WOD'S ARCHIVE

  • Workout of the Day – Saturday, February 24, 2018

    By Coach Quinn | In WOD | on February 23, 2018

    30 minute AMRAP: 
    1-2-3-4-5… reps of Back Squat @ 70%
    12/8 cal Assault Bike
    10 DB Bench Press (heavy)
    Farmer’s Carry x 4 gym lengths (70/55)
    *Break up the squats and bench presses as needed in the later rounds. 

    CLICK HERE TO REGISTER

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, February 23, 2018

    By Coach Quinn | In WOD | on February 22, 2018

    Undefeated CrossFit is excited to be hosting our 5th Annual “Friday Night Lights” 

    Undefeated CrossFit is proud to continue our tradition of hosting Winnipeg’s largest CrossFit Open 5 week long event. Starting off week one with special guests White Lion Athletics and Popeyes Winnipeg in house.

    DJ from White Lion will have a selection of Mobility Tools on site for purchase and Popeyes Winnipeg be sampling some kick ass BCAA’s to help your performance and recovery!

    Week one will also have start off with our first of 5 sets of Athletes of the Week! Athlete of the Week (AoW) may not be the fastest or the strongest athlete out there, our weekly sponsor is going to choose our weekly criteria. Some weeks it may be based on performance, others it will be based on quality of movement, effort, heart, sheer determination, and spirit.

    Not to be forgotten, your Undefeated Coaches will be around throughout the 5 weeks and voting weekly for the coveted title of “Spirit of the Tiger” This award goes to someone that exemplifies the values that make our community who we are. We will also be asking last years winner, Sarah Leibl, to cast a vote each week. Criteria we look for, Team Player, Integrity, Positive Attitude, Humble, and Quality Movements. We love to see everyone cheer and support everyone, be proud of their effort regardless of the outcome, and win or lose, know that you did your best and so has everyone around you! This is the spirit that is Undefeated!

    So how do we know when we are working out?  By the time this blog post goes up we will know what 18.1 is going to be. This means that Will and Dan are currently squirrelled away in the office figuring out the funnest, most economical use of space and safest way we can all do the workout! Then they are going to tape out all of the lanes and areas that make the most sense to safely get everyone to do 18.1. Once they figure out all of that, we will know how many people are able to do the workout at once, and how much time we need to reset each station between rounds. That being said, we will post a heat schedule right into our schedule here at  9am on Friday Morning. It’s right on our regular schedule, find a heat time for you, book a space and you are good to go. Plan to stick around and cheer on other athletes, if you have never been to Friday Night Lights it will be an experience to be remembered! If you’ve been before, you know what you are in for!

    For those of you that haven’t already, click below to register! Sign up and choose Undefeated CrossFit as your affiliate and join the Undefeated CrossFit team!

    Click Here to Register!

    18.1

    RX:

    Complete as many rounds as possible in 20 minutes of:
    8 toes-to-bars
    10 dumbbell hang clean and jerks (5 per arm)
    14/12 cal row

    Men use 50-lb. dumbbell
    Women use 35-lb. dumbbell

    Scaled:

    Complete as many rounds as possible in 20 minutes of:
    8 hanging knee-raises
    10 dumbbell hang clean and jerks
    14/12 cal row

    Men use 35-lb. dumbbell
    Women use 20-lb. dumbbell

    Official Scorecard

    18.1 Strategy brought to you by Rich Deschamps

    The workout:

    20 minute Amrap:

    8 Toes to Bar

    10 Dumbbell hang clean and jerk (5 per arm) 50/35

    14/12 calorie row

    The Movements:

    Toes to bar; depending on how proficient we are on this movement, might be best to break up right away. Twenty minutes is a long time and with a high skilled movement like this it is hard to recovery once we reach a place of failure. Think sets of 5/3, 4/4, or even 3/3/2. For a lot of us the toes to bar will be the limiting factor, so be smart with them.

    If you will be performing hanging knee raises the same ideas apply. They will be very taxing on your grip so you may need to break them up early on. The hanging knee raises can have quite a faster cycle time, so be sure to kip them if you can. If you have trouble with the kip, try and pick a pull-up bar that is low enough so that you can reach it on your tippy toes. This will allow you to quickly step down and stop if you begin to swing out of control.

