fbpx

CrossFit Undeniable

Helping you thrive into your 90’s and beyond

Coach's Notes

Our Revised Plan for Re-Opening on June 10

By Leave a Comment

It seems like forever ago that we published our tentative plans to reopen on April 27. Following that notice, we learned that gyms would not be able to open during the safer-at-home guidelines. We then put those plans on pause, awaiting additional guidelines from Governor Polis and Jefferson County.

CrossFit Undeniable has been closed for going on 12 weeks. We’re incredibly grateful to our amazing members that have supported us thus far even with our doors closed. We’ve been anxiously waiting and advocating for guidance specific to boutique gym like ours because we feel we can resume business operation in a safe manner.

Yesterday, Governor Polis announced that the safer-at-home guidance would be extended to July 1 in Colorado. However, draft guidance has been put forth that would allow gyms to have up to 10 people per room indoors. We should know whether that guidance is finalized by Thursday, June 4. Regardless, we’re planning to reopen on Wednesday, June 10.

Please see the full details of our plan below. We’re excited to get everyone back in the gym!

Continue Reading

How to Do Murph Wherever You Are With Whatever You Have

By Leave a Comment

Memorial Day is quickly approaching, which generally means “Murph.” The iconic hero workout is done in CrossFit affiliates across the globe in honor of Lt. Michael P. Murphy, killed in Afghanistan on June 28th, 2005 at the age of 29.

We all get together and perform “Murph” on Memorial Day in honor of Lieutenant Michael Murphy. His courage and bravery in battle is hard to truly appreciate. His ultimate sacrifice to save his brothers is hard to fathom. He was a true hero. We encourage you to read more about his story here.

Normally, we’d be having a big event at the gym in celebration of Murph. We’d obviously knock out the workout, but it would be followed by a huge barbecue, good food, high fives, games, and a few drinks.

Murph is going to look a bit different this Memorial Day, but the intent is still there. We still have the opportunity to complete a difficult workout as a small tribute to a true hero and the idea of being part of something bigger than ourselves. Here are a few options to knock out Murph wherever you are with whatever you have.

Regardless of how you get in Murph, please share a pic with us using #UndeniableAnywhere and #Murph.

Continue Reading

Focus On What You Can Control

By Leave a Comment

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
Continue Reading

#UndeniableAnywhere: Challenge 13

By Leave a Comment

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.

Finding Motivation During Challenging Times

By 1 Comment

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.

Continue Reading

#UndeniableAnywhere: Challenge 12

By Leave a Comment

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!

#UndeniableAnywhere: Challenge 11

By 1 Comment

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!

Pausing Our Plans to Reopen on April 27

By Leave a Comment

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

By Leave a Comment

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!

We're currently closed due to COVID-19Read More