WOD'S ARCHIVE

  • Workout of the Day – Tuesday, March 26, 2019

    By Coach Quinn | In WOD | on March 25, 2019

    E2 x 7:
    Bench Press
    Sets 1-3: 3 reps
    Sets 4-5: 2 reps
    Sets 6-7: 1 rep

    7 rounds for time:
    15 Ball Slams (20/12)
    10/7 cal Row
    5 Box Jumps (30/24)

    Shoulder Stability
    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) with tension on the band. Keep the palms up, the elbows straight, and the shoulder blades down away from the ears. 

    Improve your: Squat Position
    3 sets:
    60 second KB Goblet Squat Hold
    *Keep your chest up and your elbows off your knees! Choose a weight that is challenging but achievable. 

    CONTINUE READING
  • Workout of the Day – Monday, March 25, 2019

    By Coach Quinn | In WOD | on March 24, 2019

    The OPEN is over! Look for updates on the AM vs. PM challenge coming soon!

    This is a transition week as we prepare for the Spring cycle. We will have three opportunities to get outside this week, starting MONDAY. We will also do a little testing this week. Here’s what to expect:

    Monday, Mar 25 – Run/KBS/Push-up/Double-under tester
    Tuesday, Mar 26 – Bench Press, Row/Ball-slam/Box Jump conditioning
    Wednesday, Mar 27 – Deadlift, Rope climb/Press/Core strength endurance
    Thursday, Mar 28 – Monster Mash (with running)
    Friday, Mar 29 – Snatch, Lunge/Thruster/Bike conditioning
    Saturday, Mar 30 – “Triple 2”

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

    Every 7 minutes, for 4 sets, each for time:
    400m Run
    25 Overhead KB Swings (55/35)
    25 Hand-release Push-ups
    40 Double-unders

    Post all 4 times and total time to whiteboard.

    Soft Tissue Suppleness
    5-10 minutes of lacrosse ball smash to:
    – Posterior shoulder
    – Between the shoulder blades
    – Pecs
    – Lats

    Improve your: False Grip
    3 sets:
    3-5 False Grip Ring Pull-ups + 20-30 second False Grip Active Hang
    OR
    10 False Grip Ring Rows

    CONTINUE READING
  • Workout of the Day – Saturday, March 23, 2019

    By Coach Quinn | In WOD | on March 22, 2019

    0-15:

    EMOM x 12 (4 sets):
    1 – Barbell Romanian Deadlift x 8-10 reps
    2 – Ab-wheel or Barbell Rollouts x 8-10 reps
    3 – Med-ball Lateral Throw (powerful) x 8/side

    15-30:

    EMOM x 12 (4 sets):
    1 – 2xDB Box Step-ups x 16
    2 – 2xDB Push-up + Plank Row* x 8
    3 – Handstand Hold x 30 seconds
    *This is a push-up with hands on dumbbells, followed by a 1-arm row. On the next rep, switch the hand that does the row. Complete 8 total push-up+row (4 rows per arm).

    30-:

    EMOM x 12 (4 sets, for total reps):
    1 – Row (cals) x 40 seconds
    2 – Assault Bike (cals) x 40 seconds
    3 – 5 yd Shuttle Runs (line touches) x 40 seconds
    Post total reps to whiteboard.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Rich’s Guide to 19.5

    By Rich Deschamps | In WOD | on March 21, 2019

    Once again, we see thrusters and chest to bar pull-ups being paired together in the final week of the open. I think we were all hoping that we wouldn’t have to do thrusters this year. For those of us who performed last weeks workout scaled and did chin over bar pull-ups or jumping pull-ups, you get to do them again this week! On the plus side, we should know our capacity with them and know how to break them up.

    If we remember 18.5 last year which was a redo of 11.6, we had the same two movements except they ascended in reps instead of descending. Descending reps are easier, so think positively here. Every round you complete you get to complete less reps the following round. If we have done the workout “Fran” (21-15-9 of pull-ups and thrusters), we know how bad it is. I would make the argument that 19.5 should be easier than “Fran” because there are over double the amount of repetitions to complete. More repetitions mean you will have to break it up more often.

    Strategically breaking up these reps in the early rounds and saving ourselves for the later rounds will make a huge difference in this workout. It isn’t about how fast you can get through the first two rounds (33-27), its how fast you can consistently move throughout the whole workout.

