WOD'S ARCHIVE

  • Workout of the Day – Friday, October 20, 2017

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

    15 minutes to build to a challenging daily max:
    Push Press x 1
    *If you reach your max early, you perform 2 down sets of 2 reps @ 90%.

    8 minute AMRAP:
    1-2-3-4… reps of:
    Deadlift (275/185)
    Strict Pull-up

    15 minutes to build to a challenging daily max:
    Push Press x 1
    *If you reach your max early, you perform 2 down sets of 2 reps @ 90%.

    8 minute AMRAP:
    1-2-3-4… reps of:
    Deadlift (275/185)
    Strict Pull-up

    Capacity

    200 Double-unders
    Time cap: 5 minutes
    *Complete this in as few sets as possible. Count the number of sets it takes to complete. Scale the number down as necessary.

    CONTINUE READING
  • Workout of the Day – Thursday, October 19, 2017

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

    “Monster Mash” Thursday

    0:00 – 15:00

    2 rounds for time (12 minute cap):
    1000/800m Row
    30 1-arm DB Thrusters (50/35)

    15:00 – 30:00

    EMOM x 12:
    – 10 1-arm Ring Rows, alternating
    – 20 1xDB Step-ups (50/35, 20/14″)
    – 30 second Wall Sit Hold

    30:00 – 

    10-1 reps for time of:
    Push-ups
    DB Snatch (50/35)

    Bulletproof (10 minutes)

    Foam roll upper back x 2 minutes
    Ball smash to armpit and pecs x 2 minutes/side
    Band hamstring stretch x 2 minutes/side

    CONTINUE READING
  • Workout of the Day – Wednesday, October 18, 2017

    By Coach Quinn | In WOD | on October 17, 2017

    E3 x 4:
    Deadlift
    10 @ 60%

    4 rounds, for total time of:
    25/15 cal Assault Bike
    20 Double-unders
    15 Air Squats
    10 Burpees
    *Full recovery between rounds.

    Capacity

    Row
    3 sets:
    2 minutes @ 90%
    2 minutes rest

    CONTINUE READING
  • Workout of the Day – Tuesday, October 17, 2017

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

    EMOM x 10
    1 – Strict C2B Pull-up x 5
    2 – Bench Press x 5

    EMOM x 15:
    1 – 10 Burpee Box Step Ups (24/20)
    2 – 10 Ring Rows + 20 Double-unders
    3 – 20 2xKB Push Press (35/25)

    EMOM x 10
    1 – Strict C2B Pull-up x 5
    2 – Bench Press x 5

    EMOM x 15:
    1 – 10 Burpees Over the Box (24/20)
    2 – 10 Pull-ups + 20 Double-unders
    3 – 20 2xKB Push Press (35/25)

    Core Accessory

    Side Plank
    5 sets of 45 seconds per side, with no rest.

    CONTINUE READING
  • Workout of the Day – Monday, October 16, 2017

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

    E2 x 5:
    Front Squat x 5
    *Build to a quality challenging set of 5 reps. If you peak before the 5th set, reduce the weight by 5-10% for the remaining sets. 

    5 rounds for time:
    21 Russian KB Swings (55/35)
    15 Wall-balls (20/14)
    9 Toes to Bar
    *Rest exactly 1 minute between rounds.

    E2 x 5:
    Front Squat
    6 @ 70%
    5 @ 75%
    4 @ 80%
    3 @ 85%
    2 @ 90%
    *Aim for perfect reps across all 5 sets. 

    5 rounds for time:
    21 Russian KB Swings (55/35)
    15 Wall-balls (20/14)
    9 Toes to Bar
    *Rest exactly 1 minute between rounds.

    Capacity

    Assault Bike
    3-5 sets of:
    90 seconds @ 80/70 rpm
    90 seconds @ 65/55 rpm

    CONTINUE READING
  • Workout of the Day – Saturday, October 14, 2017

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

    There will be no classes today, as Undefeated is hosting the Festivus Games! Come on out and support our Intermediate and Novice teams!

    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, October 13, 2017

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

    E2 x 5:
    Sumo Deadlift x 6 @ 70-80%

    5 rounds for time:
    20 Wall-balls (20/14)
    20 KB Swings (55/35)
    20 Box Jumps (20/14)
    20 Push Press (75/55)
    20 cal Row
    *Rest exactly 1 minute between rounds. 

