31 March 2014

Tuesday, 1 April

Skill:  Rope Climbs: foot weld/long arms
Buy in: 5, 15' rope climbs
15 Ring Dips
25 Air Squats
5 Toes to Bar
Cash Out: 5, 15' rope climbs
Holla! Happy April Fools Day!!

30 March 2014

Monday, 31 March

CrossFit Open WOD 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpee bar jumps

Paleo Challenge (#CFUpaleo)

It goes without saying that the 1st rule of CrossFit is to tell everyone you CrossFit (hello? #crossfitundisclosed, much?) :) But what's the 2nd rule, you ask? Paleo, my friends.

And with that...we introduce CrossFit Undisclosed's inaugural PALEO CHALLENGE!!  The month of April will be a chance for us all to increase our fitness AND change the way we look at the foods that fuel this CrossFit addiction.  If you'd like to read more about the "why" behind the Paleo lifestyle I recommend flexing the Google machine...or wiki.

How's this gonna go down?
Step 1:  Sign up at the box tonight (30 Mar) @1900, at Monday's class OR email us if you can't make either of those two options work.

Step 2:  Optional but "highly encouraged" (we all know what that means) -- During sign up, get measure to estimate body fat and take your "before" photos.  Note:  body fat and weight will not be pare of the points earned for this challenge.  Eating Paleo is primarily about feeling your absolute best, mentally and physically...looking better at the pool will be a bonus.

Step 3:  Download or get a printed copy of the Paleo Challenge Log to keep track of your score.

Step 4:  Complete the benchmark WOD (Crossfit Open 14.5) on Monday 31 March or use your time from this past weekend's competition.

Step 5+:  Eat paleo (info below), sleep a lot, don't cheat and record your points on your log sheet.

Step 6:  Report your points weekly via email or leave a comment below.

How do you earn these "points"?
Great question, BTW.  3 ways -- Daily Points, Bonus Points and Benchmark WOD improvement.

Daily Points
Start each day with 7 points.  These points represent the 7 aspects of the Paleo diet and are explained below:

1. Eat real food.  Lean meat, seafood, eggs, veggies, nuts, seeds, fruit, oils (olive, coconut, walnut, avocado).  
2. Do not eat dairy.  This includes butter, cheese, yogurt and animal milk (including cream in your coffee)
3. Do not eat grains.  This includes bread, rice, pasta, corn, oatmeal and also any gluten-free pseudo-grains such as quinoa.
4.  Do not eat legumes.  This includes beans of all kinds, lentils and PEANUTS.  No peanut butter, kids.
5.  Do not eat sugar; real or artificial.  No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.
6.  Do not eat processed foods.  This includes protein shakes, processed bars, dairy-free creamers, etc.
7.  Do not drink alcohol in any form.

You keep your 7 points if you follow all the rules above.  If you put cream and sugar in your coffee that's minus 2 points for eating dairy and sugar.  Finish the day at the Fox and have one (or three) drinks?  Subtract another point from your daily 7.  If you have questions about whether something would cost you a point or not email us and Franke will figure it out...she's good at making stuff up. 

Two helpful sites to explain food rules in more detail (plenty more available, just search):
1. Trevor Steen helps us make good DFAC choices (thanks, Trevor, we miss you!)
2. Ultimate Paleo Guide (list of paleo and not-so-paleo choices all in one spot)

Bonus Points
1.  Earn 1 point/day that you get 8.5+ hours of sleep
2.  Earn 1 point/day (max 5/wk) for each WOD you crush at CrossFit Undisclosed

Benchmark WOD
Scored by subtracting your time at the beginning of the month from the time at the end of the month. Each second of improvement equals 1 point.

How do you win?
Don't you feel great?  You win.

OK, OK...yep, gotta have a prize.  Two competitors (1 male/1 female) with the most total points will receive a free CFU t-shirt.  In the case of a tie, you'll have to complete 14.5 again head-to-head. AHHH!! Just kidding.  We'll figure out a tiebreaker involving a burpee-off or something sane like that. TBD...just go with it. :)

So that about wraps it up.  If you have questions we have multiple ways of getting you an answer...email, comment below, Facebook, Instagram, etc. We're easy to find!

