YAY for dumbbells!!!!!!

We have exciting news!! We have dumbbells. In an effort to keep it fun and interesting, Tait purchased 4 sets of dumbbells for the gym. We are really excited to start programing new and different workouts for you all and we could not wait…so here it is…our first dumbbell WOD:

50 double unders

then 8 Rounds of :

Right side:

 1 suitcase deadlift (45/25lbs)
 1 hang clean
 1 push press

Repeat on left 

after 8 Rounds

50 double unders

Then, Max unbroken snatches with dumbbell!!!!!!


Crazy eights….

Well, we are coming up on successfully completing 2 weeks of the WLC … How is everybody doing? Let’s share tips and advice and funny stories and recipes… How can we best support you? How and where should we create a discussion forum  to be the most accessible, the most interactive and the most fun? Ideas?

I don’t know about you guys, but I’m absolutely loving the WLC. I’m finding it actually fun to ask waiters what the food is cooked in and taking the extra step to fully aware of what I’m putting into my body. Not to mention all the money I’m saving by eating at home more. And the results are undeniable. I can feel my athleticism getting better every day and I’m having steady energy all throughout the day. I’m feeling better than I think I ever have. Crazy, right? Being super conscious about your well being will produce more positive results. Whoda thunk?

My recipe for my chorizo, broccoli and green chili scramble:

Start by melting some butter (Grassfed, organic, REAL butter. Duh.) in a sauce pan and throw in your desired amount of chopped broccoli. Saute broccoli for a few minutes.
Add in Mulay’s brand chorizo sausage and fresh, chopped green chili. (You can buy it at the La Montanita Co-op. GREAT product consisting of lean pork meat and spices. No junk. Tastes amazing.) I like to put in half the package but I have a bigger appetite than most. Fortunately, this recipe is not one that necessitates precision!
After making sure the chorizo is fully cooked, add in 4 scrambled eggs. (Again, this is a Nate sized portioned. Feeds about 2-4 normal people.)
Once eggs are about half way cooked, I like to add salt and pepper.
If you’re setting a table for family breakfast/dinner remember, if the eggs are cooked on the stove, they’re going to be over cooked on the table! If you’re like, you don’t have to worry about that because spend, roughly, 23 seconds on the plate before being devoured.
Enjoy!

 

Friday:

25 minute AMRAP-
8 Renegade rows
8 Side plank Pushup
8 V twists
8 Bird pickers
8 Hollow rocks
400 meter run

Great minds think alike at Undisputed Fitness!!!!


Combos

3 Rounds for time:

20 Medball Clean-> Wall ball (20/14)
20 Burpee-> box jump (24/20)


Wednesday- 30-60-90

I spent the last hour or so writing what I thought was shaping up to be a great blog. Sadly something happened and most of it was erased and I was unable to recover it. So bummed. So, I will give it another go tomorrow…

30-60-90 REPS – with a minute rest between rounds

O/h squats (45/35)
Back Extentions off of Abmat
Abmat situps
Strict press (45/35)


Tiime for another PR!

Clean and Jerk for PR- 5,3,2,2,1,1,1….

Cookie:

100 meter Sprint
20 Squats
100 meter sprint
40 Squats
100 meter Sprint
40 Push ups
100 meter Sprint
20 Push ups
100 meter Sprint

Get fierce!


Monday: It is on…

CONGRATULATIONS TO OUR TEAM THAT WENT TO THE SOUTHWEST THROWDOWN IN EL PASO, TX- Jenna Rios, Joe McGuigan, Kevin Yarritu, Megan Dorsey and Stephanie Zeller!!!! I apologize for the Thrusters guys…but you probably need a day off! 😉 We are proud to have you represent us! Can’t wait to hear about it and look and see your photos!!!!!

For you guys:

RX STAR (like her page on FB- She is the bomb!

Monday: It is ON.

Forget the past,

embrace the present,

enjoy the future.

Take what is yours, and

make it better. Embrace
your everything, thrive
in the moments, and make
every second count.
Nothing like the PRESENT. #Get Some.

Photo by Gymnastic Wod.

 

Monday the 24th

1,000 meter row for PR

Then-
21-15-9-5-3
Thrusters (95/65)
Strict Toes to Bar
Double Unders (just added the du’s- work or no?)

 


Whole Life Challenge
Day Seven

One week down!