    Capacity

    Run
    3 x 750m
    Rest 1:1

    CONTINUE READING
  • Workout of the Day – Thursday, October 12, 2017

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

    “Monster Mash” Thursday

    0:00 – 15:00

    EMOM x 12:
    1 – Rope Climbs x 1-2 reps
    2 – 2xKB Front Squat x 8-12 reps
    3 – I-Y-T x 6-8 reps
    4 – 2xDB Seated Press x 8-12 reps

    15:00 – 30:00

    10 minute AMRAP:
    1-2-3-4-5… reps of:
    Pull-ups
    Thrusters (95/65)

    30:00 – 

    For time:
    50-35-20 reps of:
    DB Snatch, alternating (35/25)
    Step-ups, alternating (24/20)
    Followed immediately by:
    750m Run

    Bulletproof (10 minutes)

    Foam roll upper back x 2 minutes
    Ball smash to armpit and pecs x 2 minutes/side
    Band hamstring stretch x 2 minutes/side

    CONTINUE READING
  • Workout of the Day – Wednesday, October 11, 2017

    By Coach Quinn | In WOD | on October 10, 2017

    10 minute AMRAP
    9 1-arm DB Shoulder to Overhead (50/35)
    20 Double-unders
    *Switch arms each round.

    5 rounds of 30 seconds of work, 15 seconds rest in the following:
    1 – Handstand Hold
    2 – Farmer’s Carry Static Hold (DB or KB)
    3 – Wall Sit Hold

    Capacity

    Assault Bike
    3 sets:
    2 minutes @ 90%
    2 minutes rest

    CONTINUE READING
  • Workout of the Day – Tuesday, October 10, 2017

    By Coach Dan | In WOD | on October 9, 2017

    15 minutes of practice in the following:
    High Hang (Power) Snatch + Hang (Power) Snatch
    *Start with 2 reps of each movement variation, then you may progress to 1 rep of each as you choose to increase the load. Aim for consistency. The purpose here is to get lots of good reps and build sound motor patterns. 

    EMOM x 16 (4 rounds):
    1 – Assault Bike x 15/12 cals
    2 – Push-ups x 8 @ 21X1 tempo
    3 – 1-arm KB Suitcase Deadlift x 6/arm (70/55)
    4 – Rest

    15 minutes to establish:
    1RM Snatch

    EMOM x 16 (4 rounds):
    1 – Assault Bike x 15/12 cals
    2 – Push-ups x 8 @ 21X1 tempo
    3 – 1-arm KB Suitcase Deadlift x 6/arm (70/55)
    4 – Rest

    Core Accessory

    4 sets:
    20 seconds Front Plank Reaches
    10 seconds rest
    20 seconds Hollow Scissor Kicks
    10 seconds rest

    CONTINUE READING
  • October 14th Festivus Schedule

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

    Festivus Schedule October 14th

    We are doing the Deadlift ladder WOD 1  This allows us to set up the night before which saves down time on Saturday loading the bars.

    Undefeated CrossFit Festivus Schedule October 14

    7:30-8:30: Registration

    08:30: Welcome Athletes & Standards meeting with Athletes

    09:00: Athletes start Warmup

    09:30: Event 1 The Walking Dead

    09:30-09:50 Female Novice/Masters & Male Novice/Masters

    09:50-010:00-Weight change

    10:00-10:25-Female Intermediate & Male Intermediate

    10:45 Event 2 Hold My Protein Shake…It’s Go Time

    Heat 1 10:45 Heat 5 11:45

    Heat 2 11:00 Heat 6 12:00

    Heat 3 11:15

    Heat 4 11:30

    12:30 Event 3 Press N Pull N Tuck

    Heat 1 12:30 Heat 5 1:30

    Heat 2 12:45 Heat 6 1:45

    Heat 3 1:00

    Heat 4 1:15

    Floater Wod Finished at 1:00 PM

    Awards and Closing:  2:00pm

    CONTINUE READING
  • Workout of the Day – Monday, October 9, 2017

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

    Join Coach Chris for a Thanksgiving Monday Holiday WOD @ 10:30am!

