WOD: Sat 01.07.2023 “Pink Cadillac”
NEWS
- Winter 2023 Nutrition Recharge:
- Dates: Monday 1/9-Sunday 2/5
- Accountability through Triib
- Week Bonus Mindfulness Challenges
- Details and Sign Up HERE
WOD
“Pink Cadillac”
With a Partner
2 Rounds of “Cindy”
1 Round of “DT”
With a Partner
2 Rounds of “Cindy”
1 Round of “DT”
With a Partner
2 Rounds of “Cindy”
1 Round of “DT”
WOD GUIDANCE & GOALS
Two of our favorite workouts in one, AND you get to do it with a buddy! Partner 1 will complete two rounds of “Cindy” (5 pull ups, 10 push ups, 15 squats) AND 1 rounds of “DT” (12 deadlifts, 9 hang cleans and 6 jerks) while partner 2 rests. Once partner 1 is done with a round, then partner 2 will go. Each athlete will do 5 rounds. Target 20-25 minutes.
Post Time to Comments.
WOD: Fri 01.06.2023 “You’re So Vane”
NEWS
- Winter 2023 Nutrition Recharge:
- Dates: Monday 1/9-Sunday 2/5
- Accountability through Triib
- Week Bonus Mindfulness Challenges
- Details and Sign Up HERE
WOD
“You’re So Vane”
7 Rounds
12 Back Squats
18/15 Calorie Row
Rest 1 Minute
Weight: 135/95
7 Rounds
12 Back Squats
15/12 Calorie Row
Rest 1 Minute
Weight: 115/75
7 Rounds
9 Back Squats
12/9 Calorie Row
Rest 1 Minute
Weight: 75/55
WOD GUIDANCE & GOALS
From the floor, get the barbell to your back rack safely to execute the 12 back squats (unbroken). Reps 9-12 will get spicy on round three. Once you complete the squats, hop onto a rower at a moderate/fast pace to complete the designated calories (:60-:75). Then REST 1 minute before the next round. Target :90 per interval and record all seven rounds.
Post Intervals to Comments.
HOME WOD
10 Rounds
12 Jumping Squats
100 Meter Sprint
Rest 1 Minute
ENDURANCE
Home WOD
EVENT: Winter 2023 Nutrition Recharge
THE DAYBREAK NUTRITION RECHARGE
Food heavily influences our physical and mental health. Eating the right food (for YOUR body) optimizes performance and recovery. Food gives you a clear mind, makes you happy, and improves your memory. Food provides energy for you and for you to to care for others, and it can extend your lifespan. Food has the ability to make you feel good! So, let’s learn what makes YOU feel (both physically and mentally) your best with a little Nutrition Recharge!
For those new to Daybreak (and as a reminder for you Daybreak vets), our nutrition recharges are never about crash diets, temporary habits nor unsustainable routines. It’s about educating and exposing you to different ways of eating so that you can CHOOSE the best nutritional structure for you.
While we’ll be more structured during the next four weeks by throwing in some points to keep you accountable, we’re hopefully creating some habits that can last you long after the recharge is over. If the structure we provide seems overwhelming, choose one or two EASY habits you can change and CONSISTENTLY execute from day to day.
GOALS OF THIS CHALLENGE
Like our last recharge, there are NO eliminated foods and NO loss of points. Yes, that’s right, you can only EARN POINTS!! Points are earned by making healthy choices like eating fruit and vegetables, drinking water, working out and getting sleep. Plus, NEW to this challenge are MINDFULNESS bonus points. Let’s dive in!
DATES YOU NEED TO KNOW
Challenge Runs:
Start of MON 1/9 through end-of-day SUN 2/5
DETAILS
You can eat ANY FOODS you’d like there are NO RESTRICTIONS. However, to help guide you in making better decisions for your overall physical health, performance, and mental health, there will be daily accountability points
EVERYDAY guideline:
- Eat 4+ cups of fruit and vegetables
- Spinach, kale, swiss chard, lettuce, broccoli, cauliflower, tomatoes, cucumbers, radishes, carrots, zucchini, yellow squash, peppers, potatoes, butternut squash, sweet potatoes, bananas, berries, apples, pears, kiwi, citrus, melon, papaya, mango, etc.
- Drink half your bodyweight in ounces of water
- 120lb x 0.5 = 60# = 60 ounces of water per day
- Get 7 hours of sleep
- Naps count toward your total for the day
- Move your body
- At Daybreak, at home, anywhere!
