WOD'S ARCHIVE

  • Workout of the Day – Saturday, January 5, 2019

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

    In teams of 3, complete a 24 minute AMRAP:

    6 2xDB Front Squats (70/50)
    8 Horizontal Ring Rows
    10 Push-ups

    Partner 1 completes a full round of the above workout, Partner 2 hold High Plank, Partner 3 rests. Partners will rotate every time a round is completed.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Competition Prep – Part I

    By Rich Deschamps | In Coach Articles, WOD | on January 3, 2019

    We are 8 days away from The Comp and many of us will be competing. In order to set ourselves up to perform our absolute best we want to start thinking about tapering down. What this means is slowly lowering our intensity during our regular training and putting a greater emphasis on recovery so that we are fully prepared and ready for the competition. The rest of this week can be relatively normal training for us, except we want to avoid certain movements that may lead us to tearing our hands (lots of pull-up bar work), or movements that leave us particularly sore for a long time (high volume GHD sit-ups or push-ups).

    Next week starting Monday January 7th is when we really want to start lowering our intensity. Our week leading up The Comp could look something like this:

    Monday – class at 80% effort.

    Tuesday – class at 70% effort.

    Wednesday – class at 60% (enough to get sweaty and a little out of breath).

    Thursday – rest day with some light 10-15 minutes of activity to get moving (walk, jog, bike, swim). Then some extra mobility work and stretching.

    Friday – first day of competition. Maybe go through some light activity similar to Thursday this morning.

     

    Leading up to competition focusing on recovery usually means dialing in our sleep, hydration, and nutrition.

    Sleep: The effects of a poor night’s sleep doesn’t effect us for a few days. Knowing our competition is a week away we should start treating every night as if we are competing tomorrow and need 8-9 hours of sleep.

    Hydration: Dehydration can lead to reduced levels of performance and leave you feeling like not yourself. Make sure that you keep a water bottle with your during your day and drink frequently. After workouts we need to replenish water that is lost through sweat, usually at least half a litre.

    Nutrition: Eat the same foods your normally eat, now isn’t the time to experiment. Making sure we eat food that make us feel good can help build our energy stores. We recommend lean proteins, fruits & veggies, and good carb sources like potatoes and oats. Now also isn’t the time to start a super restrictive diet that will leave us feeling tired and hungry. Continue to eat as you normally eat.

    CONTINUE READING
  • Workout of the Day – Friday, January 4, 2019

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

    8 minute AMRAP:
    5 1xDB Power Cleans, per arm (70/50)
    5 Strict Toes to Bar
    15 Wall-balls

    E2 x 5:
    Front Squat
    Sets 1-2: 1.1.1 reps
    Sets 3-4: 1.1 reps
    Set 5: 1 rep

    Note: each “.” represents a 5-10 second rest (no longer). Rack the bar, take a breath, re-set, and lift. Start by warming up to 60-70%. Build from here as technique allows.

    8 minute AMRAP:
    5 Power Cleans (145/100)
    10 Toes to Bar
    15 Wall-balls

    E2 x 5:
    Snatch
    Sets 1-2: 1.1.1 reps
    Sets 3-4: 1.1 reps
    Set 5: 1 rep

    Note: each “.” represents a 5-10 second rest (no longer). Stand up, take a breath, re-set, and lift. Start by warming up to 60-70%. Build from here as technique allows.

    CONTINUE READING
  • Workout of the Day – Thursday, January 3, 2019

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

    0-15:

    12 minute AMRAP:
    500m Row
    40 Air Squats
    30 Sit-ups
    20 Push-ups
    10 Pull-ups

    15-30:

    12 minutes to complete:
    Strict Press, 4 x 3
    *This means 4 working sets of 3 reps, and does not include warm-up sets.

    30-45:

    For time:
    500m Row
    40 Air Squats
    30 Sit-ups
    20 Push-ups
    10 Pull-ups

    CONTINUE READING
  • Workout of the Day – Wednesday, January 2, 2019

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

    E3 x 5:
    Cluster Back Squat
    Set 1: 3.3.3
    Set 2: 3.2.2
    Set 3: 2.2.1
    Set 4: 2.1.1
    Set 5: 1.1.1

    Note: each “.” represents a 5-10 second rest, in which you rack the bar, quickly shake out the legs, then immediately un-rack the bar and complete the next series of reps. This series goes from a total of 9 reps (ideally around your 5-6RM), up to 3 reps (ideally around your 2RM). This means you will likely be adding a substantial amount of weight between each set, such that each is set is quite challenging. Post heaviest successful load to whiteboard.

    EMOM x 16:
    1 – Assault Bike x 20/14 cals
    2 – Double-unders x 60 reps
    3 – DB Snatch x 10 reps, alternating (50/35)
    4 – Rest

    *Scale the reps on the assault bike as needed. Sport Rx athletes: aim to keep your double-unders unbroken and perform DB squat snatch.

