• Workout of the Day – Monday, June 18, 2012

    By Admin | In WOD | on June 17, 2012


    Monday – Bench strength, conditioning, midline
    Tuesday – Oly focus, strength/technique
    Wednesday – Squat strength, repeat WOD
    Thursday – Press strength, conditioning
    Friday – Long conditioning
    Saturday – Deadlift, heavy conditioning
    Sunday – Open gym


    Bench Press
    1×3 @ 70%, 1×3 @ 80%, 1×3 or more @ 90% 1RM


    For time:

    Max Ring Dips, then 40 Double Unders or 90 Single Skips.

    For a total of 65 Ring Dips.


    Not for time:

    65 Hollow Rocks

  • Met-Cons and Attendance

    By Admin | In WOD | on June 17, 2012

    Earlier in the week, I noticed that Saturday was completely booked, so to accommodate everyone I opened up an extra time-slot. I immediately watched this time slot fill up, too. A total of twenty-four people, booked well in advance. When I posted the WOD for Saturday, I watched as that number went from twenty-four, to sixteen. Why? I can easily assume it was because the WOD was exclusively weight lifting. There was no conditioning. No chance to write an RX by your name. Let me say this, if you’re only CrossFitting so you can finish a workout in a puddle of sweat, barely breathing, then I’m sorry, but you may as well join a bootcamp. I have no problem being honest about it. As a CrossFit coach, with your interests at heart, I am obligated to. Often I watch people going through the motions on the strength work, barely making an effort just so they can get to the met-con. This lack of enthusiasm towards strength is concerning enough that I feel the need to address it in public.

    “People often make misguided assumptions about CrossFit workouts based on what grabs their attention on paper. “Tough workouts”, “elite athletic training” and “high intensity” translates as high repetitions, endless rounds, a grab bag of exercises (often seemingly chosen at random), or some combination of the above. And there’s a trend, especially among those new to CrossFit and inexperienced with programming, to ride that met-con train all the way to Cortisol Crazytown.

    I’m here to caution you… beware the lure of the Sexy Met-Con.”

    Quality > Quantity

    Movements like squats, presses and deadlifts are programmed with low repetitions for a reason. To teach quality movement and increase strength. As a beginner CrossFitter, it’s probably a little discouraging to watch people like Dave, Zack or Carrie working out because they make everything look easy. It looks easy because they spend the time working on their lifts until they have them dialled in. When quality of movement is demonstrated, they’re able to increase the intensity and as a result become stronger and fitter. What benefit do you hope to obtain from doing shallow squats, scared-cat deadlifts, and sloppy presses? First of all, you won’t be getting stronger or fitter. You won’t be adding any weight to the bar and without that, you won’t be seeing much in terms of results. Intensity is directly related to results. How many people have you seen achieve elite fitness from a bootcamp? I’m willing to bet the answer is zero. You can only get so far in a bootcamp and then results are halted by a lack of intensity. If you’re a bootcamp instructor please don’t get upset, I said ELITE fitness. Bootcamps are a great place to start, but they are not forging elite fitness.

    Overtraining and Injury

    Secondly, skipping strength and technique work for the met-con introduces another issue. INJURY. These functional exercises like squats and deadlifts are programmed in met-cons because when performed proficently, at high intensity, they provide a training response comparable to nothing else. However, when they are performed poorly, they pose a risk of injury. If I’ve ever removed weight from your bar, it’s for your own good. Don’t be upset. Seriously, getting an RX by your name is cool, but not if your workout was painful to watch and took ten minutes longer than everyone else.

    Further to this, I have seen some fresh-faced athletes, super stoked on CrossFit, coming in and doing over a week straight of CrossFit. NO. If you’re hoping to improve at all, you need something called rest. When you rest, you allow your body to recover from the hell you just put it through. When it recovers, it adapts and becomes stronger. If you’re constantly pushing your poor body into the pain cave, it has no chance to even try to recover and the only thing you’re going to get for all your hard work is pain and disappointment. Don’t believe me? Ask your buddy cortisol. Cortisol is a hormone released in stressful situations that in small amounts helps improve memory, improve immune function and lowers our sensitivity to pain. However, when the stress is chronic (aka when you train a million times per week) you can expect really cool things like increased blood pressure, increased blood glucose, breakdown of protein in muscles, decreased effectiveness of the immune system, abdominal fat gain, messed up hormones, decreased insulin sensitivity and the list goes on. If you want a good example of what cortisol does to a human, look at the bodies of high level marathoners. No one ever looked at a marathoner and said they want to look like that. I have love for those athletes, but I’m not afraid to call a spade a spade.