Nobody ever said it was going to be easy. And yet, look how far you’ve come. In epic terms 7 days is:

  • How long it took Frodo to reach the Inn of the Prancing Pony after leaving his home Bag End;
  • How long Gilgamesh sleeps before Utnapishtim wakes him;
  • How long the Seven Day Battles lasted during the Civil War; and
  • A WEEK is how long it took for you to see how STRONG you can be!

Now, enough congratulations. There are still seven weeks to go.

 

 

 

The Kitchen WOD Pt. 1

Photo credit: Daily Unadventures in Cooking

The egg is solid standby and, like any standby, it can get pretty boring once they’ve been fried, scrambled, and poached morning after morning. If you’re tired of eggs at breakfast, grab that carton and prepare for a date-night worthy dinner that takes less than 10 minutes to make! And if that doesn’t crack your shell, grab a basket and head over to your local farmers’ market. Yellow tomatoes and green chilies will have your taste buds dancing.

Baked Eggs in Tomato Cups (serves 6):

  • Preheat Oven to 350
  • 6 large tomatoes
  • A handful of basil leaves, plus extra whole and finely chopped to serve
  • Extra virgin olive oil, for cooking
  • 6 large eggs
  1. Remove the tomato tops with a sharp knife. Scoop out the seeds with a teaspoon and discard, them place the tomatoes upside-down on paper towel for about 15 minutes to drain.
  2. Smash the basil with a pinch of salt with a mortar and pestle until it becomes a paste, then add a little extra virgin olive oil to loosen it. Season with black pepper and smear the oil inside the tomatoes. [Or just chop it up and dump it into the tomato]
  3. Place the tomatoes on a greased baking tray or in an ovenproof fry pan and cook in the oven for 15 minutes until the tomatoes soften slightly and the prosciutto is beginning to crisp around the edges.
  4. Remove the tomatoes from the oven and carefully break an egg into each one. Bake for about 5 minutes or until the eggs are cooked but the yolks are still runny.

Source: Almost Bourdain. It was slightly altered (we took out the prosciutto to fit the WLC guidelines and added comments in brackets).

 

The Kitchen WOD Pt. 2

Salsa Gold
(makes about 2 1/2 cups)

  • 1 1/4 lb. Ripe golden or yellow tomatoes or a blend of both
  • 1 Medium yellow bell pepper finely chopped
  • 1 small red onion finely chopped
  • 4oz. Chopped green chilies [let taste and heat tolerance encourage you to add more or less]
  • 2 T Finely chopped fresh parsley [or cilantro]
  • 2 T Lemon juice
  • 1 T Apple Cider Vinegar
  • Salt and pepper to taste

Core the tomatoes and slice them into bite-sized pieces. Transfer to a bowl and mix in remaining ingredients, seasoning to taste. Cover and refrigerate if not serving soon.

Source: Feeding the Healthy Vegetarian Family by Ken Haedrich

Got a favorite recipe of your own or want to crowd source some culinary advice? Shoot an email to undisputedfitness@yahoo.com with the subject line “WLC Food.”

 

Stretching Takes Balls

Mobilization, daily stretching, is a key component of the Whole Life Challenge. It’s also one of the best things you can do to stay pain free. This week, Omar Isuf, a Toronto based personal trainer, demonstrates some foam roller techniques that focuses on the spine, back, quads, It band, and adductors.

 

While YouTube videos are great, they don’t take the place of time with your coaches. If you need a foam roller ($25.00 at Undisputed Fitness/CrossFit Santa Fe), have questions, or would feel safer with a live demonstration set up some time with Nate or Heather. Be sure to also check the class calendar to see when the next mobilization session is happening.

 

 

Home Workout

Not going to make it to the gym for your daily workout? No problem! CrossFit Santa Fe has you covered with 2 sweat-inducing, no equipment necessary workouts snagged from the Success Journal 3.0. This week: workouts #1 and 15.