    There are 210 repetitions to do total, 105 of each movement. One hundred and five pull-ups is a lot of pulls-ups for anyone and everyone. Break every set up into manageable sets including both the thrusters and the pull-ups. The following are some options on how to break up the rounds into manageable sets.

    Round of 33 12/11/10 10/9/8/6 7/7/7/6/6 8/7/6/5/4/3
    Round of 27 10/9/8 8/7/6/6 6/6/5/5/5 5/5/5/4/4/4
    Round of 21 8/7/6 6/5/5/5 6/5/4/3/3 4/4/4/3/3/3
    Round of 15 6/5/4 4/4/4/3 5/4/3/2/1 3/3/3/2/2/2
    Round of 9 4/3/2 3/2/2/2    

     

    As you can see, I like descending reps. Mentally they are significantly easier to manage, and they take into account the fatigue you will be experiencing, and the diminishing returns you will have for your efforts.

    Breathing efficiently through your reps is going to be very important as usual. When we are doing reps of a gymnastics movement we sometimes forget to breathe and hold our breath. We want to avoid doing this. Finding a time to breathe during our movements is very important. During the thruster taking an extra second at the top of our rep will give us an extra second to breathe. During the pull-up you want to exhale on the way down from the top of the rep.

    There isn’t too much strategy to discuss. We want to focus on breaking up our sets appropriately and managing our fatigue throughout the work out. And lastly have fun! It is the last open workouts of this open, so let’s enjoy it!

    CONTINUE READING
  • Workout of the Day – Friday, March 22, 2019

    By Coach Quinn | In WOD | on March 21, 2019

    Workout 19.5

    33-27-21-15-9 reps for time of:
    Thrusters
    Chest-to-bar pull-ups

    Time cap: 20 minutes

    Men: 95 lbs
    Women: 65 lbs

    Optional Activation Warm-up
    3 rounds:
    3-5 Thrusters
    3-5 C2B Pull-ups
    20 seconds Assault Bike (moderately hard)
    Rest 1 minute.

    Workout 19.5

    33-27-21-15-9 reps for time of:
    Thrusters
    Chin over Bar pull-ups

    Time cap: 20 minutes

    Men: 75 lbs
    Women: 55 lbs

    Optional Activation Warm-up
    Same as RX.

    Workout 19.5

    33-27-21-15-9 reps for time of:
    Thrusters
    Jumping pull-ups

    Time cap: 20 minutes

    Men: 65 lbs
    Women: 45 lbs

    Optional Activation Warm-up
    Same as RX (with jumping pull-ups)

    CONTINUE READING
  • Workout of the Day – Thursday, March 21, 2019

    By Coach Quinn | In WOD | on March 20, 2019

    19.5 reveal tonight at 7pm! See games.crossfit.com for the announcement.

    4 rounds for time:
    10 Deadlifts (225/155)*
    3 rounds of “Cindy”

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

    *Scale the deadlift weight to no greater than 60% of 1RM.

    Shoulder Mobility
    Banded Shoulder Distraction x 2 mins/side
    Banded Shoulder Internal Rotation x 2 mins/side
    T-Spine Foam Roll x 2 mins

    Improve your: Back and Hamstrings
    3 sets:
    GHD Reverse Hypers x 10-15
    Staggered Stance Barbell Good Mornings x 6/leg
    Foam Roller Hamstring Curls x 10

    CONTINUE READING
  • Workout of the Day – Wednesday, March 20, 2019

    By Coach Quinn | In WOD | on March 19, 2019

    EMOM x 10:
    Power Clean
    Sets 1-3: 3 reps
    Sets 4-6: 2 reps
    Sets 7-10: 1 rep
    *If you are still learning the power clean, take this opportunity to practice your technique and only increase the weight as necessary. You may choose a hang variation if recommended by your coach. 

    3 rounds, for max total reps (18 minutes):
    1 minute Row (cals)
    2 minutes rest
    1 minute Rig-length Shuttle Runs
    2 minutes rest

    3 sets:
    15-20 GHD Hip Extensions
    15-20 GHD Sit-ups (to parallel)

    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 – Tuesday, March 19, 2019

    By Coach Quinn | In WOD | on March 18, 2019

    E2 x 7:
    Split Jerk x 5, 5, 5, 3, 3, 3, 3 reps
    *Note: this higher rep scheme is designed to allow for increased training volume at a lower load compared to sport. If you are looking to develop your skill in the Jerk, stick to this scheme. Aim to build consistency across all reps. If you’d like to reduce the volume but increase the intensity, follow the Sport scheme. 

