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Welcome to CrossFit Santa Fe

CrossFit Santa Fe can be found only at Undisputed Fitness. Undisputed Fitness is a growing family of athletes who are serious about their health, skills, and the atmosphere in which they choose to develop both.

Our focus is to help each other reach our personal goals and strive for new ones. We at Undisputed Fitness teach each other through a positive, friendly environment, without the involvement of negative, ego-driven competition.

We support one another both in the gym, and in the community. All ages, skill levels, and backgrounds are welcome. The gym belongs to its members, to the community, and to the culture that understands what we are all about.

Free Introductory Class

Come in for a free intro and see why Undisputed Fitness / CrossFit Santa Fe is the place to train in Santa Fe, New Mexico.

Wednesday April 16th

So You Wanna Kip…

Lately in the gym it seems that a lot of people are wanting to work on their kipping/butterfly pull ups. Which is awesome! Kipping and butterfly pull ups are fantastic gymnastic movements which not only allow for great conditioning but they look totally sweet. So while everyone is working on mastering those movements, we should review a little about strict pull ups.

I was overweight for most of my K-12 career. Gym class and “working out” wasn’t something I looked forward to or was good at; I did enjoy lifting weights but my concept of “lifting” was three to four sets of ten and then try for a one rep max. Pull up bars required some impossible strength that I just didn’t have; to say that I hated pull ups would be an understatement.

I don’t hate pull ups anymore but I’ve been left with an empathy for everyone who does, they can be harrowing. For a lot of people who don’t have stricts it can be nothing more than pain and suckitude just hanging from the bar. Then along comes kipping and it makes individual pull ups much easier by incorporating the hip into the movement. With pull ups now easier people tend to forget about doing them strict.

Kipping pull ups(and butterflies more so) put a lot of strain on the shoulders. Just being able to perform a few strict pull ups requires you to have a level of shoulder strength that a person needs to protect against injuries from strain. A lot of times people start CrossFit physically unable to do strict pull ups so they start jumping or banded pull ups and stay there until they learn to kip and stay there, reverting to the band in workouts that require strict. Banded and kipping pull ups won’t make stricts easier and neither of those will build the strength and endurance that stricts do.

I do not mean to disparage kipping, banded, jumping, butterfly or any other pull ups. Whichever one you choose comes down to what your goals are. Metabolic conditioning, efficiency, and work output favors kipping while building strength, power and endurance comes from strict. Either way, proper care and attention when training will keep you safe and get you those results!

-Conrad

 

All Levels

A. Barski Cleans
3×3

B. JT
21-15-9
Handstand push-ups
Ring dips
Push-ups

Beginners

A. 3 Hang Power Cleans
3×3

B. 21-15-9
Push Presses-bar
Dips
Push-ups



Tuesday April 15th

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All Levels

A. Broad Jump
3 Attempts for longest

B. 6 rounds
Hands cannot leave bar for duration of WOD penalty is 3 Body Blasters
6 Deadlift (115#/75#)
6 Hang power clean
6 Thruster
6 Push-ups (on bar)

Beginners

A. Same

B. 6 Rounds for time
4 Deadlift
4 Hang power clean
4 Thurster
4 Push-ups



The 5 Most Beautiful Things Project

 

 

My dear friend Jennifer Pastiloff writes an amazing blog. Often, I do not have the time, energy or attention span to dig into a book but I have found it enriching and illuminating to read Jen’s blogs and the blogs of the guest authors that she shares. Jen encourages us to become active beauty seekers. She suggests that you stop what you are doing RIGHT NOW, look around you and ruminate on the 5 most beautiful things in your life at that very moment. It can be something you are looking at, remembering or appreciating. She recommends doing this often (once an hour) but if you can’t do that the most powerful times to do it are right before bed (the last thing you think about before you fall asleep dictates the mood of your dreams and the way you wake up) and first thing in the morning (beginning your day with gratitude positively impacts the way your day goes). Gratitude, in general, is something that I am attempting to put into practice regularly and I can feel the difference it is making for me. Why not actively seeking beauty?

So, what are your 5 Most beautiful things?

Right now, mine are:

1- A long conversation with a friend in need of a good listener and getting to be that person

2- Cleans sheets on my bed and folded laundry

3- Buttery popcorn and salty dark chocolate at a great movie with my favorite couple

4- The heavy sighs and squeaks of my sweet dog sleeping at the foot of my bed

5- The blooming tulips planted in memoriam of a a dear friend’s mom (in her yard and in mine)

Heather

What are your 5 Most beautiful things?

