WOD'S ARCHIVE

  • Workout of the Day – Thursday, April 26, 2018

    By Coach Quinn | In WOD | on April 25, 2018

    We are Busy!

    You may have noticed around the gym that we have been really busy as of late and we wanted to tell you some of our plans to help.

    1. Please know that your Coach is actively watching the Waitlist and if they think that it is safe to do so, they do move you into the class and put the class over 12 people, but only if it’s safe, and fair to everyone in the class to receive proper Coaching. Please don’t just show up and expect to join into the class.
    2. We have ordered another Rig for the back of the Gym that will give us significantly more usable space without taking away any squat stations.
    3. We are adding a 12:00pm class to help open up some more day time space.
    4. Effective May 1st we will be changing the cancelation time before a class to 3 hours so that people on the waitlist have adequate time to plan and make it to class.
    5. Also Effective May 1st we will be increasing our “no show” penalty to $10 per offence. This is not to make money, but to try and discourage members from taking spots in very full classes that someone else would love to use.

    We as a coaching staff are doing our very best to maintain the highest level of Coaching that you have come to expect from Winnipeg’s premier CrossFit gym. As we grow, we can only get better.

    If you have any ideas or suggestions we would love to hear them;

    email: info@undefeatedcrossfit.com

    “We are Undefeated”

    E2 x 10:
    Sets 1-5 – KB Power or Squat Snatch x 5/arm
    *Intentionally jump and land in a partial or full squat, locking the arm out overhead simultaneously. Build over the course of 5 sets.
    Set 6 – Rest
    Sets 7-10 – Back Squat x 5 @ 75+%

    15 minute AMRAP, for max total pull-ups:
    300m Run
    1 set of unbroken strict pull-ups

    E2 x 10:
    Sets 1-5 – Snatch x 3 @ 60-70%
    *No touch and go. Reset for each rep.
    Set 6 – Rest
    Sets 7-10 – Back Squat x 5 @ 75+%

    15 minute AMRAP, for max total pull-ups:
    300m Run
    1 set of unbroken kipping pull-ups

    Core Strength

    3 sets:
    GHD Hip Extension Hold x max hold
    GHD Sit-up Hold x max hold
    *Add weight to either movement as needed. 

    Improve your: Running Efficiency

    6 sets:
    Assault Air Runner Sprint x 30 seconds
    Rest 30-60 seconds between sets.
    *Your goal is to find a steady pace and replicate the same distance or calories each round.

    CONTINUE READING
  • Workout of the Day – Wednesday, April 25, 2018

    By Coach Quinn | In WOD | on April 24, 2018

    E90s x 10:
    1 – 1-arm DB Split Jerk x 5/arm
    2 – DB Bench Rows x 5/arm

    E2 x 3:
    Straddle Sit 2xDB Strict Press x 6
    *This is sitting on the floor in straddle. Build to or maintain a challenging load across 3 sets. 

    14 minute AMRAP:
    Everyone will start with a barbell loaded to (65/45), and will add 10 lbs to the barbell every round.
    7 Deadlifts
    7 Hang Power Cleans
    8 Front Rack Step-back Lunges
    8 Toes to Bar
    *Note: in later rounds, you may reduce the added load to 5 lbs per round, but do not increase greater than 10 lbs per round. If this bar is light for you, then move faster and complete more rounds!

    E90s x 10:
    1 – Split Jerk x 3 @ 60 –75%
    2 – DB Bench Rows x 5/arm

    E2 x 3:
    Strict Press x 6
    *Build to or maintain a challenging load across 3 sets. 

    (Same as Fitness)
    14 minute AMRAP:
    Everyone will start with a barbell loaded to (65/45), and will add 10 lbs to the barbell every round.
    7 Deadlifts
    7 Hang Power Cleans
    8 Front Rack Step-back Lunges
    8 Toes to Bar
    *Note: in later rounds, you may reduce the added load to 5 lbs per round, but do not increase greater than 10 lbs per round. If this bar is light for you, then move faster and complete more rounds!

    Shoulder Stability

    2-3 sets:
    “Y” Raises (thumbs up) x 10-15
    DB Sidelying External Rotations x 10-15/side
    Straight Arm Band Pull-down x 10-15

    Improve your: Muscle-ups

    5 sets:
    False-grip Strict Muscle-up Transitions x 3-5 reps
    Note: there are a wide variety of scaling options for this movement. See this video by Jessica Estrada for some great progressions. 

    CONTINUE READING
  • Workout of the Day – Tuesday, April 24, 2018

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

     

    We are Busy!

    You may have noticed around the gym that we have been really busy as of late and we wanted to tell you some of our plans to help.

