WOD'S ARCHIVE

  • Workout of the Day – Saturday, May 25, 2019

    By Will Kinsman | In WOD | on May 24, 2019

    A) E2.5 X4
    -Hang Snatch X5

    B) For Time
    -800 M Run Buy in

    -4 Rounds
    -1 Rope Climb
    -15 Box Jumps
    -20 Single DB OH Walking Lunges 50/35(Choice which arm holds DB)

    -800 M Run Buy out

    A) E2.5 X4
    -Below knee Snatch X2
    @60-75%

    B) For Time

    -800 M Run Buy in

    -4 Rounds
    -1 Rope Climb
    -15 Box Jumps
    -20 Single DB OH Walking Lunges 50/35(Choice which arm holds DB)

    -800 M Run Buy out

    CONTINUE READING
  • Workout of the Day – Friday, May 24, 2019

    By Will Kinsman | In WOD | on May 23, 2019

    A) E2.5 M X6:

    -Back Squat X3 @80% +

    B) 15 Min AMRAP

    -16 DB Snatch 50/35
    -15 Jumping C2B Pull Up
    -200 M Run

    A) E2.5 M X6:

    -Back Squat X3 @80% +

    B) 15 Min AMRAP

    -15 Power Snatch 75/55
    -15 C2B Pull Up
    -200 M Run

    CONTINUE READING
  • Workout of the Day – Thursday, May 23, 2019

    By Will Kinsman | In WOD | on May 22, 2019

    Long Circuit Partner Battle

    -With a partner move through the 12 stations. Each partner will have 35 seconds to get as many reps as possible at the given station. Which ever partner scores less reps on that station will have to go first on the next station. Pick a partner of similar fitness to have an even playing field.

    40 Intervals of, 35 on 25 off.

    -Air Bike for Cals
    -Row for Meters
    -Wall Balls 20/14
    -Box Jump 24/20
    -Bench press 95/75
    -Back Squat 135/85
    -Paralette Burpee
    -Russian KB Swing 53/35
    -Double Unders
    -Ring Row
    -Matador Dip
    -Jumping Split Squats

    CONTINUE READING
  • Workout of the Day – Wednesday, May 22, 2019

    By Will Kinsman | In WOD | on May 21, 2019

    A) EMOM X9
    1- Deadlift X7 @60-70%
    2- Negative Tempo Pull up X6 (jump up) 30X1
    3-Pronated DB Curl X10

    B) 5 Rounds For Time

    -400 M Run
    -1 Deadlift 345/225—No greater then 75% of 1 RM
    -3 Devil Press 50/35
    -5 DB Push Jerk 50/35
    -8 Strict Hand Stand Push ups

    CONTINUE READING
  • Workout of the Day – Tuesday, May 21, 2019

    By Will Kinsman | In WOD | on May 20, 2019

    A) E2M X6:
    -Hang Power clean + Hang clean X2 + 1 Front Squat

    B) 3 Rounds For Time

    -500 M Row
    -14 Hang DB Clean(35/25)
    *Rest 1 min between rounds*

    C) 2 Super Sets

    -30 Russian Twists 14/10(15 reps per side)
    -30 sec Front Plank
    -30 sec Hand stand Hold
    -15 Tuck ups
    *Rest 1 Min*

    A) E2M X6:
    -Hang Power Clean + Below the knee Clean + Front Squat
    @70%

    B) 3 Rounds For Time

    500 M Row
    15 Power Cleans (75/55)
    *Rest 1 min between sets*

    C) 2 Super Sets

    -30 Russian Twists 14/10(15 reps per side)
    -30 sec Front Plank
    -30 sec Hand stand Hold
    -15 Tuck ups
    *Rest 1 Min*

    CONTINUE READING
  • Workout of the Day – Monday, May 20, 2019

    By Will Kinsman | In WOD | on May 18, 2019

    Monday-Holiday WOD With Coach Leonie
    Partner Chipper Hero WOD

    Tuesday- Clean Complex—-Rowing, Power Clean intervals.