    CONTINUE READING
  • Workout of the Day – Tuesday, January 1, 2019

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

    Join us today for a holiday WOD at 1pm with Coach Kristen!

    CONTINUE READING
  • Workout of the Day – Monday, December 31, 2018

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

    HAPPY NEW YEAR UNDEFEATED!

    Here’s what to expect this week:

    Monday, Dec 31 – “The Countdown”
    Tuesday, Jan 1 – 1pm Holiday WOD with Coach Kristen
    Wednesday, Jan 2 – Squat, EMOM conditioning
    Thursday, Jan 3 – Monster Mash
    Friday, Jan 4 – Snatch, Classic CrossFit Triplet
    Saturday, Jan 5 – Partner WOD

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

    “The Countdown”

    10-1 reps for time:

    Strict C2B Pull-ups
    DB Man-makers (50/35)

    “The Countdown”

    10-1 reps for time:

    Muscle-ups
    Clean & Jerk (increasing load)

    Loading:

    Women’s RX: 65-75-85-95-105-115-125-135-145-155

    Women’s RX+: 95-105-115-125-135-145-155-165-175-185

    Men’s RX: 95-115-135-155-175-185-195-205-215-225

    Men’s RX+: 135-155-175-195-215-225-235-245-255-265

    Scale loads accordingly. You may choose to complete this workout with a partner.

    CONTINUE READING
  • Workout of the Day – Saturday, December 29, 2018

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

    In teams of two, with one partner working at a time:

    For time:
    100 Deadlifts (155/105)
    100 Wall-balls
    100 cal Bike
    100 Pull-ups/Ring Rows
    100 Push-ups
    100 cal Row

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, December 28, 2018

    By Coach Quinn | In WOD | on December 27, 2018

    “Choose Your Own Adventure” Strength Day
    20 minutes to establish a daily max in:

    Any lift of your choice! What do YOU want to test today?
    If you’re not sure, the coach will help you decide on a lift to test today!

    5 rounds for time:
    25 Russian KB Swings (55/35)
    25 Double-unders
    250/200m Row
    Rest exactly 1 minute between rounds.

    CONTINUE READING
  • Workout of the Day – Thursday, December 27, 2018

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

    0-15:

    For time (12 minute cap):
    1500m Row
    40 Air Squats
    30 Walking Lunges
    20 Ring Rows
    10 Burpees

    15-30:

    EMOM x 10:
    9 2xDB Thrusters (35/25)
    25 Double-unders

    30-45:

    5 rounds for time:
    15 DB Snatches (50/35)
    10-8-6-4-2 Burpee Box Jump Overs (24/20)

    CONTINUE READING
  • Workout of the Day – Wednesday, December 26, 2018

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

    Boxing Day HOLIDAY WOD @ 1pm 

    Today’s workout will be a Coach Kristen special. Get ready to sweat!

    CONTINUE READING
  • Workout of the Day – Tuesday, December 25, 2018

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

    The gym will be closed on Christmas Day. Merry Christmas to you and your families!

    See you tomorrow @ 1pm for a Boxing Day Holiday WOD

    ~ Love, the Undefeated Team.

    CONTINUE READING
  • Workout of the Day – Monday, December 24, 2018

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

    Here’s what to expect this week:

    Monday, Dec 249am Holiday WOD with Coach Kristen
    Tuesday, Dec 25 – Closed for Christmas Day
    Wednesday, Dec 261pm Holiday WOD with Coach Kristen
    Thursday, Dec 27 – Monster Mash
    Friday, Dec 28 – Choose Your Own Adventure Strength Testing, KB/DU/Row Conditioning
    Saturday, Dec 29 – Partner WOD

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

    “The 12 Days of CROSSFIT”

    In teams of two, for time:

    1 – Row 150m or Bike 10 cals
    2 – Muscle-ups (Strict C2B Pull-ups)
    3 – DB Thrusters
    4 – Burpees
    5 – Handstand Push-ups (Push-ups)
    6 – Pull-ups (Ring Rows)
    7 – KB Swings
    8 – Wall-balls
    9 – Toes to Bar
    10 – DB Walking Lunges
    11 – Box Jumps
    12 – *DB Man-makers (*shared between partners)

    This is to be performed in the style of the song: 1, 2-1, 3-2-1, 4-3-2-1… etc.

    This will be performed in teams of 2. Both athletes will complete the full workout, taking turns with each movement. E.g. Partner 1 will complete the row/bike, followed by partner 2. Then partner 1 will complete the muscle-ups/pull-ups, followed by partner 2. They will then both complete the row/bike. And so on… Always one athlete working at a time.

    Feel free to scale up or down as needed. You and your partner will use the same set of dumbbells and the same kettlebell. These are small sets so feel free to choose a heavier weight to increase the challenge.

