WOD'S ARCHIVE

  • Workout of the Day – Saturday, June 24, 2017

    By Coach Quinn | In WOD | on June 23, 2017

    E90s x 9 (3 rounds):
    1 – Ring Swing Pull-ups (with optional lever rock) x 8-12
    2 – Paralette Extensions x 8-12
    3 – Top of Dip Holds x 6 5-second holds

    35 minute AMRAP:
    800m Run
    70 1-arm KB Swings, alternating (35/25)
    60 1-arm KB Push Jerk, total (35/25)
    500m Row
    40 Walking Lunges
    30 Hollow Rocks
    200m Sled Drag (3/2 plates)
    10 Bar Muscle-ups or Jumping Bar Muscle-ups

    E90s x 9 (3 rounds):
    1 – Ring Swing Pull-ups (with optional lever rock) x 8-12
    2 – Paralette Extensions x 8-12
    3 – Top of Dip Holds x 6 5-second holds

    35 minute AMRAP:
    800m Run
    70 1-arm KB Swings, alternating (35/25)
    60 1-arm KB Push Jerk, total (35/25)
    500m Row
    40 Walking Lunges
    30 Hollow Rocks
    200m Sled Drag (3/2 plates)
    10 Bar Muscle-ups or Jumping Bar Muscle-ups

    Bike/Swim/Walk/Hike
    Get outside and get sweaty for at least 30-60 minutes each day this weekend!

    CONTINUE READING
  • Workout of the Day – Friday, June 23, 2017

    By Coach Quinn | In WOD | on June 22, 2017

    E2 x 6:
    Hang Clean x 2-3 reps
    *Aim for heavier than Monday, June 12.

    3 rounds, for individual times:
    30/20 cal Assault Bike
    22 Box Step-ups
    14 Ball Slams
    6 Burpee Box Jump Overs
    Rest 2-3 minutes between rounds.

    E2 x 6:
    Clean & Jerk x 1 @ 80-90%

    3 rounds, for individual times:
    30/20 cal Assault Bike
    22 Box Step-ups
    14 Ball Slams
    6 Burpee Box Jump Overs
    Rest 2-3 minutes between rounds.

    Capacity

    Run to the train tracks and back (~3km) at a conversational pace.

    CONTINUE READING
  • Workout of the Day – Thursday, June 22, 2017

    By Coach Quinn | In WOD | on June 21, 2017

    “Monster Mash” Thursday

    With a running clock, perform the following:

    0:00-15:00

    EMOM x 12:
    1 – Assault Bike x 12/9 cals
    2 – DB Reverse Fly x 15-20
    3 – Cossack Lunge x 12

    15:00-30:00

    10 minute AMRAP:
    300m Run
    1 gym-length Bear Crawl

    30:00-

    12 rounds for time:
    8 Wall-balls (20/14)
    6 Toes to Bar
    4 Burpees
    *The Sport/Fitness weight on the wall-balls is 20/14. If you choose to scale this weight up, you MUST go unbroken and maintain a steady pace in the other movements. The aim is to move efficiently, minimize transition time, and eliminate static rest.

    Bulletproof
    10 minutes of soft tissue work:
    – Foam roll to lats
    – Barbell smash to calves and forearms
    – Lacrosse ball to pecs and mid-back

    CONTINUE READING
  • Workout of the Day – Wednesday, June 21, 2017

    By Coach Quinn | In WOD | on June 20, 2017

    E2 x 7:
    Back Squat x 3
    *Aim for a load heavier than Saturday, June 10. Between sets, foam roll quads or t-spine, or otherwise use your time for self-maintenance as appropriate. 

    EMOM x 15:
    1 – 10 Ring Rows + 10 Burpees
    2 – 6 KB Snatch/arm (55/35)
    3 – Side Plank x 20/20 seconds

    E2 x 7:
    Back Squat x 3 @ 80%
    *Between sets, foam roll quads or t-spine, or otherwise use your time for self-maintenance as appropriate. 