    Wednesday- Strict Pull up strength—-5 Rounds for Time, Run, Deadlift, DB movements.

    Thursday-Partner Battle, Long Circuit

    Friday- Back Squat—-Assault Bike, Power Snatch, C2B conditioning.

    Saturday- Gymnastics technique—-Snatch—-Amanda

    In Memory of,

    Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

     “Partner Nutts”

    2 Rounds For time:
    10 Handstand push-ups
    250/175 pound Deadlift, 15 reps
    25 Box jumps, 30/24 inch box
    50 Pull-ups
    100 Bar over Burpees
    200 Double-unders
    Run 400 meters with a 45lb/25lb plate

    -Split the work up how ever your team sees fit. Both Athletes must carry a plate during the 400 M Run.

    Link to original “Nutts” Wod
    https://www.crossfit.com/workout/2010/05/28#/comments

    Notable Times
    Graham Holmberg 14:46
    Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate)

    CONTINUE READING
  • Workout of the Day – Saturday, May 18, 2019

    By Will Kinsman | In WOD | on May 17, 2019

    A) Super Set X4

    -DB Fly X8-10
    -Weighted Chin up X8-10

    REST 90 SECONDS BETWEEN SETS

    B) EMOM X8
    -Push Jerk X2
    (building across 8 sets)

    C) 14 Min AMRAP
    -800 M Run
    -10 Burpee Toes to Rings
    -12 OH DB Reverse Lunges

    A) Super Set X4

    -DB Fly X8-10
    -Weighted Chin up X8-10

    REST 90 SECONDS BETWEEN SETS

    B) EMOM X8
    -Split Jerk X2
    70%+

    C) 14 Min AMRAP
    -800 M Run
    -6 Burpee Bar Muscleups
    -12 Over Head Squats(95/65)

    CONTINUE READING
  • Workout of the Day – Friday, May 17, 2019

    By Will Kinsman | In WOD | on May 16, 2019

    A) EMOM X9:
    (3 sets of each)

    1- 6 Bulgarian Split Squats/leg
    2-Hollow progression X4
    3-Singe leg Wall sit x25 sec/side

    B) For Reps of Wall Balls
    6 sets, 3 min work, 2 min rest:

    24/20 Calorie Bike
    Remaining time Max Wall Balls(14/10)

    The ball is prescribed as light for a reason, do NOT scale up. Do more reps, don’t put the ball down.

    CONTINUE READING
  • Workout of the Day – Thursday, May 16, 2019

    By Will Kinsman | In WOD | on May 15, 2019

    MONSTER MASH 16/05/19

    0-18:

    For Time:
    21-15-9
    Calorie Row
    DB Thrusters
    (15 minute time-cap)
    *DB RX Weight 50/35

    18-32:

    E3M X4:
    Deadlift X3 @75-85%
    Run 300 M

    32-:

    4 Super sets

    -Curling Arnold Press X8
    -Lat press Down X10
    -Pronated Barbell wall curl X12
    (Rest 90 sec between sets)

    CONTINUE READING
  • Workout of the Day – Wednesday, May 15, 2019

    By Will Kinsman | In WOD | on May 14, 2019

    A) E2M X6:
    -1 Hang power clean+ 2 Hang Cleans + 1 Front Squat

    B) E2.5M X4
    -Back Squat X4 @70-80%

    C) 4 Sets:
    200 M Row
    Rest 1:1

    A) E2M X6:
    -1 Hang power clean+ 2 Below knee Hang Cleans + 1 Front Squat
    @65-70% of 1 RM Clean

    B) E2.5M X4
    -Back Squat X4 @70-80%

    C) 4 Sets:
    200 M Row
    Rest 1:1

    CONTINUE READING
  • Workout of the Day – Tuesday, May 14, 2019

    By Will Kinsman | In WOD | on May 13, 2019

    A) E2M X4:
    -Hang Power Snatch + Snatch Balance

    2 Minute Transition

    B) E2.5M X5:

    Hang Snatch X5

    C) For Time

    -10 Calorie Bike
    -20 Burpee Box Jump
    -30 Over Head Kettlebell Swing 53/35
    -40 Duble Unders
    -30 Over Head Kettlebell Swing
    -20 Burpee Box Jump
    -10 Calorie Bike

    -15 Min Time Cap

    A) E2M X4:
    -Hang Power Snatch + Snatch Balance @40%

    2 Minute Transition

    B) E2.5M X5:

    -Below the knee hang snatch X2 @60-75%
    (Deadlift the bar up and come down just past the knee, drop and re-set)

    C) For Time

    -10 Calorie Bike
    -20 Burpee Box Jump
    -30 Over Head Kettlebell Swing 53/35
    -40 Duble Unders
    -30 Over Head Kettlebell Swing
    -20 Burpee Box Jump
    -10 Calorie Bike

    -15 Min Time Cap

    CONTINUE READING
  • Workout of the Day – Monday, May 13, 2019

    By Will Kinsman | In WOD | on May 12, 2019

    Monday-Bench Press 1 RM —-T2B conditioning.

    Tuesday- Snatch Complex—-Chipper WOD.

    Wednesday- Clean Complex—-Back Squat—- Rowing Intervals.

    Thursday-Mashup.

    Friday- Lower Body Accessories—-Assault Bike and Wallball conditioning.

    Saturday- Upper Body Strength—-Running, Over head squat conditioning.

    A) 12 Minutes to establish 1 RM Bench Press

     B) E2.5M X3 

    -Bench Press X5 @ 40% of new 1RM
    -Filly Carry X2 Rig Length/side (See Video)

    https://www.youtube.com/watch?v=BKmhxR4CUKI

    C) 9 MIN EMOM:
    1-T2B X5 + 6 DB Snatch/arm(50/35)
    2-T2B X4 + 3 DB Hang C+J/arm
    3-T2b X3 + 9 Paralette Burpees

    CONTINUE READING
  • Workout of the Day – Saturday, May 11, 2019

    By Will Kinsman | In WOD | on May 10, 2019

    A) E2.5M X8:
    -1 High Hang Clean + 2 Hang Cleans(all reps are performed in the squat clean catch position)

    *Complete all three reps with out putting down the bar*

    A) E2.5M X8 Clean Complex working from 60-75%
    1 High Hang Clean + 1 Hang Clean + 1 Clean(all reps are performed in the squat clean catch position)
    *Complete Hang position reps with out putting down the bar*

    Break the work up however you see fit, Farmer carry must be performed one athlete at a time.

    20 Min AMRAP
    -200 M Farmer Carry each–>Relay style, one athlete at a time for the Carry.
    -20 Deadlifts (205/155)
    -20 Box Jumps

    CONTINUE READING
  • Workout of the Day – Friday, May 10, 2019

    By Will Kinsman | In WOD | on May 9, 2019

    A) Over Head  Push, Building through all 9 sets.

    EMOM X3:
    Push Press X4

    E90 X3
    Push Jerk X3

    E2M X3
    Split Jerk X2

    B) 5 Rounds For Time:
    15/12 Cal Bike
    12 DB Deadlifts (50/35)
    9 DB Hang Power Cleans
    6 DB Push Jerks

    A) Over Head  Push, Building through all 9 sets.

    EMOM X3:
    Push Press X4

    E90 X3
    Push Jerk X3

    E2M X3
    Split Jerk X2

    B) 5 Rounds For Time:
    15/12 Cal Bike
    12 Deadlifts (155/105)
    9 Hang Power Cleans
    6 Push Jerks

    CONTINUE READING
  • Workout of the Day – Thursday, May 9, 2019

    By Will Kinsman | In WOD | on May 8, 2019

    SATURDAY, MAY 11 @ 1-3pm 

    Hey Undefeated Community – Has anyone ever told you that CrossFit is dangerous?

