WOD'S ARCHIVE

  • Workout of the Day – Thursday, January 17, 2019

    By Coach Quinn | In WOD | on January 16, 2019

    0-15:

    EMOM x 12:
    1 – 1-arm DB Bench Press (feet in air) x 6 reps/arm
    2 – Med Ball Lateral Throws x 8/side, powerful
    3 – Skipping Complex (5 reps each): single skip, 1-leg skip R, 1-leg skip L, crossovers, double-unders (or triple-unders)

    15-30:

    EMOM x 12:
    1 – 15 Goblet Squats or 1-arm DB Overhead Squats
    2 – 15 Ring Rows or Pull-ups
    3 – 15/10 cal Assault Bike
    4 – 25 second/side Side Plank

    30-45:

    12-10-8-6-4-2 reps for time:
    Burpee Box Jump Overs (24/20)
    Triple-unders*

    *Substitute 15 Double-unders per round if you cannot complete the triple-unders.

    CONTINUE READING
  • Workout of the Day – Wednesday, January 16, 2019

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

    Front Squat
    Build to ~80%, then reduce weight and perform:
    E3 x 4: 8 reps

    6 sets:
    Row x 500/400m
    Rest 2 minutes between efforts.
    *Each set must be faster than the previous set. Post time for set 1 and set 6 to whiteboard.

    Hang Power Snatch
    Build to ~80%, then reduce weight and perform:
    E3 x 4: 8 reps
    *Begin at ~70% of 1RM and maintain or build if able. 

    6 sets:
    Row x 500/400m
    Rest 2 minutes between efforts.
    *Each set must be faster than the previous set. Post time for set 1 and set 6 to whiteboard.

    CONTINUE READING
  • Workout of the Day – Tuesday, January 15, 2019

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

    3-4 sets, for quality:
    Low Ring Strict Muscle-ups (feet on floor) x 3-5 reps
    Tempo Ring Dips x 3-5 reps @ 30X2 tempo
    *Bar or Ring Kips x 8-10 reps

    *Fitness: substitute Banded Straight Arm Pull-downs x 10-15 reps

    For time (with a partner):
    160 Double-unders
    80 cal Row
    40 DB Box Step-overs (24/20)
    20 DB Devil’s Press
    40 DB Box Step-overs (24/20)
    80 cal Row
    160 Double-unders

    *If performing solo, complete 1/2 the reps. If you competed this past weekend, you may make up yesterday’s metcon.

    CONTINUE READING
  • Workout of the Day – Monday, January 14, 2019

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

    Here’s what to expect this week:

    Monday, Jan 14 – Press/Split Jerk, EMOM conditioning
    Tuesday, Jan 15 – Gymnastics skill, AMRAP conditioning
    Wednesday, Jan 16 – Squat/Snatch, Row conditioning
    Thursday, Jan 17 – Monster Mash
    Friday, Jan 18 – Deadlift, sprint interval conditioning
    Saturday, Jan 19 – Gymnastics skill (Rope/Handstand), chipper conditioning

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

    E2 x 3:
    1-arm DB Z-Press (in straddle sit) x 6-8/arm

    E2 x 5:
    Barbell Strict Press x 5

    EMOM x 10:
    3 Strict C2B Pull-ups
    5 Box Jumps (24/20)
    7 Slam-ball Slams (20/12)

    E2 x 3:
    Jerk Balance x 3

    E2 x 5:
    Behind the Neck Split Jerk x 2 @ 70-80%
    *Pause in catch for 2 seconds each rep.

    EMOM x 10:
    3 Bar Muscle-ups
    5 Box Jumps (24/20)
    7 Slam-ball Slams (20/12)

    CONTINUE READING
  • Workout of the Day – Saturday, January 12, 2019

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

    Today is Day 2 of Undefeated’s signature competition: “The Comp” (which started Friday night). As the gym will be occupied with competition all day, there will be no classes today. If you are not already volunteering, please consider coming out to cheer on the competitors and see what makes our sport and community so incredible.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, January 11, 2019

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

    15 minute AMRAP:
    15/10 cal Assault Bike
    15 Pull-ups/Ring Rows
    15 Air Squats

    Rest 10 minutes

    15 minute AMRAP:
    15/10 cal Row
    15 Hand-release Push-ups
    15 Sit-ups

    *Note: you may perform these workouts in either order. The coach will split the class into two groups.

    CONTINUE READING
  • Workout of the Day – Thursday, January 10, 2019

    By Coach Quinn | In WOD | on January 9, 2019

    0-15:

    EMOM x 9:
    1 – Row x 200/150m
    2 – Seated Box Jump x 6
    3 – 1-arm DB Shoulder Press x 6/arm
    4 – 1-leg DB RDL x 6/leg

    Take the remaining time to warm-up your Front Squat.