    EMOM x 15:
    1 – 10 Pull-ups + 10 Burpees
    2 – 5 Power Snatches (155/105)
    3 – Side Plank x 20/20 seconds

    Aerobic Capacity

    EMOM x 10:
    1 – Row 250/200m
    2 – 100 Single skips

    CONTINUE READING
  • Workout of the Day – Tuesday, June 20, 2017

    By Coach Quinn | In WOD | on June 19, 2017

    EMOM x 10:
    1 – Box Incline Push-up x 5-10
    2 – 1-arm Bent Over DB Row x 6-8/arm
    *For the Bent Over DB Row, you may brace against your box with the other arm, or use a bench. 

    E4 x 5 (20 minutes):
    10/7 cal Assault Bike
    7 Sandbag Thrusters
    14 GHD Hip Extensions
    21 Double-unders
    *The coach will stagger the start for access to the GHD.

    EMOM x 10:
    1 – Strict HSPU x 5-10
    2 – Pendlay Row x 5

    E4 x 5 (20 minutes):
    10/7 cal Assault Bike
    7 Thrusters (135/95)
    14 GHD Hip Extensions
    21 Double-unders
    *The coach will stagger the start for access to the GHD.

    Tabata Core (8 minutes)

    4 total rounds of 20 seconds work, 10 seconds rest:
    1 – Front Plank Up-Up-Down-Down
    2 – Side Plank Leg Lifts (Left)
    3 – Side Plank Leg Lifts (Right)
    4 – Hollow Tucks

    CONTINUE READING
  • Workout of the Day – Monday, June 19, 2017

    By Coach Quinn | In WOD | on June 18, 2017

    E45s x 12 (9 minutes):
    Deadlift x 1
    *Begin at 70% and maintain or build across 12 sets.

    3 rounds for time:
    500/400m Row
    40 Air Squats
    30 Abmat Sit-ups
    20 Push-ups
    10 Ring Rows

    E45s x 12 (9 minutes):
    Deadlift x 1
    *Begin at 70% and maintain or build across 12 sets.

    3 rounds for time:
    500/400m Row
    40 Air Squats
    30 Abmat Sit-ups
    20 Push-ups
    10 C2B Pull-ups

    Aerobic Capacity

    3 rounds:
    2 minute Assault Bike (hard)
    3 minutes Rest

    CONTINUE READING
  • Regional Reflections – by Chris MacLean

    By Coach Dan | In WOD | on June 18, 2017

    Regional Reflections

    by Chris MacLean

    It’s hard to believe it’s just under two weeks since our team headed off to Portland to compete at the Reebok CrossFit West Regionals. What was the culmination of months of training, sacrifice, and preparation went by in a flash for all of us lucky enough to be chosen to represent the community of Undefeated CrossFit.

    The dynamic of the team this year was very different. As many know, our team had drastically changed than in previous years. Having to rebuild the female side of our team almost from scratch, we recruited two amazingly talented athletes, Kate and Lisa, from the greater Winnipeg and Manitoba CrossFit community. Luckily for us, they agreed to come on board and help us out in our quest to compete again at the Regional level. In a move typical of a storybook ninja, our very own Coach Leonie came out of nowhere to dial in her training and nutrition and crush the Open, solidly earning a spot on the team as well. As for the guys, it was a rag-tag crew if I’ve ever seen one. We had Jarrett, our seasoned (4 year) veteran who continues to amaze us with his athletic prowess despite his burger munching and the occasional beer, who narrowly missed a spot to compete as an individual. Myself, in my 40th year on this planet trying to prove to everyone that I’m actually as old as I act. Then there is Mason, our 18 year old rookie who, through inspiring dedication, proved that he was the right man to round out our team and represent our community.

     

    For myself, it was the sixth Regional event that I have attended and the second one as an athlete. The venue, the Portland Expo center, was very well appointed compared to previous Regionals. With the stands a little closer in, it allowed for a much more intimate fan-athlete experience. We were so close we could feel the crowd’s energy as we were corralled before each and every event, only adding to the excitement, anticipation, and of course pre-game anxiety. In spite of all that, our athletes handled themselves like professionals, rising to the occasional and putting everything they had into each event.

