WOD: Tue 11.02.2021 “Back + Forth”

WOD

“Back + Forth”

METCON

100 Double Unders
75 Sit Ups
50 Dumbbell Snatch
25 Burpees
50 Dumbbell Snatch
75 Sit Ups
100 Double Under

Weight: 50/35

MASTERS

30 Double Unders
75 Sit Ups
50 Dumbbell Snatch
25 Burpees
50 Dumbbell Snatch
75 Sit Ups
30 Double Under

Weight: 35/20

MOVE

150 Single Unders
50 Sit Ups
35 Dumbbell Snatch
15 Burpees
35 Dumbbell Snatch
50 Sit Ups
150 Single Under

Weight: 25/15

WOD GUIDANCE & GOALS
Love a good ladder workout! Start with 100 dubs (or around 2:00 of work), then recover during the 75 sit ups (try to complete in one set). For the dumbbell snatches, choose a weight you can cycle for 20-25 reps before having to pause. Alternate arms on the snatches. Do the burpees unbroken at a moderate pace, then try to go faster on the way back up the ladder! Target 17 minutes.

Post Time to Comments.

HOME WOD

100 Jumping Jacks
75 Sit Ups
50 Squats
25 Burpees
50 Squats
75 Sit Ups
100 Jumping Jacks

ENDURANCE

Rest

Categories: WOD|20 Comments

WOD

“High Horse”

METCON

3 Rounds
30 Wall Balls
10 Wall Walks

Weight: 20/14

MASTERS

3 Rounds
30 Wall Balls
10 Wall Walks

Weight: 14/10

MOVE

3 Rounds
20 Wall Balls
6 Wall Walks

Weight: 10/6

WOD GUIDANCE & GOALS
Start the couplet with unbroken wall balls, or a set of 20 then 10 reps. Chip away at the wall walks, completing the 10 reps in about two minutes. As the rounds progress, slow the cycle time of the wall walks to save your shoulders, but try to keep doing the wall balls in two sets. Target 12 minutes.

Post Time to Comments.

HOME WOD

3 Rounds
50 Squats
10 Wall Walks

ENDURANCE

3x
600m moderate
300m easy
rest 2:00

Categories: WOD|10 Comments

WOD

“Rotten Teeth”

METCON

Teams of 2
100 Rounds
2 Lunge+Lunge+Squat
4 Burpees
6 Sit Ups

MASTERS

Teams of 2
100 Rounds
2 Lunge+Lunge+Squat
4 Burpees
6 Sit Ups

MOVE

Teams of 2
100 Rounds
2 Lunge+Lunge+Squat
4 Burpees
6 Sit Ups

WOD GUIDANCE & GOALS
You go, then I go, and together we complete 100 rounds! Move as fast as possible, and minimize transition time between you and your partner. Target :30 per round. Record total time.

Post Time to Comments.

Categories: WOD|Comments Off

NEWS

TODAY Saturday, October 30th: PARTNER THROWDOWN

ONE CLASS TODAY at 7:00a for anyone who isn’t able to participate
Throwdown starts at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style).9:00a… and everyone is welcome to join us at the social!

WOD

“Witches Get Stitches”

METCON

With a Partner
300/200 Calorie Bike
Death By Power Clean

Weight: 135/95

MASTERS

With a Partner
300/200 Calorie Bike
Death By Power Clean

Weight: 115/75

MOVE

With a Partner
300/200 Calorie Bike
Death By Power Clean

Weight: 95/65

WOD GUIDANCE & GOALS
Partner one will start on the bike and get as many calories as they can until partner 2 is ready to switch. Partner two will start death by power clean. Death by power clean is 1 clean on the first minute, 2 on the second, 3 on the third… and so on, until you can no longer complete the set amount of power cleans within the minute. Say partner 1 is on the power cleans, and is struggling to complete the designated amount of reps, partner 2 can hop off the bike and help complete them. You can switch at any point, and help each other on the power cleans, HOWEVER you still have to complete the calories on the bike. Target 20 minutes.

Inspired by TheBox

Post Time to Comments.

Categories: WOD|1 Comment

NEWS

TOMORROW Saturday, October 30th Partner Throwdown!

ONE CLASS TOMORROW at 7:00a for anyone who isn’t able to participate
Throwdown starts at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style).9:00a… and everyone is welcome to join us at the social!

WOD

“Apple? No Thank You!”

METCON

6 Rounds
400 Meter Run
15 Dumbbell Shoulder to Overhead
15 Dumbbell Squats

Weight: 50/35

MASTERS

6 Rounds
400 Meter Run
15 Dumbbell Shoulder to Overhead
15 Dumbbell Squats

Weight: 35/20

MOVE

4 Rounds
400 Meter Run
15 Dumbbell Shoulder to Overhead
15 Dumbbell Squats

Weight: 25/15

WOD GUIDANCE & GOALS
Run the 400’s in 2:00-ish, or :10 slower than your 1 mile PR pace. The last 50 meters start to slow down so you can immediately pick up your dumbbells and do the 15 shoulder to overhead straight. Reps 10-15 will get heavy, and by the third round you may have to break the set. Transition the dumbbells to your shoulders, and do the 15 squats with both dumbbells unbroken every round. Each round will take 3:00-4:00 minutes, scale to meet this time domain. Target 22 minutes.

Post Time to Comments.

HOME WOD

6 Rounds
400 Meter Run
15 Inverted Push Ups
15 Squats

ENDURANCE

8x400m, on the 3 min

Categories: WOD|12 Comments

NEWS

THIS Saturday, October 30th, grab a buddy and get ready to throwdown! We’ll be hosting two (accessible to all) partner workouts AND a best team costume contest! The workouts will get started at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style). There will be one class at 7:00a for anyone who isn’t able to participate at 9:00a… and everyone is welcome to join us at the social!

