WOD'S ARCHIVE

  • Workout of the Day – Friday, November 2, 2018

    By Coach Quinn | In WOD | on November 1, 2018

    E2 x 8 (4 sets):
    1 – BB Front Rack Bulgarian Split Squat x 8/leg
    2 – 1-leg BB Romanian Deadlift x 8/leg

    EMOM x 20:
    1 – Foam Roller Hamstring Curls x 10
    2 – Assault Bike x 40 seconds
    3 – High Plank Hip Swivel x 20 (10/side)
    4 – Prisoner Air Squat + Twist* x 20 reps
    5 – KB Windmill x 6/side

    *The prisoner air squat is simple a squat with your hands on the back of your head, elbows pointing directly out to the sides. At the top of each rep, twist your trunk ~90° to one side. Alternate sides each rep. 

    CONTINUE READING
  • Workout of the Day – Thursday, November 1, 2018

    By Coach Quinn | In WOD | on October 31, 2018

    0-15:

    EMOM x 12:
    1 – 10/7 cal Row + 6 Burpees over Rower
    2 – 10 Pull-ups/Ring Rows + 20 Double-unders
    3 – 30-45 second Handstand Hold

    15-30:

    10 minute AMRAP:
    60 Bar-over Burpees
    30 Overhead Squats (95/65)
    10 Muscle-ups or Strict C2B Pull-ups

    30-:

    For time:
    60/45 cal Row
    30 Pull-ups/Ring Rows
    10 gym-length Shuttle Run

    CONTINUE READING
  • Workout of the Day – Wednesday, October 31, 2018

    By Coach Quinn | In WOD | on October 30, 2018

    E90s x 15 (5 sets):
    1 – DB Bench Press x 8-10 @ 21X1 tempo
    2 – Bent Over Supinated-grip Barbell Row x 8-10 @ 21X1 tempo
    3 – Standing Banded Oblique Twist* x 10-15 reps/side
    *See video featuring OG Matt Chan of Train FTW for demo.

    50-40-30-20-10 reps for time of:
    KB Swings (55/35)
    Anchored Abmat Sit-ups

    Assault Bike

    EMOM x 10: 12/8 cals

    CONTINUE READING
  • Workout of the Day – Tuesday, October 30, 2018

    By Coach Quinn | In WOD | on October 29, 2018

    25 minutes to establish a quality daily max in all three of the following:
    Turkish Get-up (per arm)
    Weighted Pull-up*
    Farmer’s Carry** x 2 rig-lengths
    You may complete these in any order. Post all three loads to whiteboard.
    * If you do not yet have a strict pull-up, substitute a max set with the band of your choice.
    ** You may use the farmer’s handles, barbells, or heavy DB/KB’s to establish a daily max load. You may put the weight down in order to turn around at the end of the 1st length.

    5 rounds for time:
    15 Wall-balls (20/14)
    12 Box Jumps (24/20)
    9 Toes to Bar

    Extra Work

    3-5 sets, with glute band above knees:
    10 lateral steps R
    10 lateral steps L
    10 diagonal steps forward
    10 diagonal steps reverse
    10 squats
    Rest as needed.

    CONTINUE READING
  • Workout of the Day – Monday, October 29, 2018

    By Coach Quinn | In WOD | on October 28, 2018

    Hey UNDEFEATED – we are entering the 2nd week of the 7-week “2018 Fall 2” block of programming. This will take us to early December, at which point we will enter a short 4 week holiday block, before buckling down to prepare for the 2019 Open in January.

    This block will include a continued focus on building foundational strength upon which to base our more classic CrossFit fitness that we’ll need for the Open. That means you will see more variety in the movement selection over the coming weeks. Specifically, here are some elements to look out for:

    • Unilateral upper & lower body movements: split squats/lunges, 1-arm presses, unilateral holds/carries, etc. This helps us to build balance & symmetry, while forcing us to learn to stabilize with each joint (instead of sharing that role between both arms/legs). You will notice DB and KB work in both the Fitness and Sport programming, though both will continue to get regular doses of barbells.
    • “Core” movements & isometric holds: I hate to have to break this to you, but classic CrossFit programming does not sufficiently emphasize core stability. There, I said it. Heresy! “But Quinn, we do toes-to-bar and ab-mat sit-ups. And we deadlift ALL THE TIME. Surely, that must be sufficient core strengthening!” Sadly, I have to disagree. We certainly demand a lot of our “cores” when we are lifting heavy barbells and swinging from the rig, but the CrossFit model that emphasizes intensity and work capacity spends insufficient time working on the basics. We can’t “score” core stability work. There are no reps to count! And if there were – we’d be doing it wrong! It is the opposite of “for time” – we want to build core awareness and endurance to allow us to choose efficient and safe positions for our higher intensity work. Anyway, I’ll leave the discussion there for now… look for plenty of plank holds, carries, posterior shoulder and glute work (those count as core as well) in this block.
    • More tempo and higher rep strengthening (and less Olympic Weightlifting): That’s right, less weightlifting this block. I love weightlifting. You love weightlifting. But weightlifting is fairly one-dimensional. Move a fixed object in an upward direction quickly. There is much more to building foundational strength and power. What about rotational and lateral stability. What if we need to push something forward? What if the object isn’t so easy to grab onto and control? So we will take a small step back from the snatch and the clean & jerk (don’t worry, we’re still doing them both TODAY) in order to allow us to come back to it with renewed vigour in the new year.

    Here’s what to expect this week:

    Monday – Weightlifting test, thruster/burpee AMRAP
    Tuesday – TGU/Pull-up/Farmer’s carry, WB/BJ/T2B conditioning
    Wednesday – Upper body strength, KB/Sit-up conditioning
    Thursday – Monster Mash
    Friday – Unilateral lower body strength, EMOM conditioning
    Saturday – 10-1 Barbell/DB ladder sweatfest

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

    ~ Coach Quinn

    25 minutes to establish a quality daily max in both:
    Strict Press
    Back Squat

    7 minute AMRAP:
    7 DB Thrusters (50/35)
    7 Burpees

    25 minutes to establish a quality daily max in both:
    Snatch
    Clean & Jerk

    7 minute AMRAP:
    7 Thrusters (95/75)
    7 Burpees

    CONTINUE READING
  • Meet a Member – Kennedy Krakalovich

    By Rich Deschamps | In Meet Our Athletes, WOD | on October 26, 2018

    Three years ago, a fifteen-year-old Kennedy Krakalovich loved running. Running was Kennedy’s favourite form of exercise until she discovered CrossFit. After binge watching numerous CrossFit Games events on YouTube, Kennedy was able to convince her mom to sign her up for her very first class at CrossFit 84. The next day she could barely walk and was hooked.

     

    Coming from a running background, Kennedy did not initially like the weightlifting and gymnastics components of CrossFit. Flash forward a few years later, and Kennedy holds the youth snatch and total records for her weight class in Manitoba! For a few years Kennedy was very invested in weightlifting, attending Undefeated CrossFit’s Barbell classes frequently and competing in many weightlifting meets. In 2016, Kennedy qualified for Junior Nationals. For a few years, Kennedy also trained with Undefeated CrossFit’s competitive group, Unleashed. During this time, she made a tremendous amount of progress, specifically in the strength aspect of CrossFit. Kennedy is quite the competitive person and is known to compete at many local competitions.

     

    Kennedy feels that starting CrossFit at a younger age, and being one of the youngest members, has given her many opportunities to grow and develop her independence. Many of her closest friends at Undefeated are older than her and have become mentors for her along the way. She loves that CrossFit teaches young girls that being strong and athletic are sought after traits and that CrossFit encourages a positive mindset. Kennedy is studying computer engineering at the University of Manitoba where she finds herself being one of only a few girls in the program. She finds inspiration from fellow Undefeated members, Jeanette Bautista and Kate Nizio, who are computer science teachers at U of W and Fort Richmond Collegiate.

     

    Since starting university last year, Kennedy’s focus has shifted from being a competitive athlete to school. She does an amazing job at balancing her busy school schedule and getting to the gym four to five times per week. You can usually find Kennedy in the 3:30pm class with her favourite gym buddies Scotty and TP; where her focus is on beating them in the daily workout.

     

    CONTINUE READING
  • Workout of the Day – Saturday, October 27, 2018

    By Coach Quinn | In WOD | on October 26, 2018

    EMOM x 36:
    1 – Prisoner Box Step-ups (24/20)
    2 – Wall Sit Hold x 45 seconds
    3 – Push-up to “T”, alternating
    4 – Bar Hang x 45 seconds
    5 – Assault Bike
    6 – Banded Pallof Hold (in standing) x 20 seconds/side

    *Prisoner box step-ups are with your hands behind your head, elbows pointing out to the side. Push-up to “T” finishes the top of the push-up in a “T” shape with one arm reaching to the ceiling. 