Gene's on to something here... If you have a "go-to" paleo meal at the DFAC or anywhere else on base snap a photo and post it to Facebook or Instagram with the hashtag #CFUpaleo so we can share across the community!

29 March 2014

Sunday, 30 March

Skill work focused on 14.5 based on Gymnastics WOD a la Carl Paoli (20 min)
Run 400m
10 Ring Pushups
5 C2B Pullups

28 March 2014

Saturday, 29 March

Good Luck to all our CFU athletes headed downtown to complete 14.5!
Burpees and Thrusters! woot woot!!!

27 March 2014

Friday, 28 March

Skill: Double Under Practice, (progression from last practice) and ring dips 
50 DUs
10 Ring Dips
40 DUs
10 Ring Dips
30 DUs
10 Ring Dips
20 DUs
10 Ring Dips
10 DUs
10 Ring Dips

26 March 2014

Thursday, 27 March

        **30 Day Paleo Challenge is coming to CFU, starting 1 April!
                   There will be a meeting after 1800 class on Sunday for all interested.**
 More to come..                      
Strength:  Snatch (full) drill then 5x5 (work up only if technique is solid)
10 V-ups
10 HSPUs
The rain didn't stop the 1900 from coming out and reppin their statches to honor Mustache March coming to an end!

25 March 2014

Wednesday, 26 March

WOD: Tabata, in “Deid”
Tabata double unders
Rest  1 min
Tabata squat
Rest  1 min
Tabata pull-up
Rest 1 min
Tabata pushup
Rest 1 min
Tabata sit-up

The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.  

24 March 2014

Tuesday, 25 March

Strength: EMOM 8 Min: 2 OVH Squats
400m run
Strict press (45/65lbs)
KB Swings (1.5/1 pood)
400m run

23 March 2014

CrossFit Open WOD 14.4
14 minute AMRAP:
 60-calorie row (for those not competing in open: 60 SDHP 75/55 lbs or 65/45 lbs)
 50 toes-to-bars
 40 wall-ball shots, 20 / 14 lb.
 30 cleans, 135 / 95 lb.
 20 muscle-ups
Great job this weekend to everyone that went downtown to CrossFit Oryx and completed 14.4!

22 March 2014

Sunday, March 23rd!

Skill work for 14.4 based on Gymnastics WOD a la Carl Paoli (20 min)
7 Burpees to broadjump
7 HSPUs w/kip

20 March 2014

Friday, 21 March

Skill: DOUBLE UNDERS! 50-40-30-20-10

Partner WOD:
20 Minute AMRAP
30 Walking Lunges holding plate overhead (45/25#)
Other Partner is in the front leaning rest

19 March 2014

Thursday, 20 March

Strength: Clean & Jerk 5 x 5 (work up in weight per set only if technique is good)
90 sec - 2 minute rest between sets

10 x 1 arm dumbbell snatch
Sprint 50 m (and back)

18 March 2014

Wednesday, 19 March

Skill: HSPU/ Hand Stand Walk

WOD: Chelsea
EMOM: 30 Minutes
5 Pull Ups
10 Push Ups
15 Squats

17 March 2014

Tuesday, 18 March

Strength: Front Squat 5 x 5 (work up in weight per set only if technique is good) 90 sec - 2 min rest in between

WOD: 12.3 (ish)
18 min AMRAP
15 Burpees
12 Push Press 115/95#
9 Toes to Bar

16 March 2014

Happy Saint Patty's Day!

Monday, 17 March


CrossFit Open 14.3
10 Deadlifts @ 135/95
15 Box Jumps 24"/20"
15 Deadlifts @ 185/135
15 Box Jumps@ 24"/20"
20 Deadlifts @ 225/155
15 Box Jumps 24"/20"
25 Deadlifts @ 275/185
15 Box Jumps 24"/20"
30 Deadlifts @ 315/205
15 Box Jumps 24"/20"
35 Deadlifts @ 365/225
15 Box Jumps 24"/20"


15 March 2014

Sunday, 16 March

Skill work for 14.3 based on gymnastics WOD review a la Carl Paoli (~20min)

10 Rounds: as many reps as possible
With a partner, one athlete will do 30 sec of wall ball shots followed by 30 seconds of box jumps, then rest for a minute while the partner does the same. Total 20 min for total 10 rounds.