    In teams of 3:

    Buy-in: 800m Run, as a team
    100 Burpees over your partner, while one partner holds Front Plank
    150 KB Swings, while both partners hold Side Plank
    300 Double-unders (all three athletes working at once)
    150 cal Row, while one partner maintains Plate Overhead Hold
    100 Pull-ups or Ring Rows, while one partner maintains Active Hang
    Cash out: 800m Run, as a team

    *You can perform the reps in any sequence, but you must complete all of the reps of a given exercise before moving on to the next exercise. 

    CONTINUE READING
  • Festivus – Competition for the Rest of Us!

    By Coach Dan | In WOD | on October 8, 2017

    Festivus – Competition for the Rest of Us!

    It’s officially Fall, the leaves are changing, pumpkin spice everything has emerged, and quickly closing in on us is the 2017 Festivus Games on October 14th. For a few of you, this isn’t your first rodeo, but for many of our Undefeated athletes, this will be a first-time experience in a competition setting. Sure, we know the WODs, and we’ve been practicing, but you can’t really practice certain aspects of a competition day…but there are things we can do to prepare!

    What to Expect – General Information
    Festivus is a very popular international competition, with thousands of athletes participating in hundreds of boxes. How awesome is it that we get to be one of the hosts?! Naturally, as there are restrictions as to who can host in a certain mile-radius, and when they can host, we are drawing in athletes from quite a distance, not just our own members.
    We have 33 teams registered, so 66 athletes competing in heats. But it won’t just be athletes—you know we love to have our family, friends, and non-competing athletes come cheer us on, and then you have to factor in staff. It’s going to be a full house.

    Another important thing to be aware of is how the heats will run. You may feel drawn to our volunteers and coaches because you know them better than the sea of people around you. Each division competing will be grouped into heats, and when the volunteers aren’t judging, they will be setting up for the next workouts and heats. So as much as they will want to discuss the awesomeness/craziness of the day and things they’ve seen, they will be working and they will be busy. It is best for those who wish to socialize to do so with their visitors or other competitors.

    Another thing to remember is there will be a warm-up area available for athletes and it’s encouraged you utilize it! Further down, we will talk warm-up and mobility specifics in more detail, but for now, just know that it will be there.

    What to Bring:
    If you read nothing else, READ THIS SECTION. You do not want to show up to a competition day unprepared.

    One thing people don’t always think about is what they are wearing. Yes, you will show up dressed to work out. Yes, it’s October and it’s cooling off (Unfortunately!), but you will be working out in a building with plenty of body heat radiating throughout the place. Don’t dress too warm, but do bring a sweatshirt in case you decide to go outside. Additionally, you are doing four workouts in one day. Think about how much you typically sweat during one workout and how you go home, shower, and change right after. Obviously, you will not be showering between each workout, but you might want to bring an extra outfit or two so you are not sitting in your sweat for hours.

    Another thing to remember is food. Duh, working out makes you hungry right?  If it’s your first time, you might be experiencing a little nervousness that might make you feel like you are not hungry, but you need to fuel up. No, you don’t have to bring breakfast, lunch, and dinner and force yourself to eat it. But it is suggested that you load up a cooler to keep in your car (for space purposes) with water and food that you can periodically chow on. It is not recommended that you try and leave between WODs to grab a quick bite… you will have downtime but there are smarter ways to spend it.

    Here’s a few of our favorite foods to take to competitions:
    • Granola bars
    • Nuts (almonds, cashews, walnuts, macadamia…variety doesn’t hurt).
    • Lunch meat – this works well because it can be kept in your cooler and you can pick up a piece or two here and there as you feel like it
    • Bananas
    • A small fruit and veggie tray from the store
    • Protein power balls (check out a favorite recipe at the end of this blog)

    Additional items you may want to think about bringing with you to your competition:
    • Small towel
    • Extra socks
    • Jump rope – Less of a suggestion and more of a requirement, you need this for one of your WODs so don’t forget it
    • First aid/band aids, hand care items (in case of any scrapes, bruises, or tears, etc.)

    Again, remember that space for storing things will be very minimal so you will likely have to use your vehicle for storage as well. Come prepared, but don’t over pack.