- Limit the Junk
- That includes: added sugar (maple syrup, fruit and honey are all natural and not considered added sugar), alcohol, processed foods (ex: cookies, candies, chips, cereals, fried foods, frozen novelties, etc.,)
ACCOUNTABILITY
Throughout the 4 weeks of our reset/recharge you can keep yourself accountable by logging DAILY points
- Eating Cups of Fruits + Veggies – 1 point per cup with a max of 4 points
- Drinking half your bodyweight in ounces of water – 1 point
- Getting 7 hours of sleep – 1 point
- Working out – 1 point
- Limited Junk – 1 point
If you eat 4 cups of fruits + veggies (4 points), drink half your bodyweight in ounces of water (1 point), get at least 7 hours of sleep (1 point), you workout (1 point), and you limit “junk” you LOG 8 points. If you have 4+ cups of fruits+veggies (4 points), drink enough water (1 point), sleep (1 point), but do not workout, and you have a glass of wine, you will LOG 6 points!
WEEKLY MINDFULNESS BONUS POINTS
Every week there will be a MINDFULNESS challenge. Why mindfulness? you can do daily to throughout the week (Mon-Sun) 3 POINTS per WEEK! Once you complete the movement challenge for the week, write your name on the designated whiteboard and Mel will add three points to your account by the end of the week (Mondays)
- WEEK 1: At 2 or more meals per day, put your utensil (or food item) down between bites to extend your meal time to 20 minutes or more.
- WEEK 2: Get outside! Take a 10 minute (or more) walk outside daily
- WEEK 3: Eat 2 or more meals without any distractions. That means no phone, driving, computer or tv while eating. And better yet, try to eat WITH someone to make your meal an experience!
- WEEK 4: Meditate for 5 minutes or more, daily. If you’ve never mediated or aren’t sure where to start, try apps like headspace or calm
OK, WHERE DO I SIGN UP!?!?
Head over to Triib registration link HERE. You should use the same login information that you use to RSVP for classes.
Then, to keep track of accountability points, you simply log into your Triib mobile app (yes, the same one you use to RSVP) and click on the 3 horizontal bars in the upper right and scroll down to “Events” and you’ll see the recharge. Click on it and you’ll be able to enter your food points. If you miss a logging your points, sign into Triib on your computer. You’ll have access to prior days and can update your score!
Bonus points are awarded at the end of the week by Mel. Put your name on the “Announcement” board in the designated area if you completed the mindfulness challenge for the week.
Aside from tracking your points, keep a personal log (does not have to be on the app) with updates on energy, performance, sleep, hunger, skin quality, emotions, and how your clothes feel. And, take a picture at the beginning of the four weeks and at the end. The log will help you feel the changes occurring in your body and the picture will help you to see your progress!
WOD: Thu 01.25.2023 “Late Night Talking”
NEWS
- Winter 2023 Nutrition Recharge:
- Dates: Monday 1/9-Sunday 2/5
- Accountability through Triib
- Week Bonus Mindfulness Challenges
- Details and Sign Up HERE
WOD
“Late Night Talking”
AMRAP 10
15 Burpees
1 Power Clean
Rest 5 Minutes
4 Rounds
Bike for Calories
2 Minute On
2 Minutes Off
Weight: 225/155
AMRAP 10
15 Burpees
1 Power Clean
Rest 5 Minutes
4 Rounds
Bike for Calories
2 Minute On
2 Minutes Off
Weight: 165/115
AMRAP 10
10 Burpees
1 Power Clean
Rest 5 Minutes
4 Rounds
Bike for Calories
2 Minute On
2 Minutes Off
Weight: 135/95
WOD GUIDANCE & GOALS
Time to MOVE! Fifteen burpees will take anywhere between 60-:90. Take two big breaths to collect yourself (and set your back) before the power clean. Choose a weight that is HEAVY, but your form isn’t compromised. Target 6 Rounds. You then get a FIVE MINUTE REST before doing two minute sprints on the bike. Get uncomfortable! Target 30/24 calories per 2 minutes.
Post Rounds + Cals to Comments. Compare Scores HERE.
HOME WOD
AMRAP 10
15 Burpees
100 Meter Sprint
ENDURANCE
Rest
Hero WOD: Wed 01.04.2022 “Daniel”
WOD
“Daniel”
50 Pull Ups
400 Meter Run
21 Thrusters
800 Meter Run
21 Thrusters
400 Meter Run
50 Pull Ups
Weight: 95/65
25 Pull Ups
400 Meter Run
21 Thrusters
800 Meter Run
21 Thrusters
400 Meter Run
25 Pull Ups
Weight: 75/55
35 Ring Rows
300 Meter Run
15 Thrusters
600 Meter Run
15 Thrusters
300 Meter Run
35 Ring Rows
Weight: 65/45
WOD GUIDANCE & GOALS
For the pull ups, do either a big set then chip away or chip away from the beginning with shorter breaks. The run is your rest. Shake out your arms and get ready for a straight set or at least 10 thrusters in a row. The thruster weight you choose should feel light. Again, use the 800m run as a shake out before your next set of thrusters. Rest on the run. For the last set of pull ups, chip away with smaller breaks. Target 20 minutes.