    Coach Quinn and his colleague Steve, both physiotherapists at Pure Lifestyle who regularly work with CrossFit athletes in the clinic, will be presenting a 2-hour workshop to dispel common myths and give practical guidance on how to manage the risk of injury in the gym.

    The workshop involves both theory and practical components, with emphasis on how/why injuries happen in CrossFit (dispelling common myths around the CrossFit being dangerous and helping athletes to better understand and take ownership over the decisions they make within the gym). The practical component goes into what to do at the first sign of pain, and how to manage before it turns into an injury that keeps you out of the gym. The goal is to help keep people training pain free, and to bridge the knowledge gap between the coach (technical/performance expert), the athlete, and the clinician.

    This workshop is appropriate for both coaches and athletes, and is FREE!

    Here are some more details:

    Injury Management for the CrossFit Athlete 
    Duration: 2 Hours 
    Instructors: Steve Moerman and Quinn Taylor 
    Course Outline:
    1.   CrossFit Injuries: prevalence and most common 
    2.   Injury Prevention: Does it exist?
    3.   Injury Risk Factors
    4.   Understanding Training Volume
    5.   Practical: Injury Management for Top 3 CrossFit Injuries

    If you would like to attend, please email Will @ undefeatedcrossfit (dot) com to let him know. This workshop is free to attend!

    MONSTER MASH 09/05/19

    0-10:

    4 Rounds For Time:
    4 OH Kettlebell Swings
    4 Kettlebell Snatches/arm
    4 Kettlebell Front Squat/arm
    4 Over Kettlebell Burpees
    (8 minute time-cap)
    *Kettlebell RX Weight 55/35

    10-32:

    For Time:
    Row 2500 M
    Every 90 seconds perform 5 DB Thruster
    (18 minute time-cap)
    *Dumbbell RX Weight 50/35

    32-41:

    EMOM X9:
    1- Push Press X8
    2- Plyo Pushup X4-8
    3- Agility Ladder X2

    CONTINUE READING
  • Workout of the Day – Wednesday, May 8, 2019

    By Will Kinsman | In WOD | on May 7, 2019

     

     

    SATURDAY, MAY 11 @ 1-3pm 

    Hey Undefeated Community – Has anyone ever told you that CrossFit is dangerous?

    Coach Quinn and his colleague Steve, both physiotherapists at Pure Lifestyle who regularly work with CrossFit athletes in the clinic, will be presenting a 2-hour workshop to dispel common myths and give practical guidance on how to manage the risk of injury in the gym.

    The workshop involves both theory and practical components, with emphasis on how/why injuries happen in CrossFit (dispelling common myths around the CrossFit being dangerous and helping athletes to better understand and take ownership over the decisions they make within the gym). The practical component goes into what to do at the first sign of pain, and how to manage before it turns into an injury that keeps you out of the gym. The goal is to help keep people training pain free, and to bridge the knowledge gap between the coach (technical/performance expert), the athlete, and the clinician.

    This workshop is appropriate for both coaches and athletes, and is FREE!

    Here are some more details:

    Injury Management for the CrossFit Athlete 
    Duration: 2 Hours 
    Instructors: Steve Moerman and Quinn Taylor 
    Course Outline:
    1.   CrossFit Injuries: prevalence and most common 
    2.   Injury Prevention: Does it exist?
    3.   Injury Risk Factors
    4.   Understanding Training Volume
    5.   Practical: Injury Management for Top 3 CrossFit Injuries

    If you would like to attend, please email Will @ undefeatedcrossfit (dot) com to let him know. This workshop is free to attend!