    Warm-Up and Mobility
    Our beloved coaches will have their hands full all day long so it is going to be on YOU to warm yourself up, and you are more than likely going to be doing it outside. Rather than flailing around doing random warm-up movements you sort of remember on the fly from various classes, consider these:
    • Standard warm-up – high knees, butt kicks, toy soldier, lunge twists, jump squats
    • 200m/400m run followed by 3 rounds of 10 air squats, 10 jumping jacks, and 5 burpees (or come up with your own rep scheme, just don’t overdo it)
    • Break out your jump rope and do 100 single unders
    Mobility is just as important as a warm-up, and you really should be doing mobility on a daily basis. On competition day, mobility before the start is important, but you can use that down time between WODs to do some additional mobility to prepare for the next event. Here’s a few idea based on some of the WODs we will be doing:

    WOD 1
    • Down Dog at the Wall – https://youtu.be/cWr9xvBHz1o
    • Wide Leg Forward Bend with Shoulder Stretch – https://youtu.be/vtNH0sjkxiM
    • Wrist Flexion Stretch – https://youtu.be/Rfat8z_tX1I
    WOD 2
    • Supine Hamstring Stretch – https://youtu.be/8_ONmT2Y_N8
    • Reclining Pigeon Pose – https://youtu.be/ft3LyOPdbCw
    WOD 3
    • “Bretzel” – https://youtu.be/H2gupDUKRbA
    • Seated Quad Stretch – https://youtu.be/NBbBfycJJNQ
    • Samson Stretch – https://youtu.be/V3-tEdWuTbc

    Final Notes
    Arrive early. If you are on time, you are late. This will help make parking and check-in a lot quicker and easier for everyone.
    Judges have the final say. You may feel like you squatted low enough, but you are not an objective set of eyes during an event, so it is a waste of time for everyone involved to argue.

    Do not harass the person inputting scores. Save yourself the stress and don’t obsess over ranking too much either.

    Lastly, remember that you are here to have fun! Don’t stress yourself out over what everyone else is doing, just keep on doing your best!

    Protein Power Ball Recipe – No Baking Required!
    Ingredients:

    1/2 cup almond butter
    1/2 cup chocolate protein powder (about 2 scoops)
    1/3 cup coconut flour*, plus 1-2 tablespoons additional as needed
    1 1/2 tablespoons honey
    1 teaspoon pure vanilla extract
    1/4 teaspoon cinnamon
    2-4 tablespoons Unsweetened Vanilla  Almond Milk
    2 tablespoons chocolate chips

    Directions:
    In a large bowl, stir together the almond butter, protein powder, 1/3 cup coconut flour, honey, vanilla extract, cinnamon, and 2 tablespoons almondmilk. Stir until the mixture forms a dough that is soft enough to roll into balls, but not overly sticky. Add additional coconut flour or almondmilk as needed to make the mixture more or less dry. Stir in the chocolate chips.

    Roll into 12 balls. Enjoy immediately or store in the refrigerator for later.

     

     

    “We Are Undefeated”

    CONTINUE READING
  • Workout of the Day – Saturday, October 7, 2017

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

    For time:
    150 Wall-ball shots (20/14)
    *Every time you drop the ball or break up your set, you MUST rest until the end of the current minute. For example: if you begin the workout with a set of 15 reps that takes you 30 seconds to complete, you may not begin again until the 1 minute mark. You may rest longer if you must, but any time you break, you must look at the clock and wait until the next minute to resume. If you break at the :59 second mark, you may begin again immediately if you choose. However, if you break at the :01 mark, you must wait until the following minute to continue. 

    3 sets of the following:
    Horizontal Ring Rows x 6-8
    Incline Bench DB Chest Press x 6-8
    Empty Barbell Biceps Curls x 8-12
    Flat Bench DB Skull Crushers x 8-12
    *Rest 30-60 seconds between each set.

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

    CONTINUE READING
  • We Heard You!

    By Coach Dan | In WOD | on October 6, 2017

    You spoke and we listened!

     

    Over the last 2 months we have been polling classes to see what we can do to make better use of the time around the gym and open up more space in the future.

    We listened to the feedback that we received and you have it, classes are now on the hour in the afternoon and evenings, we have added a weekly mobility class, you are going to see a re-launch of an updated Barbell Club in November and we currently have 18 people already signed up for our “Unleashed Competitive Group” that will be working out in the 7pm time slot. On top of these changes, we also added a 7am class and moved back the 9am class by 30min.

    We know that the 30 min shift isn’t ideal for everyone, but we want you all to take this extra time and use it to work on your progressions, warm up for class, don’t worry in traffic. Know that we took into consideration everything we could and made the best decisions that we could for everyone!


