Dips and Cleans

10 second suspended hold from Rings

20 Seconds

30 seconds

Go for a PR

then :

4 Rounds:

15 Ring Dips

12 Cleans (95/65)

Kevin Yarritu on the rings!


Annie!!!!!

Happy Halloween!!!!!

Dead lifts-> 3sets of 5 reps (70%)

then,

Get your jump ropes ready and be prepared to glue your butt to your abmat….

It’s time for ANNIE!!!!!!

Last year we worked out with pumpkins!!!


Let’s keep the personal records comin!

Push Press for a personal record
5, 3, 2, 1, 1, 1, 1……

Cookie
3, 6, 9, 12, 15 – Goblet squats 32/24kg
With 4 front levers between each set


Burpee/ Boxjump ladder

Workout of the day:

The dreaded Burpee/ Boxjump Ladder-

15–> 1 burpees
1—> 15 boxjumps


The Hero, McGhee and why running can be cool…

OK! So, if it were not for the WLC  (  https://www.wholelifechallenge.com/ ), I would not have been on a run at the Conquistadora Park tonight at 8:30 pm in the freezing cold after working a 13 hour day. If I had not been at the Coquistadora Park at this time I may have never witnessed what I saw tonight. I was coming up on my mile mark and thinking about heading home and out of the corner of my eye I saw a dog that was not my dog. When I looked closer I realized it was a Coyote and it was about 15 feet away from me and about 5 feet away from Diesel. I was startled at first and started to call for Diesel having heard legend about how a lone Coyote will come out of the arroyo to lure an unsuspecting and curios dog back to the pack to be enjoyed for dinner. Diesel doesn’t listen very well, in fact she usually does the opposite of what I am asking her to do and this case was no different. She started to chase the Coyote across the park. Diesel is a little ball of muscle(if you can imagine) and she is pretty fast. So I am freaking out a little bit because they are covering some serious ground and the Coyote is completely engaging Diesel in this game of chase. I am yelling for Diesel more and more and she is completely ignoring me, having the time of her life chasing her new friend. The Coyote would lay down for little periods and then try to run up behind Diesel, who has no tail and hates having her butt sniffed, but Diesel is super quick to dodge and then become the chaser again. After a while, I stopped being nervous and started to enjoy this awe inspiring experience and tried to catch it on film (too dark). The Coyote did not like the flash of my phone and would start to saunter away, even going so far as across the street and then would return to play some more with Lil D. They played for about 20 minutes and they would have played for longer but I was so cold, having worked up a sweat and then standing idle in awe of what I was watching. We eventually had to jog home… My friends in Brooklyn would never believe this!!! And so, the moral of my tale is that running can be pretty interesting!!!! Heather

The Athletes Diesel and Hank Playing ball!!!

You know it is going to be a bit of a challenge when it is a named workout and even more when it is a HERO. The HERO workouts are named for fallen soldiers that had an affinity for CrossFit. We do these workouts to honor their memories and their families. this one is:

MCGHEE

30 minute AMRAP:

  • 275 pound Deadlift, 5 reps

  • 13 Push-ups

  • 9 Box jumps, 24 inch box

McGhee
Ryan McGhee
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.


Whole Life Challenge
Day 40

Day 40 and counting down!

I love PR days because athletes get to surprise themselves by how much better there form is, how strong they are getting and the ease with which they can now put up weight that they would not have even dreamed that they could have lifted a couple of months ago.
~Undisputed Fitness Coach

A shout out to the Undisputed Terminators who rocked Boxtoberfest last weekend. They finished 19th out of 27 badass RXD teams from all over New Mexico and as far as El Paso.

AWESOME!!!!!

Watch the website for more details and pictures.


 

 

 

 

 

The Kitchen WOD: Nuts to Loin

Sorry, there was no way to resist putting those words together in the headline. There are several other puerile comments that nuts and loin. Take a few moments to get them out of your system before reading on.

The first recipe of this week’s Kitchen WOD brings you a sun-dried tomato stuffed pork tenderloin that forms the cornerstone of a meal good for a date or a party. And speaking of parties, no party would be complete without a taste of Nate’s Spiced Nuts. Get that recipe here.

 

Sundried Tomato Stuffed Pork Tenderloin

  • Sundried Tomato Stuffed Pork
    photo credit: Everydaypaleo.com

    2 pound Pork Tenderloin

  • 1 8.5 oz jar sundried tomato haves
  • 1 T minced garlic
  • 7 Fresh basil leaves

Instructions

  1. Butterfly pork tenderloin.
  2. On one side spread the sun dried tomato and garlic.
  3. Lay the basil leaves on top of the tomatoes fold over the other half of the pork over and tie the pork with 3-4 pieces of string so that the stuffing stays in while cooking.
  4. Sear the pork on a hot BBQ for 5 minutes on each side and finish in the oven at 350 for 20-25 minutes.

Source: Everyday Paleo

 

Nate’s Spiced Nuts

  • 1/2 fresh lime juice
  • 1/2 tablespoon olive oil
  • 1 teaspoon paprika (not hot)
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon salt
  • 1 cup shelled, raw nuts

Instructions

  1. Preheat oven to 250F.
  2. Whisk together lime juice, oil, paprika, salt and cayenne. Stir in pistachios to coat evenly.
  3. Line a baking sheet with parchment paper. Spread the nuts over the parchment paper. Roast on the middle rack for about 30 minutes, or until the spice mixture has dried on the nuts. Let the nuts cool before eating them

Nota Bene: Experiment with this recipe by subbing the paprika and cayenne pepper with your favorite spices.