    As with any competition, some things went much better than in practice and some not as much. The worm proved to be a formidable challenge in each event it was involved, allowing us to demonstrate the ability to perform as a cohesive unit under pressure. It was in the worm events that I was most proud of our athletes as no matter how difficult it got or in the face of things going off the rails, each and every member of our team kept a calm, professional demeanor, trusting one another and sticking to the plan. There were many teams in attendance that cannot lay claim to this fact. In non-worm events, we got to show off some of our individual skill. From Mason’s ridiculous amount of toes to bar, Leonie’s amazing strict handstand push-ups, Kate’s beautiful chest to bar butterfly pull-ups, Jarrett’s lightning fast Assault bike dominance, to Lisa literally “dummying” the 50lb. dumbbell snatches, the crowd in Portland and at home got to see the finished product of all of these athletes hard work throughout the training season.

    Of course none of this would have been possible without the support and dedication of not only our community, management, and ownership at Undefeated CrossFit but of course, our coach, Pascal. I ambushed poor Pascal after I found out how much we shared a passion for athlete development in a competitive CrossFit environment. Little did he know that I was a master of manipulation and before he knew it, he was head coach of a team he barely knew, complete with all of the issues and drama that comes with high level athletes and high competition personalities. As he does with everything in life, Pascal handled it perfectly. Not only did he do this while trying to build his professional business at LindenWoods Chiropractic but also while his incredibly patient (and hot) wife Renee-Claire was carrying and eventually delivering their beautiful daughter, Stella. Compile that with the roller-coaster of training with and coaching the team, Pascal, in true gentlemanly fashion, made the tough decision to give up his spot on the team to make way for Mason to make his Regionals debut and represent Undefeated in Portland. Not many will know how difficult a sacrifice this was, especially when you’re the one making the final call and I will forever been inspired at the selfless way that Pascal handled it.

    Oh, I almost forgot, there was this Rich guy there too! He decided to go ahead and FUCKING ANNIHILATE the Open this year and come out on a trip to Portland! Some of you may not know, but I have a knack for taking in CrossFit “strays” as Rhea likes to call it. I got to see first-hand the inspiring journey that Rich took on. Rich’s entire year was based around training for and competing at Regionals. He set a goal for himself to be 12th in this year’s Open in Canada West and guess what? He was 12th! If you ever want to see what precision focus and rocksteady determination looks like, look no further than Richard Deschamps. Rich made us all proud in his debut at the Regionals. He recorded many personal records in the events as compared to his training and he was able to make it through the weekend unscathed with a smile on his face and a fire in his belly.

     

    As the competitive season winds down for most of our athletes, you may have started seeing them in your classes. Get to know them, they want to get to know you! They may feel a bit out of place or new since they aren’t used to training with you incredible people that make up our family and community at Undefeated. Make sure to say hi! Many don’t understand how important the community is to a team. We can’t do what we do without you. It isn’t the competitors that make the team, it is the community that does. We were lucky to be able to represent you, our family and community at the West Regionals in Portland and we hope that we gave you something to cheer about and we hope that we made you proud.

    We are Undefeated!

    CONTINUE READING
  • Workout of the Day – Saturday, June 17, 2017

    By Coach Quinn | In WOD | on June 16, 2017

    EMOM x 10:
    1 – DB Bench Press x 10
    2 – Strict Pull-up x 5
    *Heavier than Tuesday, June 6.

    30 minute AMRAP:
    200m KB Farmer’s Carry (55/35)
    200m Sled Drag (3/2 plates)
    400m Slamball Run (20/12)
    400m Overhead Plate Carry (45/25)

    EMOM x 10:
    1 – Bench Press x 5
    2 – Strict Pull-up x 5
    *Heavier than Tuesday, June 6.

    30 minute AMRAP:
    200m KB Farmer’s Carry (55/35)
    200m Sled Drag (3/2 plates)
    400m Slamball Run (20/12)
    400m Overhead Plate Carry (45/25)

    Bike/Swim/Walk/Hike
    Get outside and get sweaty for at least 30-60 minutes each day this weekend!