    The dumbbell hang clean and jerk is a movement we have never seen in the open before. Its important to understand the standards of any new movement. The dumbbell must first be deadlifted to a standing position with the arm hanging straight, then we may dip down and perform the hang clean. One head of the dumbbell must make contact with the shoulder before going overhead. Five reps will be performed on one arm, and then five reps on the other. The dumbbell does not need to be placed on the ground to transition to the other hand, but must pass below the line of sight before switching hands.

    Rowing for calories. If you are a larger athlete, put that damper setting high and make some powerful strokes. The rower will be the place to either make up ground if we are a well conditioned athlete who struggles on the other two movements. Or a place to catch our breath a little if we are able to cycle the toes to bar and the hang clean and jerks well. The rowers monitor must be reset before beginning the row on the next round. You must also remain on the rower until the last calorie has ticked over.

    Strategy:

    All three of these movements are very taxing on our grip. The easiest movement on our grip will be the rower. Focus on generating more power on the rower through the legs in order to save the grip a little. Have a strategy for your hands, whether that be gymnastics grips or some tape to cover our hands. We don’t want to tear our hands on the first week of the open.

    Pacing wise, start slower than you think. Each movement has a relatively low rep count so you will potentially be cycling through each movement quickly to start. It isn’t about how we start, its about keeping our average round time as low as possible. Again, start slower than you think, twenty minutes is a long time. Try asking yourself, could I hold this pace for twenty minutes?

    If we are looking to maximise our score, transitions are very important. Have a strategy in mind where you want your dumbbell to be in proximity to your pull-up bar, and then where is your rower? You will need chalk for this workout but probably not as much as you think. Instead of chalking before every set of toes to bar, try every other set. Work your “chalk break” into your cycle or rhythm.

    Regardless of the level of CrossFit athlete you are, there will always be a level of nervousness for those who are participating. Some of us may even get nervous before regular training or class workouts, I know I do. I cope with it by telling myself that it is my bodies way of preparing itself for how hard I am going to have to push during this workout.

    Misery loves company. It is always more enjoyable suffering with friends and fellow members. The Open is a chance to test your fitness and have a lot of fun with our Undefeated community. So whether its your first time doing the open, or your seventh, come out and have the most fun you’ve ever had while working out.

    CONTINUE READING
  • Workout of the Day – Thursday, February 22, 2018

    By Coach Quinn | In WOD | on February 21, 2018

     

     

    Lifestyle Performance Nutrition – Open Week 1 Tip!

    by Sarah Leibl

    The open is finally here, it’s go time!

    Last week, we learned what role carbs, protein and fats have to give us the fuel we need to perform at our best. If you aren’t sure what to eat before your workout, stick to something simple like fruit or vegetables. My favourites for 30-60 minutes pre-workout are bananas, apples, potatoes, sweet potatoes and squash. I like to eat a pre-workout meal of mostly carbs with a bit of protein. Here are two of my fav “muffin” recipes. For me, these give the perfect amount of fuel without feeling too full for a workout. Everyone is different so feel free to customize ingredients and timing to suit your own needs and preferences.

    Bran Muffin

    This is a gem of a recipe. The combination of carbs, protein and fiber give me the perfect amount of fuel to give my best in a workout.

    Ingredients

    15g wheat bran

    55g egg whites

    60g pumpkin puree

    1tsp baking powder

    ¼ tsp pumpkin pie spice

    ¼ tsp cinnamon

    14C, .5F, 9P, 9Fibre

    Whisk everything together and microwave in a glass bowl. I do 2½ minutes. Pop it out and let it cool. If you need to add some sweetness, I would suggest adding some dried fruit like raisins, craisins or apricots. You could also add about 2ml of honey, maple syrup or molasses. I usually combine this with a little bit of fruit for some extra carbs. It also tastes delicious topped with nut butter or butter.

    Oatmeal Muffin

    This one is a little denser and gets the fuel in fast

    Ingredients

    40g quick oats

    125g egg whites

    30g raspberries/blueberries/blackberries (fresh or frozen work great)

    ¼ tsp cinnamon

    31C, 3F, 19P, 6Fibre

    Mix everything together and microwave for about 5 minutes in a glass bowl. Pop it out and let it cool. Your muffin will be a chewy consistency. I like to top with bananas, sunflower seeds, cinnamon and sea salt. There are many delicious options for toppers, play around to find your favourite.

