WOD'S ARCHIVE

  • Workout of the Day – Saturday, November 17, 2018

    By Coach Quinn | In WOD | on November 16, 2018

    Fitness:
    EMOM x 12:
    1 – 1/2 Kneeling Landmine Press x 6-8 reps*
    2 – Rope Climb x 1-2 reps
    *Alternate arms each round. 

    Sport:
    EMOM x 12:
    1 – Split Jerk x 1-3 reps
    2 – Rope Climb x 1-2 reps

    In teams of 3, with one partner working at a time:
    15/10 cal Assault Bike
    10 Power Cleans (Sport, 135/95) or Box Jump Overs (Fitness, 24/20)
    Each member completes 6 rounds.
    Power cleans should be touch and go weight. 

    Walk/Hike/Swim/Yoga/Stretch

    Get 30-60 minutes of active, restorative rest each day this weekend.

    CONTINUE READING
  • Workout of the Day – Friday, November 16, 2018

    By Coach Quinn | In WOD | on November 15, 2018

    12 minute AMRAP:
    3 Strict Pull-ups
    3 Burpee Box Jump Overs (24/20)
    3/arm KB Snatch (55/35)
    3 Burpee Box Jump Overs (24/20)

    4 rounds, for quality:
    DB Biceps Curls x 10-15 reps
    Wall Slides x 10-15 reps
    DB Pec Flys x 10-15 reps
    Bent-over Y-raises x 10-15 reps
    *Take minimal rest between movements, while maintaining quality and moving slowly with control through each rep.

    12 minute AMRAP:
    3 Muscle-ups
    3 Burpee Box Jump Overs (24/20)
    3 Hang Squat Snatch (155/105)
    3 Burpee Box Jump Overs (24/20)
    *Scale the load on the snatch as needed. 

    4 rounds, for quality:
    10 DB Biceps Curls
    10 Wall Slides
    10 DB Pec Flys
    10 Bent-over Y-raises
    *Take minimal rest between movements, while maintaining quality and moving slowly with control through each rep.

    CONTINUE READING
  • Workout of the Day – Thursday, November 15, 2018

    By Coach Quinn | In WOD | on November 14, 2018

    0-15:

    EMOM x 12:
    1 – Arms-only Assault Bike x 40 seconds
    2 – Bar Hang x 40 seconds
    3 – Med-ball Lateral Throws, alternating (14/10) x 40 seconds
    4 – Banded Pallof Hold in Split Stance x 20 seconds/side

    15-30:

    E3 x 4:
    Intervals 1 & 3:
    Row x 300/250m
    Unbroken Wall-balls x 20 (20/14)
    Intervals 2 & 4:
    Assault Bike x 20/14 cals
    Unbroken Wall-balls x 20 (20/14)
    *Scale meters/cals and reps of wall-balls as needed.

    30-:

    3 rounds for time:
    20 Burpees
    20 Toes to Bar

    CONTINUE READING
  • Workout of the Day – Wednesday, November 14, 2018

    By Coach Quinn | In WOD | on November 13, 2018

    20 minutes to complete 3-4 sets of the following:
    1 – BB Front Rack Bulgarian Split Squat x 6/leg
    2 – 1-leg BB Romanian Deadlift x 6/leg
    3 – 1-leg Bench Hip Thrust x 10/leg

    10 rounds for time:
    10-1 reps Horizontal Ring Rows
    1-10 reps Parallette Push-ups
    10 Air Squats

    20 minutes to complete 3-4 sets of the following:
    1 – BB Front Rack Bulgarian Split Squat x 6/leg
    2 – 1-leg BB Romanian Deadlift x 6/leg
    3 – 1-leg Bench Hip Thrust x 10/leg

    10 rounds for time:
    10-1 reps Pull-ups
    1-10 reps Handstand Push-ups
    10 Air Squats

    Assault Bike
    E3 x 4 sets: 45/30 cals

    CONTINUE READING
  • Workout of the Day – Tuesday, November 13, 2018

    By Coach Quinn | In WOD | on November 12, 2018

    E90s x 12 (4 sets):
    1 – DB Chest Press* x 6-8 @ 21X1 tempo
    2 – Bent Over Supinated-grip Barbell Row* x 6-8 @ 21X1 tempo
    3 – Banded Trunk Rotations x 8-10 reps/side
    *Heavier than October 31, 2018.

