WOD'S ARCHIVE

  • Workout of the Day – Tuesday, January 29, 2019

    By Coach Quinn | In WOD | on January 28, 2019

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

    7 rounds for time:
    40 Double-unders
    20 KB Swings (55/35)
    10 T2B

    CONTINUE READING
  • Workout of the Day – Monday, January 28, 2019

    By Coach Quinn | In WOD | on January 27, 2019

    Here’s what to expect this week:

    Monday, Jan 28 – Deadlift, Row/Burpee conditioning
    Tuesday, Jan 29 – Gymnastics skill (rope climb, handstand), T2B/KB swing/DU conditioning
    Wednesday, Jan 30 – Front Squat, Push-up/BJ/push-press conditioning
    Thursday, Jan 31 – Monster Mash
    Friday, Feb 1 – Split Jerk, Thruster/Pull-up conditioning
    Saturday, Feb 2 – Gymnastics skill (muscle-ups), partner WOD

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

    E2 x 7:
    Deadlift x 1 @ 80%+
    *Warm-up to this weight before the clock starts, then aim to maintain or increase over 7 sets. This should get pretty heavy. If you increase to a heavy enough weight that you can no longer maintain a neutral spine position, reduce the load until you can achieve the desired technique. 

    E3 x 5 (15 minutes) for max total meters:
    12 Burpees over the Rower
    Max distance Row
    Post total distance to whiteboard.

    CONTINUE READING
  • Workout of the Day – Friday, January 25, 2019

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

    Front Squat
    Build to ~80%, then:
    3 sets, for max total reps @ 70% of 1RM
    Rest 3 minutes between sets. 

    For time:
    5/4 Rope Climbs (1st climb legless)
    9 DB Thrusters (50/35)
    4/3 Rope Climbs (1st climb legless)
    15 DB Thrusters (50/35)
    3/2 Rope Climbs (1st climb legless)
    21 DB Thrusters (50/35)

    *Of course, scale the rope climbs as needed! Novice athletes may choose rope walk-ups or strict pull-up or ring row work instead.

    Hang Power Snatch
    Build to ~80%, then:
    3 sets, for max total reps @ 70% of 1RM
    Rest 3 minutes between sets.

    For time:
    5/4 Rope Climbs (1st climb legless)
    9 Thrusters (115/80)
    4/3 Rope Climbs (1st climb legless)
    15 Thrusters (115/80)
    3/2 Rope Climbs (1st climb legless)
    21 Thrusters (115/80)

    *Scale the rope climbs as needed. You may use your legs on the descent of legless rope climbs. Use your best judgement when attempting rope climbs and don’t hesitate to ask the coach for a scale/modification.

    CONTINUE READING
  • Workout of the Day – Thursday, January 24, 2019

    By Coach Quinn | In WOD | on January 23, 2019

    0-15:

    E2 x 5:
    1 minute Row, with specific stroke rating (strokes/minute):
    Set 1 – 30 s/m @ 80-90% effort
    Set 2 – 28 s/m
    Set 3 – 26 s/m
    Set 4 – 24 s/m
    Set 5 – 22 s/m

    The goal here is to set the pace the first minute, ideally a challenging 80-90% effort (e.g. 1:35-1:45/500m for men, 1:45-1:55/500m for women). Then, aim to maintain the same pace each round, with fewer and fewer strokes. 

    15-30:

    EMOM x 12:
    1 – Bench Press x 10
    2 – Foam Roller Hamstring Curls x 10
    3 – KB/DB Suitcase Hold x 25 seconds/side

    30-45:

    5 rounds for time:
    40 Med-ball Russian Twists* (20/14)
    40 Double-unders
    *Each time the ball touches the floor is one rep (this is 20/side).

    Note: just a heads up that Friday’s workout will involve rope climbs, so please plan to dress accordingly.