About Daniel:
Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. “With heavy hearts we dedicate this workout to Army Sgt. 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.” This Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006.
Post Time to Comments. Compare Scores HERE.
HOME WOD
25 Push Ups
400 Meter Run
50 Squats
800 Meter Run
50 Squats
400 Meter Run
25 Push Ups
ENDURANCE
4 Rounds
400m hard, 800m moderate
rest 4 minutes
WOD: Tue 01.03.2022 “Family Style”
WOD
“Family Style”
1K Row
Then
2-4-6-8-10-12-14-16-18-20
DB Step Up, 20″
V-Ups
AMRAP 15
800 Meter Row
Then
2-4-6-8-10-12-14-16-18-20
DB Step Up, 20″
Tuck-Ups
Weight: 35/20
AMRAP 15
600 Meter Row
Then
2-4-6-8-10-12-14-16-18-20
DB Step Up, 20″
Sit Ups
Weight: 25/15
WOD GUIDANCE & GOALS
There’s a buy in! Begin the AMRAP with a 1000 meter row which will take no more than 4 minutes (scale to meet the designated time domain.) Then in the remaining time get as far as possible on the db step up (alternate legs) and v-up combination. If you finish the couplet, hop back onto the rower and push for extra meters! Record your row time AND total rounds of the couplet plus any extra reps.
Post Time + Reps to Comments.
HOME WOD
AMRAP 15
1K Run
Then
2-4-6-8-10-12-14-16-18-20
Step Up, 20″
V-Ups
ENDURANCE
Rest
WOD: Mon 01.02.2023 Press + “Cancel It”
NEWS
- TODAY’S SCHEDULE: 6:30a, 8:30a, Teens, and 5:30p
WOD
Press
7×1, build
AMRAP 12
10 Sit to Stand
20 Plate GTOH
30 Lunges
40 Dubs
Press
7×1, build
AMRAP 12
10 Sit to Stand
20 Plate GTOH
30 Lunges
12 Attempts
Press
7×1, build
AMRAP 12
5 Sit to Stand
15 Plate GTOH
20 Lunges
60 Singles
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around 70-75% of your current one rep max press, you’ll then build for seven sets and potentially hit a new one rep max. Record your heaviest successful press.
Post Weight + Reps to Comments. Compare Scores HERE.
HOME WOD
10 Sit to Stand
20 Jumping Jacks
30 Lunges
:40 Plank
ENDURANCE
5k time trial
WOD: Sat 12.31.2022 “Peace Out 2022”
NEWS
- TODAY: Regular Schedule
- TOMORROW: Closed
WOD
“Peace Out 2022”
600 Meter Run
12 Sumo Deadlift High Pull
600 Meter Run
31 Snatch
600 Meter Run
22 Overhead Lunges
600 Meter Run
Weight: 135/95
600 Meter Run
12 Sumo Deadlift High Pull
600 Meter Run
31 Snatch
600 Meter Run
22 Overhead Lunges
600 Meter Run
Weight: 115/75
300 Meter Run
12 Sumo Deadlift High Pull
600 Meter Run
31 Snatch
300 Meter Run
22 Front Rack Lunges
300 Meter Run
Weight: 75/55
WOD GUIDANCE & GOALS
PEACE OUT!!! Run at your 5k pace with the intent to finish each 600 in less than three minutes. The sdhps are at a heavier weight, break them into two sets of six reps. Choose a weight for the snatches and lunges that’s moderately heavy. Break snatches into sets of 3-5, and lunges into 12-10. Target 17 minutes.
Post Time to Comments.
WOD: Fri 12.30.2022 “Espresso”
NEWS
- TODAY: 6:30a, 8:30a, 9:30a, 5:30p
- TOMORROW: Regular Schedule
WOD
“Espresso”
5 Rounds
36/27 Calorie Bike
30 Burpees
Rest 2 Minutes
5 Rounds
24/18 Calorie Bike
25 Burpees
Rest 2 Minutes
5 Rounds
18/15 Calorie Bike
20 Burpees
Rest 2 Minutes
WOD GUIDANCE & GOALS
This one is going to be a leg and a lung burner! Bike at a moderate pace, completing the designated calories in around 3 minutes, then immediately start your burpees. The first 5-10 reps your legs will feel like jelly, but then flush out and you can pick up your pace for the remaining reps, pushing the last 10 (around 2 minutes). Then you get to REST! Target 5 minutes per interval.
Post Intervals to Comments. Compare Scores HERE.