WOD'S ARCHIVE

  • Workout of the Day – Tuesday, April 9, 2019

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

    15 minutes to complete 3 sets of the following:
    – Barbell Box Step-up x 8/leg
    – Barbell 1-leg RDL x 8/leg
    – Banded Pallof Hold (in standing) x 30 seconds/side
    *For the step-ups and RDL’s, start light and build with good form. For the banded pallof hold, make this as challenging as possible. You should be shaking throughout or it’s not enough resistance!

    EMOM x 16:
    1 – Assault Bike / Row
    2 – Rest
    3 – Burpee + Toe to Bar
    4 – Rest
    *This is 4 rounds, for max total reps. On the 3rd interval, each Burpee + T2B counts as one rep. Complete two rounds with the Assault Bike, and two rounds with the rower. 

    For max duration, or 4 minutes maximum:
    Front Plank

    CONTINUE READING
  • Workout of the Day – Monday, April 8, 2019

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

    Here’s what to expect this week:
    Monday – Snatch/Clean/DL, 21-15-9 conditioning
    Tuesday – Lower body accessory, interval conditioning, core work
    Wednesday – Back squat, conditioning
    Thursday – Monster Mash
    Friday – Gymnastics (MU/dip), conditioning
    Saturday – Partner WOD

    E2 x 10:
    Sets 1-5 – Clean Pull x 5 @ 50-60%
    Sets 6-10 – Deadlift x 3 @ 60-70%
    *No touch and go. Reset for each rep.

    For time:
    21-15-9 reps of:
    2x DB Power Clean (50/35)
    Hand-release Push-ups
    Run 300m after each round.

    E2 x 10:
    Sets 1-5 – Snatch x 5 @ 50-60%
    Sets 6-10 – Clean x 3 @ 60-70%
    *No touch and go. Reset for each rep. 

    For time:
    21-15-9 reps of:
    Power Clean (115/75)
    Hand-release Push-ups
    Run 300m after each round. 

    CONTINUE READING
  • Workout of the Day – Saturday, April 6, 2019

    By Coach Quinn | In WOD | on April 5, 2019

    With a partner, complete 4 rounds for time, dividing reps as needed:
    400m Med-ball Run (30/20, one shared ball, partners run together)
    30 Wall-balls (30/20)
    20 Med-ball Ab-mat Sit-ups (alternating, pass the ball each rep)
    20 Chest-to-bar Pull-ups

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, April 5, 2019

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

    CrossFit Core 5K*

    10 rounds for time:
    250m Row
    200m Run
    50 Double-unders

    ***Time cap: 40 minutes***

    *This workout is courtesy of our friends at CrossFit Core K-Town in Kenora. It’s not the first time we’ve done it, and it won’t be the last. Check them out for a drop in this summer if you’re visiting cottage country. Follow with a beer and a bite from Lake of the Woods Brewing and you’ve got yourself a glorious start to a day.

    CONTINUE READING
  • Workout of the Day – Thursday, April 4, 2019

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

    0-15:

    EMOM x 12 (4 sets):
    1 – Hang Power Snatch x 8 reps
    2 – 1-arm Ring Row x 6/arm
    3 – Med-ball Lateral Throw (powerful) x 8/side

    15-30:

    EMOM x 12 (4 sets):
    1 – Power Clean x 8 reps
    2 – Burpees over the Barbell x 10 reps
    3 – Star Plank x 20 seconds/side

    30-:

    For time:
    400m Run
    20 Hang Power Snatch (75/55)
    20 Power Cleans (75/55)
    20 Burpees over the Barbell

    CONTINUE READING
  • Workout of the Day – Wednesday, April 3, 2019

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

    E90s x 10:
    1 – 1-arm DB Split Jerk x 5/arm
    2 – DB Bench Rows x 8/arm

    E2 x 3:
    Straddle Sit 2xDB Strict Press x 10
    *This is sitting on the floor in straddle. Build to or maintain a challenging load across 3 sets. 