    15-30:

    E2 x 5:
    Front Squat x 6 reps

    30-45:

    3 rounds for time:
    500/400m Row
    15 Box Jumps (24/20)
    15 Push Press (95/65)

    CONTINUE READING
  • Competition Prep – Part II

    By Rich Deschamps | In Coach Articles, WOD | on January 8, 2019

    As we near The Comp this weekend here are a few more things we recommend to help you to perform your best.

    Nutrition

    Morning Of: Even if you aren’t a breakfast person, getting up early enough to eat something before the day begins will help fuel us through a tough weekend. Sometimes we get nervous during competition and it can become hard to eat, so having something to digest early can help offset this. My go to breakfast every morning is scrambled eggs plus a big bowl of oatmeal with peanut butter, banana, and sea salt. If we are prone to cramping, sea salt will help us retain water and stay hydrated.

    Between Events: Having about 20-30 grams of protein and carbs immediately after your event will help you stay fueled throughout the competition. This is usually equivalent to a protein shake and a piece of fruit. Our bodies absorb liquids faster than solids, which is why we see many athletes drinking protein shakes, carb shakes, or eating packs of applesauce. These are great options if we normally use those kinds of supplements and know how they affect us. Once again, during competition isn’t the time to experiment with something new, stick with what you know works for you.

    Warm Up/Cool Down: Warm-up for events. Most people hate warming up, I sure do. But we will always perform better if we are adequately warmed-up. This means breaking a sweat, doing some specific mobility drills, and then warming up the specific movements we will be doing during the workout. We want to give ourselves at least 30-40 minutes before our event time to warm-up. We should go out onto the floor a little bit sweaty. A general warm-up of bike/row plus some dynamic movements like burpees/air squats to get the heart rate up. After do some movement-specific stretches and practice the actual movements you will be performing in your event.

    Example warm-up for event 3:

    1000 m row

    Then…

    3 rounds for quality movement of:

    3 inchworms

    6 Russian Baby Makers

    9 air squats

    Then…

    3 rounds each alternating between you and your partner:

    6 DB snatches

    3 DB facing burpees

    *At game speed*

     

    It is important for us to properly cool down following each event to help flush lactic acid and leave us feeling good going into the next event. We can keep it simple: biking or rowing for 4-5 minutes and then foam rolling and stretching.

    Mindset: During a competition setting we are able to push our bodies further than during training. The big crowd cheering, the loud music, and going up against fellow competitors will fuel you to go faster than you normally would. However, we always say “check your ego at the door” and the same saying applies to this weekend. Competitions are a great place to set new personal records, but it should be done within reason. You would never try to squeak out a new PR of unbroken toes to bar in class at the very start of a long workout, and you shouldn’t try this weekend. It is a long three-day competition with many events, if we go out too hard early on we may leave ourselves feeling out of gas for the rest of an event or day. This problem can be amplified because it is a partner competition. Most partner workouts turn into short back and forth sprints between our partner and this kind of training leads to a lot of lactic acid build up and soreness. It is important for you and your partner to know your abilities and stay within them.

    Planning: Once the schedule is released with events and your heat times you should plan ahead. What you will eat, what you will drink, even what you will wear. Pre-packing your gym bag and food cooler can help make the early morning easier and make sure you don’t forget anything essential (like a skipping rope or water bottle).

     

    Lastly, have fun! A little bit of nervous excitement is fine, it can even help fuel your performance if we are able to channel that energy in the right way. Take time to soak up the moment, enjoy yourself, and cheer on your fellow Undefeated members. Three days seems like a long time but it will be over before you know it.

    CONTINUE READING
  • Workout of the Day – Wednesday, January 9, 2019

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

    EMOM x 15:
    1 – Rope Pull-up Tap x 4-6 reps, alternating
    2 – Wall-facing Handstand March x 10-20 reps
    3 – Supine Chinese Plank (heels and shoulder blades) x 30 seconds

    3 rounds for time:
    20 DB Overhead Step-back Lunges
    10 Strict Toes to Bar

    Rx: (50/35)
    Intermediate: (35/25)
    Novice: (25/15)

    EMOM x 15:
    1 – Rope Pull-up Tap x 4-6 reps, alternating
    2 – Wall-facing Handstand March x 10-20 reps
    3 – Supine Chinese Plank (heels and shoulder blades) x 30 seconds

    “The Comp” Event 7

    3 rounds for time:
    20 DB Overhead Squats
    20 Toes to Bar

    Rx: (50/35)
    Intermediate: (35/25)
    Novice: Substitute KB Goblet Squats (35/25)

    CONTINUE READING
  • Workout of the Day – Tuesday, January 8, 2019

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

    E2 x 7:
    Deadlift x 3 reps @ 60-70%
    Band Pull-aparts x 15-20 reps

    4 rounds for time:
    50 Double-unders
    25/15 cal Assault Bike
    50 Double-unders
    Rest approximately 3 minutes between rounds.