    1. Please know that your Coach is actively watching the Waitlist and if they think that it is safe to do so, they do move you into the class and put the class over 12 people, but only if it’s safe, and fair to everyone in the class to receive proper Coaching. Please don’t just show up and expect to join into the class.
    2. We have ordered another Rig for the back of the Gym that will give us significantly more usable space without taking away any squat stations.
    3. We are adding a 12:00pm class to help open up some more day time space.
    4. Effective May 1st we will be changing the cancelation time before a class to 3 hours so that people on the waitlist have adequate time to plan and make it to class.
    5. Also Effective May 1st we will be increasing our “no show” penalty to $10 per offence. This is not to make money, but to try and discourage members from taking spots in very full classes that someone else would love to use.

    We as a coaching staff are doing our very best to maintain the highest level of Coaching that you have come to expect from Winnipeg’s premier CrossFit gym. As we grow, we can only get better.

    If you have any ideas or suggestions we would love to hear them;

    email: info@undefeatedcrossfit.com

    “We are Undefeated”

    3 sets:
    – 3-5 Muscle-up Jump to Catch
    – 3-5 Ring Dip Negatives (5-second lower)
    – 1 minute of Double-under or Triple-under practice

    EMOM x 18:
    1 – Ring Muscle-ups* x 2-5 reps
    2 – 6/arm KB Snatch (55/35)
    3 – 7/5 cal Fun Bike + 20 Double-unders
    *Substitution options include modified muscle-up to work on skill development, or strict pull-up / dip sets improve strength. 

    Lower Body Mobility (10-15 minutes)

    Couch stretch x 2-3 minutes per side
    Wall Straddle x 2-3 minutes
    Wall Figure-4 stretch x 2-3 minutes per side

    Improve your: Upper Back Strength

    5 sets:
    Ring Face-Pulls x 8-10 reps
    Rest as needed between sets.

    CONTINUE READING
  • Workout of the Day – Monday, April 23, 2018

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

    SPRING 2018 Cycle Week 3/8

    Here is the breakdown for this week:

    Monday: Day 1
    Tuesday: Day 2
    Wednesday: Day 3
    Thursday: Day 4
    Friday: Day 5
    Saturday: Super Saturday*

    *Super Saturday means we do not follow the Skill/Strength cycle on Saturdays, but instead do something fun and challenging like a partner workout, long grindy outdoor piece, or something similarly unconventional. 

    For reference, here is the Skill/Strength Cycle layout:

    Day 1: Clean & Squat
    Day 2: Gymnastics
    Day 3: Jerk, Upper Body Accessory
    Day 4: Snatch & Squat
    Day 5: Lower Body Accessory & Core
    Day 6: Gymnastics
    Day 7: Deadlift

    ~ Coach Quinn

    E2 x 10:
    Sets 1-5 – 2xDB Hang Squat Clean x 3 (as heavy as possible), followed immediately by 3 Box Jumps
    Set 6 – Rest
    Set 7 – Back Squat x 6 @ 60-70%
    Set 8 – Back Squat x 5 @ 65-75%
    Sets 9-10 – Back Squat x 4 @ 70-80%

    4 rounds for time:
    500/400m Row
    12-10-8-6 reps of DB Man-maker* (50/35)
    *DB Man-maker = DB Push-up + DB Row (R) + DB Row (L) + Burpee + Squat Clean + Thruster 

    E2 x 10:
    Sets 1-5 – Clean x 3 @ 60-70%
    *No touch and go. Reset for each rep.
    Set 6 – Rest
    Set 7 – Back Squat x 6 @ 60-70%
    Set 8 – Back Squat x 5 @ 65-75%
    Sets 9-10 – Back Squat x 4 @ 70-80%

    (Same as Fitness)
    4 rounds for time:
    500/400m Row
    12-10-8-6 reps of DB Man-maker* (50/35)
    *DB Man-maker = DB Push-up + DB Row (R) + DB Row (L) + Burpee + Squat Clean + Thruster 

    Hamstring Mobility

    Banded Hamstring stretch x 2-3 minutes/side
    Ball Smash to Upper Hamstring x 2-3 minutes/side
    *Sit on a box while smashing the hamstring. When you find a tight spot, flex and extend your knee. 

    Improve your: Front Rack Position

    3 sets:
    Front Squat Hold (full hand grip) x 1 minute
    Rest as needed between sets.

    *Use a training bar, empty bar, or light weight. Use heel lifts (on plates) if needed to improve your position. Keep a full grip and an active back and shoulders (elbows pointing forward, not down).