13 March 2014

Friday, 14 March

Strength: EMOM - 8 min - 3 Squat Cleans (no Rx weight, based on ability)

  • 9 DL (135/105#)
  • 9 HSPU
  • 400m Run

12 March 2014

Thursday, 13 March

Strength: 15 min to find 3 rep max on push press

WOD: For time

14 Power Snatches (95/65#)
14 Step Down Box Jumps (30/24")
14 Power Snatches (95/65#)
14 Step Down Box Jumps (30/24")
5 Muscle Ups
7 Power Snatches (135/85#)
7 Step Down Box Jumps (30/24")
7 Power Snatches (135/85#)
7 Step Down Box Jumps (30/24")
10 Muscle Ups

11 March 2014


Check out our new LogWod page! LogWod will improve your CrossFit performance and your physical fitness. It tracks your workout results so you can easily compare them to previous performances or your friends at CFU. Visit the site below and choose "New Athlete" to get started:

Once you have created an account, send an e-mail from the address you used to CrossFitUndisclosed@gmail.com. We will then add you to the CFU Roster. Game on!

Wednesday, 12 March

Skill: 100 C&J (empty bar, 50 split jerk, 50 push jerk) FOR FORM!

Hip mobility and flexibility

10 March 2014


WOD: For Time

20 DL (275/185)
Run 400m
Run 400m
20 KBS (2 pood/1.5 pood)
Run 400m
20 OHS (115/75)
Run 400m
20 Burpees (touch rings/bar)
Run 400m
20 Pull Ups (Chest to Bar)
Run 400m
20 Box Jumps (30/24)
Run 400m
20 DB Thrusters
Run 400m

09 March 2014

Monday, 10 March

CrossFit Open 14.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95/65lb
10 chest-to-bar pull ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95/65lb
12 chest-to-bar pull ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95/65lb
14 chest-to-bar pull ups

08 March 2014

Sunday, 9 March

14.2 skills work based on gymnastics WOD breakdown a la Carl Paoli (~20 min)

"Pet Rock" partner WOD AFAP:
Each pair accomplish 100 tire flips and 100 sledgehammer hits on same tire without ever setting down your pet rock!

06 March 2014

Friday, 7 March

Skill: Snatch and OHS

WOD: "Amanda"
9-7-5 of:
Muscle Ups
Snatches (Full Squat) 135/95#

05 March 2014

Thursday, 6 March

Strength: 15 min EMOM
4 Box Jumps @ Max Height, 2 back squats (185/125)


3 Minute AMRAP
Run 200m
ME Abmat Sit Ups

--REST 90 SEC--

3 Minute AMRAP
Run 200m
ME Thrusters (Empty Bar)

--REST 90 SEC--

3 Minute AMRAP
Run 200m
ME Chin Ups

04 March 2014

Wednesday, 5 March

Skill: Pistols WOD: 4 Rounds of: Sprint 50m (and back), 30 Sit Ups Sprint 50m (and back), 30 Hollow Rocks 1 Shuttle Run Rest 2 minutes

03 March 2014

Tuesday, 4 March

Strength: 8 Minute EMOM
2 DL @ 85%

WOD: In teams of two complete the following AFAP:

  • 100 Power Cleans
  • 1600m Relay (Farmer's Carry)
  • 100 Burpees

02 March 2014

Monday, 3 March

CrossFit Open 14.1

WOD: 10 min AMRAP
30 DU's
15 Power Snatch (75/55)

01 March 2014

Sunday, 2 March

5 Rounds of:

  • Max Push Press Reps 155/95 (scale as needed; if rep count drops more than 20%, decrease weight)
  • 200m Sprint

*Rest 60 seconds between rounds