    For time:
    100 KB Swings (55/35)
    100 Walking Lunges
    100 Med-ball Overhead Throws (20/14)
    100 Med-ball Russian Twists (20/14)
    100 Double-unders

    Extra Work

    3-5 sets, with glute band above knees:
    10 lateral steps R
    10 lateral steps L
    10 diagonal steps forward
    10 diagonal steps reverse
    10 squats
    Rest as needed.

    CONTINUE READING
  • Workout of the Day – Monday, November 12, 2018

    By Coach Quinn | In WOD | on November 11, 2018

    Here’s what to expect this week:

    Monday – Long core stability AMRAP
    Tuesday – Upper body strength, Chipper conditioning
    Wednesday – Lower body unilateral strength, Ladder-style conditioning
    Thursday – Monster Mash
    Friday – MU/snatch/BBJO conditioning, shoulder accessory work
    Saturday – Partner WOD

    Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.

    ~ Coach Quinn

    40 minute AMRAP:
    11 Suitcase Deadlifts (Right)
    1 rig-length Suitcase Carry (Right)
    Repeat with Left arm
    11 Front Rack Squats (Right)
    1 rig-length Front Rack Carry (Right)
    Repeat with Left arm
    11 Shoulder to Overhead (R)
    1 rig-length Overhead Carry (R)
    Repeat with Left arm

    Rx: 55/35

    CONTINUE READING
  • Workout of the Day – Saturday, November 10, 2018

    By Coach Quinn | In WOD | on November 9, 2018

    With a partner, in “You go, I go” style (Partner 1 completes the first movement, Partner 2 completes the second movement…)

    10 minute AMRAP:
    7 Wall-balls (20/14)
    7 Ring Rows or Pull-ups
    15 Double-unders or 25 Single skips

    5 minutes Rest

    10 minute AMRAP:
    10 1xDB Front Rack Walking Lunge (50/35)
    10 DB Snatch (50/35)
    10 Push-up to T-Plank

    5 minutes Rest

    10 minute AMRAP:
    20 Air Squats
    15/10 cal Assault Bike
    10 gym-length Burpee Shuttle Run*

    Walk/Hike/Swim/Yoga/Stretch

    Get 30-60 minutes of active, restorative rest each day this weekend.

    CONTINUE READING
  • Meet Coach Riki

    By Rich Deschamps | In WOD | on November 8, 2018

     

    CrossFit Level 1 Trainer

    CPR/First Aid Certified

    Bachelor of Science with Honors 

    Masters of Physical Therapy Student

     

    Riki was first introduced to CrossFit by her boyfriend Rich as a way to get in shape for a RedBull Crashed Ice competition in early 2014. She had already been doing just regular strength training and cardio in the gym but never truly made much progress. Rich soon had her doing all these different workouts that seemed to be a calculated mashup of everything and anything. She was quickly hooked. CrossFit filled a void that was left when she was done playing competitive hockey and she was in better shape than she had ever been. After 3 years of doing CrossFit on her own in her parents garage or school gym she moved to Winnipeg and joined Undefeated.

     

    Riki has a background in coaching hockey and is currently a Masters of Physical Therapy student at the University of Manitoba. She loves how her future profession and CrossFit work so well together, both emphasizing a holistic approach to health and that exercise is medicine.

     

    CONTINUE READING
  • Workout of the Day – Friday, November 9, 2018

    By Coach Quinn | In WOD | on November 8, 2018

    E3 x 5:
    Back Squat x 8

    E3 x 5:
    DB Bench Press x 6-10
    1-arm DB Bench Row x 6/arm

    EMOM x 10:
    Row 250/200m
    *Scale as necessary. If you fail to complete a round, your workout is complete. Post fastest and slowest round to whiteboard. 

    15 minutes to build to a challenging daily max:
    Snatch

    15 minutes to build to a challenging daily max:
    Clean & Jerk

    EMOM x 10:
    Row 250/200m
    *Scale as necessary. If you fail to complete a round, your workout is complete. Post fastest and slowest round to whiteboard. 

