WOD: Wed 01.05.2022 “I’ll Find Another Way”
WOD
“I’ll Find Another Way”
4 x on the 7 minute
30 Calorie Row
400 Meter Medball Run
Weight: 20/14
4 x on the 7 minute
25 Calorie Row
400 Meter Medball Run
Weight: 14/10
4 x on the 7 minute
20 Calorie Row
300 Meter Medball Run
Weight: 10/6
WOD GUIDANCE & GOALS
Cardio-Fest! Row the 30 calories in 2-3. minutes, then pick up a medicine ball and run as fast as possible with it for 400 meters (3 min). You should have at least 1 minute of rest before the next round. Scale to meet the time domain.
Post Intervals to Comments.
HOME WOD
6 x on the 3 minute
400 Run
ENDURANCE
6 x on the 3 minute
400 Meter Run
WOD: Tue 01.04.2022 “Really Excited About It”
NEWS
- NUTRITION RECHARGE: Started yesterday! It’s not too late to sign up!
- BONUS POINTS: 250 burpees
WOD
“Really Excited About It”
Jerk 5×3, across
40 Toes to Bar
30 Shoulder to Overhead
20 Dumbbell Snatch
Jerk 5×3, across
40 Knee Ups
30 Shoulder to Overhead
20 Dumbbell Snatch
Jerk 5×3, across
40 Leg Lifts
30 Shoulder to Overhead
20 Dumbbell Snatch
WOD GUIDANCE & GOALS
Coaches will help you build to 80% of your 1 rep max jerk, and you’ll maintain the same weight for all five sets of 3 reps. For the chipper, complete the 50 calorie bike around 4 minutes (scale to meet the time domain). To save your grip and hip flexors, divide toes to bar sets into 10-15 reps at time. The shoulder to overhead (the jerks you just practiced!) is on the lighter side. You should be able to get at least 10-12 reps before having to break the set. Then complete the 20 snatches unbroken. Target 12 minutes.
Post Time to Comments. Compare Jerk Score HERE.
HOME WOD
40 Leg Lifts
30 Push Ups
20 Sit to Stands
ENDURANCE
Rest
WOD: Mon 01.03.2022 “Trust Me”
NEWS
- NUTRITION RECHARGE: Starts TODAY!
- BONUS POINTS: 250 Burpees (today’s count toward your total!)
WOD
“Trust Me”
21-15-9
Squat Clean
Bar Facing Burpee
Weight: 135/95
21-15-9
Squat Clean
Bar Facing Burpee
Weight: 115/75
15-12-9
Squat Clean
Bar Facing Burpee
Weight: 95/65
WOD GUIDANCE & GOALS
Fast and Furious! Break the squat cleans into 3 sets, except for the last set of nine reps, try to break only once. For the burpees, find a steady pace that you can hold for the sets of 21 and 15, and then push on the set of 9. Target sub 10 minutes.
Post Time to Comments.
HOME WOD
21-15-9
1.5 Squats
Burpee
ENDURANCE
6 x 4:00 on/1:00 off, for distance
WOD: Sun 01.02.2022 “Selfish Love”
NEWS
- Nutrition Recharge: Starts TODAY! Sign up via Triib.
- Bonus Points: This week’s movement challenge is 250 burpees for 3 bonus points!
WOD
“Selfish Love”
100-80-60-40-20 Double Unders
50-40-30-20-10 Kettlebell Swing
50-40-30-20-10 Sit Up
*200m run after every round
Weight: 53/35
25-20-15-10-5 Attempts
50-40-30-20-10 Kettlebell Swing
50-40-30-20-10 Sit Up
*200m run after every round
Weight: 35/26
120-100-80-60-40 Single Unders
25-20-15-10-5 Kettlebell Swing
25-20-15-10-5 Sit Up
*200m run after every round
Weight: 26/18
WOD GUIDANCE & GOALS
Take a deep breath before every set of double unders, and RELAX your arms and body, and breath! Sets of double unders will take no more than 2 minutes. Choose a weight for the kettlebell swings that you can easily swing for at least 20 reps unbroken. Move through the sit ups in straight sets, then you’re out the door for 200 meters (:60). Try to speed up with every passing round. Target 26 minutes.