    *Important: Each round has a time cap of 2 minutes. No single-unders today. You may substitute 1 burpee for every 5 double-unders you cannot complete.

    CONTINUE READING
  • Workout of the Day – Monday, January 7, 2019

    By Coach Quinn | In WOD | on January 6, 2019

    The COMP starts this Friday! There will be no classes on Saturday. Come out and support the athletes!

    Here’s what to expect this week:

    Monday, Jan 7 – Snatch (Sport) or Front Squat (Fitness) cycling, DB Snatch/Burpee conditioning
    Tuesday, Jan 8 – Deadlift, Assault Bike/Skipping conditioning
    Wednesday, Jan 9 – Gymnastics Skills (Rope climb, Handstand), conditioning TBD
    Thursday, Jan 10 – Strength/Skill/Conditioning Monster Mash
    Friday, Jan 11 – EMOM conditioning
    Saturday, Jan 12 – NO CLASSES – THE COMP!

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

    Front Squat
    Take 5-10 minutes to build to ~80% then,
    E3 x 4:
    6 reps @ 70%+

    E90s x 6:
    12 DB Snatches, alternating
    8 DB-Facing Burpees

    Rx: (50/35)
    Intermediate: (35/25)
    Novice: (25/15)

    Hang Power Snatch
    Take 5-10 minutes to build to ~80% then,
    E3 x 4:
    6 unbroken reps @ 70%

    E90s x 6:
    12 DB Snatches, alternating
    8 DB-Facing Burpees

    Rx: (50/35)
    Intermediate: (35/25)
    Novice: (25/15)

    CONTINUE READING
  • Workout of the Day – Saturday, January 5, 2019

    By Coach Quinn | In WOD | on January 4, 2019

    In teams of 3, complete a 24 minute AMRAP:

    6 2xDB Front Squats (70/50)
    8 Horizontal Ring Rows
    10 Push-ups

    Partner 1 completes a full round of the above workout, Partner 2 hold High Plank, Partner 3 rests. Partners will rotate every time a round is completed.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Competition Prep – Part I

    By Rich Deschamps | In Coach Articles, WOD | on January 3, 2019

    We are 8 days away from The Comp and many of us will be competing. In order to set ourselves up to perform our absolute best we want to start thinking about tapering down. What this means is slowly lowering our intensity during our regular training and putting a greater emphasis on recovery so that we are fully prepared and ready for the competition. The rest of this week can be relatively normal training for us, except we want to avoid certain movements that may lead us to tearing our hands (lots of pull-up bar work), or movements that leave us particularly sore for a long time (high volume GHD sit-ups or push-ups).

    Next week starting Monday January 7th is when we really want to start lowering our intensity. Our week leading up The Comp could look something like this:

    Monday – class at 80% effort.

    Tuesday – class at 70% effort.

    Wednesday – class at 60% (enough to get sweaty and a little out of breath).

    Thursday – rest day with some light 10-15 minutes of activity to get moving (walk, jog, bike, swim). Then some extra mobility work and stretching.

    Friday – first day of competition. Maybe go through some light activity similar to Thursday this morning.

     

    Leading up to competition focusing on recovery usually means dialing in our sleep, hydration, and nutrition.

    Sleep: The effects of a poor night’s sleep doesn’t effect us for a few days. Knowing our competition is a week away we should start treating every night as if we are competing tomorrow and need 8-9 hours of sleep.

    Hydration: Dehydration can lead to reduced levels of performance and leave you feeling like not yourself. Make sure that you keep a water bottle with your during your day and drink frequently. After workouts we need to replenish water that is lost through sweat, usually at least half a litre.

    Nutrition: Eat the same foods your normally eat, now isn’t the time to experiment. Making sure we eat food that make us feel good can help build our energy stores. We recommend lean proteins, fruits & veggies, and good carb sources like potatoes and oats. Now also isn’t the time to start a super restrictive diet that will leave us feeling tired and hungry. Continue to eat as you normally eat.

    CONTINUE READING
  • Workout of the Day – Friday, January 4, 2019

    By Coach Quinn | In WOD | on January 3, 2019

    8 minute AMRAP:
    5 1xDB Power Cleans, per arm (70/50)
    5 Strict Toes to Bar
    15 Wall-balls

    E2 x 5:
    Front Squat
    Sets 1-2: 1.1.1 reps
    Sets 3-4: 1.1 reps
    Set 5: 1 rep

    Note: each “.” represents a 5-10 second rest (no longer). Rack the bar, take a breath, re-set, and lift. Start by warming up to 60-70%. Build from here as technique allows.