    CONTINUE READING
  • Workout of the Day – Thursday, November 8, 2018

    By Coach Quinn | In WOD | on November 7, 2018

    “Kelly”

    5 rounds for time:
    400m Run
    30 Box Jumps
    30 Wall-balls

    CONTINUE READING
  • Workout of the Day – Wednesday, November 7, 2018

    By Coach Quinn | In WOD | on November 6, 2018

    EMOM x 15:
    1 – Rope Climb x 2 reps
    2 – Paralette Push-ups x 10 reps
    3 – Farmer’s Hold x 30 seconds

    3 rounds, each for time:
    30/20 cal Assault Bike
    20 Med-ball Lateral Throws, alternating (20/14)
    10 gym-length Shuttle Run
    Rest 2-3 minutes between rounds. 

    EMOM x 15:
    1 – Bar Muscle-ups x 3-6 reps
    2 – (Strict) Handstand Push-ups x 5-10
    3 – Farmer’s Hold x 30 seconds

    3 rounds, each for time:
    30/20 cal Assault Bike
    20 Med-ball Lateral Throws, alternating (20/14)
    10 gym-length Shuttle Run
    Rest 2-3 minutes between rounds.

    Assault Bike
    E2 x 5: 25/15 cals

    CONTINUE READING
  • Workout of the Day – Tuesday, November 6, 2018

    By Coach Quinn | In WOD | on November 5, 2018

    E2.5 x 5:
    Front Squat x 5 @ 90% of 5RM
    *We tested your 5RM on Tuesday, October 16. If you missed that day, you may instead build to a 5RM today (using the same clock for attempts). If you achieve a 5RM before the 5th set, then reduce the weight to 90% and follow the class for the remaining sets. 

    4 rounds for time:
    Row x 250/200m
    Hollow Rocks x 20 reps
    Side Plank x 30 seconds/side

    Extra Work

    3-5 sets, with glute band above knees:
    10 lateral steps R
    10 lateral steps L
    10 diagonal steps forward
    10 diagonal steps reverse
    10 squats
    Rest as needed.

    CONTINUE READING
  • Workout of the Day – Monday, November 5, 2018

    By Coach Quinn | In WOD | on November 4, 2018

    Here’s what to expect this week:

    Monday – BBJO/Thruster/Pull-up conditioning, posterior shoulder accessory work
    Tuesday – Front Squat, Row/Core conditioning
    Wednesday – Gymnastics, Bike/Throw/Shuttle interval conditioning
    Thursday – “Kelly” (outdoor run involved!)
    Friday – Oly/Squat, Row interval conditioning
    Saturday – “You go – I go” Partner WOD

    Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.

    ~ Coach Quinn

    7 rounds for time of: 
    7 Burpee Box Jump Overs (24/20)
    7 DB Thrusters (50/35)
    7 Horizontal Ring Rows

    3 rounds:
    1 minute Band Pull-aparts
    1 minute Bent-over Y’s*
    1 minute Wall Slides
    This is for quality, not for reps. Try to move with control for the whole minute. The “up” and “down” phase for each movement should take the same amount of time (2-3 seconds each). Use change plates for the Bent-0ver Y’s (this is the “Y” portion of our classic I-Y-T exercise).

    7 rounds for time of:
    7 Burpee Box Jump Overs (24/20)
    7 Thrusters, 95/65
    7 Pull-ups

    3 rounds:
    1 minute Band Pull-aparts
    1 minute Bent-over Y’s
    1 minute Wall Slides
    This is for quality, not for reps. Try to move with control for the whole minute. The “up” and “down” phase for each movement should take the same amount of time (2-3 seconds each). Use change plates for the Bent-0ver Y’s (this is the “Y” portion of our classic I-Y-T exercise).

    CONTINUE READING
  • Workout of the Day – Saturday, November 3, 2018

    By Coach Quinn | In WOD | on November 2, 2018

    10-1 reps for time of:
    2xDB Deadlift
    2xDB Hang Power Clean
    2xDB Shoulder to Overhead
    Shuttle run (gym-lengths)
    Rx: 50/35

    10-1 reps for time of:
    Deadlift
    Hang Power Clean
    Shoulder to Overhead
    Shuttle run (gym-lengths)
    Rx: 135/95

    Walk/Hike/Swim/Yoga/Stretch

    Get 30-60 minutes of active, restorative rest each day this weekend.

