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CrossFit Undeniable

Helping you thrive into your 90’s and beyond

Coach’s Notes

Here’s What a Day of Eating Looks Like – Becks

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Ahead of our upcoming nutrition challenge, we sat down with one of our nutrition coaches, Rebecca Naeve (aka Becks), to learn about what a full day of eating looks like for her.

A few things I think you’ll be surprised by:

  • The volume of food Becks eats in a given day
  • The high quality of her food despite Becks admitting that she doesn’t like to spend a ton of time cooking

Curious what a full day of eating should look like for you? Don’t forget that out nutrition workshop is happening on February 9th, and our 6-week nutrition challenge begins on February 18th!

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Meet Our Members: Jacob

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Most new members walking through the doors of CrossFit Undeniable have some special “Why?”. Maybe they’re looking to gain confidence or build strength to play with their grandchildren.

For Jacob, that “Why?” goes pretty deep. As a Firefighter Paramedic with the Aurora Fire Department, lives literally depend on his fitness on a daily basis.

I had a recruit class instructor ask myself and Academy mates a simple question that has stuck with me for my short career and will no doubt endure my career. The questions they posed was, “Would YOU want YOU rescuing YOU?”

[Read more…] about Meet Our Members: Jacob

Our Nutrition Challenge (Starting Feb 18th!)

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Nutrition is just as—if not more—important than movement.

Joe Westerlin, CrossFit Seminar Staff

You probably know that, right? Especially if you’ve been around CrossFit Undeniable for any length of time. We’re constantly beating the drum about nutrition because it is that important.

Still, even though you know nutrition is important, it can still feel really hard to eat well. Should I do Zone or Keto? What’s the difference? Do I need to count my Macros? Should I eat small meals or large ones? Do I need protein powder? Why is everyone so obsessed with avocados? How many carbs are in a bottle of wine?

Okay, maybe that last one is just for me. Still, you get the idea! Nutrition can get messy fast.

Back in September 2018, we ran our first in-house nutrition challenge. Brandon and Valerie took home the winning prizes, losing over 20lbs combined in the six weeks. During the challenge, one participant echoed the following sentiment:

I was frustrated with my lack of progress even with all the working out. It turns out I just needed to focus on my nutrition – that was the key.

So so true!

We’re kicking off another nutrition challenge starting on Monday, February 18th with a few small tweaks.

This time around, the nutrition coaching will all be done one-on-one with either Marissa or Becks, our two nutrition gurus. They’ll sit down with you to learn about your specific struggles and frustrations. Then, they’ll come up with an individualized plan for you.

Over the six weeks, you’ll have weekly check-ins with them where you’ll send along photos, measurements, and food logs. They’ll provide feedback, accountability, and guidance along with answering any questions. You’ll have access to them throughout the week too to answer any questions that might pop up.

There will be prizes! We’ll be giving away prizes to the three most successful participants including a gift card to Ice Age Meals, a custom jump rope, and a gift card to Reebok so you can get decked out in some new swag.

This whole thing kicks off with our nutrition workshop, which will be on February 9th. We’ll do a deep dive on nutrition and set the foundation for our nutrition challenge.

To recap:

  1. Attend our Nutrition Workshop on February 9th from 10:15AM to 1:15PM. RSVP on Facebook here. It’s not absolutely, positively required, but it is highly encouraged to set the foundation for the challenge.
  2. Get individualized coaching over six weeks. Have access to a coach for weekly check-ins and accountability.
  3. See amazing success.
  4. Win prizes like free meals and Rogue swag.

The entire challenge (six weeks of individual coaching) is $250. You can signup by emailing marissa@crossfitundeniable.com or select “Nutrition Challenge” under PT/Nutrition Coaching in our Store here.

All About the CrossFit Open

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If you have been following anything on CrossFit social media, you likely have heard rumblings about the CrossFit Open. The Open is a global competition of sorts that happens over a five-week period starting on February 21st. Here are the basics:

  • Workouts are released every Thursday from February 21st until March 21st.
  • Participants have from the time the workout is announced until Monday evening to perform the workout and submit their score online.
  • The top athletes advance further towards the CrossFit Games.

