From NorCal, with love

Oy! I’m posting this from San Francisco in my favorite place in the world; a Brazilian BBQ restaurant. I literally just finished eating a piece of bacon wrapped filet mignon.
Myself, Kyle Wright, Robert Rivera, and THE Ruben Rivera ventured to the Bay Area this weekend to compete in the Gracie Worlds Jiu Jitsu tournament.
Kyle took 2nd place in the 155lb blue belt division and Ruben took 1st in the 145lb brown belt division!

MONDAY
A) 10 min to find days 3 rm OHS
C) 5 rounds for time
20 abmat sit-up
10 strict chin-ups
5overhead squat @ 75% of days 3rm

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Pet Rock Partner WOD!!

Buddy Carry!!!

Buddy Carry!!!

“Pet Rock”

400 m run, both partners at the same time. One holding the pet rock at a time.
125 situps
100 pushups
75 pullups
50 ring dips
400 m run, both partners at the same time. One holding the pet rock at a time.

*For this workout you will have a pet rock, the pet rock will be a 35# kettle bell for men and a 25# kettle bell for women. One person will be doing the work, while the other one will be resting holding the “pet rock”. The pet rock does not liked to be dropped, so if you do drop it you must immediately do 10 burpees, each person, before continuing on. You can hold the “pet rock” by any means necessary as long as it does not touch the ground. Only idea not aloud is laying on the floor with the kettle bell on top of you. Partner up with someone who can run, so if one person cannot run, they can row while the other partner is running with the pet rock.  Have fun with this workout and get creative with how you hold the pet rock!

 


I AMRAP!

Sleeves are oppressive any time of year but especially in this heat. Luckily for you, we just got a shipment of brand spanking new Undisputed Fitness tank tops in!

Suns out guns out!

Suns out guns out!

Friday
Gold Standard OHS
(Work to heaviest for 15 reps)

As Many Rounds As Possible  in 15 minutes of:
2,4,6,8…..
Wall balls 20/14
Burpees


Sorenson test and FLR on rings?? Say WHAT???

 

The Sorenson test is a test for the strength and integrity of the back muscles ( in particular- the erector spinae). It is an effective test as well as a great muscle strengthener.

 

 

All level

Warmup
A. Sorensen Test (2m30s Cap)
B.side plank 1set amsap per side
C. Tabata sit-ups –bang it-no pacing
D. 2 scap push-ups
E. 30s handstand hold

Work
Strict press barbell clusters
3.3.3.3.3×5; rest :15s/rest 2min
…then

2 RD’s For Time

150 walking lunges
150 sit-ups
100 air squats
100 sec of FLR on rings
Int/Adv
Warmup
A. Sorensen Test (2m30s Cap)
B.side plank 1set amsap per side
C. Tabata sit-ups –bang it-no pacing
D. 2 scap push-ups
E. 30s handstand hold

Work
Strict press db clusters
3.3.3.3.3×5; rest :15s/rest 2min
…then
5 RD’s for max reps
Run 400 mtrs
Amrap unbroken MU’s
Amrap unbroken HSPU’s
Rest 1 min between RD’s

Extra Credit:
For time/if there’s time
150 walking lunges
150 sit-ups
100 air squats
100 sec of FLR on rings (Front Leaning Rest)


Fight Gone Bad!

A reminder- starting July 1st, we’ll be starting up our Fish Oil Club! Joining the Fish Oil Club will get you your monthly bottle of Original Nutritionals Fish Oil at a discounted price by signing up to have it added on to your monthly membership bill. Signing up for a 3 month agreement gets you 5% off a bottle. Signing up for a 6 month agreement gets you 10% off a bottle.

Let us know asap to join the club!

Wednesday
Fight Gone Bad!
1 minute of each exercise for 3 rounds with a minute rest in between each round:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

CrossFit Santa Fe push press


Megan Dorsey officially joins our team of coaches!!!!

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We couldn’t be more excited to officially welcome Megan Dorsey on to our coaching staff. Megan is an amazing athlete, an exceptional coach and a phenomenal human and friend. I could go on and on but I will let Megan speak for herself because se does so so eloquently and passionately.
She has worked hard to become a member of our team and we are absolutely thrilled to have her on it! I so look forward to working with and being coached by Megan!

