WOD'S ARCHIVE

  • Workout of the Day – Saturday, September 22, 2018

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

    Working with a partner, one member will be working and the other will be maintaining a static hold at all times.

    30 minute AMRAP:
    Row 500m
    *Partner holds Front Plank
    30 Hang Power Cleans (95/65)
    *Partner holds Barbell in Front Rack (135/95)
    30 Deadlifts (95/65)
    *Partner holds Barbell at top of Deadlift (135/95)
    30 Toes to Bar
    *Partner holds Bar Hang

    **Note that each team will have two bars, one loaded heaver that the other. The active partner will use the lighter bar, and the partner completing the static hold will use the heavier bar. You may break up the reps between partners however you see fit.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, September 21, 2018

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

    E2 x 5:
    Hover Deadlift x 8 @ 20X1 tempo

    E5 x 5:
    3 minute AMRAP:
    10/arm Half-Kneeling Single-arm Strict DB Press
    Max reps Weighted Pull-up (descending weight each round)
    2 minute Rest

    *Note: half kneeling means one knee on the ground. Set up so that when you are pressing with your right arm, the right knee is down (and vice versa). Choose a DB weight that is challenging for 10 reps, but can be done unbroken. 

    E2 x 5:
    Hover Deadlift x 8 @ 20X1 tempo

    E5 x 5:
    3 minute AMRAP:
    20 Push Press (135/95)
    Max reps Weighted Pull-up (descending weight each round)
    2 minute Rest

    Men: 50-40-30-20-10 lbs weighted pull-ups
    Women: 25-20-15-10-5 lbs weighted pull-ups

    Note: These are aggressive RX weights. Consider that we are doing 100 reps of the push-press, and scale to 115/75 or 95/65 (or less) accordingly. If you are still working on your strict pull-ups, there is not need to add weight. You may stick with the same progression (e.g. band thickness) for all 5 sets

    CONTINUE READING
  • Workout of the Day – Thursday, September 20, 2018

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

    0-15:

    EMOM x 12:
    1 – 1-arm KB Swings (35/25), alternating x 40 seconds
    2 – Star Side Plank x 20 seconds/side
    3 – Single Skips x 40 seconds
    4 – Band Pull-aparts x 40 seconds

    15-30:

    10 minute AMRAP:
    10 Air Squats
    5 Push-ups

    30-45:

    E3 x 4:
    1 minute to complete:
    15/10 cal Assault Bike
    Max reps Burpees
    2 minutes Rest
    Score is total burpees.

    CONTINUE READING
  • Workout of the Day – Wednesday, September 19, 2018

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

    12 minutes to complete 3 sets:
    Seated Box Jump x 5
    Front Foot Elevated DB Split Squat x 8/leg @ 21X1 tempo
    *Aim to increase your height on the box jumps and increase the load on the DB split squat. Compare to last Monday.  

    EMOM x 5:
    Back Squat
    Set 1: 5 @ 50%
    Set 2: 4 @ 60%
    Sets 3-5: 3 @ 70%
    *Note: this is very minimal rest (these sets are on the minute)! Keep your back tight and maintain quality throughout the each set. Reduce weight as needed.

    4 rounds for time:
    12 Box Jumps (24/20)
    Row 250/200m

    E2 x 7:
    Sets 1-3: 2 Power Snatch + Snatch + OHS
    Sets 4-7: 2 Snatches @ 70-75%

    EMOM x 5:
    Back Squat
    Set 1: 5 @ 50%
    Set 2: 4 @ 60%
    Sets 3-5: 3 @ 70%
    *Note: this is very minimal rest (these sets are on the minute)! Keep your back tight and maintain quality throughout the each set. Reduce weight as needed.

    4 rounds for time:
    12 Box Jumps (24/20)
    Row 250/200m

    Assault Bike
    5x:
    90 seconds @ 50-60%
    30 seconds @ 90-95%
    Try to maintain a consistent RPM during your “rest” and “work” rounds.