Post Time to Comments.
BOX LIFE: Much to learn from 2021
Well, it’s that time of year when we (and just about every media outlet on the planet) reflects on the year that was. And while 2021 came and went with much less bite than its predecessor did, it still had its share of bark.
As we look to 2022, our ninth year in business, we are still no less amazed by the strength and resiliency of our Daybreak community. We know that we only occupy a small part of your daily lives (1/24th to be precise) but it’s the exponential impact of mental and physical health, wellness, and friendships that makes the whole of our community so much greater than the sum of its parts.
We can personally attest that our family has been made stronger by you and our fitness community, and we hope that you too have experienced that little extra Daybreak “oompf” to get you through these dynamics times.
And with that … here’s what we took away from this crazy year:
WE KNOW HOW TO FIGHT
What we originally thought would be a two to three week shut down, has now turned into ongoing times of uncertainty. From the little things… we fought through the agony of wodding (or rather suffocating) in gross, sweat-ridden masks. To the bigger things… many of us have suffered family losses, or experienced other times of personal difficulty, but we were able to lean on the friendships we’ve built in the gym. We know how to suffer through the uncertainty of a long and painful WOD, and in some weird way we saw that mentality translate over to our fight with this ever-changing pandemic. We may not know what’s around the corner… but we certainly know how to grit our teeth and deal with it.
WE PURSUED OUR BETTER
We showed up. Yup, we made our mental and physical well-being a priority and we continued to kick the snot out of workouts that made us uncomfortable. We kept setting new personal records for the back squat, deadlift and press and for those special Hero WODs. Many of you did your first pull-up, double under, and handstand! In other words, you didn’t stop… you made sure you focused on you, so you could be a better friend, partner, spouse, parent, and/or child to those important to you.
WE SAW FITNESS IN A WHOLE NEW LIGHT
We changed our lifestyle habits (nutrition), and we continued to see our biomarkers change for the better. We’ve taken our health, wellness, and fitness into our own hands, and are changing perspectives on what being a “master” (i.e. 35+) looks and feels like. We also saw our younger Daybreakers get stronger, more capable and inspire the elders to keep their asses moving. We all learned that this pandemic has targeted the old, the unhealthy, the obese… and that Daybreak is a critical part of the fight against COVID19 let alone all kinds of ailments.
WE GREW IN MORE WAYS THAN ONE
Our new work-from-home lifestyle let many of you get to the gym more this year as we saw big additions to our 500 and 1000 Club. It also allowed many new faces to find their way to Daybreak adding to an already amazing group of fitness goers. And even though businesses around us struggle to find adequate staff, the Daybreak community attracted some amazing trainers who bring unique personalities and new perspectives … from James’ “woo boos”, to Pancho’s dance warm-ups, to Kevin’s karaoke ice-breakers… we couldn’t be happier to build on the foundation that Mel, Bill and Lisa have created.
WE GAVE BACK
Even when our own lives have been difficult or hectic, we stepped it up for those fighting for equality, those fighting against injustice and for those less fortunate than us. We came together as a family offering love, hope and support and raising awareness for great causes. We put our money and time where our mouths are by providing effort/donations/funds to the Out Foundation and the Navy Seal Foundation. We donated coats, clothes, decorations, and meals to kids, adults, families and neighbors in need. We couldn’t be prouder of our Daybreak family and how we rally to make our surrounding community better.
So as we close out 2021, this year (and honestly every year) we truly are thankful for you and we look forward to another year of pursuing our better together!
Sincerely,
Mel + Rap
WOD: Fri 12.31.2021 “Peace Out 2021”
WOD
“Peace Out 2021”
600 Meter Run
12 Sumo-Deadlift High Pull
600 Meter Run
31 Snatches
600 Meter Run
21 Overhead Lunges
600 Meter Run
Weight: 135/95
600 Meter Run
12 Sumo-Deadlift High Pull
600 Meter Run
31 Snatches
600 Meter Run
21 Overhead Lunges
600 Meter Run
Weight: 115/75
300 Meter Run
12 Sumo-Deadlift High Pull
300 Meter Run
31 Snatches
300 Meter Run
21 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 11-10. Target 17 minutes.