    All of our bodies are unique which means that we all have unique needs. If you are an experienced competitor, go with what you know works. If you are new or are looking for some fresh ideas for pre-workout fuel, give these muffins a try and let me know how you like them!

    Next week Lifestyle Performance Nutrition will provide you with some ideas on how to fuel your recovery.

    Lifestyle Performance Nutrition

    Our Facebook Page

    3 sets:
    – Pistol Deck Squat x 10 reps, alternating
    – Scorpion Tails x 10/side
    – Bent Over “Y” Hold x 30-45 seconds

    45 seconds work, 15 seconds transition x 30 minutes (5 rounds):
    1 – Assault Bike
    2 – Hollow Hold Bicycles
    3 – Handstand or High Plank Hold
    4 – MB Shoulder Squats, alternating
    5 – 5 yd Side Shuffles
    6 – Band Pull-aparts

    CLICK HERE TO REGISTER

    10 minute mobility:
    Banded Shoulder Distraction x 2 mins/side
    Banded Bully Stretch x 2 mins/side
    Foam Roll Lats x 1 min/side

    Improve your: Back Strength
    3 sets:
    GHD Reverse Hypers x 10-15
    Staggered Stance Barbell Good Mornings x 6/leg

    CONTINUE READING
  • Workout of the Day – Wednesday, February 21, 2018

    By Coach Quinn | In WOD | on February 20, 2018

    In 15 minutes, complete:
    Back Squat x 1, 1, 1, 1, 1, 1, 1
    *Build or maintain across seven singles. In this rep scheme, all seven reps should be “working sets” – meaning this does not include your lighter warm-up reps. 

    5 rounds, each for time:
    10 Jumping C2B Pull-ups
    10 Hang Power Cleans (95/65)
    30 second Side Plank/side
    Rest exactly 1 minute between rounds.

    In 15 minutes, complete:
    Back Squat x 1, 1, 1, 1, 1, 1, 1
    *Build or maintain across seven singles. In this rep scheme, all seven reps should be “working sets” – meaning this does not include your lighter warm-up reps. 

    5 rounds, each for time:
    5 Bar Muscle-ups
    10 Power Cleans (95/65)
    30 second Barbell Overhead Hold
    30 second Barbell Front Rack Hold
    Rest exactly 1 minute between rounds.
    *Scale reps on the bar muscle-up as necessary. 

    3 sets:
    IYT x 10 reps
    Wall slides x 10 reps
    Band pull-apart hold x 30-45 seconds
    *For the hold, the arms should be held at a 45° angle (e.g. midway between directly in front and directly to the side). Keep the palms up and the elbows straight. 

    Improve your: Squat Depth
    3 sets:
    60 second Back Squat Hold @ 25-35% of your 1RM

    CONTINUE READING
  • Workout of the Day – Tuesday, February 20, 2018

    By Coach Quinn | In WOD | on February 19, 2018

    10 minutes to complete 3 sets of the following:
    1 – Turkish Get-up x 1/side
    2 – Farmer’s Carry x 1 gym length
    3 – Assault Bike x 15/12 cals @ 80-90%

    EMOM x 6:
    1 – Toes to bar x 8-12
    2 – HSPU / Push-ups x 8-12

    5 rounds for time:
    7 2xDB Ground to Overhead (50/35)
    10-20-30-40-50 Double-unders

    3 sets:
    GHD Hip Extension Hold x 30-60 seconds
    KB Side Bends x 10/side
    Banded Dead Bug x 10 reps, slow and controlled

    Improve your: Skipping
    5 minutes of Skipping (mix up as many styles as you can, but skip for the entire 5 minutes straight with as few breaks as possible)

    CONTINUE READING
  • Workout of the Day – Monday, February 19, 2018

    By Coach Quinn | In WOD | on February 18, 2018

     

     

    The 2018 Open is here!

    It’s not too late to sign up and join the Undefeated affiliate team. You can sign up and submit a score right up until the 18.1 deadline, which is Monday, February 26 at 7pm CST (5pm PST).