My Journey to Crossfit…

By: Megan Dorsey

I have always been a competition junkie. I grew up playing competitive soccer, which was
the focus of my life. I believed that I was going to be a professional athlete, but after three knee surgeries (one total reconstruction) I was told that I needed to stop. I had to choose between soccer and two fully functioning legs. The choice was not as easy to make as it sounds.

So, I moved on to Hot/Vinyasa Yoga, which led to Capoeira, which led to boxing, which led to kickboxing. I loved the intensity required by Kickboxing, the pain, the focus, the coordination and dedication. I learned an incredible amount about myself every time I stepped into the ring. It was hard, but exhilarating. Unfortunately, I developed a serious hip injury that required extensive surgery. I was told that competitive sports would never be an option for me, that I would never run again, and that I should be prepared to walk with a limp or a cane for the rest of my life. I was devastated.

I went through with the surgery, came out with 32 staples and a missing smile. I tried to refocus my energy on school, but I was not happy. I had to move home with my parents because I could not do anything for myself. I cried often and put on a lot of weight. I was withdrawn and depressed.

My Mom may have been my saving grace. She is without a doubt the strongest, most persistent, positive person I know. She contracted Polio as a small child, and has lived her entire life with what should be considered a very debilitating disability, BUT it has never appeared that way to me. She has always done exactly what she wanted to do and has never let her disability stop her. Of course, it has changed the way she lives her life on a day to day basis, but it has never defined her. She has overcome obstacles that I would consider insurmountable, and she has always done so with an inspiring balance of ferocity and grace.

My Mom was there for me every step of the way before, during and after my surgery.She drove me to physical therapy. She cleaned my disgusting wounds. She even helped me go to the bathroom, which I could not do alone. And she did it all with a loving smile.

It took about a year, but eventually I did walk again, without a cane or a limp. The day I put my (pink) cane away in the depths of my parents’ garage, something changed. I woke up. Inoticed my Mom put her cane in the car as she was about to drive me to school. My Mom would always need a cane. But she wasn’t crying. She didn’t pity herself. She wasn’t complaining.

I was being a coward.

I stopped crying. I decided my doctors’ could f*&^% off. I was going to be just fine. I began to take my physical therapy seriously. I remembered that I was an athlete, and I startedacting like it. I went back to my gym. I trained every single day, most days twice a day. It hurt like hell. It wasn’t easy. I couldn’t do what I was able to do before the surgery, but I got stronger.

Then I moved to Santa Fe. My Coach told me to check out Undisputed Fitness, that Undisputed Fitness was the ONLY gym for me. He was right. I dropped into a boxing class with Ivan. I was still overweight and out of shape, and Ivan totally worked me over, but it was fun. After boxing was over and I was trying not to puke, Nate convinced me to sign up for a Crossfitintro. Immediately after my intro, I signed up for a yearlong membership. I knew I was hooked.

My first regular Crossfit class was the Helen Challenge. Thinking about that day always makes me laugh. I would never have signed up for it if I had any idea what I was getting myself into, but I am so glad I did. It set the pace for me, gave me a goal to work towards. Since the Helen Challenge, I have completed two Whole Life Challenges, competed in the SouthwestThrowdown and Boxtoberfest. In December of 2012, I received my Level 1 CrossfitCertification, and during the next six months I completed the Instructor Training Program.

I cannot put into words how much Crossfit, and Undisputed Fitness, have given to me.Now, I know that I am strong and fit. I am proud of the way my body looks and all of the amazing things I have trained it to do. I feel confident and healthy. I am happy. I have found a new family that always has my back, and only wants the best for me.

But most importantly, I can look at the family I’ve had all along and be proud of who I am. Now, when I run, I run for those who can’t. Now, when I get tired and want to quit, I yell (I know you’ve all heard it) and push through one more rep with strength that comes from the sheer joy of knowing that I can.

I am now a Crossfit Coach, and I wasn’t supposed to walk again.

Tuesday, June 25

ALL LEVELS

EMOM 12minutes:
1 jerk/2 OH Squats

3 RD’s
6 power cleans
1 jerk
6 OH Squats
1 jerk
100 double unders

BEGINNER

EMOM 12minutes:
1 jerk/2 front squats

5 RD’s
6 power cleans
1 jerk
6 Front Squats
1 jerk
60 double unders


Thank you for you!

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Bring a friend days were awesome because you guys are awesome! Thank you all so much for bringing your friends in to share with them what you/ we do! We had a blast!!!

Also, remember that you can always bring a friend to class, we just ask that you call us first so we can be sure that we have space in the class and that it would be an appropriate workout for a first timer!