    CONTINUE READING
  • Workout of the Day – Saturday, April 21, 2018

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

    40 minute AMRAP:
    400m Run
    40 Ball Slams (20/12)
    30 cal Row
    30 Walking Lunges
    20 cal Assault Bike
    20 DB Snatch (55/35)
    1 minute Handstand Hold
    10 Bar Muscle-ups or 10 C2B Pull-ups

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, April 20, 2018

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

    E2.5 x 5:
    Hover Deadlift (with feet on plate) @ 41X1 tempo
    Set 1: 8 reps
    Set 2-3: 6 reps
    Sets 4-5: 5 reps
    *With both feet on one or two 45# plates, you will lower the deadlift to the level of the top of the plates (not deficit). Pause here, then accelerate to standing by contracting the glútes and the hamstrings. If you cannot maintain a straight back position at this depth, increase the height of the hover position. 

    5 minute AMRAP:
    Horizontal Ring Rows

    Rest 3 minutes, then:

    For time:
    75 Hand-release Push-ups
    Every minute on the minute (including the first minute), perform 10 Air Squats.
    *If your push-ups are not meeting the standards of movement, the coach will assist you to modify as needed. Check your ego at the door on this one. 

    E2.5 x 5:
    Hover Deadlift (with feet on plate) @ 41X1 tempo
    Set 1: 8 reps
    Set 2-3: 6 reps
    Sets 4-5: 5 reps
    *With both feet on one or two 45# plates, you will lower the deadlift to the level of the top of the plates (not deficit). Pause here, then accelerate to standing by contracting the glútes and the hamstrings. If you cannot maintain a straight back position at this depth, increase the height of the hover position.

    5 minute AMRAP:
    Muscle-ups

    Rest 3 minutes, then:

    For time:
    75 Hand-release Push-ups
    Every minute on the minute (including the first minute), perform 10 Air Squats.
    *If your push-ups are not meeting the standards of movement, the coach will assist you to modify as needed. Check your ego at the door on this one. 

    Back Mobility

    2 sets:
    Box Shoulder stretch x 1 minute
    Prone Scorpions x 20 reps
    Child’s Pose Side stretch x 30 seconds/side

    Improve your: Overhead Squat

    3 sets:
    Overhead Squat Hold x 1 minute
    Rest as needed between sets. *Use a training bar, empty bar, or light weight. Use heel lifts (on plates) if needed to improve your position. 

    CONTINUE READING
  • Workout of the Day – Thursday, April 19, 2018

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

     

    We are Busy!

    You may have noticed around the gym that we have been really busy as of late and we wanted to tell you some of our plans to help.

    1. Please know that your Coach is actively watching the Waitlist and if they think that it is safe to do so, they do move you into the class and put the class over 12 people, but only if it’s safe, and fair to everyone in the class to receive proper Coaching. Please don’t just show up and expect to join into the class.
    2. We have ordered another Rig for the back of the Gym that will give us significantly more usable space without taking away any squat stations.
    3. We are adding a 12:00pm class to help open up some more day time space.
    4. Effective May 1st we will be changing the cancelation time before a class to 3 hours so that people on the waitlist have adequate time to plan and make it to class.
    5. Also Effective May 1st we will be increasing our “no show” penalty to $10 per offence. This is not to make money, but to try and discourage members from taking spots in very full classes that someone else would love to use.

    We as a coaching staff are doing our very best to maintain the highest level of Coaching that you have come to expect from Winnipeg’s premier CrossFit gym. As we grow, we can only get better.

    If you have any ideas or suggestions we would love to hear them;

    email: info@undefeatedcrossfit.com

    “We are Undefeated”

    E90s x 10:
    1 – DB Bench Press x 8 @ 31X1 tempo
    2 – Strict C2B x 3 @ 51X3 tempo
    *Make the DB bench press as heavy as possible with the given tempo. The C2B tempo is 5 seconds down, 1 at the bottom in the hang, fast up, and 3 second hold at the very top. 

    15 minute AMRAP:
    6 Toes to Bar
    9 Box Jumps (24/20)
    12 2xDB Push Press (35/25)

    Core Strength

    3 sets:
    GHD Hip Extension Hold x max hold
    GHD Sit-up Hold x max hold
    *Add weight to either movement as needed. 

    Improve your: Running Efficiency

    6 sets:
    Assault Air Runner Sprint x 30 seconds
    Rest 30-60 seconds between sets.
    *Your goal is to find a steady pace and replicate the same distance or calories each round.

    CONTINUE READING
  • Workout of the Day – Wednesday, April 18, 2018

    By Coach Quinn | In WOD | on April 17, 2018

    EMOM x 10:
    7 Wall-balls (20/14)
    5 Burpees
    3 Hand-release Push-ups

    Rest 2 minutes, then:

    EMOM x 6:
    Row 20/15 cals

    15-20 minutes to complete 3 sets of the following:
    – Barbell Box Step-up x 6/leg
    – Barbell 1-leg RDL x 6/leg
    – Banded Pallof Hold (in half-kneeling) x 30 seconds/side
    *This should take the full 15-20 minutes. If you are challenging yourself sufficiently, you should NEED some rest between movements. For the step-ups and RDL’s, increase the load from last week. For the banded pallof hold, make this as challenging as possible. You should be shaking throughout or it’s not enough resistance!

