WOD: Sun 09.04.2022 “Calling Your Name”
NEWS
- TOMORROW MON 9/5: 8a and 9a classes ONLY!
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“Calling Your Name”
With a Partner
4 Rounds Each:
100 Meter DB Carry
400 Meter Run
Weight: 50/35
With a Partner
4 Rounds Each:
100 Meter DB Carry
400 Meter Run
Weight: 35/20
With a Partner
4 Rounds Each:
100 Meter DB Carry
400 Meter Run
Weight: 25/15
WOD GUIDANCE & GOALS
Grab a buddy and go! One partner will carry 2 dumbbells on their shoulders for 100 meters. Partner one will place dumbbells down and sprint 400 meters as fast as possible. Partner 2 will rest while partner one completes their round. Then partner two will go. Record total time for each of you to do four rounds. .
Post Total Time to Comments.
WOD: Sat 09.03.2022 “Death By Row + Burpee”
NEWS
- Labor Day Mon 9/5: 8a and 9a classes ONLY!
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“Death by Row + Burpee”
Odd: Row 15/12 Calories
Even: Add 1 Burpee Every Round
*start at 5 burpees
Odd: Row 12/9 Calories
Even: Add 1 Burpee Every Round
*start at 5 burpees
Odd: Row 12/9 Calories
Even: Add 1 Burpee Every Round
*start at 5 burpees
WOD GUIDANCE & GOALS
Death by!! Complete the calorie row in :50 and on the even minute start by completing five burpees. The calorie row will stay the same, but the burpees will increase by one every even minute. Start off at a conservative pace, then start to push toward the end. Continue until you can’t complete the row or the burpees. Record what minute you make it to.
Post Round to Comments.
WOD: Fri 09.02.2022 “Wanna Feel Alive”
NEWS
- Labor Day Mon 9/5: 8a and 9a classes ONLY!
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“Wanna Feel Alive”
5 x on the 5 minute
20/15 Calorie Bike
15 Thrusters
10 Chest to Bars
Weight: build every round
5 x on the 5 minute
18/15 Calorie Bike
15 Thrusters
10 Pull Ups
Weight: build every other round
5 x on the 5 minute
15/12 Calorie Bike
10 Thrusters
10 Ring Rows
Weight: 75/55
WOD GUIDANCE & GOALS
The faster you move the more rest you get! The bike should take less than 2 minutes, cycling at 55+ rpms. Scale to meet the 2 minute time domain. Here’s where this workout gets fun, YOU get to choose the weight for the thrusters!! Start with a weight that’s light and you can do fifteen thrusters unbroken. Then every round after you may need to break the sets once or twice. The thrusters will take around :60 at most to complete. Then do the chest to bars in one to two sets. Rounds will take 3:30-4:00, so there’s rest built in. Record intervals.
Post Intervals to Comments.
HOME WOD
5 x on the 5 minute
300 Meter Run
15 Jumping Squats
10 Burpees
ENDURANCE
6x800m on the 6 minute
WOD: Thu 09.01.2022 “A Long Long Time”
NEWS
- Labor Day 9/5: 8a and 9a classes ONLY!
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“A Long Long Time”
100-200-300-400-500 Meter Run
12-16-20-24-28 DB Snatch
9-12-15-18-21 Toes to Bar
Weight: 50/35
100-200-300-400-500 Meter Run
12-16-20-24-28 DB Snatch
9-12-15-18-21 Knee Ups
Weight: 35/20
100-200-300-400 Meter Run
12-16-20-24 DB Snatch
9-12-15-18 V-Ups
Weight: 25/15
WOD GUIDANCE & GOALS
Thanks RPM for this killer! Move at a moderately fast pace for the runs completing the 100 meters in :30, and adding :30 every additional 100 meters. Choose a weight for the snatches that you can cycle for 20 reps unbroken without any major pauses. Then do the toes to bar unbroken for as long as possible. Start breaking them into two to three sets around the set of 15 or even 18. Target 15 minutes.
Post Time to Comments.
HOME WOD
100-200-300-400-500 Meter Run
12-16-20-24-28 Push Ups
9-12-15-18-21 V-Ups
ENDURANCE
Rest
WOD: Wed 08.31.2022 “Snap”
NEWS
- Labor Day 9/5: 8a and 9a classes ONLY!
