Olympic lifting class starts on Monday!

Someone told me the other day, “I’ve seen an all new excitement from you since the announcement of the olympic lifting class.”

I can’t tell you how cool it was to hear that. I really love lifting weight. And I really love helping people with lifting weight. Words can’t describe the feeling you get when you throw heavy weight over your head. The rest of life seems so much easier all of a sudden.

The benefits of olympic lifting are limitless. More strength, coordination, agility, flexibility, empowerment, confidence. There’s no aspect of your athleticism/fitness that will be harmed by Olympic lifting. Not to mention, to quote Mark Rippetoe himself, “Strong people are harder to kill than weak people and more useful in general.”

Mondays and Wednesdays at 8pm.
We still have a few spots open. Call (505) 992-2677 to enroll.

Oly Lift Class-01

Partner WOD-
Switch work Emom-
22 minute Amrap-
30 box jumps
30 kb swings
30 goblet squats
30 push-ups


Sunday FUNday and tomorrow’s Birthday WOD!!!

IT’S JESS SULLIVAN’S BIRTHDAY!!!!!! YAY!!!!

Happy Birthday, Jess!

Happy Birthday, Jess!

Call us codependent if you want, but we feel that spending 6 days a week with our community just isn’t enough. Starting this Sunday, June 1st, we’re opening up the gym from 1-4pm for Sunday Funday. (Official name subject to change.)

What’s Sunday Funday (official name subject to change) entail? I’m glad you asked. From 1-4pm we’ll open the gym up for anyone who wants to come in and work on skills, lifts, wods, and/or coffee drinking.
That’s right, the Undisputed coffee shop will be open and serving hot brew, cold brew, butter, mct infused, complete with all the tasty, nutritional benefits you’ve come to love.

Come in and lift, stretch, or just drink coffee.
Sunday Funday (official name subject to change) will be free to all members, and $10 for guests.

In addition to all of that, starting next Saturday, every 1st Saturday of the month is a community workout. EVERYONE welcome! That includes non-members. Anyone wanting to get a sweat on in a fun, empowering environment with a partner/team.

 

Friday, May 30th
A) Skill Work:
Double Unders
Kipping Pull up

B) Bottom to Bottom Tabata Squats

Rest exactly 5 min, then

Death by Pullups
(one pull up on first minute, two on second, three on third, etc.)

*Subs: Ring Rows or Weighted Jumping Pull ups (bands should be last alternative)

Comp Team
A.Warm Up
Run 400M, 3X Progression Barbell Complex 65-75-95 / 45-55-65
B.With a partner, complete as many rounds as possible in 15 minutes of:
5 overhead squat 135/95
7 handstand push up
9 box jump 30/24in

You must complete 1 entire round before tagging your partner in. Only 1 athlete can work at a time.
1000m Row Buy Out


Thursday May 29th

IMG_0132All levels
100 KB swings 24/16
*5 burpees at the top of every minute

Advanced
100 KB squat cleans 24/16
*5 burpees at the top of every minutes


Wednesday May28th

DSC00566All levels
A) Time VS Tension Back Squat

5×3

3 sec descent 3 sec hold at bottom
B) 30 -60 -90 seconds
24/16
KB snatches
KB cleans (one arm)
Goblet squat
(30 second rest between time domains.)

Beginner
A) 5×5 Back squats

B) Same


Tuesday May 27th

Motivation-Picture-Quote-Success-Inspiration-Picture-QuoteAll levels
A) 5×5 Push press

B) 8 rounds for time of:
8 Hang power snatches (115/75)
8 Box jumps (24/20)
8 Clapping push ups

Beginner
A) 5×5 Push press

B) 5 rounds for time of:
5 Hang power cleans
5 Box jumps
5 Push ups


Monday May 26th Memorial Day

20140525-213755-77875060.jpg
9am and Noon only

“Murph”
For time:
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run
Can be scaled. Movements can be broken into sets. Runs must be complete at one time. Good luck!

“Survival can be summed up in three words – never give up. That’s the heart of it really. Just keep trying.”

Bear Grylls

Comp Training
A. Every two minutes, climbing the ladder until you fail a weight twice: Snatch x 1 rep
Set 1 – 50%
Set 2 – 60%
Set 3 – 65%
Set 4 – 70%
Set 5 – 75%
Set 6 – 80%
Set 7 – 85%
Set 8 – 90%
Set 9 – 95%
Set 10 – 101%
Set 11 – 103%
Set 12 – 105%
Then
Fittest of the Southwest WODs 1&2
5 min Amrap
10 Pull ups
10 O/H squats 95/65
Rest 1 min
500m Row for time


WAR, Weezy!

I’m really really really excited to remind everyone that 10th Planet Jiu Jitsu purple belt and kickboxing instructor at Undisputed Fitness, Luis ‘Weezy’ Castillo is making his mma debut tomorrow night!