    CONTINUE READING
  • Workout of the Day – Tuesday, September 18, 2018

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

    EMOM x 12:
    1 – Strict T2B x 8 @ 21X1 tempo
    2 – Supinated Grip Chin-up Hold x 20-30 seconds
    3 – Free-standing Handstand Hold x 20-30 seconds
    *Note: if you do not yet have Strict T2B, substitute with Dragon Flags at the same tempo.

    20 minute AMRAP:
    15 Wall-balls (20/14)
    10 Pull-ups
    5 rig-lengths Shuttle Run
    10 Hand-release Push-ups
    15 KB Swings (55/35)

    3 sets (6 minutes total)
    1 minute KB Suitcase Hold (R)
    1 minute KB Suitcase Hold (L)

    CONTINUE READING
  • Meet a Member – Tristan Penner

    By Rich Deschamps | In Meet Our Athletes, WOD | on September 16, 2018

     

    “All this is kind of CrossFit cliché, but it’s all true.” – Tristan Penner

    It took two years of watching the CrossFit Games and for his friend and fellow member, Spencer Schellenberg, to convince Tristan to finally walk in the doors of our CrossFit Gym. After his first WOD (team, no less) he spent several minutes in the bathroom trying not to throw up after he had finished the workout. But, he was hooked.

    Now after three-ish years of being at Undefeated Tristan has made tremendous progress and has strongly made his mark on the community. Being quite the handyman and artist, Tristan is one of our go-to members for creativity. You know that sweet front desk tiger painting with the motivational words? That was done by Tristan.

    Upon starting at Undefeated Tristan was quite intimidated. However, he soon realised that, “no one cares about your skill level or body type, so long as you’re trying your hardest. That’s all that matters!” Tristan went on to explain that there has only ever been two or three instances since joining Undefeated that he has regretted coming to the gym. “I’ve only left feeling unfulfilled a handful of times, knowing that I didn’t put forward my best effort. It still annoys me.”

    Tristan and his wife Eliza are both members at Undefeated. Their daughters, Adelaide and Lyra, regularly participate in our CrossFit Kids program and love Coach Cody. Tristan and Eliza frequently trade off family duties so that the other person can get their workout in. Rounding out the family is Anne Penner (Tristan’s mom), who at 63 years of age has been at Undefeated for 8 months. You can find her always smiling, no matter the workout.

    Being at Undefeated has brought on a new level of confidence for Tristan. Looking back on his first few workouts he has made tremendous improvements and has realised he is capable of doing far more than he thought he could. He recalls the first time he did the infamous Hero workout Murph; “the first time I did Murph, I thought I was going to die. When it was finally over, I realised I can do this.”

    One of his favourite parts about being at Undefeated is the opportunity to push himself physically and mentally along side other like-minded individuals. “I never push as hard when I workout by myself. But along with the competitive aspect, which I absolutely love, the added bonus is the huge improvement in my mental health and energy levels.”

    Outside of the gym Tristan likes to keep himself busy and active. He loves going out for a ride on his mountain bike, working on his car and spending time with his family. Tristan is a shop foreman at Wallace Perimeter Security where he uses his fitness every day.

     

    CONTINUE READING
  • Workout of the Day – Monday, September 17, 2018

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

    Sorry if there was any confusion regarding Saturday – I had posted a programming preview including a workout on Saturday, but alas, we were closed for the Level 1. I’ll throw that workout into this weeks programming (Monday). Here’s what we’ve got this week:

    Monday – Bench Press/Row, Bike/Burpee/Carry
    Tuesday – Gymnastics skill (T2B/Pull-up/Handstand), Long Breather Conditioning
    Wednesday – Snatch/OHS complex, BJ/Row Conditioning
    Thursday – Monster Mash
    Friday – Deadlift, Push Press/Weighted Pull-up Main-site WOD
    Saturday – Partner Barbell WOD

    4 sets:
    Bench Press x 10, 10, 8, 6 @ 31X1 tempo
    Horizontal Ring Row x 10, 10, 8, 6 @ 31X1 tempo

    3 rounds for time:
    20/12 cal Assault Bike
    15 2xKB Deadlifts (70/55)
    8 gym-lengths Overhead Plate Carry (45/25)

    CONTINUE READING
  • Workout of the Day – Saturday, September 15, 2018

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

    We are closed today for the CrossFit Level 1 Seminar. Enjoy a weekend of fitness outdoors!