    CONTINUE READING
  • Workout of the Day – Friday, June 16, 2017

    By Coach Quinn | In WOD | on June 15, 2017

    E2 x 6:
    Hang Snatch x 3
    *Aim to build up to a weight heavier than last week, but prioritize sound positions and quality movement!

    15 minute AMRAP:
    300m Run
    8 1xDB Overhead Step-back Lunges (4/arm, alternating legs, 60/45)
    12 Bar-Facing Burpees

    E2 x 6:
    Snatch x 2 @ 70-80%

    18 minute AMRAP:
    300m Run
    8 Overhead Squats (115/75)
    12 Bar-Facing Burpees

    Capacity

    6-10 rounds of:
    Row 150m
    25 Double-unders

    CONTINUE READING
  • Workout of the Day – Thursday, June 15, 2017

    By Coach Quinn | In WOD | on June 14, 2017

    “Monster Mash” Thursday

    With a running clock, perform the following:

    0:00-15:00

    For time:
    25 Deadlifts (225/155)
    400m Run
    15 Deadlifts (225/155)
    800m Run

    15:00-30:00

    12 minute AMRAP:
    20 Medicine Ball Squats
    15 Medicine Ball Shoulder to Overhead
    10 Toes to Bar
    *For the MB Squats, hold the ball on either shoulder. Perform the MB S2O as a push press or push jerk. 

    30:00-

    EMOM x 12:
    1 – GHD Sit-ups (to parallel) or Abmat Sit-ups x 15
    2 – Ring Biceps Curls x 10-15
    3 – Dumbbell Reverse Flys x 20

    Bulletproof
    10 minutes of soft tissue work:
    – Foam roll to lats
    – Barbell smash to calves and forearms
    – Lacrosse ball to pecs and mid-back

    CONTINUE READING
  • Workout of the Day – Wednesday, June 14, 2017

    By Coach Quinn | In WOD | on June 13, 2017

    E2 x 4:
    DB Front Rack Reverse Lunges x 12 reps, alternating
    *Aim to use the same load or heavier than Saturday, June 3 (this time for 2 more reps)!

    5 sets of the following:
    3 minute AMRAP:
    7 Wall-balls (24/20)
    6 Russian KB Swings (55/35)
    5 Push-ups
    4 Ring Rows
    1 minute rest.
    *You may re-start where you left off at the end of each AMRAP. 

    E2 x 4:
    Front Squat x 2.2 @ 80%
    *This is a “cluster set” – 2 reps, re-rack for a 10 second rest, then 2 more reps. 

    5 sets of the following:
    3 minute AMRAP:
    7 Wall-balls (24/20)
    6 Overhead KB Swings (55/35)
    5 Push-ups
    4 Pull-ups
    1 minute rest.
    *You may re-start where you left off at the end of each AMRAP. 

    Aerobic Capacity

    Assault Bike
    3 mins @ 80%
    3 mins @ 50%
    3 mins @ 90%

    CONTINUE READING
  • Workout of the Day – Tuesday, June 13, 2017

    By Coach Quinn | In WOD | on June 12, 2017

    EMOM x 12 (4 sets):
    1 – Ring Swing Pull-ups x 8-12
    2 – Plank Shift with Reach  x 8-12
    3 – Compression Sit-up x 8-12

    12 minute AMRAP:
    3 Strict C2B Pull-ups
    6 2xKB Push Jerk (35/25)
    9 Box Jumps (24/20)

    Tabata Core (8 minutes)
    4 total rounds of 20 seconds work, 10 seconds rest
    1 – Front Plank Up-Up-Down-Down
    2 – Side Plank Leg Lifts (Left)
    3 – Side Plank Leg Lifts (Right)
    4 – Hollow Tucks

    EMOM x 12 (4 sets):
    1 – Ring Swing Pull-ups x 8-12
    2 – Plank Shift with Reach  x 8-12
    3 – Compression Sit-up x 8-12

    12 minute AMRAP:
    2 Muscle-ups
    4 Handstand Push-ups
    8 KB Snatches (4 per arm, 55/35)

    Tabata Core (8 minutes)
    4 total rounds of 20 seconds work, 10 seconds rest
    1 – Front Plank Up-Up-Down-Down
    2 – Side Plank Leg Lifts (Left)
    3 – Side Plank Leg Lifts (Right)
    4 – Hollow Tucks

    Bulletproof
    2 sets:
    20 GHD Sit-ups (to parallel)
    20 GHD Hip Extensions

    CONTINUE READING
  • Workout of the Day – Monday, June 12, 2017

    By Coach Quinn | In WOD | on June 11, 2017

    *RE-POST: In case you missed it last week, this is what we are working on this cycle.

