February 27, 2011

Congratulations to Coach Crow and Phil Madrid!!

All of our athletes that went out there and competed this weekend did great!

The results for the final WOD today at Southwest Fitness Throwdown are as follows:

7 rounds for time:

225#/155# Deadlift x 5
20 Double unders

Phil Madrid finished 6th in his heat with a time of 5mins 40secs resulting in his finishing in 9th place overall!!! Congrats Phil, this is truly a major accomplishment. Way to put yourself in the game.

Crow Rising finished 11th in her heat with a time of 9min 18secs resulting in her finishing in 11th place overall!!!! Holy smokes! Way to kick some serious ass Crow!!!

Undisputed stomps Texas!!!!!!

FEBRUARY 26, 2011

Partner WOD (work done one person at a time):

80 box jumps (20″)
80 pushups
80 thrusters (95/65)
80 American swings (2/1.5)
80 push presses (95/65)
80 forward lunges
80 deadlifts (95/65)
80 squats

This was a great workout! Our partnered teams epitomized great communication and team work.  SUCCESS!!!!

Speaking of success: Seven of our athletes  competed this weekend in competitions in Texas!

Coach Crow Rising, Phil Madrid and Mark Martinez are competing at The Southwest Fitness Throwdown in El Paso, Texas.

The first WOD was an AMRAP in 6 min of:
10 thrusters 95#/65#
10 burpees

Crow finished 12th out of 30 women with 63 rounds!!!!!

Phil finished 10th out of 30 men with 73 rounds!!!!

Mark finished 23rd out of 30 with 63 rounds!!!!

The second WOD was:

2 rounds of cindy
400m run
2 rounds of cindy
400m run
2 rounds of cindy

Crow finished 7th out of 30 with a time of 10:12 minutes.

Phil finished 12th out of 30 with a time of 8:44 minutes.

Mark finished 18th out of 30 with a time of 9:15 minutes.

Their overall results after the first day(with one more WOD tomorrow of deadlifts and double unders):

Crow finishes in 8th place!!!!!!! Hells to the YEAH!!!!!

Phil finishes in 11th place!!!!!! GOOOO Phil!!!!

Mark finishes in 22nd place!!!!!!


We also have four of our guys from our Jiu Jitsu crew competing at NAGA in Dallas, Texas!!!!!

Nate Harris took 1st(like a PIMP!)place, the Gold Medal in the Intermediate 169.9lb No Gi competition!!!!

Kermit Frosch took Silver in the Beginner No Gi 159.9lb category!!!!

Chris Hernandez took Silver in the Beginner No Gi 189.9lb category!!!!!

Kermit is also taking home 4th place in the White Belt Gi catagory!!!!!!

You guys killed it!!!! SOOO PROUD OF YOU!!!!!!

Stay tuned for tomorrow’s results from the Southwest Fitness Throwdown!!!!!!

25 February 2011

Clean 3-2-1-1-1-1 and a 1 Mile Run

So we attempted to different PR’s today. The first in our strength set, trying to get our one rep max. clean. Then we took a little break and ran off to set or one mile run PR.

A lot of times when strength training comes up in the workout I hear complaints, moans and groans and isn’t because athletes think it is going to be hard, quite the opposite! CrossFit tends to ring the dinner bell that us overachieving Type A go go go types can hear loud and clear. So in learning how to train smart we have to learn that it isn’t always about the crazy frenzy that we affectionately call WODs. Strength training is important for a number of reasons….

1. You’ll Lose 40 Percent More Fat
If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

2.Your Clothes Will Fit Better
Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

3.You’ll Burn More Calories
Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

4.You’ll Be Happier
Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

5.You’ll Build Stronger Bones
As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

6.Your Heart Will Be Healthier
Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

7.You’ll Be Even Smarter
Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters’ cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

8.The competitive lifts as well as their variations are unique as there no other lifts that use as many muscles and stimulate the nervous system in the same manner. Anyone that has ever performed a Snatch, Overhead Squat, Split Clean, or any of the million of other variations can attest that new muscles are trained in a way that could never be replicated by machines. Research has also shown that strength is a large byproduct of adaptation by the nervous system.

