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.

Mobility WOD