    EMOM x 10:
    7 Wall-balls (20/14)
    5 Burpees
    3 Strict Handstand Push-ups

    Rest 2 minutes, then:

    EMOM x 6:
    Row 20/15 cals

    15-20 minutes to complete 3 sets of the following:
    – Barbell Box Step-up x 6/leg
    – Barbell 1-leg RDL x 6/leg
    – Banded Pallof Hold (in half-kneeling) x 30 seconds/side
    *This should take the full 15-20 minutes. If you are challenging yourself sufficiently, you should NEED some rest between movements. For the step-ups and RDL’s, increase the load from last week. For the banded pallof hold, make this as challenging as possible. You should be shaking throughout or it’s not enough resistance!

    Shoulder Stability

    2-3 sets:
    “Y” Raises (thumbs up) x 10-15
    DB Sidelying External Rotations x 10-15/side
    Straight Arm Band Pull-down x 10-15

    Improve your: Muscle-ups

    5 sets:
    False-grip Strict Muscle-up Transitions x 3-5 reps
    Note: there are a wide variety of scaling options for this movement. See this video by Jessica Estrada for some great progressions. 

    CONTINUE READING
  • Meet Hannah: JR Unrivaled Program Coach

    By Coach Dan | In WOD | on April 17, 2018

    Undefeated CrossFit is excited to announce the launch of our new JR Unrivaled Young Athlete Development Program; being led by Hannah Anderson under the guidance of our Director of Unrivaled; Will Kinsman. 

    Meet Hannah Anderson: JR Unrivaled – Young Athlete Development Coach

    The youngest of 4 in a very athletic family (parents included), Hannah always had a passion for sports and a deep competitive drive. She spent the first 5 years of her life in the Caribbean where she would run around, climb trees and generally adventure with her 2 older brothers. This brought a love for physical activity that has never left her. A few years after moving to Canada, and after her brother signed up for baseball, Hannah insisted she get to join a sport too. From there, she began playing softball as well as basketball, volleyball, and competing in track & field. She also played high performance badminton with the Provincial program.

    In grade 8, she began to coach grade 2s & 3s at her school in basketball camps. In grade 9, she coached the grade 7 & 8 badminton teams as well as helping her brother coach the JV and Varsity badminton teams (while also playing on those teams). By the time she graduated high school, she had Coached volleyball, basketball and badminton for students between ages 6-17. She had also spent time helping her mother in the gymnasium with her kids (an elementary school Phys Ed teacher) on her days off. In the summers between Grade 12 and her first 2 years of university, Hannah worked with both Athletes In Action and Mini U as a coach with children between the ages of 5-16.

    Hannah had been a part of the Bison Basketball program in her first year of university and transitioned to track & field, competing in long and triple jump for 3 years. In the Spring of 2015, just as her track career was ending, Hannah found CrossFit while visiting her sister in the US. Although her sister had been doing CrossFit for years, Hannah never took it seriously until she tried some workouts herself. When she came back, she searched for a gym that would keep feeding her competitive nature and push her to be a better athlete and fitter overall. Undefeated CrossFit provided that and more. After the first couple classes, she was immediately humbled, but also hooked at trying to get better.

    Since then, Hannah has improved in all areas of CrossFit. Her most proud achievement was her first ring muscle up and her favourite movement is the snatch. She is constantly encouraged watching teammates and other gym members do things they never thought they could.

    With her love for coaching, it was natural for her to take her coaching course and begin coaching CrossFit. Her experience as an athlete in high performance programs and training young athletes of all ages makes her a great fit for our Cubs and JR Unrivaled programs. She will be able to push her athletes to be stronger, fitter and ready for their sports seasons while also having fun and enjoying the process.

    “We are Undefeated”

    CONTINUE READING
  • Workout of the Day – Tuesday, April 17, 2018

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

    E2 x 10:
    Sets 1-5 – KB Power or Squat Snatch x 5/arm
    *Intentionally jump and land in a partial or full squat, locking the arm out overhead simultaneously. Build over the course of 5 sets.
    Set 6 – Rest
    Sets 7-10 – Back Squat x 5 @ 70-75%

    For time (20 minute cap):
    40 Double-unders
    400m Run
    10 1-arm KB OHS (35/25)
    80 Double-unders
    800m Run
    10 1-arm KB OHS (55/35)
    120 Double-unders
    1200m Run
    10 1-arm KB OHS (70/55)
    *1-arm KB OHS is 5/arm.