    Weekly Variation:
    This new block will rotate each week, such that we will no longer be performing the same strength/skill pieces on consistent days of the week. This will allow members who always train on certain days to get some exposure to each movement. That said, if you wish to see consistent progress in a movement (e.g. Back Squat), make sure you look at the week preview and plan to attend those sessions! However, there are a few things you can expect to stay the same each week:

    • Thursdays will feature a Monster Mash (3 workouts, one every 15 minutes)
    • Saturdays will always involve a longer, aerobic conditioning piece

    Strength & Skill Cycle:
    The strength/skill cycle will involve eight distinct days, for exposure to a wide variety of movements. The Sport program can expect the movements to run in this order (excluding Monster Mash Thursdays):

    1. Back Squat
    2. Clean & Jerk
    3. Gymnastics: Pulling Focus (e.g. Muscle-up/Pull-up)
    4. Front Squat
    5. Snatch
    6. Upper Body Strength (Bench Press/Strict Pull-up)
    7. Deadlift
    8. Gymnastics: Pushing Focus (e.g. HSPU/Dip)

    *Note: the Fitness program will follow a similar template, but with a greater variety of single and double-limb movements.

    Metcons:
    Expect a fun variety of challenging conditioning pieces. You will see a good mix of EMOMs, intervals and traditional CrossFit task- and time-priority WODs. Look for a continued emphasis on aerobic capacity (longer, paced conditioning), particularly with the EMOM and interval work. I will be trying to get the class outside as often as possible, to take advantage of our short summer season!

    E2 x 6:
    Hang Clean x 3
    *Aim to increase the load compared to Wednesday, May 31.

    E2 x 9 (3 sets of each for 18 minutes total):
    1 – 60 second AMRAP: 2-handed KB Cleans (55/35)
    2 – 25/15 cal Assault Bike
    3 – 100 Double-unders or 150 Single skips

    *Post total power cleans to whiteboard.

    E2 x 6:
    Clean & Jerk x 2 @ 70-80%

    E2 x 9 (3 sets of each for 18 minutes total):
    1 – 60 second AMRAP: Power Cleans @ 95/65
    2 – 25/15 cal Assault Bike
    3 – 100 Double-unders

    *Post total power cleans to whiteboard.

    3 sets:
    400m Run
    Rest 1:1

    CONTINUE READING
  • Workout of the Day – Saturday, June 10, 2017

    By Coach Quinn | In WOD | on June 9, 2017

    E2 x 6:
    Back Squat x 4
    *Aim for a weight heavier than the sets of 5 on Tuesday, May 30.

    25 minute AMRAP:
    300m Run
    250m Row
    50 Double-unders or 100 Singles

    E2 x 6:
    Back Squat x 4 @ 75%

    25 minute AMRAP:
    300m Run
    250m Row
    50 Double-unders or 100 Singles

    Bike/Swim/Walk/Hike
    Get outside and get sweaty for at least 30-60 minutes each day this weekend!

    CONTINUE READING
  • Workout of the Day – Friday, June 9, 2017

    By Coach Quinn | In WOD | on June 8, 2017

    EMOM x 10:
    1 – Seated DB Press x 6/arm
    2 – DB Bench Row x 6/arm

    EMOM x 15:
    1 – 8 KB Snatch/arm
    2 – 10 Ring Rows + 20 Double-unders or 30 Single skips
    3 – 16 KB Front Rack Step-ups (8/arm)

    EMOM x 10:
    1 – Strict HSPU x 5-10
    2 – Pendlay Row x 5
    *Go as heavy as you can on the Pendlay Row, while maintaining a strong, neutral spine position.