    CONTINUE READING
  • Workout of the Day – Friday, November 2, 2018

    By Coach Quinn | In WOD | on November 1, 2018

    E2 x 8 (4 sets):
    1 – BB Front Rack Bulgarian Split Squat x 8/leg
    2 – 1-leg BB Romanian Deadlift x 8/leg

    EMOM x 20:
    1 – Foam Roller Hamstring Curls x 10
    2 – Assault Bike x 40 seconds
    3 – High Plank Hip Swivel x 20 (10/side)
    4 – Prisoner Air Squat + Twist* x 20 reps
    5 – KB Windmill x 6/side

    *The prisoner air squat is simple a squat with your hands on the back of your head, elbows pointing directly out to the sides. At the top of each rep, twist your trunk ~90° to one side. Alternate sides each rep. 

    CONTINUE READING
  • Workout of the Day – Thursday, November 1, 2018

    By Coach Quinn | In WOD | on October 31, 2018

    0-15:

    EMOM x 12:
    1 – 10/7 cal Row + 6 Burpees over Rower
    2 – 10 Pull-ups/Ring Rows + 20 Double-unders
    3 – 30-45 second Handstand Hold

    15-30:

    10 minute AMRAP:
    60 Bar-over Burpees
    30 Overhead Squats (95/65)
    10 Muscle-ups or Strict C2B Pull-ups

    30-:

    For time:
    60/45 cal Row
    30 Pull-ups/Ring Rows
    10 gym-length Shuttle Run

    CONTINUE READING
  • Workout of the Day – Wednesday, October 31, 2018

    By Coach Quinn | In WOD | on October 30, 2018

    E90s x 15 (5 sets):
    1 – DB Bench Press x 8-10 @ 21X1 tempo
    2 – Bent Over Supinated-grip Barbell Row x 8-10 @ 21X1 tempo
    3 – Standing Banded Oblique Twist* x 10-15 reps/side
    *See video featuring OG Matt Chan of Train FTW for demo.

    50-40-30-20-10 reps for time of:
    KB Swings (55/35)
    Anchored Abmat Sit-ups

    Assault Bike

    EMOM x 10: 12/8 cals

    CONTINUE READING
  • Workout of the Day – Tuesday, October 30, 2018

    By Coach Quinn | In WOD | on October 29, 2018

    25 minutes to establish a quality daily max in all three of the following:
    Turkish Get-up (per arm)
    Weighted Pull-up*
    Farmer’s Carry** x 2 rig-lengths
    You may complete these in any order. Post all three loads to whiteboard.
    * If you do not yet have a strict pull-up, substitute a max set with the band of your choice.
    ** You may use the farmer’s handles, barbells, or heavy DB/KB’s to establish a daily max load. You may put the weight down in order to turn around at the end of the 1st length.

    5 rounds for time:
    15 Wall-balls (20/14)
    12 Box Jumps (24/20)
    9 Toes to Bar

    Extra Work

    3-5 sets, with glute band above knees:
    10 lateral steps R
    10 lateral steps L
    10 diagonal steps forward
    10 diagonal steps reverse
    10 squats
    Rest as needed.

    CONTINUE READING
  • Workout of the Day – Monday, October 29, 2018

    By Coach Quinn | In WOD | on October 28, 2018

    Hey UNDEFEATED – we are entering the 2nd week of the 7-week “2018 Fall 2” block of programming. This will take us to early December, at which point we will enter a short 4 week holiday block, before buckling down to prepare for the 2019 Open in January.

