You wish this was an April Fool’s joke!

Monday, April 1st

 

Welcome back from the weekend!! There is less than two weeks left in the Whole Life Challenge! How is it going? What are you looking forward to at the end of the challenge? What will you assimilate into your everyday life? What is the first thing that you will eat that would otherwise cost a point???  Please post to comments!!

Monday
MENTAL TOUGHNESS
For time.
5 rds
5 strict pull-ups
10 push-ups
Followed by
1 mile run -50 squats done at halfway point
2 k row
1 mile run –50 squats done at halfway point
5 rds of
5 strict pull-ups
10 push-ups
47 minute cap

WLC2013 Week 6: One More Week Behind You!

One more week behind you. We’re not saying it’s easy, but you make it look that way! Keep being awesome.

Remember:
You won’t get the ass you want by sitting on the ass you have.


 

Smoke It

Rather than offering a recipe this week, we return to the fundamentals with a little lesson in smoking meat and vegetables brought to us by Epicurious.com.

 

 

Mobility: Lift a Finger

It’s easy to stretch your arms in a doorway, your feet when ever they complain, or to roll out at the gym. But when was the last time you really gave your hands the stretch they deserve? Check out this video on stretching and strengthening your hands and wrists.


Saturday 3/30

20 min amrap
You hold a plank
I do ten push-ups
Switch
And repeat.
You hold a hollow
I do 20 abmat sit ups
Switch and repeat
You hold bottom of a squat
I lunge with 45/25 – 20 times
Finish with 20 partner wall balls.


Training Day, Phew. Deadlifts and Hang Power Cleans

March 28th, 2013

Training Day

Friday
A) deadlift
10 minutes to find a 1 rm
B) hang power clean
10 min to find a 2 rep max
C) 4 rds for reps and time: on the 4
:30 max pull-ups
:30 rest
:30 max rep HPC, at 50% 2 rm
:30 rest
200 m run for time.
Rest with your remainder of interval time

There she goes again….


13.4!

It’s that time of the week again…. time for this week’s CrossFit Open workout!

I would like to start by saying that this afternoon, myself and Tait were standing in the office when I turned to him and said, “The Open this week is going to be thrusters and toes to bar.”

He replied, “That’s exactly what my friend just said to me.”

“Sounds like a smart guy.”

And the workout is….

7 minute AMRAP of:
3 Clean and jerk 135/95
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

You can see the workout description and watch the standards video HERE, watch Julie Foucher do the workout HERE and read the article HERE.

Don’t forget to come cheer on all the athletes doing it on Saturday at 2:15pm!

And athletes doing it on Saturday, if you’re planning on coming to class tomorrow, SCALE! Or just take it nice and easy to get a feel for the workout and go 100% if you’re not getting judged. SAVE YOURSELF FOR SATURDAY.

Julie Foucher demonstrates 13.4

Today’s workout involved working to 1 rep max front squat. A few shout outs I want to give to people who just DEMOLISHED their previous records:
Dario Jimenez and Amy Gray both increased their PR’s by 30lbs.
Ivonne Lobo went up 35lbs.
Monica Ulibarri and Azael Ruiz beat theirs by 50lbs.
And Crystal Richards and Todd Davis both increased their previous records by a staggering 60lbs. WOW.

Great job, guys!!


Kipping Handstand push-up skill work and Front Squats!

Wednesday, March 27th, 2013

Training
A) Front Squat
12 minutes to find a heavy single
B). HSPU –10 minutes to work on positions and mechanics
C) 5 rds for HSPU reps:
200 m run
10 FS at 50% of days 1 rm
Max HSPU’S

Shelley succeeds at Kipping Handstand Push-ups!

 


Tuesday’s Paleo Cooking Class

Camille teaches us how to make a delicious Caesar dressing!

Nate tastes “What’s missing?” from the dressing!

Students attentively listen to Camille.

There is still time and room to get registered for Tuesdays class. I highly encourage you to do so. It will be in the same amazing spot, Iconik Coffee Roasters at 1600 Lena Street in the Lena Street Lofts. You will not regret it. 6-8:30 Tuesday evening. The price is $40 for one person or you can bring a friend for $60, which is a hell of a deal since you will be fed delicious and nutritious Paleo food. Think of it as dinner, because it will be, and entertainment.
The menu for Tuesday will be as follows:
Sauerkraut
Basic Aioli (plus variations- buffalo, jalapeño lime, lemon and Moroccan aioli)
Grass fed Burgers packed with veggies
5 minute Salad
Paleo Ranch dressing
Moroccan Spice Blend
Raw Banana coconut cream pie
Don’t miss this opportunity to learn more about cooking Paleo with the very knowledgeable and charismatic, Camille Macres!!!!!

A letter from Jenna

To my first loves, UNDISPUTED FITNESS!!!

Let’s not forget how it all began.

I walked in to this gym wanting to get back into shape. Who knew it would lead me to where I am now. From the moment I stepped foot in the door, I was hooked! I did it all; cardio kickboxing, jits, and, from time to time, my own little thing.