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, September 14, 2018

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

    12 minutes to complete 3 sets:
    Front Squat x 5 @ 22X1 tempo
    1-leg KB RDL x 8/leg @21X1 tempo
    *Aim to work heavier than last week with both implements. 

    For time:
    5 rounds for time:
    9 DB Thrusters (50/35)
    9 Pull-ups

    E2 x 6:
    Sets 1-2: Power Clean + Clean + 2 Front Squats
    Sets 3-6: 2 Cleans @ 70-75%

    For time:
    15-12-9-6-3
    DB Thrusters (50/35)
    Pull-ups

    CONTINUE READING
  • Workout of the Day – Thursday, September 13, 2018

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

    0-15:

    EMOM x 12:
    1 – 1-arm DB Bench Press x 6-8/arm
    2 – 30 second Handstand Hold
    3 – 1-arm Ring Row x 6-8/side
    4 – 30 second Bar Hang

    15-30:

    For time:
    100m Row
    5 Burpees over the Rower
    200m Row
    10 Burpees over the Rower
    300m Row
    15 Burpees over the Rower
    400m Row
    20 Burpees over the Rower
    500m Row
    25 Burpees over the Rower

    30-45:

    5 sets, with no rest:
    30 second Front Plank
    30 second Side Plank L
    30 second Chinese Plank
    30 second Front Plank R

    CONTINUE READING
  • Workout of the Day – Wednesday, September 12, 2018

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

    12 minutes to complete 3 sets:
    Ring Pull-ups x 5 @31X1 tempo
    Seated DB Strict Press x 8/arm @ 31X1 tempo

    4 rounds of the following:

    3 minute AMRAP:
    6 Toes to Bar
    6 KB Swings (70/55)
    6 Hand-release Push-ups
    15 Double-unders
    1 minute Rest

    *You may pick up where you left off after each rest interval.

    E2 x 6:
    Sets 1-3: 2 Push Press + 3 Power Jerk
    Sets 4-6: 2 Split Jerks @ 70%

    4 rounds of the following:

    3 minute AMRAP:
    6 Toes to Bar
    6 KB Swings (70/55)
    6 Hand-release Push-ups
    15 Double-unders
    1 minute Rest

    *You may pick up where you left off after each rest interval.

    Assault Bike
    5x:
    90 seconds @ 50-60%
    30 seconds @ 90-95%
    Try to maintain a consistent RPM during your “rest” and “work” rounds.

    CONTINUE READING
  • Workout of the Day – Tuesday, September 11, 2018

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

    E2.5 x 4:
    Hover Deadlift x 10 @ 31X1 tempo
    Start around 40-50% of 1RM and build from there, with strict adherence to the prescribed tempo. 

    For time:
    Buy in: 1000m Row
    Then, complete 5 rounds of:
    10 Hang Power Cleans (95/65)
    10 Front Rack Reverse Lunges (95/65)
    Then, cash out with: 1000m Row

    *Fitness: Substitute 2xDB @ 50/35 for the barbell.

    6 rounds:
    30 sec Side Plank R
    30 sec Side Plank L
    30 sec Rest
    *Add leg lift to side plank if able.