    E2 x 10:
    Sets 1-5 – Snatch x 4 @ 55-65%
    *No touch and go. Reset for each rep.
    Set 6 – Rest
    Sets 7-10 – Back Squat x 5 @ 70-75%

    For time (20 minute cap):
    40 Double-unders
    400m Run
    10 OHS (95/65)
    80 Double-unders
    800m Run
    10 OHS (135/95)
    120 Double-unders
    1200m Run
    10 OHS (155/105)

    Lower Body Mobility (10-15 minutes)

    Couch stretch x 2-3 minutes per side
    Wall Straddle x 2-3 minutes
    Wall Figure-4 stretch x 2-3 minutes per side

    Improve your: Upper Back Strength

    5 sets:
    Ring Face-Pulls x 8-10 reps
    Rest as needed between sets.

    CONTINUE READING
  • Workout of the Day – Monday, April 16, 2018

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

    SPRING 2018 Cycle Week 3/8

    Here is the breakdown for this week:

    Monday: Day 3
    Tuesday: Day 4
    Wednesday: Day 5
    Thursday: Day 6
    Friday: Day 7
    Saturday: Super Saturday*

    *Super Saturday means we do not follow the Skill/Strength cycle on Saturdays, but instead do something fun and challenging like a partner workout, long grindy outdoor piece, or something similarly unconventional. 

    For reference, here is the Skill/Strength Cycle layout:

    Day 1: Clean & Squat
    Day 2: Gymnastics
    Day 3: Jerk, Upper Body Accessory
    Day 4: Snatch & Squat
    Day 5: Lower Body Accessory & Core
    Day 6: Gymnastics
    Day 7: Deadlift

    ~ Coach Quinn

    E90s x 10:
    1 – 1-arm DB Split Jerk x 5/arm
    2 – DB Bench Rows x 6/arm

    E2 x 3:
    Straddle Sit 2xDB Strict Press x 8, followed by
    Hollow Hold x 30 seconds

    :45 seconds of work, :15 seconds rest x 4 rounds (16 minutes)
    – KB Swings (55/35)
    – Sled Reverse Rows (4/3 plates)
    – Row (cals)
    – Med-ball Overhead Throws (20/14)
    *Go hard every interval to get as much out of this EMOM as possible. MB overhead throws are horizontal overhead throws against the wall. You should feel the triceps and lats fatiguing as you get deeper into the interval. Try to keep the ball moving for the full interval. 

    E90s x 10:
    1 – Split Jerk x 4 @ 50-70%
    2 – DB Bench Rows x 6/arm*
    *Heavier than last time. 

    E2 x 3:
    Strict Press x 8
    *Build to or maintain a challenging load across 3 sets. 

    :45 seconds of work, :15 seconds rest x 4 rounds (16 minutes)
    – Hang Power Cleans (65/45)
    – Sled Reverse Rows (4/3 plates)
    – Row (cals)
    – Med-ball Overhead Throws (20/14)
    *Go hard every interval to get as much out of this EMOM as possible. MB overhead throws are horizontal overhead throws against the wall. You should feel the triceps and lats fatiguing as you get deeper into the interval. Try to keep the ball moving for the full interval. 

    Hamstring Mobility

    Banded Hamstring stretch x 2-3 minutes/side
    Ball Smash to Upper Hamstring x 2-3 minutes/side
    *Sit on a box while smashing the hamstring. When you find a tight spot, flex and extend your knee. 

    Improve your: Front Rack Position

    3 sets:
    Front Squat Hold (full hand grip) x 1 minute
    Rest as needed between sets.

    *Use a training bar, empty bar, or light weight. Use heel lifts (on plates) if needed to improve your position. Keep a full grip and an active back and shoulders (elbows pointing forward, not down).

    CONTINUE READING
  • Workout of the Day – Saturday, April 14, 2018

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

     

    30 minute AMRAP:
    300m Run
    20 Push Press (95/65)
    300m Run
    20 Front Squats (95/65)
    300m Run
    20 Deadlifts (95/65)
    *For scoring purposes, each “round” is one run plus 20 reps of a movement. Post total rounds to whiteboard. 300m loop is out one door, around the Chinese restaurant, and in the other door. 

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, April 13, 2018

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

    Start with 1-2 sets of Strict or Kipping Muscle-ups, or if you do not yet have a muscle-up, go straight into:

    3 sets:
    – 3-5 Muscle-up Jump to Catch (on box)
    – 3-5 Ring Dip Negatives (5-second lower)
    – 15-20 second False Grip Active Hang
    *Scale or modify the above drills as needed. The jump to catch can be done using a box on the high rings (advanced) or from the floor using low rings (introductory).