    We are so proud to be the home of the most competitive Athletes in the province and it’s all thanks to the Coaches and the Community that we can make this happen.  We also know that we have the most skilled and competent coaches, remember that excellence is earned and we strive everyday to be the best.

    If you have any ideas or want us to add another class time, please do not hesitate to reach out to Will. We value everyone in our community and only together are We Undefeated!

    We are Undefeated

     

    CONTINUE READING
  • Workout of the Day – Friday, October 6, 2017

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

    For time:
    30 DB Snatches, alternating (70/50)

    3 rounds, for quality:
    – Bulgarian Split Squat x 8/leg
    – Pallof Hold in Squat x 20 seconds/side
    – Ring Reverse Flys x 10-15
    – Star Plank Hold x 20 seconds/side

    “Isabel”
    For time:
    30 Snatches (135/95)

    3 rounds, for quality:
    – Bulgarian Split Squat x 8/leg
    – Pallof Hold in Squat x 20 seconds/side
    – Ring Reverse Flys x 10-15
    – Star Plank Hold x 20 seconds/side

    Capacity

    Row
    3 sets of:
    2 minutes @ 90%
    2 minutes @ 60%

    CONTINUE READING
  • Workout of the Day – Thursday, October 5, 2017

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

    “Monster Mash” Thursday

    0:00 – 15:00

    E4 x 3:
    5 Touch and Go Power Cleans (moderate weight)
    20 second Star Plank/side
    5 Box Jumps (high)
    35 second Row (moderate-hard pace)
    Rest the remainder of the 4 minute interval.

    15:00 – 30:00

    3 sets of 3 minutes of work, 1 minute rest, of the following:
    7 Wall-balls
    7 Deadlifts (135/95)
    7 Burpees over the Barbell
    7 Toes to Bar
    7 Perfect Push-ups
    *Pick up where you left off after each rest interval. 

    30:00 – 

    E4 x 3:
    800m Run
    *Scale to 600m if necessary.

    Bulletproof (10 minutes)

    Foam roll upper back x 2 minutes
    Ball smash to armpit and pecs x 2 minutes/side
    Band hamstring stretch x 2 minutes/side

    CONTINUE READING
  • Workout of the Day – Wednesday, October 4, 2017

    By Coach Quinn | In WOD | on October 3, 2017

    E2 x 8 (4 sets of each):

    1 – Bench Press x 5 reps @ 70-80%, followed immediately by one set of max reps Push-ups (hands on dumbbells) @ 11X1 tempo

    2 – Strict C2B Chin-ups x 5 reps, followed immediately by one set of max reps Bent Over Dumbbell Rows @ 11X1 tempo

    16 minute AMRAP:
    10-12-14-16-18… reps of:
    Row (cals)
    DB Power Cleans (35/25)
    DB Reverse Lunges (35/25), alternating
    Double-unders

    Capacity

    Assault Bike
    EMOM x 10:
    15/10 cals

    CONTINUE READING
  • Workout of the Day – Tuesday, October 3, 2017

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

    How my Life Changed with Undefeated CrossFit and Lifestyle & Performance Nutrition

    by Garrett Evans

    Looking and feeling good are probably what makes all of us tick. We do so many different things to achieve this, we sleep, do drugs, drink alcohol, smoke, eat crazy amounts of food, put weird wraps on our bodies, buy juicers, blenders, sign up for gym memberships, go shopping for work out clothes, take selfies etc.

    This is a small list of the things I have done in my life to try and look and feel better. My whole life I’ve heard diet and exercise is the answer but like me, I’m guessing some of the other people out there are stubborn as fuck at times. I’ve spent years trying to find the best way to look and feel good.

    Having exercised over the past 10 years on and off I wasn’t a complete stranger to this, but I also thought I knew more than I did. Since I wanted to appear to be the “healthy guy”, I would keep my image a certain way. I’ve always wanted a 6 pack and have never had one but walked around like I did because I thought I knew best.

    Stop me if you’ve heard this one before. I gave diet and exercise a chance, and it worked.