    For more details, or to register, go here: CrossFit Games website.

    Once you have registered, you will want to throw down on Friday night during Friday Night Lights! This year, you will sign up for individual heats on schedule, the same way you normally sign up for class. Look for the heats on the schedule on Thursday evening after the workout is announced (Dan and Will need time to assess the workout and determine the optimal heat layout). 

    When you register, selected Undefeated CrossFit as your Affiliate and Team. As always, Undefeated is excited to continue to represent Winnipeg as the best represented gym in the city!

    This is the first of 5 weeks of our Open Season. Here is what to expect:

    Monday to Wednesday: Standard Undefeated programming. Expect to continue with shorter, higher-intensity pieces to keep ourselves sharp and fit (but not destroyed) for the Open workouts. Strength work will be mostly heavy singles (less volume, more intensity) to keep the nervous system firing without causing a lot of muscle breakdown. The hypertrophy (longer, muscle-building sets) will resume after the open in our “Summer is Coming” cycle.

    Thursday: Long, lower intensity conditioning to ensure that everyone is fresh for Friday. Of course, Rich will continue to host Thursday Mobility sessions – hit these up to stay limber! Open workout will be released at games.crossfit.com at 7pm. We may even stream the release at the gym during Mobility class.

    Friday: 18.1 will be the workout of the day. If at all possible, plan to attend during Friday Night Lights (6pm onward) to experience all that the Undefeated community has to offer.

    Saturday: This will be a long, hard metcon to burn off all the steam from Friday night. We will throw some heavy weights in here too to get a little extra volume in (usually the Open workout is lighter on volume). This workout will be programmed after the Open reveal to ensure that it does not over-tax any one area (e.g. if we have lots of deadlifts in the Open workout, expect to see them absent on Saturday).

    We will add back in two types of accessory work into the programming: “Bulletproof” and “Movement Improvement”. These can be performed before or after class.

    Bulletproof: 5-10 minutes of extra mobility/stability work to keep the tissues and joints supple and happy during the Open season.

    Movement Improvement: 5-10 minutes of practice in skills and positions that are crucial for a top performance in the Open (and year round).

    Note: watch out for the changes to the schedule on Friday due to Friday Night Lights! Heats will start around 6pm.

    Here’s a sneak peak at this week:

    Monday – Holiday WOD @ 11am with Coach Will
    Tuesday – T2B/Push-up practice, DB G2O/Skipping
    Wednesday – Back Squat, muscle-up (or jumping C2B) & power cleans
    Thursday – 30-minute EMOM
    Friday – 18.1
    Saturday – Hard and heavy metcon (exact details TBD). Earn that Sunday rest day.

    Join Coach Will for a Louis Riel Day WOD at 11am today. 

    The workout will be a surprise, but expect a partner workout with the option to go individual if you prefer to suffer alone!

    CONTINUE READING
  • Workout of the Day – Saturday, February 17, 2018

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

    Coach’s note: Long grinder today with lots of biceps. Try to keep moving at a steady pace throughout. Enjoy!

    40 minute AMRAP:
    15/12 cal Bike
    15 Slam Ball Slams
    15 Abmat Sit-ups
    15 Barbell Biceps Curls
    15 Barbell Back Squats
    15 Single Ring Rows (palms down)
    30 second Side Plank per side
    *Use the same load for the biceps curls and the back squats.

    CLICK HERE TO REGISTER

    Walk/Hike/Swim/Yoga/Stretch

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

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

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

     

     

    Undefeated CrossFit is excited to be hosting our 5th Annual “Friday Night Lights” 

    Undefeated CrossFit is proud to host Winnipeg’s largest CrossFit Open 5 week long event. Excited to have partners with such amazing companies as Lululemon, Pure Physiotherapy, Fitness Experience, Lindenwoods Chiropractic, White Lion Athletics, and so many more.

    With a long standing tradition of making the CrossFit Open accessible to all of our members, having fun, making sure that everyone is held to the highest standard, demanding excellence from new athletes and competitive alike, Undefeated has made a name for themselves as the premier CrossFit facility in Winnipeg.