The more complex and integrated the movements, the more stimulated the nervous system becomes, while very simplistic and isolationistic movements do very little to stimulate the nervous system to perform more high developed movement patterns.

This is especially important to athletes that must learn how to coordinate movement in so many different planes of motions at the same time.

9.Weightlifting is crucial for the development of Rate of Force Production. This often forgotten concept of athletic development is very important for distinguishing how much “functional” strength an athlete possesses. Most studies will state that the time to develop maximal force is approximately .4 seconds. This may not seem very long; however, most sporting movements last approximately .18 seconds. So, it should become clear that it is not the strongest athlete that always wins, but the athlete that can produce the highest amount of force in the shortest amount of time. Because of the ballistic actions used in Weightlifting, Rate of Force Production is trained in a very useful manner. Most of the power in sports comes from the hips and trunk. These lifts highly train the muscle systems to perform in an explosive manner.

1-7 Woman’s Health Magazine, 8&9 Bodybuilding.com

So party people next time you think you aren’t getting a workout because you aren’t “dying”, laying a pool of your own sweat, puking, crying, dizzy, cursing, or otherwise…think again.

Love, your coaches

February 24, 2011

Workout of the day:

Armenian Surprise 20min amrap
5 Kettlebell squat cleans (20kg:12kg)
10 Burpees
15 Box jumps
(three ‘surprises’ happen. Interlaced within the WOD coach calls a surprise at 5,10&15minutes. The first is a 200 mtr run, second is 50 sit-ups, third is 50 airsquats. Coach directs athletes to remember where they were and pick up where they left off when they complete ‘surprise’)

February 23, 2011

Skill: Clean

Workout of the Day:


50 Double Unders   50 Abmat situps

40 Double Unders   40 Abmat situps

30 Double Unders   30 Abmat situps

20 Double Unders   20 Abmat situps

10  Double Unders   20 Abmat situps

for time.

Ahhhh another girl….

Our friend Andy Petranek at Crossfit LA (www.crossfitla.com) breaks down this workout for you in a short video clip. http://www.peoplejam.com/videoclip/crossfit-annie-workout

Jump roping master Buddy Lee shows off a little and then shows you how seamless and easy double unders can be. Watch this, it is impressive: http://media.crossfit.com/cf-video/CrossFit_BuddyLeeIntroDoubleUnders.mov

Double unders are difficult at first, but it only takes practice, practice, practice to get them. Talk about working on coordination and accuracy… Do you have your double unders? How important is it to you to get them?

February 22, 2011

Warm Up:

Jumping rope, singles, for 3 minutes. Then, 20 singles in 20 seconds. Rest for 20 seconds. 40 singles in 40 seconds. Rest for 20 seconds. 60 singles in 60 seconds. Rest for 20 seconds. 100 singles in 60 seconds. Rest for 20 seconds. 60 second AMRAP single jumps.

This warm up was very effective. It got our respiratory and cardiovascular systems pumping, while working on coordination and accuracy.

Workout of the day: 15 minutes

1st minute: 1 thruster & 1 burpee

2nd minute: 2 thrusters & 1 burpee

3rd minute: 3 thrusters & 1 burpee

and so on  until you are at 15 thrusters & 1 burpee

This workout starts off with loads of time between the burpee and the next minute. As you get to the 7th or 8th minute, it begins to seem much shorter. Until the minutes are running together and it takes a ton of stamina and speed to get through the thrusters in time to start the next minute.

The following is a great breakdown of the thruster by Crossfit West( www.crossfitwest.com) located in Santa Cruz, CA.

Ah, the thruster. It is such a simple movement.  A front squat and a push press.  So, why is it so damn hard? The thruster is the devil’s own creation. Something about it adds up to be so much harder than its parts.

There are, however, some tips that make the thruster a little more easy to manage.  Here are some:

  • Always try to match your breathing to the movement.  With the thruster, this means one breath one entire movement.  Inhale on the way down and exhale at the top of the press.