    8 minute AMRAP:
    5 Power Cleans (145/100)
    10 Toes to Bar
    15 Wall-balls

    E2 x 5:
    Snatch
    Sets 1-2: 1.1.1 reps
    Sets 3-4: 1.1 reps
    Set 5: 1 rep

    Note: each “.” represents a 5-10 second rest (no longer). Stand up, take a breath, re-set, and lift. Start by warming up to 60-70%. Build from here as technique allows.

    CONTINUE READING
  • Workout of the Day – Thursday, January 3, 2019

    By Coach Quinn | In WOD | on January 2, 2019

    0-15:

    12 minute AMRAP:
    500m Row
    40 Air Squats
    30 Sit-ups
    20 Push-ups
    10 Pull-ups

    15-30:

    12 minutes to complete:
    Strict Press, 4 x 3
    *This means 4 working sets of 3 reps, and does not include warm-up sets.

    30-45:

    For time:
    500m Row
    40 Air Squats
    30 Sit-ups
    20 Push-ups
    10 Pull-ups

    CONTINUE READING
  • Workout of the Day – Wednesday, January 2, 2019

    By Coach Quinn | In WOD | on January 1, 2019

    E3 x 5:
    Cluster Back Squat
    Set 1: 3.3.3
    Set 2: 3.2.2
    Set 3: 2.2.1
    Set 4: 2.1.1
    Set 5: 1.1.1

    Note: each “.” represents a 5-10 second rest, in which you rack the bar, quickly shake out the legs, then immediately un-rack the bar and complete the next series of reps. This series goes from a total of 9 reps (ideally around your 5-6RM), up to 3 reps (ideally around your 2RM). This means you will likely be adding a substantial amount of weight between each set, such that each is set is quite challenging. Post heaviest successful load to whiteboard.

    EMOM x 16:
    1 – Assault Bike x 20/14 cals
    2 – Double-unders x 60 reps
    3 – DB Snatch x 10 reps, alternating (50/35)
    4 – Rest

    *Scale the reps on the assault bike as needed. Sport Rx athletes: aim to keep your double-unders unbroken and perform DB squat snatch.

    CONTINUE READING
  • Workout of the Day – Tuesday, January 1, 2019

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

    Join us today for a holiday WOD at 1pm with Coach Kristen!

    CONTINUE READING
  • Workout of the Day – Monday, December 31, 2018

    By Coach Quinn | In WOD | on December 30, 2018

    HAPPY NEW YEAR UNDEFEATED!

    Here’s what to expect this week:

    Monday, Dec 31 – “The Countdown”
    Tuesday, Jan 1 – 1pm Holiday WOD with Coach Kristen
    Wednesday, Jan 2 – Squat, EMOM conditioning
    Thursday, Jan 3 – Monster Mash
    Friday, Jan 4 – Snatch, Classic CrossFit Triplet
    Saturday, Jan 5 – Partner WOD

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

    “The Countdown”

    10-1 reps for time:

    Strict C2B Pull-ups
    DB Man-makers (50/35)

    “The Countdown”

    10-1 reps for time:

    Muscle-ups
    Clean & Jerk (increasing load)

    Loading:

    Women’s RX: 65-75-85-95-105-115-125-135-145-155

    Women’s RX+: 95-105-115-125-135-145-155-165-175-185

    Men’s RX: 95-115-135-155-175-185-195-205-215-225

    Men’s RX+: 135-155-175-195-215-225-235-245-255-265

    Scale loads accordingly. You may choose to complete this workout with a partner.

    CONTINUE READING
  • Workout of the Day – Saturday, December 29, 2018

    By Coach Quinn | In WOD | on December 28, 2018

    In teams of two, with one partner working at a time:

    For time:
    100 Deadlifts (155/105)
    100 Wall-balls
    100 cal Bike
    100 Pull-ups/Ring Rows
    100 Push-ups
    100 cal Row

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, December 28, 2018

    By Coach Quinn | In WOD | on December 27, 2018

    “Choose Your Own Adventure” Strength Day
    20 minutes to establish a daily max in:

    Any lift of your choice! What do YOU want to test today?
    If you’re not sure, the coach will help you decide on a lift to test today!

    5 rounds for time:
    25 Russian KB Swings (55/35)
    25 Double-unders
    250/200m Row
    Rest exactly 1 minute between rounds.

    CONTINUE READING
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