    What’s Friday Night Lights? As part of the CrossFit Open, each week for 5 weeks 400,000 people in the World come together and all do the same workout over the span of 5 days! This work out is put out and monitored by CrossFit HQ. Undefeated CrossFit hosts our athletes in-house and we make a party out of it!

    Beginning Friday February 23rd and continuing for 5 weeks, each Friday night at 6:00 pm we will begin heats that will be posted on our Schedule. You will get to pick your heat, same as you get to choose your class. Heats will be posted by 9:30 am on Friday and will be first come first serve. Every week you can look forward to high energy, loud intense music, cheering crowds, and a competitive environment, possibly unlike anything you’ve ever experienced.  There will also be in house sponsors and prizes every week. Your work out will be judged just like in a real competition, we don’t take this lightly! We want you to do your best and be able to see how far you’ve come when we do this again next year.

    If you haven’t already, click below to register! Sign up and choose Undefeated CrossFit as your affiliate and join the Undefeated CrossFit team!

    Click Here to Register!

    E2 x 5:
    Front Squat x 1
    *Build or maintain across 5 sets. 

    18 minute AMRAP:
    12 Box Jumps with Step-down (24/20)
    12 Shoulder to Overhead (115/75)
    12 Chest to Bar Pull-ups

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

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

    Nutrition and The CrossFit Open

    by Sarah Leibl

    The Open is a week away and I couldn’t be more excited!

    This five-week test is the perfect chance for my clients to show themselves how important nutrition is for optimal performance. If we want to lift big, move fast and recover quickly, we have to make smart food choices.

    A competition is a terrible time to try something new. We want to feel our best so we should use a tried and true method to fuel ourselves for the workout each week. This week is a good time to play around and see what works best for YOU.

    Pre-Workout

    We can manipulate the amount of carbohydrates, fats and protein we eat before our workout to ensure optimal performance. Most people like to eat during the 1-3 hour period before their workout. This will vary greatly person to person and some of us like to also include some fuel about 30 minutes before.

    CARBOHYDRATES are used first by your brain and body for energy. Eating carbs in the hours before an intense workout is optimal to best fuel you. You want to feel your best while you’re pushing hard during a workout so stick with easy to digest carbs. A huge salad isn’t the best choice here. Think about choosing a denser carb source like tubers, oatmeal, pasta, rice and denser veggies. If you are eating less than 1 hour before your workout, go for things like fruit, white rice or baby food pouches.

    PROTEIN is made up of building blocks called amino acids. They play a big part in the building of muscle in the gym and muscle recovery on your rest days. You will likely want to include a bit of lean protein in your pre-workout meal. If you are eating in advance, go for some lean meat, legumes or egg whites. If you need to smash some protein quickly before a workout, protein powder is a good choice.

    FAT is essential to consume because it promotes the growth and development of cells, supports nerve and brain function, transports and absorbs vitamins through the body, insulates and protects your body and it’s vital organs and  a whole whack of other stuff. But…..it slows the digestion of other nutrients so you don’t need much in your pre-workout meal.

    Post-Workout

    This meal is especially important after an open workout because of the challenging nature of the workout. You will be on the floor after. Recoveryis key!

    CARBOHYDRATES replenish and keep glycogen stocked which is particularly important right after a heavy workout. This is the time to opt for low GI carbs like fibrous veggies. They will help keep you fuller for longer without spiking your insulin and will provide you with important micronutrients to aid your recovery.

    PROTEIN consumption will promote muscle maintenance and growth. Try to eat some protein right after you finish your workout. Go for your favourite source.

    FAT is an important part of your post-workout meal. If you are eating a few hours after you’ve finished your workout, make sure you get enough good quality fats here. Also, fat is delicious and the perfect way to end an evening.

    HYDRATE, HYDRATE, HYDRATE! These workouts are intense so you may need to increase your hydration during the open season. Start now, your body will thank you.

    Play around this week and go into each workout with a game plan. If you are a client, your coach will help you create one. With the training you’ve been doing and the right nutrition, you will be unstoppable!

    Stay tuned right here on the blog for weekly recipe ideas. Performance and Lifestyle Nutrition has you covered!

