March 22, 2011



Strict Shoulder Press- 3,2,2,1,1,1,1- The goal is a new PR(Personal Record)

WOD: “Cookie”

50  40  30  20  10  –    Flutter Kicks(2=1)

10  20  30  40  50  –    Superman Pumps

The strength workout was amazing today.I am always moved by our athletes drive and determination on days that we do strength workouts. It is so impressive to witness people attaining new personal records. At 7AM, we had all women in the class and each one of them achieved new PRs for their strict shoulder press. It was amazing. These women are STRONG!!!! Kim smashed her old PR and set a new one of 75! Darlene took her’s up 5 Lbs and set a new PR at 65 Lbs. Jennifer impressed us with her new PR of 85LBs and made it look effortless. I was blown away! You can scroll back to the March 8th blog to read more about the benefits of a strict shoulder press.

Our WOD today was a gymnastic workout. We alternated in a ladder between flutter kicks and superman pumps. The flutter kicks exercise target the hip-flexors, abdominal muscles, and legs.  Starting position is lying flat on the back with the head off the ground. Hands are under or to the side of the rear end, palms on the ground. Count one; raise the left leg to a 90 degree angle, keeping the right leg stationary just a few inches off the ground. Count two; raise the right leg off the ground to a 90-degree angle while, at the same time, moving the left leg to the start position. The superman pump is a great lower back exercise. You start by laying on the ground with legs and arms extended(in the prone position). You then raise your arms and legs at the same time keeping your weight in your belly and creating a prone crescent shape with your body. We have discussed the benefits of gymnastic type workouts, including fine tuning our coordination , balance, accuracy, flexibility and agility, all the while getting faster and stronger. 

In the spirit of testimonials(read yesterday’s blog from Mona Malec), I would like to share with you(with permission) a facebook message that I got from one of our athletes, Alexis Brown, the other day.

I wanted to give you a little update about the progress I’ve seen. It’s a little hard to tell sometimes during the CrossFit workouts that I have made progress. Partly because the workouts are designed so we always push ourselves, and they are varied so it’s hard to make comparison from one day to the next.

Today I opted to skip the CrossFit class and go for a hike. I blame the weather. I haven’t done that hike since last summer…it’s super steep and used to be a real push for me to do. I would have to psych myself out to even attempt it. I had stop all the time to catch my breath and my heart rate would spike really fast. But today I went a lot farther than before and it took less time. I didn’t just go to the top, I went over and added a new leg of the trail. My heart rate didn’t get as high, and I barely broke a sweat. I knew immediately that this was because of the work I have done at Undisputed Fitness.

I feel like I have accomplished so much in the past few months! And I just want to thank you for your guidance and support. I feel like I owe you so much and I hope my thanks will suffice.


I speak for all of us, when I say that this story is worth all the thanks in the world. Alexis is a joy to have in class and gives it her all with a smile on her face.

I find myself inspired and moved every single day by our athletes and the physical and emotion progress that they make on a daily basis. We are so blessed to be a part of a community that strives to better themselves while supporting each other. My hope is that we can affect this kind of positive change in the people close to us, both inside and outside of the gym, and in this way, we can make the world a better place. Please feel free to share with us how Crossfit is affecting your life, emotionally, mentally, and of course physically. You can do this by commenting here and/or posting on our facebook page and/or sending Crow or I a private message. We look forward to hearing from you!

Mobility WOD