    EMOM x 15:
    1 – 6 Power Snatch (115/80)
    2 – 6 Chest to Bar Pull-ups + 20 Double-unders
    3 – 12 Box-over Burpees
    *Perform each snatch from a reset on the floor (no touch n’ go).

    Capacity
    5 sets:
    1 minute of Single Skips
    30 seconds of Side Plank, per side

    CONTINUE READING
  • Workout of the Day – Thursday, June 8, 2017

    By Coach Quinn | In WOD | on June 7, 2017

    “Monster Mash” Thursday

    With a running clock, perform the following:

    0:00-15:00

    For time:
    400m Medball Run
    50 Wall-balls (20/14)
    400m Medball Run
    12 minute cap.

    15:00-30:00

    12 minute AMRAP:
    10 Toes to Bar
    10 KB Shoulder to Overhead + 1 gym-length Overhead Carry (Right)
    10 KB Shoulder to Overhead + 1 gym-length Overhead Carry (Left)

    30:00-

    EMOM x 12:
    1 – GHD Hip Extension x 12-15
    2 – DB Biceps Curls x 10-15
    3 – Band Pull-aparts x 20-30

    Bulletproof
    10 minutes of soft tissue work:
    – Foam roll to lats
    – Barbell smash to calves and forearms
    – Lacrosse ball to pecs and mid-back

    CONTINUE READING
  • Workout of the Day – Wednesday, June 7, 2017

    By Coach Quinn | In WOD | on June 6, 2017

    E30s x 16 (8 minutes):
    Deadlift x 1
    *Begin at 70% and maintain or build across 16 sets.

    6 sets:
    Assault Bike x 15/12 cals
    Prowler Push x 100m (50m out and back)
    Rest 2-3 minutes between efforts.
    *Move as fast as you can on the bike and the prowler.

    E30s x 16 (8 minutes):
    Deadlift x 1
    *Begin at 70% and maintain or build across 16 sets.

    6 sets:
    Assault Bike x 15/12 cals
    Prowler Push x 100m (50m out and back)
    Rest 2-3 minutes between efforts.
    *Move as fast as you can on the bike and the prowler.

    Aerobic Capacity
    4 sets:
    300m Run
    Rest 1:1

    CONTINUE READING
  • Workout of the Day – Tuesday, June 6, 2017

    By Coach Quinn | In WOD | on June 5, 2017

    EMOM x 10:
    1 – DB Bench Press x 10
    2 – Strict Pull-up x 5

    For time:
    50 Double-unders
    21 1-arm DB Hang Power Cleans per arm (50/35)
    400m Run
    50 Double-unders
    15 1-arm DB Hang Power Cleans per arm (60/45)
    400m Run
    50 Double-unders
    9 1-arm DB Hang Power Cleans per arm (70/55)
    400m Run
    50 Double-unders

    EMOM x 10:
    1 – Bench Press x 5
    2 – Strict Pull-up x 5

    For time:
    50 Double-unders
    21 Power Cleans (95/65)
    400m Run
    50 Double-unders
    15 Power Cleans (135/95)
    400m Run
    50 Double-unders
    9 Power Cleans (185/125)
    400m Run
    50 Double-unders

    Bulletproof
    2 sets:
    20 GHD Sit-ups (to parallel)
    20 GHD Hip Extensions

    CONTINUE READING
  • Workout of the Day – Monday, June 5, 2017

    By Coach Quinn | In WOD | on June 4, 2017

    Regional Update

    It feels surreal to be sitting here at my computer in my hotel room in Portland typing this. It feels like moments ago that the competition season was starting in September and an entire group of people were gearing up to vie for a spot on the Undefeated Regional Team and a few were trying to make it to Portland as individual’s.

    Whatever their goals were, every single one of those athletes had successes and reached new heights because they trained as a group and they trained as a team. Not one person that represented Undefeated this weekend here in Portland would be here without our “Unleashed” crew. As the CrossFit Open narrowed down our team selection and our athletes earned their spots, both on the team and individually those Athletes fell a bit out of touch with our general membership and I understand. These athletes dedicated their lives, many of them making sacrifices to be able to reach their goal of being here, and being able to represent Undefeated on the regional stage.