    Please. Take a day off. Go eat a big steak and relax. Trust me, it’ll do more for you than an extra workout.

    One Rep Max? 

    The other thing that I find frustrating is the constant disregard for programming to chase one rep maxes. Yes, setting a PR is fun and exciting and it’s cool to write your name on the big white board, but let’s get something straight, you don’t get stronger by constantly doing 1RM’s. Especially when your technique is brutal. Sets of 3’s and 5’s with consistent technique is where strong people are made. A one rep max attempt is extremely taxing on your nervous system. Going after them several times a week every month is a good way to get nowhere. Again, put your ego aside and understand that in the long run, adherence to programming will be what makes the difference. Not that big PR with crappy form.


    Learn the movements. Listen when they’re being explained. Get strong. Take days off. If you’re at all offended or upset by this post I have only tough love for you. If you have any questions about this, please ask them.

  • Workout of the Day – Saturday, June 16, 2012

    By Admin | In WOD | on June 15, 2012


    Strict Press
    1×5 @ 65%, 1×5 @ 75%, 1×5 or more @ 85% 1RM


    15 mins each to establish 1RM:
    Clean and Jerk

  • Workout of the Day – Friday, June 15, 2012

    By Admin | In WOD | on June 14, 2012

    Does ANYONE want to train today after yesterday? DAMN! Takin’ it easy on the conditioning today, obviously.


    1×5 @ 65%, 1×5 @ 75%, 1×5 or more @ 85% 1RM


    With a partner, complete two rounds, for time:

    60 Medicine Ball Sit Up + Throw
    70 Partner Wall Balls
    800m Medicine Ball Run

    Wall balls are performed standing next to your partner. Partner A throws, partner B catches. Repeat 70 times. Sit ups are self explanatory. Sit up, throw to your partner. Partner catches, performs sit up and throws back. Medicine ball run is similar. One medicine ball, both run. Trade off as necessary. 

    This guy likes balls, too.

  • Workout of the Day – Thursday, June 14, 2012

    By Admin | In WOD | on June 13, 2012



    Three rounds of:
    75 pound Power snatch
    Box jump, 24″ box
    75 pound Thruster
    Chest to bar Pull-ups

    “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

    Check it out. Below is the next shirt design. However you may notice there’s a big annoying question mark on the back. I’ve had this same big annoying question mark in my head for the last three weeks trying to figure out what to put on the back of this shirt. So here’s the deal, go to the Undefeated Facebook page, you’ll see the link to this there, leave your idea in the comments. If you are the most clever and I choose your idea, you get the shirt for free and $25 off your membership the next month. Oh and bragging rights around the gym. I know you guys love bragging rights.

  • Workout of the Day – Wednesday, June 13, 2012

    By Admin | In WOD | on June 13, 2012

    Sorry for the late posting, I was catching a nap watching Prometheus. What a hunk of crap.

    For upper body movements in our strength cycle, you will add only 5lbs to your “1RM”. If you were basing your percentages off of 185lbs last cycle, increase it to 190lbs this time. Again, if you were missing reps and unable to complete sets, do NOT increase your 1RM. Everyone progresses at a different rate. Look at your training log and base your decision off your past performance. You’re all given training logs, so if you’re not using it, I can’t help you.


    Bench Press
    1×5 @ 65%, 1×5 @ 75%, 1×5 or more @ 95% 1RM

    Strict Pull Ups
    Weighted pull ups if neccessary. 