Weezy has been my training partner and little brother for the past 6 years. He’s one of the toughest, most technical guys I know and I can’t wait to see him finally get in the cage and do what he excels at. There’s never a prouder moment than seeing the people in my life step outside their comfort zone and do something indescribably scary. I hope to see all of you at the Crown Plaza Hotel tomorrow night for King of the Cage’s Future Legends card featuring our own Weezy.

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Saturday, May 24th
In honor of Weezy’s first fight:

Team FGB with only 1 person working at a time per team with a continuous running clock in 25 minutes. FOR REPS!

5 Rounds of 1 Minute Per Exercise and NO Rest Between Rounds

Wall Ball (20/14) – partner holds squat
KB swings (24/16) – partner holds plank
Box Jumps (20″) – partner holds hollow rock
Push Press (75/55) – partner holds onto bar – hanging
Row (Calories) – partner holds superman

Partners switch and rotate the holds and movements.

 

Competition Team WOD

A. Every two minutes, climbing the ladder until you fail a weight twice:

Snatch x 1 rep *Set 1 – 50% *Set 2 – 60% *Set 3 – 65% *Set 4 – 70% *Set 5 – 75% *Set 6 – 80% *Set 7 – 85% *Set 8 – 90% *Set 9 – 95% *Set 10 – 101% *Set 11 – 103% *Set 12 – 105%

B. Every two minutes, for 16 minutes (8 sets): Clean & Jerk

 

 


Friday May 23rd

Part 2 from last week.  What are you eating for?

Fueling for Competition | Part 1

05/14/2014, 1:45pm CDT
By Paul Nobles

While a leaner body may be a great long term goal, in the short term it could be a disaster.

ARE YOU EATING RIGHT FOR YOUR GOALS?

The absolute biggest mistake I see from most athletes training for competitions is that they often take the wrong approach to their goals and get sidelined.

Let me give you an example:

A female athlete that weighs 150 pounds finds out that she is 19%.  The competition she is training for has a qualifier in a month and the event itself is three months after that.  After finding out that she is 19% body fat, she starts eating less to decrease her body fat to 15% because she believes she’ll perform better at that body fat percentage.

Why is this wrong?  Well, it’s not that the goal of decreasing body fat is wrong…It’s the way the athlete is going about it.  For our example to be properly prepared for the main event, a tremendous amount of work needs to be done.  Performance is very rarely affected positively when food is restricted and frankly, for most people it’s unnecessary to reach their goal of a lower body fat percentage.

When we think about fat loss, most people tend to focus on deficit dieting when the EXACT opposite is often the more correct path.  It’s difficult to say for sure without more specifics but more often than not, if an athlete is planning to increase their work capacity in a very short time, the best approach for that person is to put on some lean mass without weight gain and end up at an overall lower body fat percentage.

This process is called body recomposition and it’s a very different approach with a different outcome in comparison to the results of a deficit diet where body weight is reduced through undereating.

My overall point is that it’s all a bit distracting to worry about losing body fat when the goal is to peak for a competition.  It’s basically a lose/lose scenario.  The goal should be to build lean mass and that requires an individualized approach!  This doesn’t mean there is never an instance where some form of deficit dieting might be part of the equation, but I will address that later in the article.

HOW YOUR OLD APPROACH INFLUENCES YOUR NEW PLAN

Similar to deficit dieting that results in weight loss, adding body weight is of little value (in the short term) for most high intensity competitions; bodyweight movements become more difficult and conditioning may decrease, making everything a little bit harder.

I’ll say it again – body recomposition is the best way for a competitive athlete to approach fat loss because it results in long-term performance increases across the board.  That points us in a very clear direction:  The goal during training for a competition is to be weight stable as a general rule.  What this means is you need to be specific, so I ask clients to log their food for a week to figure out how much they are eating now.  This gives us insight into the adjustments that we need to make to improve performance without adding unnecessary body weight.

Initially I don’t need them to make a lot of changes and it can actually slow down the process a bit if they do.  This initial part is to simply understand how much food they regularly take in and get a handle on the macronutrient composition of their current diet.  That’s it.  While I’m on the subject of macros, be clear that there are no magic ratios.  When I first started Eat To Perform it was just a blog with me writing about various research I was doing with athletes; when it turned into a more evolved business there was one element that needed to be put in place.

That crucial element was support from a team of individuals.  The reason is simple:  I can give people a pretty good place to start with some simple math but it’s the tweaking that often makes the most difference.  For example, knowing that a client has been very strict Paleo and under eating for the last two years is just as important as knowing that someone is coming from a mostly processed foods way of over eating.  That background of information can’t be accounted for with a simple formula.  Each of those scenarios requires an individual approach.  So to wrap this part up with a bow, we like to get athletes eating proper amounts protein to maintain and build lean tissue, fats for sufficient hormonal activity and for energy density and carbohydrates for readily accessible energy.

HOW ATHLETES SHOULD PURSUE FAT LOSS

“But I am sure I would be a better athlete with less fat!”

As you can imagine this is something I hear a lot and it surprises people when I agree with them.  The problem isn’t that you can’t lose fat – it’s that you don’t have enough time, energy, and recovery ability to rapidly lose fat AND train properly.  The two goals are mutually exclusive.