    6 rounds for time:
    11 Box Jump Overs (24/20)
    9 Toes to Bar
    30 second Side Plank R
    30 second Side Plank L

    E2 x 7:
    Split Jerk x 3, 3, 2, 2, 1, 1, 1

    6 rounds for time:
    11 Box Jump Overs (24/20)
    9 Toes to Bar
    30 second Side Plank R
    30 second Side Plank L

    Shoulder Stability
    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) with tension on the band. Keep the palms up, the elbows straight, and the shoulder blades down away from the ears. 

    Improve your: Squat Position
    3 sets:
    60 second KB Goblet Squat Hold
    *Keep your chest up and your elbows off your knees! Choose a weight that is challenging but achievable. 

    CONTINUE READING
  • Workout of the Day – Monday, March 18, 2019

    By Coach Quinn | In WOD | on March 17, 2019

    WEEK OF 19.5 – the last week of the OPEN!

    Here’s what to expect this week:

    Monday, March 18 – Lunge/Bench Row strength, Interval Bike/Thrusters/Double-unders
    Tuesday, March 19 – Jerk skill, Box Jump/T2B/Plank conditioning
    Wednesday, March 20 – Power clean skill, Shuttle/Row intervals
    Thursday, March 21 – Long Breather (Open Prep)
    Friday, March 22 – 19.5 *Friday Night Lights @ 6pm
    Saturday, March 23 – Monster Mash

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

    E2 x 8 (4 sets each):
    1 – Barbell Back Rack Reverse Lunges x 12 reps, alternating
    2 – DB Bench Row x 8-10 reps per arm, as heavy as possible

    5 rounds, for max total reps (15 minutes):
    30 seconds Assault Bike (cals)
    30 seconds rest
    30 seconds Thrusters (95/65)
    30 seconds rest
    30 seconds Double-unders
    30 seconds rest

    Score is total reps, with double-unders divided by 3 (rounded down).

    Soft Tissue Suppleness
    5-10 minutes of lacrosse ball smash to:
    – Posterior shoulder
    – Between the shoulder blades
    – Pecs
    – Lats

    Improve your: False Grip
    3 sets:
    3-5 False Grip Ring Pull-ups + 20-30 second False Grip Active Hang
    OR
    10 False Grip Ring Rows

    CONTINUE READING
  • Workout of the Day – Saturday, March 16, 2019

    By Coach Quinn | In WOD | on March 15, 2019

    0-15:

    EMOM x 12:
    1 – Row 250/200m
    2 – 5 Front Squats (155/105) from the floor
    3 – 10 Push-ups + 20 Double-unders

    15-30:

    12 minutes to build to a daily quality max:
    Deadlift

    30-:

    For time:
    20 Ground-to-Overhead (95/65)
    300/250m Row
    20 Ground-to-Overhead (95/65)

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Rich’s Guide to 19.4

    By Rich Deschamps | In WOD | on March 14, 2019

    Fear the build in rest.

    This workout is a sprint, rest three minutes, and then a second sprint (if we are proficient in the muscle-up). If we are not proficient in the bar muscle-up or scaled pull-up option that we are choosing to do the second part of this workout will become much slower.

    The first couplet of barbell power snatches and burpees should be a fast effort for us. We want to move the barbell efficiently in big sets. Think about going 10 unbroken every round, or 5 and 5. The burpees should be fast but an efficient effort. We don’t want to have any wasted energy on these. An extra step or two on every rep quickly adds a lot of time. Fall into a rhythm and stick with it. This year we are allowed to step in and out of our burpee, we can use this strategically to control our pace and ultimately our breath.

    We want to get through the first three rounds as fast as possible. We do a lot of interval work that is similar to this in our training so don’t worry, you will be able to bring your heart rate and your breathing back under control in those three minutes.

    The bar muscle-up or pull-up is the big separator for athletes here. Like the strict handstand push-ups last week, we need to break these up properly so that we don’t fail any reps. Singles again this week can be a viable strategy. If and when we get to the burpees we want to move with control. Especially if the muscle-ups or pull-ups are challenging for us, the burpees give us an opportunity to rest and recovery a little bit. This doesn’t mean move slow. It means move efficiently and effectively to get through them as quickly as possible while preparing for more pull-up bar work.