    For time:

    40 Hand Release Push Ups
    200m Farmer Carry (53/35)
    30 Hand Release Push Ups
    200m KB Waiter’s Walk – R (35/25)
    20 Hand Release Push Ups
    200m KB Waiter’s Walk – L (35/25)
    10 Hand Release Push Ups
    200m Rack Carry (35/25)


  • Workout of the Day – Tuesday, June 12, 2012

    By Admin | In WOD | on June 11, 2012

    We’re back on the strength cycle. Increase your “1RM” by 10lbs. If you were basing your percentages off of 300lbs before, increase that to 310 for the next four weeks and base your percentages off of that. If you found it difficult to achieve the prescribed reps in the last cycle, then stick with your current 1RM. Set the ego aside and go with a realistic load for the greater good.


    Back Squat
    1×5 @ 65%, 1×5 @ 75%, 1×5 or more @ 85% 1RM


    Three attempts:
    400m Sprint
    Rest two mins between attempts


    In three mins:
    Max Air Squats

    Rest two minutes, then:

    In two mins,
    Max Double Unders

    Rest one min, then:

    In one min,
    Max Box Jumps (24/20)



  • Workout of the Day – Monday, June 11, 2012

    By Admin | In WOD | on June 10, 2012

    Back to the start of a strength cycle. We know the programming is working because our June PR board is half full and it’s only the 10th. Congrats to everyone on your progress.


    • Monday – “Undefeated” benchmark
    • Tuesday – Squat strength, conditioning
    • Wednesday – Bench Press strength, conditioning
    • Thursday – “Hope”
    • Friday – Deadlift strength, conditioning
    • Saturday – Press strength, Oly technique

    You all saw the snatch ladder in the CrossFit Games Regionals where they combined double unders with snatches of varying loads. Well, here to get the week started is the UNDEFEATED benchmark WOD.



    AMRAP in 15mins:

    One rep bear complex + ten burpees.

    This is a ladder workout. The workout begins at 45/35lbs. You must load your own bar.













  • Workout of the Day – Saturday, June 9, 2012

    By Admin | In WOD | on June 8, 2012


    Romanian Deadlift


    3 rounds:

    AMRAP in 3 mins:

    3 Squat Snatch (95/65)
    5 Kettlebell Swings (70/45)
    7 Toes to Bar

    Rest 1 min

    Kyle has a 53 1/4" Standing Box Jump

  • Workout of the Day – Friday, June 8, 2012

    By Admin | In WOD | on June 7, 2012


    Begin with pike up, then straddle up, then headstand to push up and attempt handstand.


    Turkish Get Up

    Begin with non-dominant arm, perform with maximum weight possible, match with dominant arm.


    Tabata Intervals
    (20 seconds of work followed by 10 seconds of rest repeated 8 times)

    Rope Climb, Row, Ring Rows, Sit-ups, and Hand Stand Push Ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

  • Workout of the Day – Thursday, June 7, 2012

    By Admin | In WOD | on June 6, 2012


    “Century Club”

    • 100 Hang Power Snatches (45/35)
    • 400 meter Run w/ Sandbag
    • 100 Box Jumps (20″/18″)
    • 400 meter Run w/ Sandbag
    • 100 Push Presses (45/35)
    • 400 meter Run w/ Sandbag

    I was ahead of Zack for exactly one lap of this WOD. He then went ahead and crushed me by 3 minutes.

    “We’ve helped rescue people from marathon training, treadmill walking and weight machines, calling them out of darkness and into the marvelous light of CrossFit”

  • Workout of the Day – Wednesday, June 6, 2012

    By Admin | In WOD | on June 5, 2012


    Overhead Squat



    For time:

    150 Wall Balls (20/14)

    In just over five weeks with Undefeated CrossFit, Teddy has lost 12 pounds of fat and fallen in love with CrossFit. He will no longer be found at Shapes doing curls and kissing his biceps.

  • Workout of the Day – Tuesday, June 5, 2012

    By Admin | In WOD | on June 4, 2012


    Kipping Ring Dips


    Ring Dips
    3 x AMRAP

    Pull Ups
    3 x AMRAP

    Both dips and pull ups can be kipped. Take 120s rest between attempts.


    AMRAP in 9 mins:

    6 Kettlebell Snatch (53/35)
    20 Medicine Ball Sit Ups (20/14)

    I'm putting this up only because Spurr gets too many "killer" ab photos. Look at him in the background. Suck it Dave.

  • Workout of the Day – Monday, June 4, 2012

    By Admin | In WOD | on June 3, 2012


    We’re going to unload a little bit on the strength stuff for this week and pick it up again next week.