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, October 26, 2018

    By Coach Quinn | In WOD | on October 25, 2018

    “Coach Dan 26/10”

    26 minute AMRAP:
    1500m Row buy in, then:
    10 DB Snatch (50/70)
    10 DB Overhead Reverse Lunge (50/70)
    10 Burpees over the Dumbbell
    10 Pull-ups or Ring Rows
    50 Double-unders

    Happy Birthday Coach Dan!

    “Coach Dan 26/10”

    26 minute AMRAP:
    1500m Row buy in, then:
    10 Power Snatch (55/75)
    10 Overhead Squat (55/75)
    10 Burpees over the Barbell
    10 Pull-ups
    50 Double-unders

    Happy Birthday Coach Dan!

    CONTINUE READING
  • Workout of the Day – Thursday, October 25, 2018

    By Coach Quinn | In WOD | on October 24, 2018

    0-15

    EMOM x 12:
    1 – 12 Wall-balls + 20 Double-unders
    2 – 6 T2B + 10 Slamball slams
    3 – 3 Squat Cleans + 5 Front Squats (155/105)

    15-30

    AMRAP 9 mins:
    9 Thrusters (95/65)
    9 C2b
    9 Bar-over burpees

    30-45

    18-12-6 reps for time:
    Row (cals)
    Power Snatch
    Overhead Squat
    (95/65)

    CONTINUE READING
  • Workout of the Day – Wednesday, October 24, 2018

    By Coach Quinn | In WOD | on October 23, 2018

    12 rounds for time of: 
    4 Horizontal Ring Rows
    3 per arm 1xDB Z-Press (in straddle sit)*
    20 second Ring or Box Support Hold**
    *This is 3/arm strict press in straddle sit. Choose a heavy dumbbell (~6RM).
    **Maintain hollow body position. Always aim to press yourself as high as possible (pushing shoulder blades down).
    Note: Always lower with control.
    Time cap: 16 minutes.

    3-4 rounds, for quality (~20 minutes):
    Ab-wheel Rollouts x 10 reps
    GHD Hip Extensions x 10 reps @ 31X1 tempo
    Wall Angels x 10 reps
    Turkish Get-ups x 3 reps/arm
    DB Biceps Curls* x 10 reps @ 2121 tempo
    *For this curl, use palms-up position to raise, then rotate your palms to face downward at the top of the curl and maintain this position as you lower. 

    12 rounds for time of: 
    4 Strict Pull-ups
    3 Strict Handstand Push-ups
    2 Strict Ring Dips
    Time cap: 16 minutes.
    Note, you must lower with control on all reps (e.g. no dropping from top of pull-up).

    3-4 rounds, for quality (~20 minutes):
    Ab-wheel Rollouts x 10 reps
    GHD Hip Extensions x 10 reps @ 31X1 tempo
    Wall Angels x 10 reps
    Turkish Get-ups x 3 reps/arm
    DB Biceps Curls* x 10 reps @ 2121 tempo
    *For this curl, use palms-up position to raise, then rotate your palms to face downward at the top of the curl and maintain this position as you lower. 

    Assault Bike

    120-200 cals @ 80% effort.
    This should be just above a comfortable talking pace.

    CONTINUE READING
  • Workout of the Day – Tuesday, October 23, 2018

    By Coach Quinn | In WOD | on October 22, 2018

    Here’s what to expect this week:

    Monday – Conditioning test: FGB with transitions
    Tuesday – Strength test: Front Squat 5RM, plus conditioning
    Wednesday – Gymnastics test, plus accessory strength
    Thursday – Monster Mash
    Friday – Coach Dan’s Birthday WOD!
    Saturday – Long EMOM conditioning

    More info will be released throughout the week.

    Test: Front Squat 5RM

    Take 10 minutes to build to a challenging set of 2 reps. Rest 2-3 minutes after your final warm-up set, then take 1-2 attempts at establishing a new 5RM, resting at least 2-3 minutes between attempts.
    *Note: We will be using this 5RM number to help with loading for future weeks, so give your best effort. If any of your reps are “less than perfect,” then do not increase the weight to attempt again. 