Please post to comments and follow @jenpastiloff on instagram and read her blog  at www.manisfeststation.net. She writes beautifully and authentically and she makes you think.

http://themanifeststation.net/the-5-most-beautiful-things-project/

 

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All levels

A. Time vs tension
Over Head Squat 5 down 3 hold at bottom
3-3-3-3-3

B. For time
25 Hand Stand Push Ups
25 Double unders
55 KB swings 28/20
25 Double unders
25 Burpees
55 Game Push ups
25 Pull ups
25 Wall balls 20/14

Beginners

A. O/H squat 3 sec descent
2-2-2-2-2

B. For time
20 Pike push ups
50 Single jump rope
40 KB Russian swing
50 Single jump rope
20 Burpee
40 Push ups
20 Ring rows
20 Wall balls



Saturday April 12th

The other day I got a text from my best friend who lives in Wyoming saying that he took a co-worker to his first CrossFit class which prompted said co-worker to call him and let him know that he was so sore that he couldn’t walk. And thank you.
My friend told me that to let me know how good it felt to hear it and to thank me for getting him to turn his life more towards one of health and fitness.
I talk to my friend quite often but it’s actually been years since I’ve tried to get him to go into a CrossFit class. Just by seeing things on Facebook, he decided to do the last Whole Life Challenge which then turned to joining a CrossFit gym.
A lot of times, even in this digital, social network obsessed age, we really tend to not realize exactly how many people are watching us. Or that we actually influence those who are. Our entire lives are on display and I’m willing to bet way more people than you think are paying attention to what you are doing. So question the is, how are you influencing those who are watching?

Partner WOD
18 minute AMCAP (as many cards as possible)
Hearts = Push ups
Clubs = KB swings 24/16
Diamonds = Box jumps
Spades = Ring dips
Reps = Value of card times 3
Face cards = 10
Aces = 11
Score is total reps

Bonus- Teams make their best 5 card poker hand.

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Friday April 11th

Here is a great blog by our good friend  Logan Gelbrich

INTROSPECTIVE FITNESS

There is an unmistakable introspective element to strength and conditioning. The reactions to the visuals that are so notable to the CrossFit experience are powerful. In both locations, my gymhas been very exposed to traffic, both on foot and in the car. The reactions to women with barbells overhead, or kegs being used as exercise equipment is priceless.

Fitness is like a giant mirror. People see it happening and immediately introspect. “Can I do that?”

I can reenact the exact process of a stranger walking by who stumbles across a class of eclectic men and women performing some good old-fashioned hard work. The wheels start turning right away, and 60% of them motion some fitness move like bicep curls to themselves as their mind wonders.

“Woah! How do I feel about this?”

“Can I do that? Maybe…in my 20s.”

“Well, she doesn’t look very fit. I’ve got to be at least as fit as her. But damn, that’s serious business.”

“Is it safe? Probably not. That’s why I won’t do it. It’s not safe.”

“I wonder what I could do…”

It’s incredible. I see it everyday. I could only wish that everyone had the perfect cocktail of confidence, humility, openness, and courage to finish their self-talk after seeing what we do and be open to trying it. That, however, just isn’t the case.

There is a certain amount of guilt involved with seeing someone taking on health and fitness when you yourself are not. Any coach can tell you, men and women view us as some sort of authority in health. Passing us in the grocery store isles or in the post office, and the first things out of their mouths are, “Yeah, I’ve totally been meaning to get back in the gym. I took a break because my knee was giving me trouble, but I’ll be back at it. I mean I’m starting to watch what I eat, you know?”

It’s word vomit. They are compelled to justify their position and assume that there’s judgment of their health and fitness simply because looking at fitness or those that represent it serve as a mirror that confronts them with introspection.

This is why as coaches and athletes we need to continue to live and breathe a reality that is approachable and inviting. Everyone gets better when fitness is inclusive. Believe me, people are looking at your from the outside and they are making a thousand judgments and decisions a minute about what they are seeing. Do your best to tip the scales towards them saying “Yes!” to fitness.

Logan Gelbrich
@functionalcoach

 

 

Categories: Crossfit Blogs.

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By Logan Gelbrich

 

WOD

For Time:

100 Thrusters 45/35
5 Burpees at the top of every minute



Thursday April 10th

All levels
A) Skill: Split Jerk
12 min emom
2 Split Jerks

B) 12 min amrap
5 Burpees
10 Jumping lunges
20 Double unders

Advanced
A) 12 min emom
2 Split Jerks

B) 15 min amrap
5 Burpee box jumps
15 Jumping lunges
30 Double undersDSC06183



Wednesday April 9th

All levels
A) Tall cleans
3-3-3-3-3

B) 5 rounds, 2 min each
200m run
as many pull ups as possible
1 min rest

Beginner’s
A) Power cleans
3-3-3-3-3

B) 5 rounds, 2 min each
200m run
as many push ups as possible
1 min rest



Tuesday April 8th

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All levels
A) Split press
3-3-3-3-3

B) 1 – 10 – 1
Box jumps
Burpees
(1 of each, 2 of each, etc, up to 10 and back down to 1)

Beginner’s
A) Strict press
3-3-3-3-3

B) 1 – 10 – 1
Jumping squats
Push ups



Monday April 7th

Every minute, on the minute, with the minute equaling the amount of reps:

Min 1-10 – KB Snatches 24/16
Min 11-20 – KB Swings
Min 21-30 – KB Power Cleans

Workout is finished when you can’t complete the reps within the minute.



Friday April 4th

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All Levels

A. Skill: Push up

B. For Time:

100 Sit Ups
90 Double Unders
80 Bird Pickers
70 Walking Lunges
60 Kb Swings
50 Mountain Climbers
40 Tuck Jumps
30 Push Ups
20 Pull ups
10 O/H Squats




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