    CONTINUE READING
  • Workout of the Day – Monday, September 10, 2018

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

    See a few more details about this month’s programming below. But first, here’s what to expect this week:

    Monday – Snatch/Back Squat, Bike/OHS/BBJO
    Tuesday – Tempo Deadlifts, Row/HPC/Lunge
    Wednesday – Push Press/Jerk, Interval Conditioning
    Thursday – Monster Mash
    Friday – Clean/Front Squat, Thruster/Pull-up
    Saturday – Bench Press/Row, Bike/Burpee/Carry

    Here is the strength/skill breakdown for this block of programming. You will see these elements programmed five days per week (Mon-Wed and Fri-Sat). Thursdays will remain a Monster Mash-style day, which may or may not contain a strength-based element. Since there are 7 different progressions in this strength block, you will not see every one of these each week, and they will rotate days. So, for example, last week we had 4 strength/skill days (Tue, Wed, Fri, Sat), with Monday being the holiday. So last week, we had our first exposure to strength days 1-4. This week, we have days 5-7 on Mon-Wed, and then the 2nd exposure to days 1-2 on Fri-Sat.

    Day 1 Fitness: Front Squat & Unilateral Lower Body Pulling (e.g. 1-leg RDL). Sport: Clean & Front Squat
    Day 2 – Bench Press & Upper Body Pull (currently Horizontal Ring Row)
    Day 3 – Gymnastics (Strict T2B, Pull-up Holds & Free-standing Handstands)
    Day 4 – Grip, Core & General Accessory Work (sleds, carries, ropes, holds, etc.) – this day will vary.
    Day 5 – Fitness: Jumping, Unilateral Lower Body Pushing (e.g. Split Squat) & Back Squat. Sport: Snatch/OHS & Back Squat.
    Day 6 – Deadlift
    Day 7 Fitness: Upper Body Pull & Push. Sport: Push Press & Split Jerk

    12 minutes to complete 3 sets:
    Seated Box Jump x 5
    Front Foot Elevated* DB/KB Split Squat x 8/leg @ 31X1 tempo
    *Elevate front foot on a 45 lbs plate. 

    EMOM x 5:
    Back Squat x 6 @ 50-60%

    E5 x 3:
    20/14 cal Assault Bike
    10 2xKB Overhead Reverse Lunges (45/30)
    10 Burpee Box Jump Overs (24/20)

    E2 x 6:
    Sets 1-3: 2 Power Snatch + 3 OHS
    Sets 4-6: 2 Snatches @ 70%

    EMOM x 5:
    Back Squat x 6 @ 50-60%

    E5 x 3:
    20/14 cal Assault Bike
    15 OHS (95/65)
    10 Burpee Box Jump Overs (24/20)

    CONTINUE READING
  • Workout of the Day – Saturday, September 8, 2018

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

    35 minute AMRAP:
    3 Rope Climbs
    10/7 cal Assault Bike
    10 2xKB Deadlifts (70/55)
    2 gym-length Farmer’s Carry (70/55)
    15 Slam Ball Slams (20/12)
    300m Slam Ball Carry

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, September 7, 2018

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

    EMOM x 12:
    1 – Strict T2B x 6 @ 31X1 tempo
    2 – Supinated Grip Chin-up Hold x 20-30 seconds
    3 – Free-standing Handstand Hold x 20-30 seconds

    15 minute AMRAP:
    200m Run
    12 Hand-release Push-ups

    CONTINUE READING
  • Workout of the Day – Thursday, September 6, 2018

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

    0-15:

    For time:
    9 2xKB Squat Cleans (70/55)
    15 KB Snatch, alternating (70/55)
    21 2xKB Thrusters (70/55)
    (10 minute cap)

    15-30:

    4 rounds for time:
    15 Wall-balls (20/14)
    6 Strict C2B Pull-ups
    6 Pike Parallette Push-ups*
    (10 minute cap)
    *Feet on box for the pike push-ups. 

    30-45:

    7 rounds for time:
    35 Double-unders
    7 Kettlebell Swings (70/55)
    20 Second L-Sit Hold on Parallettes
    (10 minute cap)

    Today’s Monster Mash is courtesy of the originator of the format, Pat Sherwood of CrossFit Linchpin.

