February 7, 2011

Today’s workout:

Skill: ring dips                                                                                                                   

Strength(Forza): 2 sets of ring dips until failure

WOD: 2 Heavy Dead Lifts(315/185)

7 Box jumps

2 Heavy DLs

7 One legged squats(on each leg)

2 Heavy DLs

7 Toes to bar

20 minute AMRAP

We created this workout for of one of our favorite, most committed, most congenial Crossfitters, Mona Malec. It is Mona’s birthday today(2/7) and we wanted to honor Mona with a special workout to show her how much we love and value her. Mona has been an incredible inspiration to us all. She shows up 5 days a week, works hard and pretty much giggles her way through the most challenging workouts.We would also like to bestow on Mona the highest accolade imaginable.  As Mona was stripping her bar of the 140 Lbs that she added to her 45 Lb bar(that’s a whopping 185 pound dead lift in a met-con workout people), she was carrying a 45 Lb plate and smiling huge and she said ‘this is what I have lost since I started Crossfit”. Holy smokes. What a revelation!!!! That is a major accomplishment! Mona joined Undisputed in June of 2010. She has worked hard and 2 1/2 months ago joined the paleo challenge(2 months of the paleo diet). The results are undeniable and impressive. We are so proud to have Mona as part of our TRIBE! WE LOVE YOU MONA!

While we are on the subject of people that we love, there is another very special birthday at the gym today! The man who made this all possible, Tait Fletcher, also celebrated his birthday today. Knowing Mona and Tait, it makes a lot of sense that they share the same birthday.

We would like to express our extreme gratitude to Tait for hanging in there through some tough times and creating a space that we can all come together and support each other in the betterment of our physicality, our health, our community and our lives in general. What you have provided for us is invaluable. It is unique and it is extraordinary.  There is no place like it on earth and it is because of you! Thank you. Thank you. Thank you. We love you!




These Make me cry….like 40% of these I shed tears over. I’m in a restaurant with my mom and I can’t tell you how touched we both are. By Mona….how AWESOME is she!?!?!? By your words. By the fact that a Tribe formed where there was none and it took over where I would’ve failed by myself. The people. The heart. The Love. The TRIBE. None of this survives without YOU, and I’m humbles tone surround by such grandness.
Thank you. Thank you for my life. I’m STILL alive….at 40!!!?!? In the best shape of my life physically and emotionally, a true useful part of the planet….who knew!?!?
Blessing to all of us for honoring this very precious thing….thank you all. I’m so proud to be part of your Tribe.

Comment by Tait Fletcher — February 8, 2011 @ 6:44 am


Beautiful and sweet!

Comment by admin — February 8, 2011 @ 2:27 pm


aw…I love this place….and I love the butt smashing workout you guys came up with!

thank you so much for creating this world where my succeses and failures are both embraced with such vigor.

and I am still in shock that Tait and I share a birthday! wooooo!

Comment by Mona Malec — February 8, 2011 @ 3:22 pm


Tait- I know what a struggle it has been to get the gym to where it is now. I am so grateful that you never gave up on those days and months that you wanted to do just that. I, for one, feel like Undisputed has given me a new lease on life. I am truly happy for the first time in as long as I can remember. I wake up(sometimes at 5AM) excited to go to work. I am moved to tears by the breakthroughs and achievements that happen here each and everyday. I feel useful and appreciated. I feel that I am a part of something greater!
Mona- You have opened my eyes to what is truly possible with commitment, tenacity, will power and a sense of humor! You could be Undisputed’s personal poster child! You rock and we love you!

Comment by Heather McKearnan — February 8, 2011 @ 4:30 pm


Hooray!!!!!
Love you both and SO proud to be in our Tribe with all of ya! I love that we see each other at our worst and at our (ever increasing) best – it’s an unmatchable high…
Yes, it DOES make sense that Mona and Tait share the same birthday!!!
xoxo

Comment by Ana Deardorff — February 8, 2011 @ 7:52 pm


What Heather said. I can’t thank you enough, Tait, for creating this world and allowing me to be a part of it. You have a given me a life I never thought I could ever have. I’ve never, in my entire life, been happier than I have been since joining this tribe. I love you all very very much.

Comment by Nate Harris — February 9, 2011 @ 6:12 pm

Mobility WOD