    5 rounds for time:
    250/200m Row
    20 Med-ball Lateral Throws, alternating
    10 Knees to Elbows

    Extra Work

    3-5 sets, with glute band above knees:
    10 lateral steps R
    10 lateral steps L
    10 diagonal steps forward
    10 diagonal steps reverse
    10 squats
    Rest as needed.

    CONTINUE READING
  • Workout of the Day – Monday, October 22, 2018

    By Coach Quinn | In WOD | on October 21, 2018

    New Cycle starts this week – Fall Cycle 2

    Look for full details on tomorrow’s blog. In the meantime, we will be testing today…

    Enjoy!

    Test Day. Go for broke and track reps in each interval.

    Fight Gone Bad (with transitions)

    3 rounds of 1 minute work, 15 seconds transition:
    1 – Wall-balls (20/14)
    2 – KB Swings (55/35)
    3 – Box Jumps (24/20)
    4 – 2xDB Push Press (35/25)
    5 – Row (cal)
    6 – Rest

    Test Day. Go for broke and track reps in each interval.

    Fight Gone Bad (with transitions)

    3 rounds of 1 minute work, 15 seconds transition:
    1 – Wall-balls (20/14)
    2 – Sumo Deadlift High Pulls (75/55)
    3 – Box Jumps (24/20)
    4 – Push Press (75/55)
    5 – Row (cal)
    6 – Rest

    CONTINUE READING
  • Workout of the Day – Saturday, October 20, 2018

    By Coach Quinn | In WOD | on October 19, 2018

    “Jerry”

    For time:
    Run 1600m
    Row 2000m
    Run 1600m

    *Compare to May 10, 2018.

    Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, October 19, 2018

    By Coach Quinn | In WOD | on October 18, 2018

    EMOM x 12:
    Sets 1-6: Overhead Squat x 2-3
    Sets 7-12: Back Squat x 1-2
    *Today, you will start with the OHS, which may be very light for some. Once you reach the back squats, start adding on weight. You will have 6 sets to get to a challenging single for today. 

    4 sets of the following, for quality:
    Ring Dips x 1 max set
    Horizontal Ring Rows x 1 max set
    DB Incline Press x 10 reps
    1-arm DB Bench Row x 10 reps/arm
    Overhead Med Ball Throws x 30 reps
    Band Pull-aparts x 30 reps
    *This should take 20-30 minutes. Make sure to take some rest between each movement, and attack each set with high effort. The closer to max you go on the Ring and DB movements, the more taxing/challenging today’s session will be.

    EMOM x 12:
    Sets 1-6: Snatch x 2
    Sets 7-12: Snatch x 1

    4 sets of the following, for quality:
    Ring Dips x 1 max set
    Horizontal Ring Rows x 1 max set
    DB Incline Press x 10 reps
    1-arm DB Bench Row x 10 reps/arm
    Overhead Med Ball Throws x 30 reps
    Band Pull-aparts x 30 reps
    *This should take 20-30 minutes. Make sure to take some rest between each movement, and attack each set with high effort. The closer to max you go on the Ring and DB movements, the more taxing/challenging today’s session will be.

    CONTINUE READING
  • Workout of the Day – Thursday, October 18, 2018

    By Coach Quinn | In WOD | on October 17, 2018

    0-15:

    12 minutes to complete the following:
    300m Run
    40 Air Squats
    300m Run
    30 Walking Lunges
    300m Run
    20 Burpees
    Max total duration Handstand Hold

    15-30:

    12 minute AMRAP:
    5 Tire Flips
    10 1-arm KB S2O (5/arm, 55/35)
    10 KB Goblet Squats (55/35)
    200m Run

    30-45:

    For time:
    400m KB Carry (55/35)
    40 KB Swings
    30 Walking Lunges
    20 Burpees

    CONTINUE READING
  • Workout of the Day – Wednesday, October 17, 2018

    By Coach Quinn | In WOD | on October 16, 2018

    EMOM x 12:
    Sets 1-6: Front Squat x 2
    Sets 7-12: Front Squat x 1
    *Keep your reps slow and controlled and aim for perfect form with each rep. 

    35-15* reps for time of:
    Assault Bike (cals)
    2xDB Walking Lunges (35/25)
    Row (cals)
    2xDB Thrusters (35/25)
    *This is two rounds, the first round is 35 reps each, the second round is 15 reps each. Women may go 25-10 on both the bike and the rower. 