    CONTINUE READING
  • Workout of the Day – Saturday, December 22, 2018

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

    With a partner, alternating rounds. Tag your partner after each full round. Post total rounds of each piece to whiteboard.

    10 minute AMRAP:
    10 Bench Press (95/65)
    10 cal Row or Assault Bike

    5 minutes Rest

    10 minute AMRAP:
    7 Hang Power Cleans (95/65)
    20 Double-unders or 30 Single skips

    5 minutes Rest

    10 minute AMRAP:
    5 Overhead Squats (95/65)
    4 Burpee Box Jump Overs (24/20)
    3 Bar Muscle-ups OR Strict (C2B) 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, December 21, 2018

    By Coach Quinn | In WOD | on December 20, 2018

    EMOM x 12:
    Sets 1-4: High Hang Snatch x 1
    Sets 5-8: Hang Snatch x 1
    Sets 9-12: Snatch x 1
    *Post best high hang snatch, hang snatch, and snatch to whiteboard.
    Fitness athletes: take this opportunity to practice these skills. The coach will guide you, and if you are still getting the hang of one movement (e.g. the high hang snatch), then continue to practice that variation until you have developed proficiency before progressing onward. 

    3 rounds, for total cals (18 minutes):
    2 minute Row (cals)
    1 minute rest
    2 minute Assault Bike (cals)
    1 minute rest
    *Post total cals to whiteboard. 

    CONTINUE READING
  • Workout of the Day – Thursday, December 20, 2018

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

    Complete the following workouts in any order, on the 0, 15, and 30 minute marks, for total time:

    1.
    21-15-9 reps for time:
    2xDB Thrusters (35/25)
    Assault Bike (cals)

    2.
    Accumulate 100 reps each, for time:
    2xDB Walking Lunges (35/25)
    Ab-mat Sit-ups

    3.
    3 rounds for time:
    15 C2B Pull-ups
    25 Push-ups

    **Note: You may choose which order to perform these 3 workouts. You will perform the workouts in 15 minute intervals, as typical with our Monster Mashes (e.g. workout 2 at 0:00, workout 1 at 15:00, workout 3 at 30:00 – any order you prefer). Your score is your total time across all 3 workouts. Choose strategically.

    CONTINUE READING
  • Workout of the Day – Wednesday, December 19, 2018

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

    “Christine”

    3 rounds for time of:
    500m Row
    12 Deadlifts (bodyweight)
    21 Box Jumps (20″)

    Note: the RX version of this workout calls for 20 inch box jumps, and so today we will use 20 inches for BOTH the men and the women.

    CONTINUE READING
  • Workout of the Day – Tuesday, December 18, 2018

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

    3 rounds, for quality:
    Wall Walk x 3
    Banded Pallof Hold x 30 seconds/side
    KB Swings x 15 (70/55)

    9 minute AMRAP:
    7 Toes to Bar
    5 Bar-facing Burpees
    3/arm DB Snatch (70/50)

    3 rounds, for quality:
    Wall Walk x 3
    Banded Pallof Hold x 30 seconds/side
    KB Swings x 15 (70/55)

    9 minute AMRAP:
    7 Toes to Bar
    5 Bar-facing Burpees
    3 Power Cleans (185/125)

    CONTINUE READING
  • Workout of the Day – Monday, December 17, 2018

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

    Here’s what to expect this week:

    Monday – Squat, PP/dip/DU conditioning
    Tuesday – T2B/Burpee/Power Clean AMRAP
    Wednesday“Christine”
    Thursday – Monster Mash
    Friday – Snatch, Row/Bike conditioning
    Saturday – Partner WOD

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

    EMOM x 12:
    Sets 1-4: Overhead Squat x 1
    Sets 5-8: Front Squat x 1
    Sets 9-12: Back Squat x 1
    Post best OHS + Front Squat + Back Squat to whiteboard. 

    5 rounds for time:
    10 Push Press (95/65)
    10 Ring Dips or Parallette Push-ups
    35 Double-unders

    CONTINUE READING
  • Workout of the Day – Saturday, December 15, 2018

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

    WOD #2: “Speed Dating”

    In teams of two, with one athlete working at a time, complete the following, shared between partners as you see fit:

    Fran – 21-15-9 Thrusters and Pull Ups (95/65)

    Isabel – 30 Snatches (Rx: 135/95; Non-Rx: 95/65)

    Grace – 30 Clean & Jerks (Rx: 135/95; Non-Rx 95/65)

    Diane – 21-15-9 Deadlifts, Handstand Pushups (Rx: 225/155; Non-Rx 175/115)

    • Complete date with first girl before moving on to the next.
    • No rules on what each teammate does. Choose your own strategy.
    • One bar per teammate. Must change weight between dates.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
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