I’ve met so many different and wonderful individuals…  friends. After a few years of working hard and enjoying the experiences of a healthier lifestyle, I was finally introduced to CROSSFIT. I went into it thinking ‘This seems neat’ to ‘holy s**t I’m addicted’. I saw myself progress in ways I’ve never thought possible; from not being able to do an unassisted pull up to pulling multiple muscle ups with ease. This was not, and I repeat, not easy in the slightest. It took all that I had to be where I am now. Now, I’m not saying I’m the greatest, I’m saying I’m greater than before. Greater than I had ever thought possible. And still I’m pushing to be better.

It’s been years now since i’ve started CrossFit, maybe three/four?? I can’t keep count (Editor’s note: Jenna and I did our first CrossFit workout together in the summer of 2008. It was at the Saturday 2pm class and it was Tabata. :) ), so needless to say, CrossFit is a sport that takes time, and it’s worth every bit of it. Beyond the CrossFit, there is one important factor I’ve yet to mention and that is the community of CrossFit. The members, the teammates, the friends. People who share these same interests as you, who push you to become a better you, and there is no way in hell I would have ever gotten to this point in my life without the Undisputed community. Every single person who has stepped into those doors has made me a believer. You all inspire me in one way or another. The passion for a better you is always the biggest achievement, and I thank each and every person for making me understand this.

So, here I am, in Los Angeles. This has been a struggle, but only in the best way. I’ve found a place to call my own, a CrossFit gym that has allowed me to grow within their community of great athletes, and a hell of a lot of dog parks for my pups! Even though things seem to be working out swell, and this new gym is settling in nicely, I’ll never forget my roots. Tait, Heather, Nate, and all the wonderful coaches, thank you for letting me be a part of such a beautiful place. I wish the best for you all, and I miss you more than you know.

Keep on keeping on and live to the fullest!

Much love to you all,
Jenna (J-dog) Rios

“Handsome” Jenna Rios immortalized in t-shirt form

Aw, if I had feelings I would be crying right now. :) I think I speak for everybody when I say how missed and loved Jenna is. And that I never knew she went by “J-Dog”.

Tuesday
Training
A) squat clean
Every Minute On the Minute for 8 minutes: 2 Positions (ground and hang)

B)
Pull-ups
5 min strict pull-up drill (On the minute max strict pull-ups)

C) 6 rds for squat clean reps
50 double unders
Max squat clean (at 62.5% of days heaviest EMOM )
Each round is 2 minute
On minute rest between.


An amazing Paleo Cooking Class with Camille Macres!!!

Camille Macres has mad knowledge!

Cast and Crew!

A rare opportunity to wear my favorite apron!

What an extraordinary day we had at Iconik Coffee Roasters where Undisputed Fitness hosted a Paleo Cooking Class with Camille Macres of Recipe RX and the brand spanking  new Cookbook Paleogasm( available on Amazon). Camille is well versed in nutrition as it pertains to a Paleo Diet. We talked about good fats vs bad fats, the myth that red meat is bad for you, why wheat is terrible, intestinal health and care, the importance of juicing,  how to layer flavors, and so much more.  She explained how to make Kombucha which is excellent for your digestive tract. She gave us little tips on how to prepare your pans and meat for cooking.
The menu included bone broth (we are super excited about this development), kale Caesar salad with chicken, butternut squash and sweet potato soup, and superfood energy balls. Not only did we learn how to make all this delicious food, we also got to eat it!!
There is still time and room to get registered for Tuesdays class. I highly encourage you to do so. It will be in the same amazing spot, Iconik Coffee Roasters at 1600 Lena Street in the Lena Street Lofts. You will not regret it. 6-8:30 Tuesday evening. The price is $40 for one person or you can bring a friend for $60, which is a hell of a deal since you will be fed delicious and nutritious Paleo food. Think of it as dinner, because it will be, and entertainment.
The menu for Tuesday will be as follows:
Sauerkraut
Basic Aioli (plus variations- buffalo, jalapeño lime, lemon and Moroccan aioli)
Grass fed Burgers packed with veggies
5 minute Salad
Paleo Ranch dressing
Moroccan Spice Blend
Raw Banana coconut cream pie
I, for one,  can not wait!!!!
Monday( Nates fave!!)
Training
A) squat snatch
EMOM 8: 3 positions starting in high hang.
B.)Muscle Up/ring pull/ring row
3x ME MU’s to “hole”(no dip) scale to ring pull-up
C)5 rds for time of:
200 Mtr run
5 squat snatch @70% of EMOM
Rest :60 exactly after completing each round

Amy V at the bottom of an Overhead Squat!


Med balls galore!

Saturday, March 23th

3 Rounds for time of:
50 Standing lunges holding med ball over head
50 Partner burpee ball toss
50 Partner sit up ball toss
200m Buddy carry

Everyone loves wall balls!

And don’t forget to be here at 2:15 to cheer on everyone doing the Open while have their own fun with med balls!



Mobility WOD