    4 rounds for time:
    15 2xKB Cleans (45/35)
    15 Box Jumps (24/20)
    15 GHD Sit-ups (to parallel)
    15 Burpees

    Start with 1-2 sets of Strict or Kipping Muscle-ups, or if you do not yet have a muscle-up, go straight into:

    3 sets:
    – 3-5 Muscle-up Jump to Catch (on box)
    – 3-5 Ring Dip Negatives (5-second lower)
    – 15-20 second False Grip Active Hang
    *Scale or modify the above drills as needed. The jump to catch can be done using a box on the high rings (advanced) or from the floor using low rings (introductory).

    4 rounds for time:
    15 Hang Power Cleans (95/65)
    15 Box Jumps (24/20)
    15 Toes to Bar
    15 Burpees

    Back Mobility

    2 sets:
    Box Shoulder stretch x 1 minute
    Prone Scorpions x 20 reps
    Child’s Pose Side stretch x 30 seconds/side

    Improve your: Overhead Squat

    3 sets:
    Overhead Squat Hold x 1 minute
    Rest as needed between sets. *Use a training bar, empty bar, or light weight. Use heel lifts (on plates) if needed to improve your position. 

    CONTINUE READING
  • Workout of the Day – Thursday, April 12, 2018

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

    E2 x 10:

    Sets 1-5 – 2xDB Hang Squat Clean x 6, followed by 3 Box Jumps
    Set 6 – Rest
    Set 7 – Back Squat x 8 @ 50-60%
    Set 8 – Back Squat x 6 @ 60-70%
    Sets 9-10 – Back Squat x 5 @ 65-75%

    12 minutes, for max distance:
    Row
    *Every minute on the minute (including the first minute), perform 5 burpees over the rower. 

    E2 x 10:
    Sets 1-5 – Clean x 4 @ 55-65%
    *No touch and go. Reset for each rep.
    Set 6 – Rest
    Set 7 – Back Squat x 8 @ 50-60%
    Set 8 – Back Squat x 6 @ 60-70%
    Sets 9-10 – Back Squat x 5 @ 65-75%

    12 minutes, for max distance:
    Row
    *Every minute on the minute (including the first minute), perform 5 burpees over the rower.

    Core Strength

    3 sets:
    GHD Hip Extension Hold x 40 seconds
    GHD Sit-up Hold x 40 seconds
    *Add weight to either movement as needed. 

    Improve your: Running Efficiency

    4 sets:
    Assault Air Runner Sprint x 1 minute
    Rest 2-3 minutes between sets.
    *Your goal is to find a steady pace and replicate the same distance or calories each round. Compare to last week.

    CONTINUE READING
  • Workout of the Day – Wednesday, April 11, 2018

    By Coach Quinn | In WOD | on April 10, 2018

    E2.5 x 5:
    Hover Deadlift (with feet on plate) @ 41X1 tempo
    Set 1: 10 reps
    Set 2-3: 8 reps
    Sets 4-5: 6 reps
    *With both feet on one or two 45# plates, you will lower the deadlift to the level of the top of the plates (not to the floor). Pause here, then accelerate to standing by contracting the glútes and the hamstrings. If you cannot maintain a straight back position at this depth, increase the height of the hover position.

    15 minute AMRAP:
    3 Strict C2B Pull-ups
    8 1-arm DB Front Squats (70/55)
    25 Double-unders
    *Perform all reps of the DB Front Squats with one arm, then use the other arm on the next round. 

    E2.5 x 5:
    Hover Deadlift (with feet on plate) @ 41X1 tempo
    Set 1: 10 reps
    Set 2-3: 8 reps
    Sets 4-5: 6 reps
    *With both feet on one or two 45# plates, you will lower the deadlift to the level of the top of the plates (not to the floor). Pause here, then accelerate to standing by contracting the glútes and the hamstrings. If you cannot maintain a straight back position at this depth, increase the height of the hover position. 

    15 minute AMRAP:
    3 Muscle-ups
    8 1-arm DB Front Squats (70/55)
    25 Double-unders
    *Perform all reps of the DB Front Squats with one arm, then use the other arm on the next round. 

    Shoulder Stability

    2-3 sets:
    “Y” Raises (thumbs up) x 10-15
    DB Sidelying External Rotations x 10-15/side
    Straight Arm Band Pull-down x 10-15

    Improve your: Muscle-ups

    5 sets:
    False-grip Strict Muscle-up Transitions x 3-5 reps
    Note: there are a wide variety of scaling options for this movement. See this video by Jessica Estrada for some great progressions. 

