Open Gym – Friday 12/28

Complete as many rounds as possible in 15 minutes of:

5 Burpees
10 Wall Balls
15 Jumping Lunges


Open Gym Thursday: 12-3pm

Open gym workout of the day:

5 Rounds

5 Deadlifts(275/155)

7 Boxjumps (32)

12 Kettlebell Swings(32/20)

30 double unders


Jenna’s last classes! :(

 

 

Jenna Jumps!

The above picture was the only picture that I could find with out a silly face!!!

Our wonderful friend, athlete, tribe member and coach is embarking on a great adventure and will no longer be coaching at Undisputed Fitness/ CrossFit Santa Fe. As happy as we are for Jenna to go explore and pursue her dreams, we are ever so sad to lose her. Jenna is an extraordinary athlete, a great friend and a awesome coach. We have all learned a great deal from her and we are all going to miss her dearly.

Tomorrow’s Saturday classes will be Jenna’s last classes(for now) and we hope that you all come out and do one last WOD with her… and after that we expect you to go home- rest- get pretty – put on your dancing shoes- bring a dish – bring a drink – bring a wrapped present (funny or functional) and get down to the holiday/going away PARTAY at Undisputed Fitness. Starts at 6 goes til 10ish and then some of us will be going out on the town…. Can’t wait to see you guys!!!!!


Big chipper!!!!

We are closing the work week(and maybe the world!!!!!!) with a big chipper!!!

It has been a while since we have done a chipper so if you don’t know what a chipper is—hold on— you will!!! I personally like chippers because I am sort of a task oriented type of person and chippers appeal to people like me!Β  They are a lot of work but once you have chipped a way at a movement you are done with that movement. The other definition of a chipper is that after you are done with one you feel like you have been put through a wood chipper. You decide.

Workout of the Day:

100 Double Unders

90 Air Squats

80 Kettlebell Swings (24/16)

70 Hollow Rocks

60 Jumping Lunges

50 Ring Dips

40 Bird Pickers

30 Burpees (for Max πŸ˜‰

20 Pull ups

10 Wild card (athlete’s choice)

Don’t forget to sign up for the Olympic Lifting Workshop with Jeremy Ruttledge on December 26th from1-3pm. This will be a great opportunity for any of you that want to work on your Snatches, Cleans and Jerks!!!! And will followed by Open Gym workout that will give you an opportunity to put the new skills you have learned into effect immediately.

And definitely don’t forget about our Christmas party this Saturday(12/22- the day after the end of the world) from 6-10. Damian will be DJing, Dario will be bartending, Nate will be MCing, there will be dancing…. You just need to get dressed up, bring a Paleo dish, bring a wrapped gift (under $20- can be funny or functional) for the White Elephant Exchange and whatever it is that you would like to drink (we will be providing a few libations)Β !!!!!!!and be prepared to have a whole lot of FUN!!!!


More like FUNbells! AMIRITE?

Thursday

3 rounds for time of:
21 Box jumps with dumbbells 35/20lbs
15 Walking lunges with dumbbells
9 Push presses


A Heather workout so you don’t miss her while she is away

Β 

5 Rounds for time:

15 Overhead Squats(95/65)

30 Double Unders

I did this the other day and I was ΓΌber aware of how all my handstand work (INVERSION CHALLENGE) was effecting my Overhead Squats!!! They are directly related, people!!! Hopefully you will feel a marked improvement in your Overhead Squats due to your diligent handstand work as of late!!! Let me know how it goes!!!


Power Snatch PR!

It’s almost here! Our annual Undisputed Holiday Party is this Saturday!

RSVP on the Facebook event HERE.

Tuesday

Forza:
Power Snatch
5, 3, 3, 2, 2, 1, 1, 1, 1…

Cookie:
Complete as many rounds as possible in 10 minutes of:
10 Bird pickers
10 Roll to candlestick
10 Tuck Jumps
10 Burpees


Oly Lift Workshop – December 26th!!!

As many Rounds as possible in 22 minutes of :

10 Sumo Dead Lift High Pull (28/20)

10 Goblet Squats

10 Kettlebell Swings

10 Figure 8 to holds

60 second plank hold

Don’t forget to sign up for the Oly Lift Workshop on December 26th from 1-3 for $25. It is going to be awesome!! SNATCHES< JERKS< and CLEANS…OH BOY!!!!

 


Step 1: Kettlebell swings. Step 2: Deadlifts. Step 3: Squats

Friday
Buy in
As many Kettlebell swings as possible in 5 minutes

WOD
Deadlifts
10-1
20-1
30-1

Cashout
100 squats


Holiday Schedule, New Stuff and Muscle ups!

The holidays are just a couple of weeks away and we hope that all of you will be able to take some much deserved time off for some R&R. We certainly are!

Our schedule for this holiday season is as follows:

12/22 will be our last day of regular classes (AND the holiday party!)
We will be closed 12/23 – 12/25
12/26 There will be open gym and open mat for CrossFit and Jiu Jitsu from 3-6pm and the Boxing class from 7-8pm
12/27 There will be open gym and open mat for CrossFit and Jiu Jitsu from 12-3pm
12/28 There will be open gym and open mat for CrossFit and Jiu Jitsu from 9am-12pm and the Boxing class from 7-8pm
12/29 There will be open gym for CrossFit from 12-2pm
We will be closed from 12/30 – 1/1
1/2 Our normal schedule will resume

What open gym means is that there will be a coach present to oversee everything but it will not be a structured class. A programmed WOD will be written on the board for everyone to do but it will be up to you to properly warm yourselves up and practice the movements.

Now, for most of us, doing a WOD by ourselves is less than ideal. What we would recommend is getting together a group of your fellow athletes and coming in together for a 3, 2, 1…
Also, make sure to give yourself enough time to do your wod before the time open gym ends! (ie: Don’t show up at 2:45 if the end of open gym is 3:00!)

Happy Holidays!

Speaking of the holidays, there’s probably a good chance that some of your loved ones that you will be buying presents for are also badass CrossFitters like yourself. Luckily for you, you don’t have travel far to get them those wod accessories. It’s been Christmas at CrossFit Santa Fe all month as package after package has been dropped off for us to pass along to you guys! Including, (but not limited to) Ab Mats, speed ropes, wrist wraps, resistance bands, wrist bands, water bottles and Rock Tape! Grab a coach or staff member the next time you’re in to get purchase your holiday CrossFit gifts!


 

Thursday
3 muscle ups
6 box jumps 32/24
9 toes to bar
17min amrap



Mobility WOD