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Challenge by: Jenna Rios Undisputed Nutrition Challenge 2020 Macro Nutrition Challenge An 8 week Macronutrient Challenge. This Challenge is an 8 week challenge geared to optimize your fitness goals. We will be Individually Tracking our own Macros (these will be given to you upon body composition analysis) by way of a macro tracking App of your choice. We do have suggestions and will go over this in a meeting prior to challenge start. Participants Receive – Body Composition Analysis – Macronutrient and Meal Prep guide – Weekly at home workouts – Challenge support Group – and MORE! Need more information? PLEASE SEE OUR FAQ’s #WodifyRise #RiseToTheChallenge #undisputedfitness FAQ’s What are Macros? In short, Macronutrients make up our daily Caloric intake, they are known as Carbohydrates, Proteins, and Fats. Our Caloric intake is calculated by our BMR (Base Metabolic Rate), this gives us the number of calories our body needs per day. If properly calculated our macronutrients provide us with the proper amount of Carbs, Proteins, and fats our body needs to maintain optimal health & performance. BMR can be calculated Based on our height, weight, and age, however, it is optimal to have your Body Fat % as this provides a more accurate result. Can I get more information on Macro Tracking? Of course! Check out these links to help you better understand the amazing benefits of Macronutrients & Macro Tracking: Lifesum Article What Are Macros…Importance Counting Calories vs. Counting Macros Having the correct amount of calories your body needs is optimal, however, it can still hinder your health and performance. You may be eating the exact amount of calories yet never gain muscle or lose weight, depending on your goals. Counting Macros provides the right amount of carbs, proteins, and fats your body needs to maintain weight, lose weight, or gain muscle. Is there a Leaderboard? Yes! We will be using Wodify Rise App for all our Challenge needs. Wodify Rise is where we will enter our daily points, see our Leaderboard (in real time), track our progress, and get tips on how to better optimize your health. What will I need for this Challenge? Required Applications/Equipment: Wodify Rise App (Challenge App – Leaderboard, Daily Score, Bonus points, etc) Macro Tracker App (LifeSum, My Fitness pal, Trifecta, etc.) Digital Food Scale – You can purchase this on Amazon, Target, Walmart, $10-$16 Facebook App (Optional)

Details coming soon.. In house friendly and fun competition 🙂

How to Play Set Up Your Challenge Video Series Challenge Setup Entering Measurements My Game Tab Exploring the Hub (Game Dashboard)… The Complete and Illustrated Game Rules Welcome to the Whole Life Challenge! We are excited to have you with us on this wonderful journey. This guide will help you navigate and fully benefit from the next 6 weeks. Click on any section of th… What is a Measurable Workout? Your final ranking among your teammates will be partially determined by your improvement in your measurements and workout. What is a measurable workout? For a workout to be measurable, it must be a ph… Whole Life Challenge Official Workout [Video] The Whole Life Challenge begins with your preliminary assessment. It consists of three parts: body measurements, a measurable workout, and before and after pictures. Your final ranking among your team… Who Can Comment on My Reflections? Are My Reflections Visible to Everyone? By default, your Reflections will show on the World Reflection Feed and be visible to all players of the Whole Life Challenge. You may choose to make your refle… Daily Play in the Whole Life Challenge The Challenge is simple – you will spend 6 weeks improving your health, happiness, and overall connectedness. THE RULES Here’s how it works – Each day, players get points for completing each of the 7 Sign up today by contacting us!

Okay, let’s get to it, our class sizes in Stage One, will be reduced to 6 athletes per class. In this time period (unknown currently) we will have a strict rule of reserving for your spot at the new times we will hold. This way we as coaches can accommodate properly for your safety and fun. We will also have a gap time between 30 minutes and 2 hours (again depending on class times) between classes to properly clean for the next class. Athletes will not be able to show up early to class or stay late . We will not be allowing visitors (bring a friend days are canceled) or drop ins indefinitely. Our process to take in new clients will be longer than usual. If you’re an open gym member or want to use it, it is restricted again the same way class sizes are (6ppl/class, 2pp/strength room). You will be required again to reserve your spot and cannot take longer than 1 hour per session. There is a spot reserved for open gym and private clients. PLEASE cancel if you’re not making the class or slot and be considerate of others that want to make it. We will still be holding ZOOM classes and more, during certain times of scheduled classes. This allows you to mix and match being home and being at the gym. This also gives space and understanding for others to avoid hoarding class times. We may hold some bodyweight classes outdoors. (City park, or parking lot, weather permitting) At this time, there will be no Jiu Jitsu classes held until the ban is lifted for the program. Loaned equipment must be returned two days of reopening IF, you are coming to class. If you are staying home, you can keep the loaned equipment for now. ZOOM classes going forward after we reopen will not be free to non paying members. If any staff members have the slightest feeling of sickness they are required to stay home. We ask that if any of our athletes feel the same, please respect others in our community and stay home. Here’s how we’ll be setting the standard for social distancing and sanitation policies when we are phased into opening slowly again. Examples we will run classes in Stage One – Unknown % Upon entry you’ll be required to do a contactless foot sanitation, temperature scanning and be directed to the bathroom to wash hands immediately. As long as you follow the path and/or stay in your space, you are guaranteed a minimum 6-10’ social distancing. Coach on duty will have a preset path that they will stay on throughout class as well! There will be a STRICT 6 person per class/program and mandatory reservation requirement to allow Coach and athlete to be prepared for class. (Stage One -25% occupancy) No Rig Work (class sessions) 45 minute classes with a 30 minute window or more of time to properly clean after. Athletes cannot show up early to the gym. Open gym schedule will be available as well, with the same strict 6 per person (Main), 2 person (Strength room) and 6 person (uFit room) guidelines. ONE hour is only permitted during this first stage. Each space will be outfitted with equipment for the workout and the cleaning caddie with materials they’ll need. First thing you’ll do is wipe down all your preset equipement (laid out by the coach). Last thing you’ll do is wipe down all preset equipement again. Open gym slots follow same guidelines as #7, and also, please clean the floor in the tapped box. Bay doors and regular doors will remain open during class times. (Weather permitting) Masks are required when entering the building and used while distancing is under 6ft. During the workout you may remove it if needed. Coaches are required to wear a mask during class and close contact with athletes. Stage Two – 50% Occupancy TBA Here is the link to the current guidelines