    0-15:

    For time:
    9 Squat Cleans (135/95)
    15 Power Snatch (135/95)
    21 Thrusters (135/95)
    (10 minute cap)

    15-30:

    4 rounds for time:
    15 Wall-balls (20/14)
    12 C2B Pull-ups
    9 Handstand Push-ups
    (10 minute cap)

    30-45:

    7 rounds for time:
    35 Double-unders
    7 Kettlebell Swings (70/55)
    5 Strict Ring Dips
    (10 minute cap)

    CONTINUE READING
  • Workout of the Day – Wednesday, September 5, 2018

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

    4 sets each of:
    Bench Press x 10, 10, 8, 6 @ 31X1 tempo
    Horizontal Ring Row x 10, 10, 8, 6 @ 31X1 tempo
    Rest ~60 seconds between sets.

    15 minute AMRAP:
    150/125m Row
    10 KB Swings (55/35)
    5 Burpees over the Rower

    Assault Bike
    5x:
    1 minute @ 50-60%
    1 minute @ 85-90%
    Try to maintain a consistent RPM during your “rest” and “work” rounds.

    CONTINUE READING
  • Workout of the Day – Tuesday, September 4, 2018

    By Coach Quinn | In WOD | on September 3, 2018

    Hey Undefeated,

    What a great experience at Monday’s Holiday WOD! This marks the end of our Summer programming cycle and the start of the first of two 7-week Fall cycles. The focus for the Fall at Undefeated will shift gently back towards building strength and skill. With strength sessions incorporating more volume of work, you will see some of the metcons get a little shorter in length, but higher in intensity. Today’s workout will gently ease into that style – you’ll see some challenging strength work to start us off, and a metcon that looks relatively tame but will tax your legs and your grip if you push the pace.

    The full programming preview will come later this week (still catching up on things after a restful weekend at the lake).

    Looking forward to a fun and challenging Fall programming cycle. Enjoy!

    ~ Coach Quinn

    12 minutes to complete 3 sets:
    Front Squat x 5 @ 3331 tempo
    1-leg KB RDL x 8/leg @31X1 tempo
    *The front squat tempo is very slow. Each rep should take 10 seconds. Start with the empty bar and build as able. 

    4 rounds for time:
    16 2xDB Walking Lunges (50/35)
    12 Toes to Bar

    E2 x 6:
    Sets 1-3: 2 Power Cleans + 3 Front Squats
    Sets 4-6: 3 Cleans @ 70% of Clean 1RM
    *Sets 1-3 should be in the 50-70% of clean 1RM range. This is two power clean (not touch and go), followed by 3 front squats. Sets 4-6 should also not be touch and go. Reset for each rep. 

    4 rounds for time:
    16 2xDB Walking Lunges (50/35)
    12 Toes to Bar

    6 rounds:
    20 sec Side Plank R
    20 sec Side Plank L
    20 sec Rest
    *Add leg lift to side plank if able.

    CONTINUE READING
  • Workout of the Day – Monday, September 3, 2018

    By Coach Quinn | In WOD | on September 3, 2018

    LABOUR DAY WORKOUT @ 4pm!

    Join us today at 4pm for a holiday WOD! Feel free to bring friends and family to join in the workout, which will be beginner-friendly. Please ask any new attendees to create an online profile and sign our online waiver by following this link.

    Stick around after the workout for a BBQ and games. Feel free to bring a few beverages to enjoy!

    See you at 4!

    ~ Dan, Will, Rich & the whole Undefeated Team

    CONTINUE READING
  • Workout of the Day – Saturday, September 1, 2018

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

    After a thorough warm-up, complete:

    20 minute AMRAP:
    300m Run
    2 rounds of “Cindy” OR “Modified Mary”

    Each round of “Cindy”:
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    Each round of “Modified Mary”:
    5 HSPU
    10 Pull-ups
    10 Pistols

    This is our only work piece for today, so give this everything you’ve got. Compare results to Saturday, July 21, 2018.

    Finish with 10-15 minutes of coach-led stretching/mobility.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
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