    A) E90sec x 4:
    -High Hang Power Snatch X3 + Over Head Squat X3

    one 90 sec interval to rest/load bar

    B) E2M X5
    -High Hang Snatch X3

    C) EMOM X15:
    1-8 T2B + 5 Paralette Burpees
    2-12 DB Snatch(50/35) + 4 Paralette Burpees
    3-10 Over Head DB Reverse Lunge(50/35) + 3 Paralette Burpees

    A) E90sec x 4:
    -High Hang Power Snatch X3 + Over Head Squat X3
    @30-40%

    one 90 sec interval to rest/load bar

    B) E2M X5
    -High Hang Snatch X3
    @40-50%

    C) EMOM X15:
    1- 8 T2B + 5 Bar over Burpee
    2- 9 Power Snatch (95/65) + 4 Bar over Burpees
    3- 10 Over Head Squat (95/65) + 3 Bar over Burpees

    CONTINUE READING
  • Workout of the Day – Tuesday, May 7, 2019

    By Will Kinsman | In WOD | on May 6, 2019

    SATURDAY, MAY 11 @ 1-3pm 

    Hey Undefeated Community – Has anyone ever told you that CrossFit is dangerous?

    Coach Quinn and his colleague Steve, both physiotherapists at Pure Lifestyle who regularly work with CrossFit athletes in the clinic, will be presenting a 2-hour workshop to dispel common myths and give practical guidance on how to manage the risk of injury in the gym.

    The workshop involves both theory and practical components, with emphasis on how/why injuries happen in CrossFit (dispelling common myths around the CrossFit being dangerous and helping athletes to better understand and take ownership over the decisions they make within the gym). The practical component goes into what to do at the first sign of pain, and how to manage before it turns into an injury that keeps you out of the gym. The goal is to help keep people training pain free, and to bridge the knowledge gap between the coach (technical/performance expert), the athlete, and the clinician.

    This workshop is appropriate for both coaches and athletes, and is FREE!

    Here are some more details:

    Injury Management for the CrossFit Athlete 
    Duration: 2 Hours 
    Instructors: Steve Moerman and Quinn Taylor 
    Course Outline:
    1.   CrossFit Injuries: prevalence and most common 
    2.   Injury Prevention: Does it exist?
    3.   Injury Risk Factors
    4.   Understanding Training Volume
    5.   Practical: Injury Management for Top 3 CrossFit Injuries

    If you would like to attend, please email Will @ undefeatedcrossfit (dot) com to let him know. This workshop is free to attend!

    A) E2M X4:
    -Alternating DB Arnold Press X4/arm

    -Banded Pull aparts X15

    -Banded Pull apart hold X15 Sec

    B) E2.5M X4:

    -Incline Bench Press X4

    -Bent Over Double DB Row X8

    C) 15 Minute AMRAP

    -30 Double Unders

    -15 Pull Ups

    -300 M Run

    A) E2M X4:
    -Alternating DB Arnold Press X4/arm

    -Banded Pull aparts X15

    -Banded Pull apart hold X15 Sec

    B) E2.5M X4:

    -Incline Bench Press X4

    -Bent Over Double DB Row X8

    C) 15 Minute AMRAP

    -30 Double Unders

    -6 Ring Muscle ups

    -300 M Run

    CONTINUE READING
  • Workout of the Day – Monday, May 6, 2019

    By Will Kinsman | In WOD | on May 5, 2019

    Spring Time Changes at Undefeated

    -There are lots of exciting things happening around Undefeated in the month of May!
    -Programming will be shifting gears as Coach Will takes over programming from Coach Quinn. We want to thank Quinn for all of the time and effort he put into programming for the facility for what has become almost 3 years! Be sure to give him a high five and big thank you next time you see him around the gym. On the other side of that we are very excited for Coach Will to put his spin on things and he welcomes any and all feedback as he gets started.
    -Our Unrivaled Athletes will be returning to training at 4:45 and 6:00 pm, we love seeing these young people train hard and be active. The gym will be very busy and programming will be done to accommodate a busy facility. Coaches will also not have as much wiggle room to have over capacity classes so be sure to sign up well in advance.
    -Barbell class will have a schedule change, moving from Mondays and Fridays at 6:30 to Tuesday and Thursday at 7:30 pm.