Join us on Saturday, August 13th at Noon to learn more about Macro and Micronutrients and other excellent knowledge from Coach Nicolai! Free for ALL ACCESS members, $15 for everyone else. Sign up at the gym.

Hey gang, I hope everyone’s Sunday is going great! A few minor tweaks are currently changing within the program, but for the most part, many of you won’t see the significant change. This will be new for those who have just joined the fam (Welcome!). For our members who have been here for a bit, the next couple of cycles is explained below for your enjoyment, or not. 😉 Below are the next many months of STRENGTH & CONDITIONING (only) programming we have in the works. Something we all have to recall about the sport of CrossFit is being a jack of many trades and a master of none. The program is based on GPP (General Physical Preparedness) for the general clientele. If any of us here have a specific goal in mind, reach out to one of us to possibly help you succeed in this. The plan will take time outside regular class times and won’t be included in the current group class pricing. That being said, several things are a massive benefit of being a member of future programming. Each member will have access to all regular WODs as usual. We will also have a completely private Competition Track (Comp Track) for any of those who want a little more than just the regular class workouts. With that perk, we must all follow the rule that community and classes come first. That means the programmed class workout will be done as follows unless there is a sub you and the coach have discussed. The Comp Track workouts can only be done before or after a class in the strength room area or during open gym time. Your cooperation is much appreciated during this new transition. If you have more questions on this part, don’t hesitate to contact me directly; this type of volume is more than most of us have done. I have written up our focus and goals with each training cycle as we lead into the following year. We hope they build and progress thoughtfully with each phase to allow for continued progression and growth with all athletes, from beginners to competitive athletes. We are hitting the Week of August 15th through August 21st. This week is a transition week that will help to set up our next cycle. Our next cycle will add a lot more absolute strength and power development along with weightlifting complexes (barbells, KBs, DBs). We will also be including specific strength/skill development for gymnastics along with a progressive 5k row program built into the programming. This week we will have a fun mix of strength, conditioning, gymnastics, and mixed pieces. Aug 15th-October 16th (Cycle 3), 8 Weeks + Deload and Re-Test Weeks (total of 10) #1) Conjugate Style Strength** Cycle (Heavy Leg Day + Heavy Upper, Dynamic Leg + Dynamic Upper), This will look different than classical conjugate, so it follows better in the class setting but works very well for developing a more extensive strength base for athletes and will keep things fun. #2) 3 Pos Snatch + 3 Pos Clean begging of the cycle, then EMOM single work towards the end of the cycle #3) DB or KB Complex Workout Weekly #4) Friday Finishers #5) Partner Hero WOD Saturdays Continue from the last cycle **To learn more about Conjugate Style Strength, click the link. OPEN BASE CYCLE October 17th-December 25th (8 Weeks + Re-Test week) 9 Weeks Total #1) 20 Rep Back Squat Cycle #2) 20:00 EMOM Capacity Work Progression #3) Weekly Open Repeat Workouts #4) Higher Skill Volume Progressions #5) Push Press 5RM Cycle #6) Weekly Bodybuilding Session for enhanced tendon strength to handle the volume in the open build cycle UFIT PROGRAM The most important factor to me when it comes to training UFIT is keeping morale high and doing fun workouts that no one has ever done before, but if you can do that while also making people stronger, sexier, and healthier, then that’s what we have here with UFIT! WHAT TO EXPECT These workouts are always about 40+ minutes long, including lots of conditioning, lighter weights, higher reps, and core work, all mixed from start to end! Sample workouts: 1) 35 min to get as far as possible… 30 Devil Press Run 1 mile 60 V ups Run 1 mile 90 Burpee Every 5 min. x 25min. 40 Mt. Climbers 12/9 Cal Row 12 Burpees 12 DB Thrusters (Rest 5 min. before moving on to Part B) Thank you all for taking the time to read through this, and enjoy the next months of FUN! Enjoy the rest of your day, and please reach out with any questions! Lorenzo Hernandez Lorenzo@undisputedfitness.com

Check out our New Year Schedule!

Gang! We have Yoga every Saturday at 10:30 AM for the next six weeks. Please make sure and sign up for this to keep it going! This is free for you if you have a Strength and Conditioning Unlimited membership or punch pass. uFit and Jits will be charged a $5 drop-in. Nonmembers are $10. See you there!

Join us to celebrate 20 years as one of the most pivotal pillars in the health and wellness communities in Santa Fe. Our journey started as strictly mixed martial arts and strength studio and has evolved yearly by owner and operator as time progressed. We can’t tell you how proud we feel to be a part of Santa Fe for so long! The party starts at 12pm, with DJ Dynamite Sol on the Wheels, a food truck, and local sponsors from REstore with Red light therapy and compression sleeves! Highlights on the programs we offer and prizes to win! There is so much for everyone to do. Also, if you come early, you’ll see some awesome athlete throwdown in our annual Undisputed Championships. Showcasing fitness enthusiasts how they train to compete and show their results!The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.