    Monday – Rowing, “DT” benchmark
    Tuesday – Push/pull strength, conditioning
    Wednesday – Overhead squat technique/strength, benchmark conditioning
    Thursday – Long conditioning
    Friday – Overhead technique/strength, conditioning
    Saturday – Deadlift assistance work, conditioning



    For total time:
    250m, 500m, 750m
    Rest the exact time it takes to complete each distance.


    5 rounds for time of:

    • 12 Deadlifts (155/105#)
    • 9 Hang Power Cleans (155/105#)
    • 6 Push Jerks (155/105#)

    Karen, AKA Keo, AKA KrossFit Keo won the MABBA provincial championship, which means she’s now a national level body builder. And she CrossFits. Thanks Charmaine of True Charisma Photography for the photo.

  • Breakfast Television with Wendy Novotny

    By Admin | In WOD | on June 2, 2012

    Hey Undefeated CrossFitters, make sure you rise and shine Monday morning. I will be joining fitness expert Wendy Novotny on Breakfast Television at 6am to demonstrate some burpee, push up and ab exercises. I’m hoping to RX this demo, last time I had to scale my band presses to the red band =(

  • Workout of the Day – Saturday, June 2, 2012

    By Admin | In WOD | on June 1, 2012


    Back Squat
    1×5 @ 75%, 1×3 @ 85%, 1xMax reps @ 95% 1RM


    AMRAP in 12 minutes:

    • 5 Overhead squat (95#/65#)
    • 5 Box jumps (30″/24″)

    Bar starts from ground and must be snatched into OHS position. Squat snatching your first rep counts as one OHS.


    4xMax time

    “If lifting heavy weights for partial [squats] were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team. – Ripp”


  • Workout of the Day – Friday, June 1, 2012

    By Admin | In WOD | on May 31, 2012

    June already? Hopefully with less rain. Today is a focus day. Now that summer is here, we want to move forward with zero bad habits. All sets to be performed with a light/medium load. Coaches will assign weight individually based on performance.


    Snatch Pulls

    Snatch Balance


    Clean pulls

    Tall clean


    Remainder of time spent on muscle up and/or kipping pull up technique.

    Jeff entered Spring Fling with the intention of looking cool. His only mistake was forgetting the cigarette in his mouth.



  • Workout of the Day – Thursday, May 31, 2012

    By Admin | In WOD | on May 30, 2012



    Bench Press
    1X5 @ 75%, 1X3 @ 85%, 1xMax reps @ 95% 1RM


    3 rounds, for time:
    15 Burpees
    15 Shoulder to overheads (115/75)

    Tarps off. The Undefeated way.


  • Workout of the Day – Wednesday, May 30, 2012

    By Admin | In WOD | on May 29, 2012

    I wanted to do this workout along with our friends to the south on Memorial Day, but alas, spring showers bring Murph-less hours. Lucky for you, tomorrow is supposed to be nice. Also, props to Dave B and Justin on your quality work in Tuesday’s WOD.



    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. This is a long workout, so arrive on time. Beginners complete 800m run, 50 pull ups, 100 push ups, 150 squats, 800m run. There is a 60 min time cap.

    Lisa's snatch PR.

  • Workout of the Day – Tuesday, May 29, 2012

    By Admin | In WOD | on May 28, 2012


    Monday – Deadlift strength, posterior bias conditioning
    Tuesday – Overhead strength, conditioning
    Wednesday – Long conditioning. Rhymes with turf. Or was the first five letters in the TV show “Murphy Brown”
    Thursday – Bench press strength, conditioning
    Friday – Skill/conditioning
    Saturday – Squat strength, conditioning


    Split Jerk


    Strict Press
    1×5 @ 75%, 1×3 @ 85%, 1xMax @ 95% 1RM


    For time:

    Hang squat clean (95/65)
    Box jumps (20/16)

    This WOD should be completed with speed. If reps are slow or missed, intensity should be decreased. After each squat clean, bar returns to dead hang above knees for next rep. You must land with full foot on box for box jumps and hips must be open before touching ground for next rep.


Your life is in your hands. Mediocrity or excellence. You decide.