  • After full lockout is reached at the top of the press, do not lower the bar to the racked position and then drop into the front squat.  From the overhead lockout, immediately drop into the squat, so that the bar reaches your shoulders at the same time as the squat reaches its lowest depth.

  • Try to relax your grip during the squat.  Grip and forearm fatigue can be quite severe during a thruster workout such as Fran, where the opposing movement, pullups, is also grip centric.

  • With the grip and wrists relaxed, try to snap the wrists forward and up at the top of the press, and then snap them back immediately to start the descent.

  • Really try to keep your weight firmly on the heels and off the toes as you perform the front squat.  Pushing the knees out is also key, as is keeping the elbows up. All three of these keys work in unison.  Not only is this proper squat form in general, but it will speed up your thruster by making it truly a vertical movement.  Too many people bring their weight forward onto their toes when in the hole of the squat.  In order to then rise, they need to rock back onto their heels and then drive up.  This horizontal forward and backwards movement at the bottom of the thruster not only makes the movement much slower, but it also speeds up fatigue by wasting energy rocking back and forth.

  • Rest with the bar in the racked position, never overhead.

There is a bit of controversy in the standards of a thruster, which was recently(today) brought to my attention by Phil Madrid and Mark Martinez, two of our athletes that are going down to compete in the Southwest Throwdown , along with Coach Crow, in El Paso this weekend. For the purpose of the SWFT, they will require the athlete to reset the bar in the rack postion(on the collar bone with hips and knees fully extended) between each repetition. That is to say that they will not be permitted to drop right into the squat as the bar passes in front of their eyes on the way down.

That being said, we are so proud to have Crow Rising, Phil Madrid and Mark Martinez representing Undisputed Fitness at the Southwest Throwdown. GO TEAM!!!!!!!!!!

The movement class tonight focused on the overhead squat! This lift requires a good deal of shoulder flexibility, so we consulted Kelly Starrett’s daily mobility WOD and we used assistancc bands and lacrosse balls to seriously expand our range of movement and stability. Check out this 6 minute video, the techniques shown here make a profound difference in shoulder flexibility: http://mobilitywod.blogspot.com/search?q=bend+like+a+reed

Test and Retest.

Do you notice a difference in your range of motion after performing these mobility exercises?

21 February 2011

“Kelly” 400m run, 30 box jumps, 30 wall balls 5 rounds for time

Demanding in many ways, large reps, strenuous dynamic movements, running in between and 5 rounds of it. Kelly asks a lot of us, to stick it out, to get thru and push thru, pace ourselves and breathe. It is the workout where resting can be the difference between a 25 minute time and a 45 minute time. It is the workout where the run is the rest.

Which brings me to the main topic of today’s blog, running. Just like our workouts and the movements in them the topic is interconnected with so much more. So while it is about running it is also about the tribe, the pack, cooperation, leaving our egos at the door, getting back to health and joyfulness and changing our lives by doing something extrodinary everyday.

Recently TED (ideas worth spreading) had a talk with  Christopher McDougall about just such things, called “were we born to run?”. For those of you who are not going to watch the 16 minute video from the link below, I will highlight a few interesting points. Did you know that women were banned from marathons until the 1980’s? The reason for the exclusion, medical science claimed a woman’s uterus would FALL OUT if she tried to run that many miles! People who start running in their teens will reach their peak speed at about 27. So they get faster and faster for about 8 years and then begin to slow down, BUT the slow down process is taking 45 years! This means that people in their 60’s are running as well as they were in their teens. Going back in time he talks about how people have been running since pre-history. Our one advantage as humans, because historically we are the weakest slowest animal, is being able to run long distances on a hot day. We ate meat thousands of years before tools were found…..we ran as a pack and caught animals (go paleo!). This transitions in to the idea of tribe or the pack. It is the idea that we can get greater things accomplished when we work together. It is the idea that our individual selves in all the ways that we are different from one another is our strength collectively. He talks about not having grudges with one another or bringing our own baggage in to the pack…which makes me think of the head games we pay with ourselves during the workouts and when we can leave it on the bench our success rates soar. And last I will mention the idea of doing something extraordinary each day can restore our social mental physical political spiritual health, and to that I say WORD.