What if I were to ask you this question:  “What would benefit you more?  Better training and significantly improved performance, or losing fat?”  Based upon previous responses I can tell you that answer would be split about 50/50 – mostly because losing fat has a couple of side benefits that more intense training might not.

But what if I asked a different question?  What if you had to put up $10,000 against a competitor in similar shape and condition?  Would that change your mind?  Would you still want to lose the fat if there was money on the line?  The reality is that it’s not logical to compromise the intensity of your training WHILE preparing for a competition because you want to peak around the time of the event.  That requires energy and stamina, all of which you gain from increasing your work capacity.  The only way you can accomplish that is by adding energy to the system – aka your body!

So that begs the question: when DO you focus on losing excess fat and put peak performance to the side for a bit?  The simple answer is to aggressively pursue fat loss in the off season (whenever that is for you).  For people that compete often, the answer might be to pick a competition or two that isn’t as important from the standpoint of winning or losing – call them “B” events if you will.

The good news is that when you do it this way, you’ll often see a much better result with a lot less work.  Remember: you ramped up training in preparation for the event so your work capacity and baseline calorie intake should be high.  That lends itself to easier fat loss.

I’ll leave you with some common sense advice regarding calorie restriction:  People often get WAY too extreme, way too fast when they do this and that sets them up for failure.  Sure, you see results quickly but your training and mental wellbeing suffer greatly.  If you’re already relatively lean, this puts you at risk for losing lean mass.  Your best bet is to keep your deficit small; only take away the smallest amount of calories that gets the scale moving in the correct way for as long as possible.  When you stop losing fat, you can further but gradually reduce calories.  However, if you care about your performance and overall health, you should always bring things back up after you make some noticeable progress.

When all is said and done, Eat To Perform is exactly what it sounds like:  a philosophy that emphasizes eating appropriately based upon your athletic goals.  When those goals involve competition and setting new PRs, the way you eat and approach fat loss must align or you won’t do your best – you won’t reach your potential.  When you’re not chasing new records or testing your mettle against other competitors, your focus has shifted and you can more aggressively pursue fat loss but you should never lose sight of becoming the most capable person you can be.

All Levels

“NPFL combines”

Chest-to-Bar Pull-ups
-Max reps in 90 seconds
Handstand Push-ups
-Max reps in 90 seconds
Muscle-ups
-Max reps in 90 seconds
Box Jumps (30/24″)
-Max reps in 60 seconds
Pistols
-Max reps in 45 seconds each leg
Double unders
-Max reps in 90 seconds
Rope Climbs –
Max reps in 90 seconds
Handstand Walk
-Max distance in 60 seconds
Farmer Carry (140/70lbs)
-Max feet distance in 60 seconds
Shuttle Run
-Max 25m distances in 60 seconds

 

WODrunners Comp Training

A.  Front Squat 3 x 2 reps

Rest as needed

B. “Sage at 20″

20 Min Amrap

20 Thrusters (135/95 lb)

20 Pull-Ups

20Burpees

 

 


Thursday May 22nd

All levels
5 rounds for time:
400m run
10 KB bench press 28/20
20 Russian swings

Advanced
5 rounds for time:
400m run
10 seated strict press 28/20
20 American swings


The Big Announcement

Undisputed Fitness, as a gym and community, has grown exponentially in the past 6 years.  However, that growth has not included the physical building itself. We got pretty good at fitting such a huge community into a beautiful, but small, space. It’s worked, and was great while it lasted, but happily, we’ve outgrown it.

We’re extremely excited to announce that in the coming months we will be moving into a 4,600 square foot space (over 1k more than we have now) in the Baca St. Railyard!
Our new home will be the former Santa Fe Mountain Sports building on Baca St, right across the parking lot from Salon Del Mar.

We will be hustling to trick out the facility for our unique specifications to best serve our TRIBE.
We will have two floors -one for CrossFit, one for Jiu Jitsu- a coffee bar, and will be in close proximity to lots of biking and walking trails.
Thank you so much for being the essential component driving this excellent evolution of Undisputed Fitness!

New Undisputed Fitness-01

The backstory on our new space-

I am sitting on a beach in Mexico in January having a very nice tequila with a gentleman that I had met once before in Santa Fe. He asked me about our gym. I said, “We’re in the Solana Center, but we’re looking for a larger space.
He thought for a moment and said “I may have the perfect building for you.”
I was amazed by his certainty but intrigued to learn more. He told me it was the Santa Fe Mountain Sports building. I remembered what a beautiful space it was. My head was filled with ideas about the possibilities on the horizon for Undisputed Fitness.
So that’s where it began- our new future from a beach in Mexico.

– Heather Eve

Wednesday May 21st

All levels
A) Max weight push ups

B) 10-1
Back squats – BW
1-10
Burpees

Beginner
A) Max effort push ups
3 attempts

B) 10-1
Squats
1-10
Burpees

 



Mobility WOD