    Monday-Back squat Strength—-Wall Ball Rowing Burpee conditioning.

    Tuesday- Incline Bench Press Strength—-Double Under, Muscle ups, Running conditioning.

    Wednesday- Snatch Strength—- T2B, Snatch, OHS conditioning.

    Thursday-Mashup.

    Friday- Over Head Strength—-Assault Bike and Barbell conditioning.

    Saturday-Clean Strength—-Barbell Sprint

    A) E2.5M x 3:
    Sets 1-3 – Jump Squat x 5 @ 40-50%

    Rest/Plate Change 2.5 M

    E2.5M x 3:
    Sets 1-3 – Back Squat X5 @ 65-75%

     B) EMOM X8 (4 Sets of Each)

    1- 6 DB Bulgarian Split Squats Per Leg

    2- Hollow Progression X4

    C) 8 Min AMRAP:
    -10 Wall Balls (20/14)
    -10 Cal Row
    -10 Burpees over the erg

    Hi Undefeated Community – Coach Quinn here!

    This past Saturday’s marked the 1000th blog post that I’ve authored on Undefeated WOD blog; and it will be my last (for the time being, anyway). I have chosen to step away from the role of programming for Undefeated after nearly three years and many, many Assault bike sprints, burpees and back squats. I’d love to take this chance to share a bit of my experience in the role, what it has meant to me, why I’ve decided to pass along this role, and what I’ll be up to next.

    2019 is the 10th year of my involvement in CrossFit. I actually “discovered” CrossFit in 2006, as a 2nd-year student and avid Ultimate frisbee player at University of British Columba. I was looking for ways to improve my athleticism, and I stumbled upon a few blogs authored by some elite players in the California club Ultimate scene. One guy was doing something called CrossFit, and I followed the track from his blog over the “mothership” aka. CrossFit.com. At that time, CrossFit.com WAS CrossFit. I read the posts from my dorm room, and even looked to see if there was a gym in Vancouver. There was: it was CrossFit Vancouver, which at the time was the ONLY CrossFit gym in Canada. But I never set foot in CF Vancouver. I was way too intimidated. Fast forward three years, my degree is completed, and I set off to travel in South America for four months. By the end of the trip, I was well-traveled but homesick and in dire need of some consistency in my schedule and some regular exercise! I emailed Tania at CrossFit Winnipeg from my hostel in Rio, explaining that I would be in for a trial session as soon as I got back to Canada. I had moved back home to Winnipeg for a few months, and I got started at CFW after being humbled by “Baseline.” The WOD for my first group class was “Karen” – 150 wall-balls for time. I could not walk down stairs for three days. You guys know the drill – I was hooked.

    In August of 2012, my life came to a crossroads and I was struggling under immense anxiety of an existential nature. I had moved back to Winnipeg after another two years working at a bank in Vancouver, and I was trying to figure out what to do with my career (and life). I had been accepted to law school at Dalhousie in Halifax, but I had this deep-seated fear that I was endeavouring down a road that would culminate in a career that I did not want. At the time, the only thing I knew for certain was that the gym was my happy place. I had taken my CF-L1 in January of that year and had been coaching for nine months. I absolutely loved that role. I was an educator, a motivator, a facilitator for change. Everyone that walked in the doors of the gym wanted to be there, wanted to learn/grow/be challenged. And they wanted me to help them through it as their coach.