February 19, 2011

Handstand workshop with Kate Russell

This Saturday, we held a super fun and extremely informative freestanding handstand workshop with Wise Fool’s(www.wisefoolnewmexico.org/) Kate Russell. Kate is an amazingly talented acrobat who came and shared her knowledge of handstands and spotting handstands with us.

“Strength, Alignment, Breath and Focus-Take your handstand away from the wall and into your hands. This workshop will focus on strengthening essential muscle groups, proper alignment, and finding your own balance in a handstand. Freestanding handstands are a great way to check in with your body, breath, balance and presence on a daily basis as well as being a vital gymnastic skill in Crossfit.The workshop will start with safe ways to spot each other and then each participant will work at their own level and speed. ” from the flier we posted for the workshop.

After a great warm up, where we checked in with our own bodies alignment, opened our hips, and warmed up our hands. Kate talked about Breath, Alignment, Posture, and stretching and lengthening, being the integral to the foundation of a good handstand.  We learned how to spot one another safely to help each other make the proper corrections in our handstands. These corrections are active hands, pushing through the arms, elongating the lower back(pelvic tilt), and tightening the ass so much that your toes point. These corrections can be directly correlated to what is necessary to properly and safely go overhead with weight and can definitely be applied to Crossfit in this way.

After practicing our handstands and learning where they are strong and where they could use some work, we went through some exercise to strengthen those micro muscles that help perfect and strengthen our handstands. We finished up with presses through pikes and tucks. These were advanced movements and gave some of us a goal to strive for.

The handstand workshop was a great success and tons of fun. I, for one, felt like a kid again, overwhelmingly excited and exuberant. I believe everyone left with new knowledge and ideas of what they can work on to improve their handstand. Thank you so much Kate!!!!!!!

February 18, 2011


You are a great coach an a total inspiration to all! You are truly an UNDISPUTED BADASS!!!!!!! Your contribution to the gym, both as a coach and an athlete are invaluable. We love and appreciate you!!!! TRIBE!!!!

February 17, 2011

Workout of the day:


100 pullups

100 pushups

100 abmat situps

100 squats

Another girl- another benchmark. It has been a while since we did Angie.  These workouts serve to measure and benchmark your performance and improvements though repeated, irregular, appearances in the “Workout of the Day”.

From The Crossfit Journal- September 2009- written by Greg Glassman

“Angie, Barbara, and Chelsea, are super simple (being comprised entirely of common calisthenics), very tough, dramatically reinforce the pull-up, and yet each presents a different metabolic challenge.
Angie and Barbara, contain pull-ups, push-ups, sit-ups, and squats. Chelsea contains pull-ups, push-ups, and squats but no sit-ups.
For each of these three workouts the pull-ups clearly present the greatest challenge. And, in the workouts’ aftermath, most athletes expressed surprise at their significant lat, rear delt, and biceps soreness. At CrossFit the pull-up is sacrosanct and everyone needs more. Angie, Barbara, and Chelsea support these values and aims.

Varied Metabolic Demands
The real story with these three workouts though is perhaps hidden by their obvious similarities. Each offers a distinctly unique metabolic stimulus. (Though, each is completely exhausting.)
Angie represents about 20 minutes of continuous work. Even with the necessary breaks in the pull-ups and push-ups the exertion is largely steady from start to end. For most, the tempo picks up with each new exercise. This workout has a strong aerobic flavor that increases throughout the workout.”

**Angie, Barbara, Chelsea, Diane, Fran and Elizabeth
According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names.
This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.
In this Journal we introduce you to Angie, Barbara, Chelsea, Diane, Fran and Elizabeth. Six amazing ladies whose charms we discuss in this issue will be making irregular but repeated appearances as the “Workout of the Day” (WOD).
Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the CrossFit fitness ideal, and these ladies fit the bill.

Is this your first time conquering Angie?If so, are there places in this workout that you know that you could get faster or rest less? If not, did your time improve since the last time?

“Success is in living well, making changes in yourself, believing in yourself, and persevering where you thought you couldn’t.” -Anonymous

Mobility WOD