    Lifestyle Performance Nutrition

    Our Facebook Page

    In 15 minutes, complete the following:
    Deadlifts x 1, 1, 1, 1, 1, 1, 1
    *Aim for seven working sets (above 80%). If you are feeling great, go for a 1RM. If not, aim for that 80-90% range and aim for quality and consistency of movement. 

    12 minute AMRAP:
    5 Bar-facing Burpees
    5 Hang Power Cleans (115/80)
    5 Push-ups
    3 Strict C2B Pull-ups

    In 15 minutes, complete the following:
    Deadlifts x 1, 1, 1, 1, 1, 1, 1
    *Aim for seven working sets (above 80%). If you are feeling great, go for a 1RM. If not, aim for that 80-90% range and aim for quality and consistency of movement. 

    12 minute AMRAP:
    5 Bar-facing Burpees
    5 Power Cleans (115/80)
    5 Handstand Push-ups
    5 C2B Pull-ups

    CLICK HERE TO REGISTER

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

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

    EMOM x 15:
    1 – 6-10 2xDB Thrusters (50/35)
    2 – 10 2xDB Front Rack Walking Lunges (50/35)
    3 – 6-10 Toes to Bar

    For time:
    2000m Row

    EMOM x 15:
    1 – 6-10 Thrusters (95/65)
    2 – 6-10 Overhead Step-back Lunges (95/65)
    3 – 6-10 Toes to Bar

    For time:
    2000m Row

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

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

    15 minutes to establish:
    Bench Press 1RM

    E2 x 5:
    30 KB Swings (Russian)

    For time:
    10 Burpee Box-overs (24/20)
    20 Double-unders
    30/20 cal Assault Bike
    20 Double-unders
    10 Burpees Box-overs (24/20)

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

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

    The 2018 Open Season is just around the corner! 18.1 will be released on Thursday, February 22. You can register and find more details on the CrossFit Games website.

    When you register, selected Undefeated CrossFit as your Affiliate and Team. As always, Undefeated is excited to continue to represent Winnipeg as the best represented gym in the city!

    Coach Chris “41” Birthday WOD
    Workout courtesy of Coach Leonie

    12 minute AMRAP
    400m Row
    1 Rope Climb, 15′
    12 Overhead Squats (95/65)
    12 Toes to Bar

    2.5 minute Rest

    12 minute AMRAP
    400m Row
    1 Rope Climb, 15′
    12 Overhead Squats (115/80)
    12 Bar-facing Burpees

    2.5 minute Rest

    12 minute AMRAP
    400m Row
    1 Rope Climb, 15′
    12 Overhead Squats (135/95)
    41 Double-unders

    Post scores from each round to whiteboard. Each 100m on the row counts as one rep (the row is 4 reps total)

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

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

    Happy Birthday Coach Cody!

      

    For time “Coach Cody”:

    50 cal Row
    35 Box Jumps (or Step-ups)
    30 Deadlifts (185/125)
    25 Wall-balls
    15 Handstand Push-ups (or 30 Perfect Push-ups)
    25 Wall-balls
    30 Deadlifts (185/125)
    35 Box Jumps (or Step-ups)
    50 cal Row

    If you want to Tag Team “Coach Cody” here’s the Partner Version : Both athletes will complete the row simultaneously. The rest will be shared between the two, with one partner working at a time.

    50 cal Row each
    50 Box Jumps
    50 Deadlifts
    50 Wall-balls
    25 Handstand Push-ups (or 20 Perfect Push-ups each)
    50 Wall-balls
    50 Deadlifts (185/125)
    50 Box Jumps (or Step-ups)
    50 cal Row each

    CLICK HERE TO REGISTER

    Walk/Hike/Swim/Yoga/Stretch

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

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

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

    Undefeated CrossFit is excited to be hosting the CrossFit Gymnastic Course April 7th and 8th.

    Course Description

    This interactive two-day course covers basic, intermediate and advanced gymnastics movements in a lecture setting, with practical application following as participants and coaches perform all presented movements. Skills are repeated until the student has an understanding of how to learn, spot and teach all movements safely to athletes of any level. Gymnastics programming is also discussed. Course participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.  Click Here to Register!