    This workout may seem complex, but it is really quite simple. The majority of the reps are burpees so it is important that we practice how we are going to pace and move through these. Burpees should be like running, we have different paces for them that allow us to keep moving. Even if we need to slow down a lot, we should be able to fall into a rhythm where we can keep working. Slow is smooth and smooth is fast.

    This is the second last week of the Open and I hope to see you tomorrow night!

    CONTINUE READING
  • Workout of the Day – Friday, March 15, 2019

    By Coach Quinn | In WOD | on March 14, 2019

    Workout 19.4

    For total time:
    3 rounds of:
    10 snatches
    12 bar-facing burpees
    Then, rest 3 minutes before continuing with:
    3 rounds of:
    10 bar muscle-ups
    12 bar-facing burpees

    Men snatch 95 lb.
    Women snatch 65 lb.
    Time cap: 12 minutes

    Optional Activation Warm-up
    3 rounds:
    4 snatches
    4 burpees
    1-4 bar muscle-ups
    Rest 1 minute.

    For total time:
    3 rounds of:
    10 snatches
    12 bar-facing burpees
    Then, rest 3 minutes before continuing with:
    3 rounds of:
    *5 bar muscle-ups
    12 bar-facing burpees

    Men snatch 75 lb.
    Women snatch 55 lb.
    Time cap: 12 minutes

    Optional Activation Warm-up
    Same as RX.

    For total time:
    3 rounds of:
    10 snatches
    12 bar-facing burpees
    Then, rest 3 minutes before continuing with:
    3 rounds of:
    10 chin-over-bar pull-ups
    12 bar-facing burpees

    Men snatch 65 lb.
    Women snatch 45 lb.
    May step over bar on the burpees
    Time cap: 12 minutes

    Optional Activation Warm-up
    3 rounds:
    4 snatches
    4 burpees
    1-4 pull-ups
    Rest 1 minute.

    CONTINUE READING
  • Workout of the Day – Thursday, March 14, 2019

    By Coach Quinn | In WOD | on March 13, 2019

    19.4 reveal tonight at 7pm! See games.crossfit.com for the announcement.

    “Filthy Fifty”

    For time:
    50 Box jumps, 24/20
    50 Jumping pull-ups
    50 Kettlebell swings, 35/25
    50 Walking lunges
    50 Knees to elbows
    50 Push press, 45/35
    50 Back extensions (sub: Good mornings, 45/35)
    50 Wall ball shots, 20/14
    50 Burpees
    50 Double-unders

    Shoulder Mobility
    Banded Shoulder Distraction x 2 mins/side
    Banded Shoulder Internal Rotation x 2 mins/side
    T-Spine Foam Roll x 2 mins

    Improve your: Back and Hamstrings
    3 sets:
    GHD Reverse Hypers x 10-15
    Staggered Stance Barbell Good Mornings x 6/leg
    Foam Roller Hamstring Curls x 10

    CONTINUE READING
  • Workout of the Day – Wednesday, March 13, 2019

    By Coach Quinn | In WOD | on March 12, 2019

    EMOM x 12:
    1 – KB Swings x 15
    2 – KB Cossack Lunges x 12 (6/side)
    3 – Active Bar Hang x 30 seconds

    For time:
    Row 300m
    Then complete 3 rounds of:
    9 2xDB Thrusters (50/35)
    9 C2B Pull-ups or Horizontal Ring Rows
    Row 300m
    Then complete 3 rounds of:
    9 2xDB Power Cleans (50/35)
    9 Hand-release Push-ups
    Row 300m

    3 sets:
    15-20 GHD Hip Extensions
    15-20 GHD Sit-ups (to parallel)

    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 – Tuesday, March 12, 2019

    By Coach Quinn | In WOD | on March 11, 2019

    EMOM x 12:
    1 – DB Bench Press x 8-10
    2 – Turkish Get-up x 1/arm
    3 – Deck Squat to Box Jump x 5

    10-9-8-7-6-5-4-3-2-1 reps for time of:
    DB Snatch (50/35), per arm
    Burpees over the Dumbbell
    *Complete all snatches on one arm before switching hands.

    Shoulder Health
    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) with tension on the band. Keep the palms up, the elbows straight, and the shoulder blades down away from the ears. 