    Nearly 3 years ago I was getting over another injury and starting to feel good enough to get back into the gym, I called up a good friend, Jamie Swaile, and asked him if he wanted to start working out and stubborn Jamie made me try his gym cause it was “the best”. I walked in to Undefeated CrossFit kinda excited, kinda nervous about the workload and kinda embarrassed about how I looked. Well, as luck would have it my first class was with coach Alex and he was a fucken stud. He spent quite a bit of the class making sure I was alright, he answered all my questions and made me feel like I could do it. I was sold and signed on the dotted line.

    I flew through the fundamentals classes and I was onto the Fitness section of my CrossFit life. I spent months and months in this section, watching others do the Sport stream and destroy my times. Watching the “vets” do muscle ups while I struggled to complete 10 Burpees in a row and then do a box jump. The two things I had going for me then was I was open to walking through the doors and I was committed to listening to what the coaches told me to do. I started off that first month coming 3 days a week but since then, outside of injuries and vacations I have been dedicated to 5 days a week training for 3 years.

    I think it was when I made the transition to Sport programming that I actually fell  in love with CrossFit. Although performing at a very green level, I was coming to class and being coached by the best coaches in Manitoba; I learnt how to Olympic Lifting, advanced Gymnastics and I learnt how to fight through those dirty met cons that put us all on the floor. It was incredible.

    Each coach spent time with me and taught me something that I still hang onto. This group changed the way I looked at a gym and made me feel like I was special to them even though there were 11 others athletes in the class. Even today I get corrected on movements and although at that moment I just wanna lift more weight, I appreciate them for doing it.

    There is nothing else I can say about Undefeated CrossFit aside from the fact it changed my life. I tell people all the time, find an exercise platform that you love and you will do it. I’ll wake up in the morning and the first thing I do is make sure my gym bag is packed. When you love something it’s easy to do. When you have the best coaches around, it’s easy to do it right. This is where my transformation of feeling good happened.

    Fast forward to about 7 months ago when I was coming out of the CrossFit Open. I was in shape no doubt about it, but I was still over weight and I couldn’t do the more advanced movements that I wanted to do. My max pull ups were around 2-3, I couldn’t do a handstand pushup and I was still exhausted after met cons. I had made a new years resolution to have a 6 pack by the end of this year. I weighed about 220 lbs and knew if I was going to do this I was going to need some help. Around this time Jamie was getting a little cocky and said that he could have a 6 pack within 4 months, I made fun of him of course and we ended up making a friendly bet for 1000 bucks that he would/wouldn’t have a 6 pack by July 1st 2017.

    All of this brought me to a point where I was sick of looking the way I did and I was scared that Jamie would be walking around with a 6 pack before I would. I was a little defeated at this point not knowing what to do. I reached out to Lifestyle and Performance Nutrition. This is where my transformation of looking and feeling good happened. I got all the package materials and was a little scared about the price (much like when I first started at Undefeated). I got over that and asked myself how much my health is worth and signed on the dotted line.

    Since joining the program, I want to share my results. I weighed about 210 lbs the day I started, the other day I weighed in at 184. I struggled to complete quite a few exercises like pull ups, chest to bars etc. Although I am not at the level I’m wanting to be at, I can pretty much do any workout on the board.

    Lets just say that the results of this program are there. If someone told to me at the start of the year that I could pay 500 bucks for a 6 pack, I would have driven to the bank and withdrew the cash right then. I can’t even begin to explain how easy this was to look good and feel better and know I earned this.

    I don’t wanna take away from the program by over simplifying it, but that is what the beauty of Lifestyle & Performance Nutrition. You get a coach (one who actually knows what the fuck they are doing and can make an impact), they prescribe you specific Macro Nutrients that you are should to hit on a daily basis consistently, and then once a week you check in with them with the material/information that they ask you to provide. It doesn’t take 10 hours of work a week, or an elaborate strategy that eats away at your life, its simple. Here is the some of the magic in the program to me:

    1. Accountability. – I know that I have to report to my coach on Wednesday, there is something powerful in forcing action.
    2. The Relationship. – I was lucky to get Sarah as my coach, she is the furthest thing from judgemental I could have imagined. I went on a trip during my time with the intentions of eating a lot of food, and when I came back she explained certain things that are going on with my body and how although the scale is up doesn’t mean my progress is lost. She got me right back on track and seemed happy that I enjoyed myself while I was gone. There is a trust that I have formed that is wonderful to have, it gives me the ability to be honest, and her the ability to use that info to help me where I need it.
    3. Its not just about food. – Sarah has coached me on my lifestyle as well. One of my recent goals I came up with was sleeping more.(feeling better). Its a lifestyle program that is sustainable forever. Her goal for me is to train me to understand all the reasons why I have done what I have done in my life to put me to the point where  I was, and then have me combat them with information to make a real sustainable change.
    4. YOU GET TO EAT WHAT YOU WANT. – I use the analogy every time somebody asks me about the program. If you had 100k in the bank, had children at home and had a mortgage to pay, would you go out to Mercedes dealership and by a brand new car, or would you go to the Honda deanship and buy a brand new car, then go on vacation with your family and rent that Mercedes? If I’m allowed eating 70g of fat a day and I wanna have a burger and that burger has 63g, its gonna be real hard for me to enjoy the rest of my day. So I could technically buy the Mercedes, but then Im not able to go on vacation. So I choose to have the same burger, without bacon and cheese, mustard instead of mayo, and on a lettuce wrap instead of a bun and all of a sudden I’m at 35g. Make sense? The information I have gives me the ability to make a choice that will align with what my goals are.

    I will say like I did at the start, I searched for years how to find ways to look and feel good, I didn’t ask anyone for help and thought I knew everything. It is when I was able to realize that its ok that I don’t know everything, and that there are people out there that do and that specialize in what I am looking for, that I was able to reach out and ask for help.

    We are all different people with different motives and means of joy in life. I will say that if you are looking for something that works for you to make you look and feel better, give Undefeated CrossFit a go, and Lifestyle & Performance Nutrition a chance. It works!

    I have attached a photo of my journey for those of you who are still on the fence.

    We are Undefeated

    E2 x 5:
    KB Split Jerk x 3-5 reps/side

    EMOM x 6:
    Front Squat x 1 rep

    For time:
    9 DB Thrusters (60/40)
    9 Deficit Ring Rows
    15 DB Thrusters (50/35)
    15 Jumping C2B Pull-ups
    21 DB Thrusters (40/25)
    21 Jumping Pull-ups

    E2 x 5:
    Split Jerk x 1 rep @ 85%+

    EMOM x 6:
    Front Squat x 1 rep @ 85%+

    For time:
    9 Thrusters (165/115)
    9 Bar Muscle-ups
    15 Thrusters (135/95)
    15 C2B Pull-ups
    21 Thrusters (95/65)
    21 Pull-ups

    Core Accessory

    3 sets:
    10-12 Glute Ham Raises
    10-12 Weighted Anchored Ab-Mat Sit-ups

    CONTINUE READING
  • Workout of the Day – Monday, October 2, 2017

    By Coach Quinn | In WOD | on October 1, 2017

    E2 x 4:
    Deadlift x 8 @ 60-70%

    4 rounds of 30 seconds work, 15 seconds transition (24 minutes):
    1 – GHD Hip Extensions
    2 – Hollow Hold
    3 – Assault Bike @ mod-hard pace
    4 – Med-ball Lateral Throws, alternating
    5 – Front Plank Supermans, 3 second holds
    6 – Slam Ball Slams
    7 – Banded Pallof Hold in Split Stance (R)
    8 – Banded Pallof Hold in Split Stance (L)
    *Med-ball lateral throws are against the wall. Front plank superman is a forearm plank where you lift and reach one arm and the opposite leg, holding for 3 seconds, before switching sides. 

    E2 x 4:
    Deadlift x 8 @ 60-70%

    4 rounds of 30 seconds work, 15 seconds transition (24 minutes):
    1 – Glute-Ham Raises
    2 – Hollow Hold
    3 – Assault Bike @ mod-hard pace
    4 – Med Ball Lateral Throws, alternating
    5 – Front Plank Supermans, 3 second holds
    6 – DB 1-arm Squat Snatch, alternating
    7 – Banded Pallof Hold in Split Stance (R)
    8 – Banded Pallof Hold in Split Stance (L)
    *Med-ball lateral throws are against the wall. Front plank superman is a forearm plank where you lift and reach one arm and the opposite leg, holding for 3 seconds, before switching sides. 

    Capacity

    Run
    4x400m, rest exactly 30 seconds between efforts. Aim for no more than 5 second difference between all 4 efforts.

    CONTINUE READING
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