    EMOM x 12:
    Sets 1-6: Clean x 2
    Sets 7-12: Clean x 1

    35-15* reps for time of:
    Assault Bike (cals)
    2xDB Walking Lunges (35/25)
    Row (cals)
    2xDB Thrusters (35/25)
    *This is two rounds, the first round is 35 reps each, the second round is 15 reps each. Women may go 25-10 on both the bike and the rower. 

    If you want more Assault Bike fun…

    10-15 minutes @ 80% effort
    *This should be a moderately challenging pace, just at the point where you are no longer comfortable carrying on a conversation. Get a sense in the second half of what pace (RPM) you can sustain at this intensity. 

    CONTINUE READING
  • Workout of the Day – Tuesday, October 16, 2018

    By Coach Quinn | In WOD | on October 15, 2018

    EMOM x 12:
    Sets 1-6: Bench Press x 2-3
    Sets 7-12: Bench Press x 1-2
    *Work with a spotter for the heavier reps whenever possible!

    EMOM x 21:
    1 – 15 Wall-balls (20/14)
    2 – 10 Horizontal Ring Rows or C2B Pull-ups
    3 – 10 Burpee Box Jump-overs (24/20)

    EMOM x 12:
    Sets 1-6: Split Jerk x 2
    Sets 7-12: Split Jerk x 1

    EMOM x 21:
    1 – 15 Wall-balls (20/14)
    2 – 10 Horizontal Ring Rows or C2B Pull-ups
    3 – 10 Burpee Box Jump-overs (24/20)

    3 sets:
    Heavy Farmer Hold x 1-2 minutes
    *This is like a farmer carry, except standing still!
    Rest 1-2 minutes between efforts.

    CONTINUE READING
  • Workout of the Day – Monday, October 15, 2018

    By Coach Quinn | In WOD | on October 14, 2018

    Monday – Deadlift EMOM, Row/T2B/DU ladder conditioning
    Tuesday – Split Jerk OR Bench Press EMOM, WB/Pull-up/BBJO EMOM
    Wednesday – Clean OR Front Squat EMOM, Bike/Lunge/Row/Thruster conditioning
    Thursday – Monster Mash
    Friday – Snatch OR OHS/Back Squat EMOM, Upper Body Winter Beach Vacation Training
    Saturday – “Jerry” (outdoor run – be prepared!)

    EMOM x 12:
    Sets 1-6: Deadlift x 2
    Sets 7-12 Deadlift x 1
    *This should start relatively light. There is limited rest with this scheme, so progress gradually and keep your technique the focus! Some athletes may get up near their 1RM. Others, particularly more experienced athletes, may not get quite so heavy, but will need to focus on their muscular endurance to get through this set. 

    18 minute AMRAP:
    2-4-6-8-10-12-… reps of:
    Row (cals)
    T2B or (Weighted) Anchored Ab-mat Sit-ups
    Complete 20 double-unders after each round of T2B/Sit-ups.

    CONTINUE READING
  • Workout of the Day – Saturday, October 13, 2018

    By Coach Quinn | In WOD | on October 12, 2018

    Today is Festivus Games at Undefeated CrossFit! Come on out to support our athletes!

    There will be no scheduled class times today. We have Open Gym from 3-5pm. See the “WOD” tab for a hero WOD option that you can tackle during this time, or during Open Gym tomorrow!

    Good luck today, athletes!

    “The Chief”

    5 rounds of the following:

    3 minute AMRAP:
    3 Power Cleans (135/95)
    6 Push-ups
    9 Air Squats

    1 minute Rest

    *Pick up each 3-minute AMRAP where you left off on the previous cycle. If you are still working on your barbell cleans, consider substituting 2xDB Power Cleans. 

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, October 12, 2018

    By Coach Quinn | In WOD | on October 11, 2018

    14 minutes to establish:
    1RM Overhead Squat
    1RM Box Jump
    *If you did these last Monday, aim to improve upon them today.

    E2 x 5:
    Back Squat x 3-5 reps
    *Aim to go a little heavier than last time!

    For time:
    20/12 cal Assault Bike
    20 Wall-balls (20/14)
    12 Burpees over the Rower
    500/400m Row

    E2 x 7:
    Sets 1-3: Hang Snatch + Snatch
    Sets 4-7: Snatch

    E2 x 5:
    Back Squat x 3-5 reps
    *Aim to go a little heavier than last time!

    For time:
    20/12 cal Assault Bike
    20 Wall-balls (20/14)
    12 Burpees over the Rower
    500/400m Row

    CONTINUE READING
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