That’s technically what the Open is. At CrossFit Undeniable though, it represents a bit more. For us, the CrossFit Open represents:

  1. A way to test your fitness. You have worked hard to learn new movements, perfect old ones, and improve your conditioning. You have attended countless classes and done a seemingly infinite amount of snatch drills. The CrossFit Open is a way to test your fitness and see what you’re capable of.
  2. A way to support one another. The gym is seriously electric during the Open. We’ll have events every Friday night with members coming in to cheer on one another. You’ll have your own personal fan group for every workout.
  3. A way to have some fun! What could be fun about pushing yourself to exhaustion in a workout? Well, for one, you’re doing it alongside some great friends. Two, you’re going to do better than you think; I promise. The workouts seem scary at first, but you have prepared all year for this. Three, we’ll often go out for food and/or some celebratory drinks afterwards. It’s a great way to bond with our community over a little sweat.

If you’re curious, we wrote about what the CrossFit Open means a bit more last year.

The Open at CrossFit Undeniable

During the Open, we’ll program that week’s CrossFit Open workout on Friday during all of our hour-long classes. So, when the workout is released on Thursday evening, you can expect to see it the next day. You’re welcome to drop-in to any of our hour-long classes to complete the workout and have your score validated.

On Friday evenings during the Open, we’ll have our traditional “Friday Night Lights” events. From 4:30PM to 6:30PM (Last heats starting at 6:00PM), we’ll run heats of the Open workout back-to-back with 5-7 athletes competing at one time. You’re welcome to drop-in at any point during those hours to get in the workout. We’ll have a warm-up area, and we encourage anyone and everyone to come back in the evening and cheer on their fellow athletes!

If you can’t make it in on Friday and still want to complete the Open workout, you’re welcome to complete the workout during Open gym on Saturday (10AM) or Monday (6AM-9AM, 4:30PM-7PM). You’ll need to have your own judge (or ask someone after class nicely to help you).

To Recap

  1. We’ll do the Open workout during all of our hour-long classes on Friday. The morning classes will proceed as normal (including Sprint classes). There will be no evening Sprint classes on Friday during the Open.
  2. We’ll have our Friday Night Lights event from 4:30PM-6:30PM during the Open with the last heat starting at 6:00PM. Come anytime during that window and signup to compete in a heat.
  3. If you can’t complete the workout on Friday, Saturday and Monday during Open gym will be your makeup times.

We’ll have a blow out party for the last workout (March 22nd) so stay tuned for more details!

What Should I Do Now?

Get psyched! Seriously. The CrossFit Open is a really fun time around CFU. The gym buzzes with energy on Fridays. You’ll meet friends, have fun, and hit a PR – promise.

For now, do two things:

  1. It’s not required, but if you’re interested in officially registering for the CrossFit Open (to see your name on the leaderboard), you can do so here.
  2. Have you friends join us at CrossFit Undeniable for our Friday Night Lights events!!

If you have any questions on how the Open will work, don’t hesitate to reach out – info@crossfitundeniable.com. We’re happy to help!

Signup for the CrossFit Open

Our December Attendance Challenge Winner: Jenny!

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Back in December, we kicked off a little attendance challenge. The goal was to keep up the momentum through the last month of the year when cold weather and holiday treats make it so so easy to say no to the gym and yes to the couch. The rules were simple – attend as many classes as you can throughout the month (only one class counts per day)!

We’re super excited to announce the winner – Jenny! She attended 23 classes throughout December, staying amazingly consistent. A special kudos to Jessy and Rich as well for being right on Jenny’s heels.

For winning the challenge, Jenny received a $200 “night on the town” in downtown Denver that consisted of:

Congrats on the win, Jenny!

Stay tuned everyone. We’ll run another challenge soon with an equally sweet prize!

The Hardest Part About Nutrition

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In a 2017 Level 1 Seminar Staff Summit, CrossFit CEO, Greg Glassman, talked about the solution to chronic disease, which he shortens to:

Off the carbs, off the couch

Greg Glassman

The gist is to remove excessive carbohydrates from your diet (the refined, processed foods) and incorporate intense exercise – CrossFit’s basic prescription for health and fitness.

The good news? It works. I promise.

The problem? It can be really hard to change what you eat!

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Meet Our Members: Autumn

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Autumn joined us over the summer of 2018, and she’s been a stellar addition to our community. Not only is she relentlessly positive but also she’s an absolute powerhouse in the gym.