    5 rounds for time:
    10 Deadlifts (50% 1RM)
    10 Horizontal Ring Rows
    1 minute Handstand Hold (accumulated)

    E90s x 10:
    1 – Split Jerk x 5 @ 40-60%
    2 – DB Bench Rows x 8/arm
    *Keep the jerks light and quick.

    E2 x 3:
    Strict Press x 10
    *Build to or maintain a challenging load across 3 sets. 

    5 rounds for time:
    10 Deadlifts (50% 1RM)
    10 Horizontal Ring Rows
    1 minute Handstand Hold (accumulated)

    CONTINUE READING
  • Workout of the Day – Tuesday, April 2, 2019

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

    3 sets: 
    – One set of Kipping Ring Muscle-ups*
    – 3-5 Ring Dip Negatives (5-second lower)**
    – 15-30 second False Grip Active Hang

    *If you are still working on developing your strict pull-up, then you will use this time to work on strict muscle-up progressions on the low rings (make sure you use false grip!). If you have your kipping pull-ups, but do not yet have a ring muscle-up, work the transition on the low rings. The coach will assist you in finding a useful progression no matter your level.

    **You may use your legs to stand or jump back up to the top position after each rep.

    16 minute AMRAP:
    6 Box Jumps (24/20)
    9 1xKB Squat Cleans (55/35)
    12 Ab-mat Sit-ups

    Alternate the arm you use on the KB clean each round. KB squat cleans should start with a single-arm swing, and be received with the KB resting on the forearm, with the thumb near the sternum (under the chin) and the wrist in neutral. Make sure to relax your grip as your receive the weight so that it is cradled softly onto the forearm!

    CONTINUE READING
  • Workout of the Day – Monday, April 1, 2019

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

    Welcome to the Spring Programming Cycle for 2019!

    We made it through another Open. This time we only have about half a year to prep for the next one (coming Fall 2019). But we will still take this opportunity to deviate slightly from your “classic” CrossFit fare. Expect a lot of variety in this cycle. More odd objects and unilateral movements. In the first half of most workouts, expect a good mix of standard strength (squat, deadlift, press, pull) and skill work (gymnastics/weightlifting). The strength work will involve higher reps, with the goal of building muscle and laying down the foundations for our more neurologically taxing single-repetition maxes to come. This is a great time to de-load your olympic lifts and work on your technique with repetition.

    In the latter half of our training sessions (and for the entirely of our Thursday Monster Mash), expect a greater emphasis on building the aerobic engine. That means longer, steady grinder workouts, with plenty of cyclical run/row/bike/skip/carry to keep the engine running for 20+ minutes at a time. The CrossFit cardio junkies will love this phase. However, if longer workouts are not your forte, then this is the time to build some capacity in the slow and steady realm. Remember: the greater percentage of a given workload that can be fuel by renewable (aerobic) energy, the harder and longer you can push. The great, powerful CrossFit athletes (think Mat Fraser and Tia Toomey) have incredible aerobic fitness upon which they layer their power.

    Oh, and yes, that was an April Fool’s Day post. We’re not doing a 30 minute AMRAP of Burpees. Or a 40 minute AMRAP of 400m Run. See today’s real workout on the next tab.

    Here’s what to expect this week:
    Monday – Back Squat, chipper conditioning
    Tuesday – Gymnastic skill (MU/dip), KB clean/box jump/sit-up conditioning
    Wednesday – Jerk/Press, Deadlift/ring row/handstand conditioning
    Thursday – Monster Mash
    Friday – CrossFit Core 5K (Row/Run/Skip)
    Saturday – The return of the Partner WOD!

    E3 x 5:
    Back Squat
    Set 1: 10 reps @ 50%
    Set 2: 10 reps @ 60%
    Set 3: 10 reps @ 70%
    Set 4: Max reps @ 80%
    Set 5: 10 reps @ 50%

    For time:
    30/20 cal Bike
    20 Wall-balls (20/14)
    10 Toes to Bar
    20 Burpees
    10 Toes to Bar
    20 Wall-balls (20/14)
    300m Run

    CONTINUE READING
  • Workout of the Day – Monday, April 1, 2019

    By Coach Quinn | In WOD | on March 31, 2019

    40 minute AMRAP:
    400m Run
    Post total rounds to whiteboard.