# 1. 1 round for time

  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

 

#15. One Round for time

  • Run 400m
  • 50 squats
  • Run 400m
  • 50 push ups
  • Run 400m
  • 50 sit ups
  • Run 400m

 

And the Results Are In

Last week we asked how important each of the five aspects of are to you. The numbers are in and here’s what’s  important in descending order (out of a possible score of 10):

  1. Nutrition (9.8)
  2. Logging (9.0)
  3. Daily Workout (8.8)
  4. Mobilization/Fish Oil (7 each)

 

 

 

 

Know Your Coach: Nate Harris

Coach Nate Harris has been a drive force to get the team at CrossFit Santa Fe signed up for the Whole Life Challenge. We at the CrossFit Newsletter (CFN) asked him why even people doing CrossFit should take on the WLC:

Nate: To bring themselves to an even more heightened sense of awareness of how they’re treating their bodies and take their health and fitness to a whole new level.

CFN: As a coach, what do you get out of the WLC?

Nate: The same things as everyone else. I get to up my game and fine tune the areas I’ve maybe been lacking thus making me a better athlete, coach, and human being in general. But as a coach guiding others, I get immense joy from watching and helping people reach a quality of life they’ve maybe never seen before. I could talk to you for hours about the transformation I’ve gone through because of this gym (in every aspect of my life) and the fact that I’m now in a position to help other people go through their own transformation is simply amazing. [CFN: He really could!]

CFN: What are the two most important but cheap pieces of your home gym?

Nate: The lacrosse ball and pvc pipe. The lacrosse ball is great because you can take it with you to inflict all kinds of glorious pain on yourself wherever you go. Stick two of them in a sock and you can super friend stretch yourself no matter where you are! It’s especially awesome for long road trips.

CFN: Favorite workout clothing? Please don’t say hats.

Nate: Absolutely nothing. I like to be as close to naked as possible when I work out. Well, with exception of shoes. So I guess the answer to the question is my Innov8’s…

CFN: … and this also explains the Captain America budgie smugglers.


OH, Jackie!!!!! And my favorite Paleo Recipe!!!!

Here is a girl that we have never done at Undisputed Fitness, but it is a great benchmark so make sure you come in, get your workout point for the Whole Life Challenge and earn your weekend!!!!

“Jackie”

For time:

Row 1,000 meters

50 Thrusters @ 45 pounds

30 Pull-ups

 

Here is one of my absolute favorite dishes out of the Everyday Paleo Cookbook by Sarah Fragosoone of many delicious and relatively easy dishes in this great book!

Better Butter Chicken

2 1/2 lbs boneless chicken thighs

1 red onion diced

3 tbsp coconut oil

6 oz can tomato paste

½ can coconut milk

½ tbsp crushed garlic

½ tsp cardamom powder

½ tsp coriander powder

1 tsp fenugreek powder

1 tsp chili powder

1 tsp sea salt

4 tbsp ghee (clarified butter)

Cut the chicken thighs into bite size pieces and set aside. In a large skillet or soup pot, heat the coconut oil over medium heat and add the diced onion and saute until translucent.  Turn your heat down to low and to the onion and oil mixture, add the crushed garlic, cardamom, coriander, fenugreek, and chili powder and stir well to make a paste.  Add the tomato paste to the onions and spices and stir, this mixture will be very thick.  Turn your heat back up to medium and add the coconut milk and salt.  Use a whisk to blend the tomato paste spice mixture and coconut milk together into a thick sauce.  Bring the sauce to a simmer and add the chicken.  Return the sauce and chicken to a simmer, turn down to medium low, cover and cook for approximately 15 minutes or until the chicken is done all the way through – make sure you stir occasionally during the cooking process. After the chicken is cooked, add the ghee and mix into the sauce until melted.  Serve the chicken over steamed red chard or any other green of your choice.

Enjoy!

Let me know how it is and feel free to post your favorite recipes to our Undisputed Fitness  Facebook page or here in the comments!!! Let’s all help each other get creative with the food we are eating for the WLC!!!!

 

 

 


KB Snatch Test and….

For those of you that made it through the chipper and are dying for more-

Thursday Workout is

10 Minute Snatch Test (24/ 16kg)

Rest 5 luxurious minutes, then-

5 Minute Swing Test (24/26kg)

Alex Q and Joe S are getting ready to Snatch!


Big Chipper!!!!

Big Chipper:
DEADLY
100 double unders
90 Air Squats
80 Power Cleans w/ KB (24/16kg)
70 Mountian Climbers
60 KB Swings (24/16)
50 Box jumps (24/20)
40 Med Ball Cleans (20/14)
30 l-pullups
20 t2b
10 burpees



Mobility WOD