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.
WOD: Fri 08.26.2022 “Lifeline”
WOD
“Lifeline”
1-2-3-4-5-6-7-8-9-10 DB Snatch
15/12 Calorie Bike
Weight: 50/35
1-2-3-4-5-6-7-8-9-10 DB Snatch
12/9 Calorie Bike
Weight: 35/20
1-2-3-4-5-6-7-8-9-10 DB Snatch
9/6 Calorie Bike
Weight: 25/15
WOD GUIDANCE & GOALS
You’ll start by doing one snatch on either arm, followed by the calorie bike. The next round, you’ll perform 2 snatches on one arm, then 2 snatches on the other (not alternating), then again do calories on the bike. Continue until you’ve completed 10 snatches on one arm, 10 on the other, and your calorie bike. Choose a weight for the dumbbell that you can cycle for 5 reps unbroken on your non-dominant arm. Record your time.
Post Time to Comments.
HOME WOD
1-2-3-4-5-6-7-8-9-10 Burpee
200 Meter Run
ENDURANCE
3 mile, rest 5 min
2 mile, rest 2 min
1 mile
WOD: Thu 08.25.2022 Front Squat + Split Jerk
NEWS
- TODAY Thu 8/25: No Teens class at 4:15p
WOD
*at 90%
5×2, across
*at 85%
*at 90%
5×2, across
*at 85%
*at 90%
5×2, across
*at 85%
WOD GUIDANCE & GOALS
Coaches will help you build to the working percentages for your five working sets of two reps. For the front squat, the weight should feel heavy after the first rep and you should have to take a few seconds in the rack position before the second rep. For the split jerks, use a weight that feels heavy, and you can safely lower back to the rack position for the second rep. As always, form and mechanics trump adding weight to your bar. Record your weights.
HOME WOD
Sit Ups
Jumping Lunges
ENDURANCE
Rest
WOD: Wed 08.24.2022 Row
NEWS
- N0 Teens TOMORROW Thu 8/25: There will be no teens class this Tomorrow Thu 8/25 at 4:15p.
WOD
“Row”
On the 3 Minute for 30 Minutes
Row 250/200 Meters
On the 3 Minute for 30 Minutes
Row 250/200 Meters
On the 3 Minute for 30 Minutes
Row 200/150 Meters
WOD GUIDANCE & GOALS
You’re rowing ALL OUT! Complete the 250/200 meters in around :50, leaving 2 MINUTES to rest before the next interval. Leave nothing in the tank. Record your intervals.
Post Intervals to Comments.
HOME WOD
On the 3 Minute for 30 Minutes
Run 200 Meters
ENDURANCE
On the 3 Minute for 30 Minutes
Run 200 Meters
WOD: Tue 08.23.2022 “Pink Venom”
NEWS
- N0 Teens Thu 8/25: There will be no teens class this Thursday 8/25 at 4:15p.
WOD
“Pink Venom”
6-9-12-15-18-21 Box Jump Overs
3-6-9-12-15-18 Handstand Push Ups
Rest 5 Minutes
*then do it in reverse order
Height: 20″
6-9-12-15-18-21 Box Step Overs
3-6-9-12-15-18 Abmat Handstand Push Ups
Rest 5 Minutes
*then do it in reverse order
Height: 24″
6-9-12-15-18-21 Box Step Overs
3-6-9-12-15-18 Bench Push Ups
Rest 5 Minutes
*then do it in reverse order
Height: 20″
WOD GUIDANCE & GOALS
Which direction will be faster?! You’ll start with the ascending ladder of box jump overs and handstand push ups and get your time. Take a five minute rest. THEN, you’ll do the same two movements but in the descending order. For the handstand push ups you should be able to cycle through at least 6 kipping, if not use abmats or do bench handstand push ups . Target sub 8 minutes for both workouts (10 minute cap.) Record your times.
Post Both Times to Comments.
HOME WOD
6-9-12-15-18-21 Box Jump Overs
3-6-9-12-15-18 Push Ups
Rest 5 Minutes
*then do it in reverse order
ENDURANCE
Rest
Hero WOD: Mon 08.22.2022 “Badger”
NEWS
- N0 Teens Thu 8/25: There will be no teens class this Thursday 8/25 at 4:15p.
WOD
“Badger”
3 Rounds
30 Squat Cleans
30 Pull Ups
800 Meter Run
Weight: 95/65
3 Rounds
20 Squat Cleans
20 Pull Ups
800 Meter Run
Weight: 75/55
3 Rounds
15 Squat Cleans
15 Ring Rows
600 Meter Run
WOD GUIDANCE & GOALS
Hero WOD! Choose a weight for the squat cleans that you can easily cycle for 10 reps before having to take a break, and do two more sets of 10 reps to complete the thirty reps. For the pull ups, start with a bigger set (10-15) then chip away in sets of 5-10 to complete the thirty reps. The first two 800’s run at your 5k pace (easy-moderate effort) since they’re in the middle of the workout. The last 800 push your pace since it’s the final movement. Target 25 minutes
Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007
Post Time to Comments. Compare Scores HERE.
HOME WOD
3 Rounds
30 Squat
30 Push Ups
800 Meter Run
ENDURANCE
8x400m, rest :60