    Improve your: Squat Position
    3 sets:
    60 second KB Goblet Squat Hold
    *Keep your chest up and your elbows off your knees! Choose a weight that is challenging but achievable. 

    CONTINUE READING
  • Workout of the Day – Monday, March 11, 2019

    By Coach Quinn | In WOD | on March 10, 2019

    WEEK OF 19.4 – two weeks left!

    Here’s what to expect this week:

    Monday, Mar 11 – Back Squat, “Amanda
    Tuesday, Mar 12 – Bench Press/TGU/Box Jump, DB Snatch/Burpee ladder conditioning
    Wednesday, Mar 13 – KB Swing/Lunge/Hang skill work, Row/Thruster/Pull-up conditioning
    Thursday, Mar 14 – Long Breather (Open Prep)
    Friday, Mar 15 – 19.4 *Friday Night Lights @ 6pm
    Saturday, Mar 16 – Monster Mash (TBD)

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

    E2 x 6:
    Back Squat x 5, 4, 3, 3, 2, 2

    9-7-5 reps for time:
    Strict Weighted Pull-ups (45/25)
    Overhead Squat (155/105)

    E2 x 6:
    Back Squat x 5, 4, 3, 3, 2, 2

    “Amanda”
    9-7-5 reps for time:
    Muscle-ups
    Squat Snatch (135/95)

    Soft Tissue Suppleness
    5-10 minutes of lacrosse ball smash to:
    – Posterior shoulder
    – Between the shoulder blades
    – Pecs
    – Lats

    Improve your: False Grip
    3 sets:
    3-5 False Grip Ring Pull-ups + 20-30 second False Grip Active Hang
    OR
    10 False Grip Ring Rows

    CONTINUE READING
  • Workout of the Day – Saturday, March 9, 2019

    By Coach Quinn | In WOD | on March 8, 2019

    0-15:

    12 minutes to build to a daily quality max:
    Clean

    15-30:

    12 minute AMRAP:
    9 Pull-ups
    12 Push Press (95/65)
    15 Box Jumps (24/20)

    30-:

    5 rounds for time:
    21 Deadlifts (95/65)
    15 Abmat Sit-ups
    9 Burpees over the Barbell

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Rich’s Guide to 19.3

    By Rich Deschamps | In WOD | on March 7, 2019

    19.3 is unlike any open workout we have ever seen which makes it fun! We have two new movements that have never come up in the open before, strict handstand push-ups and DB box step-ups. Knowing that the handstand push-ups is where most if not all of us will get stuck, we need to approach the front half of the workout appropriately, so we are able to perform a very challenging movement.

    We start with a 200 ft overhead walking lunge for our Rx and Intermediate divisions, and front rack for scaled. For both options we want to switch the DB from one side to the other quite frequently, I would suggest every 25ft. The lunges will be broken up into 25 ft sections before you must turn around. Every time you reach the end of your lane and need to turn around, switch sides with the DB. We have done suitcase carries (carrying a KB in one hand) before, so we should all have a good idea of what this will feel like. We want to switch often to avoid fatiguing one arm or side more than the other. Fall into a nice rhythm with the lunges and focus on your breath.

    The box step-ups should be approached the very same way. Switch sides with the DB often and fall into a rhythm. These first two movements are simply there to fatigue us and cause a disruption. Not to say we should take them lightly. 200 ft of lunging is a lot, and so is 50 box step-ups.

    The strict handstand push-up has been an inevitable progression in the open after all the controversy the kipping handstand push-up has presented in the past. As I said before, this is where all our workouts will come to a slow grind. If we have strict handstand push-ups, awesome! Take them in very small sets. Don’t be afraid to go to single repetitions right away. In fact, I would suggest all of us do. If we go to a place of failure on the strict handstand push-ups, we likely will not be able to recover and will lose a lot of time. Single strict handstand push-ups can be fast if we move with purpose and efficiency.

    The scaled option is also a new movement this year. The athlete will set up a 5-inch block made of plates and an ab-mat to be placed under their head. This makes the range of motion for the repetition shorter and therefore easier to complete. We will also allow members to perform hand release push-ups as an option as well.

    As always, start a little slower than you think. 200 ft of lunging will take a minimum of 2-3 minutes. The DB box step-ups will also take 2-3 minutes. We will be past halfway through the workout before we get to the handstand push-ups. We want to arrive there in a condition that will allow us to get some good repetitions in.