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“Snap”
4 Rounds
15 Hang Power Cleans
20 Back Rack Lunges
Weight: 135/95
4 Rounds
15 Hang Power Cleans
20 Back Rack Lunges
Weight: 115/75
4 Rounds
10 Hang Power Cleans
14 Back Rack Lunges
Weight: 75/55
WOD GUIDANCE & GOALS
All barbell! Choose a weight for the two barbell movements that you can cycle for at least 6 hang cleans before having to break, AND a weight that you can safely get to your back rack. To save your grip for future rounds, do the fifteen hang cleans in sets of 6,5 and 4, going right into the back rack lunges. Do the back rack lunges unbroken, you can always rest with the weight on your back. Target 12 minutes.
Post Time to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
1600m, rest 4
1200m, rest 3
800m, rest 2
400m
EVENT: Fall 2022 Nutrition Recharge
FALL 2022 NUTRITION RECHARGE
THE CHALLENGE
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 that works into your and your family’s daily routine. In other words, it’s about balance. While we’ll be more structured during the next six weeks by throwing in some points to keep you motivated, we’re hopefully creating some habits that can last you long after the recharge is over.
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 fruits and vegetables, drinking water, working out and getting sleep and protein. Plus a few bonus points for completing weekly challenges.
DATES YOU NEED TO KNOW
Challenge Runs:
Starts Tuesday 9/6 and runs through end of day Tuesday 10/4
DETAILS
You can eat ANY FOODS you’d like. However, to help guide you in making better decisions for your overall health and performance, there will be daily challenges.
EVERYDAY challenges:
- Eat 6+ 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!
- Protein
- Eat 1-2 palms of protein at every meal
- Eggs and egg whites, beef/steak, bone broth, bison, pork, chicken, turkey, duck, fish (tuna, salmon, haddock, cod, snapper, swordfish), and shellfish (shrimp, lobster, scallops, crab), yogurt, cheese, cottage cheese, milk, tofu, beans, tempeh, protein powder
- No Junk
- No added sugar (maple syrup, fruit and honey are all good), no alcohol, no processed foods (ex: cookies, candies, chips, cereals, frozen novelties, etc.,)
KEEPING SCORE
POTENTIAL DAILY POINTS
Throughout the 4 week challenge you have the potential to earn the following DAILY points
- Eating Cups of Fruits + Veggies – 1 point per cup with a max of 6 points
- Drinking half your bodyweight in ounces of water – 1 point
- Getting 7 hours of sleep – 1 point
- Working out – 1 point
- Protein – 1 point
- No Junk – 1 point
If you eat 6 cups of fruits + veggies (6 points), drink half your bodyweight in ounces of water (1 point), get at least 7 hours of sleep (1 point), you workout (1 point), eat 1-2. palms of protein per meal, and you do not eat any “junk” you EARN 11 points. If you have 6+ cups of fruits+veggies (6 points), drink enough water (1 point), sleep (1 point), but do not workout, do not eat protein at one of your meals and you have a glass of wine, you still EARN 8 points!
WEEKLY BONUS POINTS
Every week there will be a movement challenge that can earn you an additional 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: 60 Minutes of Mobility/Stretching
- WEEK 2: 8 Miles of Run/Walk
- WEEK 3: 7,000 Meter Row
- WEEK 4: 500 Sit Ups
If a bonus movement is part of the daily workout, it WILL COUNT toward your weekly total!
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, 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 challenge. Click on the challenge and you’ll be able to enter your food scores and your bonus points if any. The app will keep your score and rank you in the gym! 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!
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 this challenge 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: Tue 08.30.2022 RDL + Press
WOD
3×8, across
at 77% 1 rep max deadlift
1x 8 at 75%
1x 6 at 78%
1x 6 at 80%
1×4 at 82%
3×8, across
at 77% 1 rep max deadlift
1x 8 at 75%
1x 6 at 78%
1x 6 at 80%
1×4 at 82%
3×8, across
at 77% 1 rep max deadlift
1x 8 at 75%
1x 6 at 78%
1x 6 at 80%
1×4 at 82%
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a weight for the deadlifts that you can do for weight reps without failing. Reps five through eight will feel heavy but not impossible. For the presses, build in small increments if you do not have a one rep max. The last couple of reps per set will feel heavy. Remember to pause at the top of the movement and not in the rack position (first rep is always the hardest!) Record your weights.