    Rx: (50/35)

    CONTINUE READING
  • Workout of the Day – Saturday, March 30, 2019

    By Coach Quinn | In WOD | on March 29, 2019

    “Triple 2”

    For time:
    2000m Row
    200 Double-unders
    2 mile Run

    Below is the 2 mile loop we used last year. Waverley to Willson to Fennell to Buffalo to Waverley.

    Enjoy!

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, March 29, 2019

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

    EMOM x 10:
    Overhead Squat x 1

    For time:
    Buy in: 50/35 cal Assault Bike
    Then, 10-9-8-7-6-5-4-3-2-1 reps for time:
    1xDB Walking Lunges (per leg, alternating)
    1xDB Single-arm Thrusters
    Ring Rows

    *Note: You will take a single DB with you on the lunges, holding however you prefer. You will also use the same DB for your 1-arm thrusters, alternating arms as needed. Rx weight today is (50/35). A big class may need to stagger the start due to bikes. 

    EMOM x 10:
    Snatch x 1
    *Start at 50-60% and build as able over 10 sets. 

    (Same as Fitness)
    For time:

    Buy in: 50/35 cal Assault Bike
    Then, 10-9-8-7-6-5-4-3-2-1 reps for time:
    1xDB Walking Lunges (per leg, alternating)
    1xDB Single-arm Thrusters
    Ring Rows

    *Note: You will take a single DB with you on the lunges, holding however you prefer. You will also use the same DB for your 1-arm thrusters, alternating arms as needed. Rx weight today is (50/35). A big class may need to stagger the start due to bikes. 

    CONTINUE READING
  • Workout of the Day – Thursday, March 28, 2019

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

    0-15:

    3 rounds for time:
    300m Run
    16-13-10 Burpee Box Jump Overs (24/20)

    15-30:

    EMOM x 10 (5 sets):
    1 – (Weighted) Strict Pull-up x 3-5 reps
    2 – Handstand Hold x 30 seconds

    30-:

    For time:
    Buy in: 400m Run
    Then, 10 rounds of the following:
    8 Wall-balls (20/14)
    6 Toes to Bar
    4 Burpees
    (Time cap: 12 minutes)

    Shoulder Mobility
    Banded Shoulder Distraction x 2 mins/side
    Banded Shoulder Internal Rotation x 2 mins/side
    T-Spine Foam Roll x 2 mins

    Improve your: Back and Hamstrings
    3 sets:
    GHD Reverse Hypers x 10-15
    Staggered Stance Barbell Good Mornings x 6/leg
    Foam Roller Hamstring Curls x 10

    CONTINUE READING
  • Workout of the Day – Wednesday, March 27, 2019

    By Coach Quinn | In WOD | on March 26, 2019

    10 minutes to build to a quality daily max:
    Deadlift x 1

    20 minute AMRAP (for quality):
    Rope Climb x 1
    1xDB Seated Strict Press x 6/arm (50/35)
    Side Plank x 30 seconds/side
    Rope Climb x 1
    Parallette Push-ups x 12
    KB Suitcase Carry x 2 rig-length/side  (70/55)

    Rx+ option: legless rope climbs, side plank with top leg elevated, and substitute strict ring dips for parallette push-ups.

    3 sets:
    15-20 GHD Hip Extensions
    15-20 GHD Sit-ups (to parallel)

    Improve your: Skipping
    5 minutes of Skipping (mix up as many styles as you can, but skip for the entire 5 minutes straight with as few breaks as possible)

    CONTINUE READING
  • Workout of the Day – Tuesday, March 26, 2019

    By Coach Quinn | In WOD | on March 25, 2019

    E2 x 7:
    Bench Press
    Sets 1-3: 3 reps
    Sets 4-5: 2 reps
    Sets 6-7: 1 rep

    7 rounds for time:
    15 Ball Slams (20/12)
    10/7 cal Row
    5 Box Jumps (30/24)

    Shoulder Stability
    3 sets:
    IYT x 10 reps
    Wall slides x 10 reps
    Band pull-apart hold x 30-45 seconds
    *For the hold, the arms should be held at a 45° angle (e.g. midway between directly in front and directly to the side) with tension on the band. Keep the palms up, the elbows straight, and the shoulder blades down away from the ears. 