    CONTINUE READING
  • Workout of the Day – Tuesday, April 10, 2018

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

     

    E90s x 10:
    1 – DB Bench Press x 10 @ 31X1 tempo
    2 – Strict C2B Hold @ Top x 30 seconds
    *Use a band to allow for a 30 second hold as necessary, or choose to add weight if possible to increase the challenge. If necessary, accumulate 30 seconds over multiple sets. 

    20 minutes, for total push-ups:
    200m Run
    Max unbroken reps Perfect Push-ups @ 10X1*
    *Note the one second pause at the top of the push-up. You MUST adhere to this standard for each rep to count. At the top, you should be locked out at the elbow AND fully protracted with the shoulder girdle (i.e. as far from the ground as possible).

    Lower Body Mobility (10-15 minutes)

    Couch stretch x 2-3 minutes per side
    Wall Straddle x 2-3 minutes
    Wall Figure-4 stretch x 2-3 minutes per side

    Improve your: Upper Back Strength

    5 sets:
    Ring Face-Pulls x 8-10 reps
    Rest as needed between sets.

    CONTINUE READING
  • Workout of the Day – Monday, April 9, 2018

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

    SPRING 2018 Cycle Week 2/8

    Here is the breakdown for this week:

    Monday: Day 5
    Tuesday: Day 6
    Wednesday: Day 7
    Thursday: Day 1
    Friday: Day 2
    Saturday: Super Saturday*

    *Super Saturday means we do not follow the Skill/Strength cycle on Saturdays, but instead do something fun and challenging like a partner workout, long grindy outdoor piece, or something similarly unconventional. 

    For reference, here is the Skill/Strength Cycle layout:

    Day 1: Clean & Squat
    Day 2: Gymnastics
    Day 3: Jerk, Upper Body Accessory
    Day 4: Snatch & Squat
    Day 5: Lower Body Accessory & Core
    Day 6: Gymnastics
    Day 7: Deadlift

    ~ Coach Quinn

    15-20 minutes to complete 3 sets of the following:
    – Barbell Box Step-up x 8/leg
    – Barbell 1-leg RDL x 8/leg
    – Banded Pallof Hold (in standing) x 30 seconds/side
    *For the step-ups and RDL’s, start light and build with good form. For the banded pallof hold, make this as challenging as possible. You should be shaking throughout or it’s not enough resistance!

    4 rounds for time:
    20 1-arm KB Overhead Lunges (55/35)
    20 1-arm Ring Rows
    1 minute Handstand Hold

    15-20 minutes to complete 3 sets of the following:
    – Barbell Box Step-up x 8/leg
    – Barbell 1-leg RDL x 8/leg
    – Banded Pallof Hold (in standing) x 30 seconds/side
    *For the step-ups and RDL’s, start light and build with good form. For the banded pallof hold, make this as challenging as possible. You should be shaking throughout or it’s not enough resistance!

    4 rounds for time:
    20 1-arm KB Overhead Lunges (55/35)
    15 Pull-ups
    1 Rig-length Handstand Walk

    Hamstring Mobility

    Banded Hamstring stretch x 2-3 minutes/side
    Ball Smash to Upper Hamstring x 2-3 minutes/side
    *Sit on a box while smashing the hamstring. When you find a tight spot, flex and extend your knee. 

    Improve your: Front Rack Position

    3 sets:
    Front Squat Hold (full hand grip) x 1 minute
    Rest as needed between sets.

    *Use a training bar, empty bar, or light weight. Use heel lifts (on plates) if needed to improve your position. Keep a full grip and an active back and shoulders (elbows pointing forward, not down).

    CONTINUE READING
  • Workout of the Day – Saturday, April 7, 2018

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

    HEY UNDEFEATED!

    You may have noticed that our gym is booked up for the CrossFit Gymnastics Seminar this weekend. So, here’s the weekend schedule:

    Saturday: 5:30pm, 6:30pm WOD with Coach Chris
    Sunday: Closed

    Have a great weekend!

    ~ Coach Quinn

    “Tabata Everything”

    20 seconds of work, 10 seconds of rest x 8 sets in each of the following

    1. Ring Rows
    2. Air Squats
    3. Push-ups
    4. Row (for cals)
    5. Hollow Rocks
    6. Ball Slams
    7. Double-unders
    8. Assault Bike

    Rest 1 minute between each Tabata (every 4 minutes). Post your total reps from each Tabata to the whiteboard.

    *Note: athletes will start at different stations, but complete these in the above order. 