Post Time to Comments.
HOME WOD
800 Meter Run
50 Lunges
800 Meter Run
50 Squats
ENDURANCE
3 x 1k, rest 3
WOD: Thu 12.30.2021 “Angie”
WOD
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
75 Pull Ups
75 Push Ups
75 Sit Ups
75 Squats
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats
WOD GUIDANCE & GOALS
100?! Yes, 100 reps of all four bodyweight movements. You must complete ALL of the pull ups before moving to the push ups, and ALL of the push ups before moving to sit ups, etc. If 100 reps sounds like too many of one movement, SCALE! For the pull ups and push ups, chip away at small manageable sets with short breaks. Do the sit ups in big sets (maybe even one continuous set) and squats move through at a steady pace. Target 20 minutes.
Compare Score HERE
Post Time to Comments.
HOME WOD
100 Push Ups
100 Sit Ups
100 Squats
ENDURANCE
Rest
WOD: Wed 12.29.2021 “Like Your Brand”
WOD
“Like Your Brand”
3 Rounds
25 Calorie Row
25 Jerks
Weight: 135/95
3 Rounds
20 Calorie Row
20 Jerks
Weight: 115/75
3 Rounds
15 Calorie Row
15 Jerks
Weight: 95/65
WOD GUIDANCE & GOALS
Simple yet deadly! The 25 calorie row will take between 2-3 minutes to complete. The jerks, choose a weight that you can lift for 10 reps before having to break. Try for sets of 15/10 or 10/10/5. The sets of 25 jerks should NOT be unbroken. Target 10 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
600 Meter Run
25 Push Ups
ENDURANCE
4 Rounds
200m moderate
100m sprint
400m jog
WOD: Tue 12.28.2021 “Play It Cool”
WOD
“Play It Cool”
AMRAP 18
12 Hang Power Clean
12 Toes to Bar
12 Box Jump Overs
Weight: 115/75
Height: 24/20
AMRAP 18
12 Hang Power Clean
12 Knee Ups
12 Box Jump Overs
Weight: 95/65
Height: 20″
AMRAP 18
12 Hang Power Clean
12 Leg Lift
12 Box Step Overs
Weight: 75/55
Height: 20″
WOD GUIDANCE & GOALS
This workout is very “Open-esque” which means it’s going to hurt! Choose a weight for the hang power cleans that you can cycle 12 unbroken reps for at least the first two rounds, and then can do sets of 8 and 4 reps. For the toes to bar, break into 6/6 or 8/4 like the hang power cleans, then find a steady pace on the box jump overs so you can recover before the next round. Target 7 Rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 18
12 Burpees
12 Leg Lifts
12 Box Jump Overs
ENDURANCE
Rest
EVENT: Winter 2022 Nutrition Recharge
WINTER 2022 NUTRITION RECHARGE
The NEW year brings yet another NEW-trition 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 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 vegetables, drinking water, working out and getting sleep. Let’s dive in!
DATES YOU NEED TO KNOW
The Recharge Runs:
Start of Mon 1/3 through end-of-day Fri 2/11
YES, that’s SIX WEEKS! Why? Well, around week 4 is when you start to feel/see changes in your performance, your sleep, and how your favorite pair of pants fit. It also takes 21 days to form a habit, and we want those new habits to stick and become part of your lifestyle.
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 vegetables
- Spinach, kale, swiss chard, lettuce, broccoli, cauliflower, tomatoes, cucumbers, radishes, carrots, zucchini, yellow squash, peppers, potatoes, butternut squash, sweet potatoes, 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!
- 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 6 week challenge you have the potential to earn the following DAILY points
- Eating Cups of 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
- No Junk – 1 point
If you eat 6 cups of 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), and you do not eat any “junk” you EARN 10 points. If you have 6+ cups of veggies (6 points), drink enough water (1 point), sleep (1 point), but no workout for the day, 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 (Sundays)
- WEEK 1: 250 Burpees
- WEEK 2: 7,000 Meter Row
- WEEK 3: 250 Wall Balls
- WEEK 4: 8 Miles of Biking or Running
- WEEK 5: 500 Sit Ups
- WEEK 6: 250 Box Jumps
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!