    This block will include a continued focus on building foundational strength upon which to base our more classic CrossFit fitness that we’ll need for the Open. That means you will see more variety in the movement selection over the coming weeks. Specifically, here are some elements to look out for:

    • Unilateral upper & lower body movements: split squats/lunges, 1-arm presses, unilateral holds/carries, etc. This helps us to build balance & symmetry, while forcing us to learn to stabilize with each joint (instead of sharing that role between both arms/legs). You will notice DB and KB work in both the Fitness and Sport programming, though both will continue to get regular doses of barbells.
    • “Core” movements & isometric holds: I hate to have to break this to you, but classic CrossFit programming does not sufficiently emphasize core stability. There, I said it. Heresy! “But Quinn, we do toes-to-bar and ab-mat sit-ups. And we deadlift ALL THE TIME. Surely, that must be sufficient core strengthening!” Sadly, I have to disagree. We certainly demand a lot of our “cores” when we are lifting heavy barbells and swinging from the rig, but the CrossFit model that emphasizes intensity and work capacity spends insufficient time working on the basics. We can’t “score” core stability work. There are no reps to count! And if there were – we’d be doing it wrong! It is the opposite of “for time” – we want to build core awareness and endurance to allow us to choose efficient and safe positions for our higher intensity work. Anyway, I’ll leave the discussion there for now… look for plenty of plank holds, carries, posterior shoulder and glute work (those count as core as well) in this block.
    • More tempo and higher rep strengthening (and less Olympic Weightlifting): That’s right, less weightlifting this block. I love weightlifting. You love weightlifting. But weightlifting is fairly one-dimensional. Move a fixed object in an upward direction quickly. There is much more to building foundational strength and power. What about rotational and lateral stability. What if we need to push something forward? What if the object isn’t so easy to grab onto and control? So we will take a small step back from the snatch and the clean & jerk (don’t worry, we’re still doing them both TODAY) in order to allow us to come back to it with renewed vigour in the new year.

    Here’s what to expect this week:

    Monday – Weightlifting test, thruster/burpee AMRAP
    Tuesday – TGU/Pull-up/Farmer’s carry, WB/BJ/T2B conditioning
    Wednesday – Upper body strength, KB/Sit-up conditioning
    Thursday – Monster Mash
    Friday – Unilateral lower body strength, EMOM conditioning
    Saturday – 10-1 Barbell/DB ladder sweatfest

    Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.

    ~ Coach Quinn

    25 minutes to establish a quality daily max in both:
    Strict Press
    Back Squat

    7 minute AMRAP:
    7 DB Thrusters (50/35)
    7 Burpees

    25 minutes to establish a quality daily max in both:
    Snatch
    Clean & Jerk

    7 minute AMRAP:
    7 Thrusters (95/75)
    7 Burpees

    CONTINUE READING
  • Meet a Member – Kennedy Krakalovich

    By Rich Deschamps | In Meet Our Athletes, WOD | on October 26, 2018

    Three years ago, a fifteen-year-old Kennedy Krakalovich loved running. Running was Kennedy’s favourite form of exercise until she discovered CrossFit. After binge watching numerous CrossFit Games events on YouTube, Kennedy was able to convince her mom to sign her up for her very first class at CrossFit 84. The next day she could barely walk and was hooked.

     

    Coming from a running background, Kennedy did not initially like the weightlifting and gymnastics components of CrossFit. Flash forward a few years later, and Kennedy holds the youth snatch and total records for her weight class in Manitoba! For a few years Kennedy was very invested in weightlifting, attending Undefeated CrossFit’s Barbell classes frequently and competing in many weightlifting meets. In 2016, Kennedy qualified for Junior Nationals. For a few years, Kennedy also trained with Undefeated CrossFit’s competitive group, Unleashed. During this time, she made a tremendous amount of progress, specifically in the strength aspect of CrossFit. Kennedy is quite the competitive person and is known to compete at many local competitions.

     

    Kennedy feels that starting CrossFit at a younger age, and being one of the youngest members, has given her many opportunities to grow and develop her independence. Many of her closest friends at Undefeated are older than her and have become mentors for her along the way. She loves that CrossFit teaches young girls that being strong and athletic are sought after traits and that CrossFit encourages a positive mindset. Kennedy is studying computer engineering at the University of Manitoba where she finds herself being one of only a few girls in the program. She finds inspiration from fellow Undefeated members, Jeanette Bautista and Kate Nizio, who are computer science teachers at U of W and Fort Richmond Collegiate.

     

    Since starting university last year, Kennedy’s focus has shifted from being a competitive athlete to school. She does an amazing job at balancing her busy school schedule and getting to the gym four to five times per week. You can usually find Kennedy in the 3:30pm class with her favourite gym buddies Scotty and TP; where her focus is on beating them in the daily workout.

     

    CONTINUE READING
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