    Every person that was here, Rich Deschamps, Jarrett Cherepak, Chris MacLean, Mason Gobert, Leonie Coulson, Kate Nizio and Lisa Allmendinger, I owe a huge thank you to.

    These were the people that went out on the floor this weekend as I sat there through every one of their events. Often I sat there on pins and needles, my heart racing, and imagine, I was only on the sidelines. I can only guess at how nervous and exciting these moments were for these seven. Know that I couldn’t take my eyes off of you, and I’m sure many of our friend and family at home were the same. The same as I am so proud of all of you. There isn’t one of you that didn’t go out there and give every ounce of effort, through blood, sweat and more blood, you all won as far as I am concerned. I could not have asked for a better batch of Athletes to represent Undefeated CrossFit.

    So from the bottom of my heart, I want to thank everyone that helped Rich, Jar, Chris, Mason, Leo, Kate and Lisa get here and supported their journey. None of us could have done this alone. Truly to be successful in this sport it take a community and know that all of you, you have my support always.

    sincerely

    Dan

    As you may have noticed, last week we started a new block of programming. Here’s what to expect going forward:

    Weekly Variation:
    This new block will rotate each week, such that we will no longer be performing the same strength/skill pieces on consistent days of the week. This will allow members who always train on certain days to get some exposure to each movement. That said, if you wish to see consistent progress in a movement (e.g. Back Squat), make sure you look at the week preview and plan to attend those sessions! However, there are a few things you can expect to stay the same each week:

    • Thursdays will feature a Monster Mash (3 workouts, one every 15 minutes)
    • Saturdays will always involve a longer, aerobic conditioning piece

    Strength & Skill Cycle:
    The strength/skill cycle will involve eight distinct days, for exposure to a wide variety of movements. The Sport program can expect the movements to run in this order (excluding Monster Mash Thursdays):

    1. Back Squat
    2. Clean & Jerk
    3. Gymnastics: Pulling Focus (e.g. Muscle-up/Pull-up)
    4. Front Squat
    5. Snatch
    6. Upper Body Strength (Bench Press/Strict Pull-up)
    7. Deadlift
    8. Gymnastics: Pushing Focus (e.g. HSPU/Dip)

    *Note: the Fitness program will follow a similar template, but with a greater variety of single and double-limb movements.

    Metcons:
    Expect a fun variety of challenging conditioning pieces. You will see a good mix of EMOMs, intervals and traditional CrossFit task- and time-priority WODs. Look for a continued emphasis on aerobic capacity (longer, paced conditioning), particularly with the EMOM and interval work. I will be trying to get the class outside as often as possible, to take advantage of our short summer season!

    E90s x 8:
    Hang (Power) Snatch x 3

    E2 x 10 (5 sets of each, 20 minutes):
    1 – Row 500/400m
    2 – Front Plank Hold x 1 minute

    E90s x 8:
    Snatch x 2 @ 60-70%

    E2 x 10 (5 sets of each, 20 minutes):
    1 – Row 500/400m
    2 – Front Plank Hold x 1 minute

    Capacity:
    Assault Bike x 10 mins @ 70-80%

    CONTINUE READING
  • Workout of the Day – Saturday, June 3, 2017

    By Coach Quinn | In WOD | on June 2, 2017

    E2 x 4:
    2xDB Front Rack Reverse Lunges x 10, alternating

    Complete 5 sets of the following:

    4 minute AMRAP:
    10 Wall-balls (20/14)
    10 Box Jumps (24/20)
    10 KB Swings (70/55)
    10 Push-ups
    10 Ring Rows

    1 minute rest between sets. You may start each set where you left off during the prior set.

    E2 x 4:
    Front Squat x 3 @ 80%

    Complete 5 sets of the following:

    4 minute AMRAP:
    20 Wall-balls (20/14)
    20 Box Jumps (24/20)
    20 KB Swings (70/55)
    15 Push-ups
    15 Pull-ups

    1 minute rest between sets. You may start each set where you left off during the prior set.

    Bike/Swim/Walk/Hike
    Get outside and get sweaty for at least 30-60 minutes each day this weekend!

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