HOME WOD
5 Rounds
20 pushups
20 sit ups
20 squats
20 lunges
ENDURANCE
Rest
WOD: Mon 08.29.2022 “Games LCQ WOD 4”
WOD
Games LCQ WOD 4
50 Burpee Box Jump Overs
75 Double Unders
100 Wall Balls
Height: 24/20
Weight: 20/14
50 Burpee Box Jump Overs
25 Attempts
100 Wall Balls
Height: 20
Weight: 14/10
30 Burpee Box Jump Overs
100 Single Under
75 Wall Balls
Height: 20″
Weight: 10/6
WOD GUIDANCE & GOALS
A scaled version of a CF Games qualifier! Find a steady pace on the burpee box jump overs that you can maintain and minimize your rest time. Each rep will take :05-:08. Spend no more than eight minutes on this movement. Shake out your legs and arms, take a big breath, then start the double unders. The double unders will take :60-:75. Then the workout begins! Do wall balls in sets of 10-20 reps, and time your breaks (:10 at most) before you start the next set. Target 15 minutes.
Post Time to Comments.
HOME WOD
50 Burpee Box Jump Overs
75 Jumping Jacks
100 Squats
ENDURANCE
60 min ruck or hike
WOD: Sun 08.28.2022 “That’s Smart”
WOD
“That’s Smart”
400 Meter Run
50 KB Swings
25 Burpees to Target
50/40 Calorie Bike
25 Burpees to Target
50 KB Swings
400 Meter Run
Weight: 53/35
400 Meter Run
50 KB Swings
25 Burpees to Target
45/35 Calorie Bike
25 Burpees to Target
50 KB Swings
400 Meter Run
Weight: 35/26
300 Meter Run
40 KB Swings
15 Burpees to Target
40/30 Calorie Bike
15 Burpees to Target
40 KB Swings
300 Meter Run
Weight: 26/18
WOD GUIDANCE & GOALS
Grind time! Run the 400 as a buy in (easy) and choose a kettlebell that you can swing for 20 reps before having to take a break. Finish the swings in two more sets of 15 and 15. The burpee target will be 6 inches above your reach. Find a steady pace for them and just move! The is the workout. Try to stay at 55-65rpms the entire ride (4 ish minute finish) then start chipping away at the burpees and swings. Push the last 400 meter. Target 17 minutes
Post Time to Comments.
WOD: Sat 08.27.2022 “Risk Your Life”
WOD
“Risk Your Life”
AMRAP 8
50 Sit Ups
5 Wall Walks
Rest 2 Minutes
AMRAP 10
50 Squats
5 Rope Climbs
Rest 2 Minutes
AMRAP 12
50 Lunges
5 Deadlifts
Weight: 275/185
AMRAP 8
50 Sit Ups
3 Wall Walks
Rest 2 Minutes
AMRAP 10
50 Squats
5 Strict Pull Ups
Rest 2 Minutes
AMRAP 12
50 Lunges
5 Deadlifts
Weight: 225/155
AMRAP 8
35 Sit Ups
30 Shoulder Taps
Rest 2 Minutes
AMRAP 10
35 Squats
15 Ring Rows
Rest 2 Minutes
AMRAP 12
30 Lunges
5 Deadlifts
Weight: 155/105
WOD GUIDANCE & GOALS
Saturday Sweatfest time! Push your pace on the sit ups, squats and lunges, then challenge yourself to do all of the wall walks, rope climbs and a heavy deadlift. Fifty sit ups will take :60-:90 and the wall walks another :60-:75, so target 3+ rounds for the AMRAP 8. Fifty squats will take around :60 and five rope climbs will be another :60, so target 5 rounds for the AMRAP 10. Fifty lunges will take :60-:90 and the five deadlifts could take :10-:30. Target 6 rounds for the AMRAP 12.
Post Rounds to Comments.