    Improve your: Squat Position
    3 sets:
    60 second KB Goblet Squat Hold
    *Keep your chest up and your elbows off your knees! Choose a weight that is challenging but achievable. 

    CONTINUE READING
  • Workout of the Day – Monday, March 25, 2019

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

    The OPEN is over! Look for updates on the AM vs. PM challenge coming soon!

    This is a transition week as we prepare for the Spring cycle. We will have three opportunities to get outside this week, starting MONDAY. We will also do a little testing this week. Here’s what to expect:

    Monday, Mar 25 – Run/KBS/Push-up/Double-under tester
    Tuesday, Mar 26 – Bench Press, Row/Ball-slam/Box Jump conditioning
    Wednesday, Mar 27 – Deadlift, Rope climb/Press/Core strength endurance
    Thursday, Mar 28 – Monster Mash (with running)
    Friday, Mar 29 – Snatch, Lunge/Thruster/Bike conditioning
    Saturday, Mar 30 – “Triple 2”

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

    Every 7 minutes, for 4 sets, each for time:
    400m Run
    25 Overhead KB Swings (55/35)
    25 Hand-release Push-ups
    40 Double-unders

    Post all 4 times and total time to whiteboard.

    Soft Tissue Suppleness
    5-10 minutes of lacrosse ball smash to:
    – Posterior shoulder
    – Between the shoulder blades
    – Pecs
    – Lats

    Improve your: False Grip
    3 sets:
    3-5 False Grip Ring Pull-ups + 20-30 second False Grip Active Hang
    OR
    10 False Grip Ring Rows

    CONTINUE READING
  • Workout of the Day – Saturday, March 23, 2019

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

    0-15:

    EMOM x 12 (4 sets):
    1 – Barbell Romanian Deadlift x 8-10 reps
    2 – Ab-wheel or Barbell Rollouts x 8-10 reps
    3 – Med-ball Lateral Throw (powerful) x 8/side

    15-30:

    EMOM x 12 (4 sets):
    1 – 2xDB Box Step-ups x 16
    2 – 2xDB Push-up + Plank Row* x 8
    3 – Handstand Hold x 30 seconds
    *This is a push-up with hands on dumbbells, followed by a 1-arm row. On the next rep, switch the hand that does the row. Complete 8 total push-up+row (4 rows per arm).

    30-:

    EMOM x 12 (4 sets, for total reps):
    1 – Row (cals) x 40 seconds
    2 – Assault Bike (cals) x 40 seconds
    3 – 5 yd Shuttle Runs (line touches) x 40 seconds
    Post total reps to whiteboard.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Rich’s Guide to 19.5

    By Rich Deschamps | In WOD | on March 21, 2019

    Once again, we see thrusters and chest to bar pull-ups being paired together in the final week of the open. I think we were all hoping that we wouldn’t have to do thrusters this year. For those of us who performed last weeks workout scaled and did chin over bar pull-ups or jumping pull-ups, you get to do them again this week! On the plus side, we should know our capacity with them and know how to break them up.

    If we remember 18.5 last year which was a redo of 11.6, we had the same two movements except they ascended in reps instead of descending. Descending reps are easier, so think positively here. Every round you complete you get to complete less reps the following round. If we have done the workout “Fran” (21-15-9 of pull-ups and thrusters), we know how bad it is. I would make the argument that 19.5 should be easier than “Fran” because there are over double the amount of repetitions to complete. More repetitions mean you will have to break it up more often.

    Strategically breaking up these reps in the early rounds and saving ourselves for the later rounds will make a huge difference in this workout. It isn’t about how fast you can get through the first two rounds (33-27), its how fast you can consistently move throughout the whole workout.