    Two weeks before I was due to start classes I pulled the plug on law school. Despite overwhelming support, thankfully, from my family, and being told that this was a “brave” decision, it certainly didn’t feel that way to me. I had quit. If I wasn’t going to be a banker, and I wasn’t going to be a lawyer, what the hell was I going to do? (That’s private school thinking for you). I knew one thing that I loved – the gym. What if I could make a career out of CrossFit? What if I could teach people how to move and inspire people to make positive, physical change for a living? This idea led me to coach more, study more, and eventually go back to school for three years to pursue a degree in Physical Therapy. I’ve continued to coach CrossFit throughout the past near-decade, and have now enjoyed nearly three years as a Physiotherapist, where I get to empower people to move on a daily basis. In every way, I have CrossFit to thank for helping me to find a passion and direction in my life. The CrossFit community has given me my job, many of my closest friends, and my fiancee (we started dating while we were both coaching at the same gym – a risky proposition that worked out for the best!)

    Undefeated CrossFit has been my home since September of 2014. The Undefeated community has grown and evolved in this time and is responsible for so many positive relationships and personal growth opportunities. When I was asked to consider the role of programming in August of 2016, I was both honoured and excited. Programming is three-parts art and one-part science, and I’ve found it to be a consistently rewarding creative outlet. I love hearing feedback, usually in some form of “I hate you Quinn” or “that workout was brutal – I loved it!” As a physiotherapist, I’ve tried my best to keep you safe, healthy, and well-balanced while still pushing you to your limits and staying true to the CrossFit methodology of constantly varied functional movements executed at high intensity. The physical space and equipment at Undefeated is a programmer’s dream (not many get a fleet of ten Assault bikes to play with), and the coaches make up for my many shortfalls and errors while making sure our members still have fun doing the occasional banded pull-aparts and cossack lunges.

    Alright, let’s wrap this up. I’ve decided to step away from this role for a few reasons, the largest of which is that I’ve started to look outside the gym for my next physical challenge. I continue to think and speak highly of CrossFit as the best blend of sound physical training and a positive, supportive community. But I am ready to transition to taking on different challenges. As a result, I’ve cut back my time in the gym significantly over the past year. I still love coaching and joining for the occasional workout, but in my eyes, I cannot continue to do the best possible job of providing programming for our growing community without being fully invested personally in the gym and in the broader CrossFit world. Your head coaches, Will and Rich, are the ones to take the torch and provide the best possible programming, coaching, and direction going forward.

    So, with that said – THANK YOU SO MUCH for your trust, your support, and your hard work in each and every workout that I’ve programmed. I am excited for the next phase of Undefeated’s growth, and I’ll be along with you for the ride! (Keep looking for me on the schedule, I’m not going anywhere!)

    Much love,

    Coach Quinn

    CONTINUE READING
  • Workout of the Day – Saturday, May 4, 2019

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

    “UNBROKEN” Partner-style

    In teams of two:

    20 rounds for time:
    10 Russian KB Swings (70/55)
    15 Wall-balls (20/14)
    20 Double-unders
    All sets must be unbroken. If you put down the KB, drop or rest with the ball, or trip on the rope, you must restart that movement at zero.

    Partners will alternate complete rounds.

    *KB swings to eye-level. If you cannot do consecutive double-unders, either perform 40 unbroken single-under, OR choose a number of double-unders to scale to each round (in this case, they do not have to be unbroken).

    ENJOY! – Coach Quinn

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, May 3, 2019

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

    “The Quick and the Dead”

    3-9-15-21-15-9-3 reps for time:
    Deadlifts (205/145)
    Box Jumps (24/20)

    Rest 5-10 minutes

    3 sets for quality:
    20 (Weighted) Anchored Ab-mat Sit-ups
    10/side Banded Trunk Rotations*
    10/side Side Plank Hip Lowers**

    *Set up like a Pallof press, but in this case, you will be actively rotating through the trunk away from the rig. Move slowly with control. 

    **This is a side plank, where we will count 10 reps gently touching the lateral hip to the floor, then returning to the starting position. 

    CONTINUE READING
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