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, April 6, 2018

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

    E2 x 10:
    Sets 1-5 – KB Power or Squat Snatch x 5/arm
    *Intentionally jump and land in a partial or full squat, locking the arm out overhead simultaneously. Build over the course of 5 sets.
    Set 6 – Rest
    Sets 7-10 – Back Squat x 5 @ 70%

    4 rounds for time:
    15 1-arm KB Shoulder to Overhead (55/35)
    30 Double-unders
    200m Run
    *Alternate arms on the KB S2O each round. 

    E2 x 10:
    Sets 1-5 – Snatch x 5 @ 50-60%
    *No touch and go. Reset for each rep.
    Set 6 – Rest
    Sets 7-10 – Back Squat x 5 @ 70%

    4 rounds for time:
    15 Hang Power Snatches (75/55)
    30 Double-unders
    200m Run

    Back Mobility

    2 sets:
    Box Shoulder stretch x 1 minute
    Prone Scorpions x 20 reps
    Child’s Pose Side stretch x 30 seconds/side

    Improve your: Overhead Squat

    3 sets:
    Overhead Squat Hold x 1 minute
    Rest as needed between sets. *Use a training bar, empty bar, or light weight. Use heel lifts (on plates) if needed to improve your position. 

    CONTINUE READING
  • Workout of the Day – Thursday, April 5, 2018

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

    Dear Undefeated Athletes!

    As a Coaching Staff, your Undefeated Coaches look back over the 5 weeks of the Open and all we can say is that we were all incredibly impressed!

    There were so many great achievements reached over the 5 weeks and we saw so many people step outside their comfort zones, people try things that they just didn’t want to do, people push past mental barriers that have blocked them from achieving more for a very long time. To everyone that took on the Open, whether it was just one workout in a Friday Class, or it was every single Friday Night Lights please know that your Coaches are thrilled with your performances and so glad you tried. Effort is a choice and every single week we saw our friends and athletes choose to show up and try as hard as they could. There were tears or frustration, tears of pain, tears of effort, but not one person gave up and quit; for this we applaud you!

    That being said, votes are in and we are proud to announce the “Spirit of the Tiger” award. The award this year goes to a wonderful athlete who set it as a goal a year ago to be able to do the Open, one year later she showed up every singe Friday night and she stayed right until the end, cheering on her fellow competitors, giving words of encouragement and advice, and occasionally just yelling to tell you to get your butt moving. We are please to provide Shelby Elson with the 2018 Spirit of the Tiger award and three months of Elite Membership to Undefeated CrossFit.

    So now that the Open is done, whats on the horizon?

    1. A couple of things, you are going to see people around the gym begin training for Granite Games. To be eligible you must do qualifiers, and there are three division, RX, Intermediate and Scaled. If you did the Open and had fun, this could be a fun weekend competition for you. Teams of 3, registration is July 22, we will be competing in St. Cloud MN. It’s just 4 hrs away!

    2. After the unbelievable feedback we received last year when we put on the Half Time Show for the Blue Bombers, we are proud to be able to announce that we are once again bringing CrossFit to the Bomber Stadium. This year we have secured a Friday Night spot, so save the date, July 27th.

    3. Another save the date! Our in-house RX and Elite competition “Proving Grounds” is booked for the weekend of August 25 and 26th. We will be kicking off our Unleashed year August 1st, and releasing the Proving Grounds workouts at that time.

    We look forward to a very busy Spring and Summer around the gym and can’t wait to get outside into the sunshine!

    “We are Undefeated”

    E90s x 10:
    1 – 1-arm DB Split Jerk x 5/arm
    2 – DB Bench Rows x 8/arm

    E2 x 3:
    Straddle Sit 2xDB Strict Press x 10
    *This is sitting on the floor in straddle. Build to or maintain a challenging load across 3 sets. 

    11 sets for time:
    5 Deadlifts @ 50%
    5 Horizontal Ring Rows
    20 second Handstand Hold
    *Post time and deadlift weight to whiteboard.

    E90s x 10:
    1 – Split Jerk x 5 @ 40-60%
    2 – DB Bench Rows x 8/arm
    *Keep the jerks light and quick.

    E2 x 3:
    Strict Press x 10
    *Build to or maintain a challenging load across 3 sets. 

    10-9-8-7-6-5-4-3-2-1 reps for time of:
    Deadlifts @ 50%
    Horizontal Ring Rows
    20 second Handstand Hold after each set of Ring Rows.
    *Post time and deadlift weight to whiteboard.

    Core Strength

    3 sets:
    GHD Hip Extension Hold x 30 seconds
    GHD Sit-up Hold x 30 seconds
    *Add weight to either movement as needed. 

    Improve your: Running Efficiency

    4 sets:
    Assault Air Runner Sprint x 1 minute
    Rest 2-3 minutes between sets.
    *Your goal is to find a steady pace and replicate the same distance or calories each round. 

    CONTINUE READING
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