to this point, we’ve chatted about macronutrients, portion sizing, proper mindset, and balancing nutrition in the real world. Today, I want to talk about something that might not seem obviously related – stress.

Everyone has moments of weakness where they end up making a choice they later regret. Maybe yours is peer pressure, and you wish you wouldn’t have ordered that dessert like everyone else at the table. Or, maybe you tend to make poor choices when you’re tired. Everyone’s trigger is slightly different, but no one is bulletproof.

One of the most common triggers we see? Stress.

You know the feeling. You wake up late. It’s a big day at work, and you still have to get the kids off to school. The dog (trying to be helpful, no doubt) barfs on the floor. Suddenly, you’re running 30 minutes late on a day when you don’t have 30 minutes to spare. Which of the following likely describes breakfast?

A) Eat a home-cooked breakfast at home

B) Rush through McDonald’s trying to feed everyone in minimal time

Okay – maybe there’s a middle-ground, but you get the point. Stress is a real hurdle to overcome when we’re talking about nutrition. A few things are important to realize:

  • Not all stress is bad (notice how we said “stay in balance” not “eliminate stress” in the title?)
  • Everyone handles stress differently, and it’s important to understand how you specifically handle it
  • There are techniques you can use to stay in balance

Let’s tackle each point in detail.

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Nutrition in the Real World

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We’re kicking off Week 4 of our nutrition challenge. That means the finish line is in sight! It also means we need to start thinking about what happens after the challenge is over.

While we’ve talked about this concept of “nutrition in the real world” each week, it becomes more real as we near the end of the challenge. You’ll have to make solid food choices without the motivation of a point system or the accountability of a peer group.

You might even encounter challenges that you didn’t face during the challenge. Maybe your spouse wants to add in a few of your “old favorites” to the dinner rotation or coworkers want to grab a few more beers after work. Whatever the challenge, now is the time to address them – before they actually come up!

Let’s chat about some of the biggest hurdles and obstacles to maintaining healthy eating habits in the real world and how to overcome them.

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