    CONTINUE READING
  • Workout of the Day – Wednesday, January 23, 2019

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

    3-4 sets, for quality:
    Strict Muscle-ups x 1-3 OR Low Ring Strict Muscle-ups (feet on floor) x 3-5 reps
    Tempo Ring Dips x 3-5 reps @ 30X2 tempo
    Banded Straight Arm Pull-downs x 10-15 reps

    14 minute AMRAP:
    12 cal Row
    10 Toes to Bar
    8 Wall-balls (20/14)
    6 Power Cleans (135/95)
    4 Strict C2B Pull-ups

    3-4 sets, for quality:
    Strict Muscle-ups x 1-3 OR 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

    CrossFit Open 14.4

    14 minute AMRAP:
    60 cal Row
    50 Toes to Bar
    40 Wall-balls (20/14)
    30 Power Cleans (135/95)
    20 Muscle-ups

    CONTINUE READING
  • Workout of the Day – Tuesday, January 22, 2019

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

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

    E2 x 5:
    4 Barbell Strict Press + 3 Push Press

    EMOM x 15:
    1 – 200/150m Row
    2 – KB Overhead Swing x 12
    3 – (Weighted) Strict Pull-up x 5

    E2 x 3:
    Tall Jerk x 3

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

    EMOM x 15:
    1 – 200/150m Row
    2 – KB Overhead Swing x 12 (55/35)
    3 – (Weighted) Strict Pull-up x 5

    CONTINUE READING
  • Workout of the Day – Monday, January 21, 2019

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

    Here’s what to expect this week:

    Monday, Jan 21– Front squat; power snatch & DU AMRAP
    Tuesday, Jan 22 – Jerk/press; EMOM conditioning
    Wednesday, Jan 23 – Gymnastics skill (MU), 14.4
    Thursday, Jan 24 – Monster Mash
    Friday, Jan 25 – Snatch; rope climb/thruster conditioning (WZA-inspired)
    Saturday, Jan 26 – Deadlift; partner WOD

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

    E2 x 5:
    Front Squat x 5 reps
    * Aim for 70-80% of 1RM across all sets, or heavier than Thursday, January 10.

    7 rounds for time:
    15 DB Snatches (50/35)
    30 Double-unders

    E2 x 5:
    Front Squat x 5 reps
    * Aim for 70-80% of 1RM across all sets, or heavier than Thursday, January 10.

    7 rounds for time:
    15 Power Snatches (75/55)
    30 Double-unders

    CONTINUE READING
  • Workout of the Day – Saturday, January 19, 2019

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

    EMOM x 15:
    1 – (Legless) Rope Climb x 1-2 reps
    2 – Wall-facing Handstand March or Thigh Taps x 10-20 reps
    3 – Ring “Y” Hold x 20-30 seconds
    *The ring “Y” hold is similar to holding the top of a ring row, except your arms are held overhead in a “Y” shape, elbows straight. It helps to lengthen the straps and walk back from the rig such that the load is not too great to hold for 20-30 seconds. This is a great strengthener for the lower fibres of the trapezius, important in maintaining a stable overhead position. 

    For time:
    30 2xDB Thrusters (35/25)
    30 2xDB Plank Rows (total, alternating)
    30 Hand-release Push-ups
    30 2xDB Hang Squat Cleans
    30 Hand-release Push-ups
    30 2xDB Plank Rows (total, alternating)
    30 2xDB Thrusters
    (15 minute cap)

    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 18, 2019

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

    E2 x 7:
    Deadlift x 2 @ 70-80%

    For time:
    8 Wall-balls (30/20) to 12/10′
    Assault Bike x 8/6 cals
    7 Wall-balls (30/20) to 12/10′
    Assault Bike x 7/5 cals
    6 Wall-balls (30/20) to 12/10′
    Assault Bike x 6/4 cals

    Rest 3-5 minutes

    Repeat for a total of 3 rounds. Post all 3 times to whiteboard. Quickly reset the bike after each effort. Note the increased height and weight for the wall-ball shots.

    CONTINUE READING
  • 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
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