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.”

 

Mobility: Diddly Squat

Sloppy squats at home will lessen the effectiveness of your workout. But in the gym with a bar full of weight, a sloppy squat can be down right diddly dangerous. Check out these two videos on squat mobilization and improve your home and gym experience.

In this first video, Matt Kahler from CrossFit Envy explains squat mobility. Everyone should be do this EVERY day.

In this second video, here are a few stretches that William Richards from Beyond Gym Walls likes to do between sets and exercises to help with hip and ankle flexibility. Don’t limit yourself to just these because there are a lot more out there to use!

 

 

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.

# 07. Squats: because they’re not Burpees
One Round for Time

  • Pick a number between 100 and 500
  • Do that many squats

Be sure to check out this week’s mobility videos. Proper stretching will add depth to your squats.

#08. Rep Rounds for time
(10-9-8-7-6-5-4-3-2-1)

  • Burpees
  • Push-ups
  • Sit-ups

Bonus: If you weren’t sweaty after doing #07, do #8.


30 – 60 – 90 and Nate’s spicy(ish) roasted chicken

One thing the Whole Life Challenge has brought up for me is the reminder that I actually REALLY like to cook. It’s not uncommon for me to daydream about recipes. One that I’ve been thinking up for a while and finally tried out the other night was an herbed, spicy roasted chicken. And I’m pleased to let you know that it was one of those recipes that turned out exactly like I pictured it in my head (with some help from my girlfriend who happened to go to culinary school. But I did most of the work, promise ;).). Which is always a treat. 

Take one whole chicken. Rub it down liberally in butter (grassfed, yo!), sea salt, pepper (I think fresh ground is the best but it’s fine if you don’t appreciate the finer things in life), fresh chopped garlic, oregano, red chile powder and crush red pepper. Then, take some fresh chopped green chile (well, it’s October so, ahem, frozen fresh chopped green chile) and shove it underneath the skin of the chicken. (Which should already have plenty of butter stuffed under there as well.)

As a general rule, calculate a cooking time of 20 minutes per pound of meat plus an additional 10 – 20 minutes at a temperature of 375ºF (190ºC). Therefore, a 5 lb chicken will need to be roasting in the oven for at least 1h 50 mins. A 5 lb bird will serve between 4 – 5 people.

Some people prefer to set the oven temperature to 450ºF (230ºC) and roast the bird at this high temperature for the first 10 – 15 minutes or the last 10 – 15 minutes. The rest of the time the chicken should be roasted at 375ºF (190ºC). The surge of heat will result in a really crispy and brown skin and deliciously succulent meat.

If you’re using a meat thermometer, Insert the meat thermometer into the thickest part of the chicken’s thigh, without touching the bone. When the chicken is done, the meat thermometer will have recorded a temperature of 180ºF (83ºC).

Let stand for 10 minutes.

And voila:

Enjoy! 

Thursday

30 – 60 – 90 seconds (with a minute rest in between) of:
Kettlebell Swing 24/16
Kettlebell Power clean
Kettlebell Goblet squat
Kettlebell Snatch


Are you enjoying the WLC running challenge? Here’s some more for ya!

Who wants one more* run of the season?? Remember- the running in the workout DOESN’T count towards the weekly WLC challenge! :)

Wednesday

800m Run
30 Burpee hang clean thrusters w/ dumbbells
800m Run

*I can’t guarantee this will be the last run of the season.


Dead Lift PR???

Strength days are my fave and today we are going to see if our Personal Record (or one rep max) for Dead LIfts has increased. I believe that chances are good. For those of you in the WLC, I am banking on it. I, for one, am feeling decidedly stronger. It may be the Bullet Proof Coffee that I have been drinking (which makes me feel smarter, more energetic, less hungry and down right HAPPY!!!! Check out http://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/ )or it may be the 10 minutes a day of mobility, 10 minutes a day of workout, fish oil everyday and my no crap diet…. I FEEL UNSTOPPABLE!!!!!! INVINCIBLE!!!! AMAZING!!!!!! What about you??? (post to comments, please)

I love PR days because athletes get to surprise themselves by how much better there form is, how strong they are getting and the ease with which they can now put up weight that they would not have even dreamed that they could have lifted a couple of months ago. These days are always super exciting and we as coaches get to share in the many small and large victories of our students. These are the most rewarding days for me and I am so excited for tomorrrow!!!!! That being said…..

Strength;

Dead Lift PR – 5,3,2,2,1,1,1…  (take note of the … keep going until you can’t get it off the floor and then go back to your last successful lift. I believe that it is important to end the day on a successful note.)

Cookie:

5 Burpees

10 Bird Pickers

15 Jumping Lunges

X 3 Rounds for time!!!!

 


Monday! Yay!!!!

The Undisputed Terminators rocked Boxtoberfest this weekend! It was such a treat to watch them and root for them as OUR team!!! I am so very proud of and excited for them. They finished 19th out of 27 badass RXD teams from All over new Mexico and as far as El Paso. AWESOME!!!!! More details and pictures to come!

Monday’s Workout:

10 Windmills (30/15lbs)

20 abmat situps

20 KB Snatches (28/20kgs)

20 situps

30 Ring dips

20 situps

40 KB Swings (28/20kg) 

20 situps

50 Double Unders!

Great way to start the week! Have fun!!!



Mobility WOD