T- shirts should be in in the next day or two!!

Monday
Strength
5×5 seated db press

….then
Skill
DB power snatch

Then…
5 RD’s
10 PP (115/85lb)
20 PowerSnatch
40 mountain climbers


Shout outs! and Partner/ Bring a friend Saturday!!!

We want to acknowledge all of you for all your hard work and dedication!!! It really shows!!! Here are a few really impressive results that happened in the last week or two:

Melanie Milburn did her baseline 9 months ago @ 13.45 and this Tuesday completed it in 7:46- that is a whopping 6 minute improvement!!!

Steve Lovato did Connor RX’d that is — and completed 17 + 5   rounds

 

The Back Squat One rep Max day was particularly accomplished. Almost everyone PR’d..in the interest of time…I will only mention improvements from 40lbs up!!!!

Matt Hartford‘s Back squat went from 295 lbs to an unbelievable  335 Lbs.

Tiffany Fuerte Back Squat went from 175lbs lbs to an impressive 235lbs. 60 lb improvement!!!

Monica Trujillo went up 40 lbs to bring her Back Squat up from 84 lbs to an admirable 125 lbs.

Susan Hayre went from 65lbs to 115lbs! That is a 50 lb improvement!!

 

HOLY SMOKES!!! THIS IS SO FREAKIN’ IMPRESSIVE!!!! I love PR days!!!

 

Tomorrow is the last day of Guest Days until the next time…so grab some one you know or some one wearing lululemon and bring them down for an awesome and fun Partner workout!!! It has been so much fun meeting your people and we so appreciate you bringing them in!!!

Saturday

18 minute AMCAP – As Many Cards As Possible:

 

Partners team up to collect as many cards as they can in 18 minutes. Each suit on the cards represents a certain movement and the value of the card represents the amount of reps your team has to do.

 

Here’s the suit and movement pairing:
Hearts = Mountain Climbers
Clubs = Kettlebell swing
Diamonds = Push ups
Spades = Goblet squats (Ya dig?!?!)

 

When it comes to reps, multiply the value of the card by 3. So an 8 of hearts is equal to performing 24 Burpees as a team. Face cards are 30 reps (10×3). Aces are 33 reps (11×3).
One last rule: you can split up reps as needed, but only one person works at a time.

 

 

Buddies ROCK!!!!!

Buddies ROCK!!!!!

 

Mandy Hanson and her friend Sarah carry each other around the Solana Center

Mandy Hanson and her friend Sarah carry each other around the Solana Center

 

 

 

 


Bring A Friend take 2

Day 1 of Bring A Friend was awesome! Which class had the most friends? The answer might surprise you. The 6am class was the one with the most friends brought. Wow. Excellent work, 6am-ers!

Thursday
200m run together
50 Partner wall balls
50 Partner burpee ball toss
50 Partner sit up toss
200m Partner carry
25 Partner wall balls
25 Partner burpee ball toss
25 Partner sit up toss
200m run together

CrossFit Santa Fe wall balls


The First of 3 Awesome Bring a Friend days!!!

Bring your friend, co- worker, boss, neighbor, dog walker to any class with you over the next 3 days. This is an amazing opportunity to show off what an “Undisputed Badass” you are and share CrossFit with someone you know. We promise it will be fun and manageable and challenging all at the same time. All 3 days will be partner workouts, so not only will you get to show them the ropes, you will also be their teammate for the workout. Those of you that come to class regularly on Saturdays know the magic of a team workout. As if we don’t push ourselves enough on a daily basis- the partner WOD has the amazing ability to make one dig EVEN deeper!!!!!

Bodyweight TABATA-

8 rounds of 20 seconds of work, 10 seconds of rest:

Pull Ups

Push Ups

Sit Ups

Squats

Everyone needs a buddy. Dario Jimenez and John Salazar help each other do as many sit ups as possible in 2 minutes.

Everyone needs a buddy. Dario Jimenez and John Salazar help each other do as many sit ups as possible in 2 minutes.

 

Tabata is an extremely effective way to burn fat. They say that 4 minutes of tabata is burns more fat that 60 minutes of an aerobic workout. It has been proven to increase aerobic capacity, anaerobic capacity, VO2 max, and resting metabolic rate. AND IT’S FUN!!!!!!! It happens to be Coach Nate’s favorite workout! What is your favorite workout? Please post to comments!



Mobility WOD