    Have fun and I will see you at Friday Night Lights!

    CONTINUE READING
  • Workout of the Day – Friday, March 8, 2019

    By Coach Quinn | In WOD | on March 7, 2019

    Workout 19.3

    For time:
    200-ft. dumbbell overhead lunge
    50 dumbbell box step-ups
    50 strict handstand push-ups
    200-ft. handstand walk

    Men: 50-lb. dumbbell, 24-in. box
    Women: 35-lb. dumbbell, 20-in. box
    Time cap: 10 minutes

    Optional Activation Warm-up (coach may modify as desired):

    3 rounds of:
    6 dumbbell overhead lunge
    6 dumbbell box step-ups
    6 strict handstand push-ups
    10-ft. handstand walk
    Rest 1-2 minutes between rounds.

    This week will feature an Intermediate Division

    For time:
    200-ft. dumbbell overhead lunge
    50 dumbbell box step-ups
    25 strict handstand push-ups
    100-ft. handstand walk

    Men: 50-lb. dumbbell, 24-in. box
    Women: 35-lb. dumbbell, 20-in. box

    Optional Activation Warm-up (coach may modify as desired):

    Same as RX.

    For time:
    200-ft. dumbbell front-rack lunge
    50 dumbbell box step-ups
    50 5-in. elevated strict handstand push-ups
    200-ft. bear crawl

    Men: 50-lb. dumbbell, 24-in. box
    Women: 35-lb. dumbbell, 20-in. box
    Time cap: 10 minutes

    Optional Activation Warm-up (coach may modify as desired):

    3 rounds of:
    6 dumbbell overhead lunge
    6 dumbbell box step-ups
    6 5-in. elevated strict handstand push-ups
    10-ft. bear crawl
    Rest 1-2 minutes between rounds.

    CONTINUE READING
  • Meet our Family – The Sywake’s

    By Rich Deschamps | In Meet Our Athletes, WOD | on March 6, 2019

    Erin and Todd Sywake have always held a strong belief that if you want your children to be interested in physical fitness, you need to set the example for them. Being avid runners for many years, Erin and Todd have qualified and run in many prestigious marathons including the Chicago and New York Marathons. The next big goal is the Boston Marathon, where both have qualified for but have had to withdraw before the race due to injury. This is the primary reason Erin and Todd went searching for something beyond running. Looking for a gym that offered more structure and coaching they discovered Undefeated CrossFit in August of 2017. They attended the Free Trial Class on Saturday where coach Dan introduced them to what Undefeated CrossFit practices and coached them through a challenging workout.

    Todd completing a challenging clean during 19.2.

     

    After that day the entire Sywake family enrolled in the Fundamentals program; Erin, Todd, and their two daughters Emma and Abby who are both competitive swimmers. During the swimming season Emma and Abby have 6-7 training sessions in the pool per week, however when they do have a day off they love to come to Undefeated. During the summer months which is their off-season, the girls use CrossFit to train for swimming. The strength they are gaining has helped their swimming tremendously. During hard swim sessions and long competition days they aren’t as fatigued as they once were. Both Emma and Abby have shown interest in continuing to advance in CrossFit once their swimming days are over. Emma has started to compete in the sport of CrossFit, getting her first taste of competition in January at The Comp and this past weekend at the Prairie CrossFit Throwdown where she podiumed.

    Both Erin and Todd frequent the 6:30 class together.

     

    The Sywake’s all have busy schedules revolving around work, school, swimming, and making it to the gym consistently every week. By having Undefeated as a commonality they are able to schedule at least one hour a day where they get to spend time together, and also share in something they are passionate about. “Getting to the gym is much easier because we are doing it together and it is just part of our daily routine now,” Todd explains why they have been able to attend classes so consistently for the past year and a half. CrossFit allows them to work together as a team and connect as a family. This is especially evident during partner workout Saturdays where Emma and Abby partner up and compete against mom and dad. The workouts at Undefeated allow the whole family to challenge themselves with continuous progressions towards more difficult and challenging movements.

     

    Abby during her off-season training.

     

    “If any families are looking for an environment where they can hang out with great people, laugh, accomplish things you never thought you could do, all while getting in shape, then, like our family did, you should get started in the Fundamentals class. You will likely become addicted to CrossFit like we have.” – The Sywake’s

    CONTINUE READING
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