    There are 210 repetitions to do total, 105 of each movement. One hundred and five pull-ups is a lot of pulls-ups for anyone and everyone. Break every set up into manageable sets including both the thrusters and the pull-ups. The following are some options on how to break up the rounds into manageable sets.

    Round of 33 12/11/10 10/9/8/6 7/7/7/6/6 8/7/6/5/4/3
    Round of 27 10/9/8 8/7/6/6 6/6/5/5/5 5/5/5/4/4/4
    Round of 21 8/7/6 6/5/5/5 6/5/4/3/3 4/4/4/3/3/3
    Round of 15 6/5/4 4/4/4/3 5/4/3/2/1 3/3/3/2/2/2
    Round of 9 4/3/2 3/2/2/2    

     

    As you can see, I like descending reps. Mentally they are significantly easier to manage, and they take into account the fatigue you will be experiencing, and the diminishing returns you will have for your efforts.

    Breathing efficiently through your reps is going to be very important as usual. When we are doing reps of a gymnastics movement we sometimes forget to breathe and hold our breath. We want to avoid doing this. Finding a time to breathe during our movements is very important. During the thruster taking an extra second at the top of our rep will give us an extra second to breathe. During the pull-up you want to exhale on the way down from the top of the rep.

    There isn’t too much strategy to discuss. We want to focus on breaking up our sets appropriately and managing our fatigue throughout the work out. And lastly have fun! It is the last open workouts of this open, so let’s enjoy it!

    CONTINUE READING
  • Workout of the Day – Friday, March 22, 2019

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

    Workout 19.5

    33-27-21-15-9 reps for time of:
    Thrusters
    Chest-to-bar pull-ups

    Time cap: 20 minutes

    Men: 95 lbs
    Women: 65 lbs

    Optional Activation Warm-up
    3 rounds:
    3-5 Thrusters
    3-5 C2B Pull-ups
    20 seconds Assault Bike (moderately hard)
    Rest 1 minute.

    Workout 19.5

    33-27-21-15-9 reps for time of:
    Thrusters
    Chin over Bar pull-ups

    Time cap: 20 minutes

    Men: 75 lbs
    Women: 55 lbs

    Optional Activation Warm-up
    Same as RX.

    Workout 19.5

    33-27-21-15-9 reps for time of:
    Thrusters
    Jumping pull-ups

    Time cap: 20 minutes

    Men: 65 lbs
    Women: 45 lbs

    Optional Activation Warm-up
    Same as RX (with jumping pull-ups)

    CONTINUE READING
  • Workout of the Day – Thursday, March 21, 2019

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

    19.5 reveal tonight at 7pm! See games.crossfit.com for the announcement.

    4 rounds for time:
    10 Deadlifts (225/155)*
    3 rounds of “Cindy”

    Each round of “Cindy” is:
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    *Scale the deadlift weight to no greater than 60% of 1RM.

    Shoulder Mobility
    Banded Shoulder Distraction x 2 mins/side
    Banded Shoulder Internal Rotation x 2 mins/side
    T-Spine Foam Roll x 2 mins

    Improve your: Back and Hamstrings
    3 sets:
    GHD Reverse Hypers x 10-15
    Staggered Stance Barbell Good Mornings x 6/leg
    Foam Roller Hamstring Curls x 10

    CONTINUE READING
  • Workout of the Day – Wednesday, March 20, 2019

    By Coach Quinn | In WOD | on March 19, 2019

    EMOM x 10:
    Power Clean
    Sets 1-3: 3 reps
    Sets 4-6: 2 reps
    Sets 7-10: 1 rep
    *If you are still learning the power clean, take this opportunity to practice your technique and only increase the weight as necessary. You may choose a hang variation if recommended by your coach. 

    3 rounds, for max total reps (18 minutes):
    1 minute Row (cals)
    2 minutes rest
    1 minute Rig-length Shuttle Runs
    2 minutes rest

    3 sets:
    15-20 GHD Hip Extensions
    15-20 GHD Sit-ups (to parallel)

    Improve your: Skipping
    5 minutes of Skipping (mix up as many styles as you can, but skip for the entire 5 minutes straight with as few breaks as possible)

    CONTINUE READING
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