    CrossFit Gymnastics Course

    36 minute AMRAP:
    20 cal Row
    20 DB Snatches (35/55)
    20 Push-ups
    20 Ring Rows
    20 Wall-balls (14/20)

    We are all Undefeated! #THEOPENISNEAR #chooseyourway

    36 minute AMRAP:
    20 cal Row
    20 Snatches (75/95)
    10 HSPU
    20 Pull-ups
    20 Wall-balls (14/20)

    We are all Undefeated! #THEOPENISNEAR #chooseyourway

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

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

    DID YOU KNOW???

    Did you know that we offer Nutrition Coaching? Check out our Website!

    Lifestyle Performance Nutrition

    Our Facebook Page

    Achieve results without giving up too much
     
    Find out how you can make the food you like to eat work for the results you want.

    — NO MEAL PLAN. NO STRESS. —

    IT’S NOT RESTRICTIVE. IN FACT, YOU WILL HAVE SO MUCH FREEDOM WITH YOUR LIFESTYLE,
    YOU WON’T EVEN FEEL LIKE YOU’RE DIETING.

    E2 x 5:
    Front Squat x 2
    *Build or maintain across the five sets. 

    EMOM x 24 (4 rounds):
    1 – Box Jumps with Step Down x 15 reps
    2 – Barbell or 2xDB Push Press x 15 reps
    3 – Double-unders x 60 reps
    4 – T2B x 15 reps
    5 – Shuttle Run x 5 there-back
    6 – Rest

    CLICK HERE TO REGISTER

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

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

    “Willy”

    3 rounds for time:
    800m Row
    5 Front Squats (225/155)
    200m Row
    11 Chest-to-Bar Pull-Ups
    400m Row
    12 Kettlebell Swings (70/55)

    *Option to sub an outdoor run for the row if the weather is nice enough!

       

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

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

    15 minutes to build to a quality daily maximum in:
    Deadlift x 1

    15 minute AMRAP
    1-2-3-4-5-… reps of:
    Bench Press (Men: 75% bodyweight, Women: 50% bodyweight)
    Strict Toes to Bar
    Shuttle Runs (each rep is there-back)

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

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

    15 minutes to build to a quality daily max in:
    Clean & Jerk x 1
    *If you are still new to the Olympic lifts, your coach will help you to choose a variation that works on your weaknesses in the lift. In this case, do not worry about the weight on the bar. The emphasis should always be on technical proficiency before load.

    For time:

    1500/1200m Row
    25 Burpee Box Jumps (or Step-ups)
    50 1xDB Shoulder to Overhead (50/35)

    3 minutes rest

    For time:

    100/70 cal Bike
    25 Pull-ups
    50 1xDB Thrusters (50/35)

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

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

    Workout 17.5

    RX:

    10 rounds for time:
    9 Thrusters (95/65)
    35 Double-unders

    Scaled:

    10 rounds for time:
    9 Thrusters (65/45)
    35 Single-unders

    Partner Version:

    20 rounds for time:
    9 Thrusters
    35 Double-unders
    *Partners must alternate rounds.

    CLICK HERE TO REGISTER

    Walk/Hike/Swim/Yoga/Stretch

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

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

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

     

    Undefeated CrossFit is excited to be hosting the CrossFit Gymnastic Course April 7th and 8th.

    Course Description

    This interactive two-day course covers basic, intermediate and advanced gymnastics movements in a lecture setting, with practical application following as participants and coaches perform all presented movements. Skills are repeated until the student has an understanding of how to learn, spot and teach all movements safely to athletes of any level. Gymnastics programming is also discussed. Course participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.  Click Here to Register!

    CrossFit Gymnastics Course

    MAYDAY MAYDAY!!!

    Coach Will’s Wallet has gone missing.

    Please check your bags, your cars, inside your shoes, everywhere. It’s a light brown billfold style credit card holder that is also magnetic, which is how we think it hitched a ride home with someone! Please help Coach Will find his Wallet! Thanks Undefeated Community!

    EMOM x 12:
    1 – Ring Dips or Parallette Push-ups x max unbroken reps
    2 – Handstand Hold x 30 seconds
    3 – Hollow Hold Scissor Kicks x 30 seconds

    6 rounds for time:
    6 KB Snatches, per arm (55/35)
    6 Strict Pull-ups

    CrossFit Gymnastics Course

    CONTINUE READING
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