She found out about CrossFit Undeniable after moving to Broomfield in 2018. Looking for a new home to workout, she actually tried two other gyms before finding Undeniable. What stood out to her about CFU? Here’s how Autumn describes it:

Awesome community! So many kind and genuine people and just an overall great and supportive atmosphere-just what I was looking for!! It has only changed in the way that I have gotten to know people more and they are all just as amazing as they seemed my first workout.

Autumn naturally excels with a barbell in her hand. Seriously – she’s strong. Given her weightlifting prowess, it might surprise you to hear her favorite memory or accomplishment.

It was actually when we ran the 5k- I am by no means a fast runner, but mentally I was really happy with how I did.

See! Those 5k days deserve more love than they usually get. 😉

She just recently finished up our Powerlifting class specifically working on improving her upper body strength but also just making sure she’s having fun – something we can definitely appreciate.

Oh – and when asked about her favorite CFU memory?

Any Saturday workout is a good time.

Amen! If you haven’t joined us for a Saturday workout yet (9AM – free!), you’re missing out.

Thanks to Autumn for sharing a bit about her story. We’re looking forward to seeing you #crushit even more over 2019!

Expanding Our Definition of “Fitness”

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What is fitness? Is it a faster Fran time? Is it walking around pain-free? Is it a great body fat percentage?

Back in 2002, Greg Glassman, the founder and CEO of CrossFit, wrote one of the most popular CrossFit Journal articles of all time – “What Is Fitness?”. In Glassman’s view, thousands of companies and millions of individuals were chasing “fitness,” but no one could come up with an agreed upon definition. It felt silly to all be aiming for a target we couldn’t quite put into words.

The article went on to define CrossFit’s three standards of fitness, which we’ve talked about before. With these standards in place, “fitness” becomes a measurable target.

Glassman also introduced the concept of the Sickness, Wellness, Fitness continuum, which tracks an individual’s progress towards fitness using the standards defined along with blood markers, etc:

The Sickness, Wellness, Fitness continuum as defined by CrossFit

With the new year upon us, millions of people have set New Year’s resolutions aimed at being “fit.” From past experience, I know this usually means something like:

I’m going to eat healthier and work out more.

Ever heard (or even said) something like that before? I know I sure have.

At CrossFit Undeniable, our goal is to provide the tools, guidance, accountability, and community necessary to help you kick ass well into your 90’s and beyond. This absolutely includes eating healthier and incorporating intense exercise, but it includes so much more.

Glassman’s three standards definitely form the foundation of what it means to be “fit,” and it goes well beyond what you eat and how you move. “Fitness” to us includes:

  • Having close, quality relationships with friends and family.
  • Balancing stress in your life and taking time to mentally decompress when needed.
  • Getting adequate sleep at night.
  • Setting a positive mindset.
  • Dedicating your energy to something that gets you excited every day.

We could probably sit here and list a dozen or more characteristics.

On Episode 100 of the Pursuing Health podcast, medical resident and former CrossFit Games athlete Julie Foucher was asked about the most important “health” factor many people are missing. She didn’t mention nutrition or intense exercise. She mentioned relationships.

The point is to expand your definition of what it means to be “fit.” It doesn’t just mean having a faster Fran time. It’s more than that. It’s getting intense exercise, eating well, building great relationships, balancing stress, staying flexible. Fitness shouldn’t be a narrow sliver; it’s a broad perspective.

As you look to improve your fitness in 2019, definitely chase Glassman’s three standards. PR your lifts, push your metcons, and build strength, power, and endurance, but also think about all of the other factors too. Are you sleeping enough? Are you constantly stressed? Are you putting effort towards close relationships? Those things are equally imported!

Looking Back on 2018 at CrossFit Undeniable

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The first of the year provides a natural opportunity for reflection. It’s synonymous with fresh starts and resolutions – looking forward to all the things you want to accomplish, see, and do over the upcoming year. It also provides a great opportunity to look backwards at the memories you created over the past 12 months.

We wanted to take a moment to do just that – reflect back over all the awesomeness that was 2018 at CrossFit Undeniable.

First, a huge thank you to all of our members. You literally make this all possible

[Read more…] about Looking Back on 2018 at CrossFit Undeniable
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