WOD

Deadlift + Mini Team Tire Flip

METCON

STRENGTH
10-5-3-5-10

FOR TIME
Flip a tire 200m

MASTERS

STRENGTH
10-5-3-5-10

FOR TIME
Flip a tire 200m

MOVE

STRENGTH
10-5-3-5-10

FOR TIME
Flip a tire 200m

WOD GUIDANCE & GOALS
HEAVY DAY!! The goal for the deadlift ladder is to increase your weight leading up to the set of 3 reps, then match the weight you did for the first set of 5 reps, then match the weight you did for the first set of 10 reps. Target 65-80-90% of your 1 rep max for the sets.

For the team tire flip, the class will be divided into two teams. Each member will flip the tire 5 times then run 200 meters to catch up with the tire, and flip it again until the team has flipped the tire 200 meters. Target 12 minutes.

Post Weights to Comments.

HOME WOD

10 x 100m on the :60

ENDURANCE

Rest

Categories: WOD|13 Comments

THE DETAILS

WHEN: Saturday, October 3oth from 9:00-10:30a. Social at 10:30a
WHAT:Bring a breakfast PotLuck food item
WEAR: Costumes highly encouraged!!

** For anyone not able to participate, we will have ONE CLASS at 7a on Saturday. No 8am**

THE TEAMS

The Millmans
Tyler + Michelle
The Bleakleys
Pancho + Tartufo
Holly + Kristen
The Sethis
Marianne + Jess
The Cornishes
Trish + Lisa R
Danielle + Libbi
Andy + Sharon
Tony + Morgan
The Whites
Adam A + Guy
Kevin + Erin
Robin + Dawn
Katherine + Nissa
The Greenbergs
The Fabers
The Prices
Lauren + Robyn
Kate + Peter
Janice + Lourdes
Mike + Hori

THE WORKOUTS

**ALL TEAMS**

WOD 1
3 Rounds Each
10 Power Cleans
10/7 Calorie Bike

Weight: 95/65

Partner 1 will complete the 10 power cleans, followed by partner two completing the 10 power cleans. Partner one will then complete their calories, then partner two completes their calories. Teams will complete three rounds and get a time.

WOD 2
AMRAP 10
50 Deadlifts
75 Lateral Burpee Over the Bar
100 Wall Balls

Weight: 115/85, 14/10

As a team, divide reps for each movement however you would like. You must complete all of the deadlifts before the burpees, and all of the burpees before the wall balls. Score is total reps

**TOP 10 TEAMS**

WOD 3
AMRAP 10
Buy In: 60 Calorie Row
9 Jerk
12 DB Step Ups
150m Run

Weight: 95/65, 35/25
Height: 20″

Start with 60 calorie row switching every 10 calories. Then, complete the triplet in a “you go, I go” format. One athlete will complete the 9 jerks, 12 box jumps and 150 meter run then partner two will complete a round. Complete as many rounds of the couplet as possible in the remaining time. Total rounds are your score.

Categories: WOD|1 Comment

NEWS

WOD

“Frankenbeast”

METCON

AMRAP 15
10 Front Squats
20 Pull Ups
50 Double Unders

Weight: 205/145

MASTERS

AMRAP 15
10 Front Squats
10 Pull Ups
15 Attempts

Weight: 165/115

MOVE

AMRAP 15
10 Front Squats
10 Banded Strict Pull Ups
75 Single Unders

Weight: 115/75

WOD GUIDANCE & GOALS
The front squats today are on the heavier side, and you should have to break them up into two sets. Choose a weight for the front squats that you can do for 5-6 reps before breaking. The pull ups are. kipping, and can be done in one set, or two sets of ten, or chip away in fast sets of five reps. The double unders try to do them in one big set every time. Take a deep breath, relax your arms, then go! Target 4 rounds.

Inspired by CompTrain

Post Rounds to Comments.

HOME WOD

AMRAP 15
10 Squats
20 Russian Twists
50 Jumping Jacks

ENDURANCE

10k

Categories: WOD|17 Comments

OVERALL

After a SIX WEEKS of eating veggies, drinking water, getting 7+ hours of sleep, moving your body, and a few bonus challenges in between, we have a WINNING TEAM and a whole lot of honorable mentions!! Below, the winners and fellow Daybreakers share their mental, physical and emotional changes, and what contributed to their success!

WINNERS

Congratulations to Katy and Neal, who completed the challenge with a whopping 859 points!

Katy lost 10 pounds, said her clothes fit a lot better, her skin looks and feels healthier from drinking so much water, and she feels more rested and has more energy throughout the day! Katy also experienced performance gains like linking double sunders, and a stronger kip swing! Katy contributes her success to having a partner (her husband) to hold her accountable, and not keeping any temptations in the house such as (sugar, bread, alcohol, chips/crackers, high fat foods.) Katy also said that her and Neal significantly increased plant based meals and replaced snacks with tons of fresh veggies. On days she couldn’t get to daybreak she made an effort to go for a bike ride or long walk. Listening to audiobooks or a sleep meditation helped her fall asleep early enough to get 7 + hours of sleep a night, and using a Yeti with a straw and taking it everywhere ensured she drank enough water.

Neal lost 15 pounds, which made him feel lighter on handstand push ups and allowed him to run faster. He also was able to do a more-than-bodyweight thruster! Neal contributes his success to sleeping more, not drinking alcohol, no caffeine after noon, going to the 5:30a class everyday (and lifting lighter on days he felt fatigued), and having his challenge partner at home!

Both Neal and Katy plan to continue their lifestyle changes!

HIGHLIGHTS

PANCHO + DUSTY – Placed second with 429 points

What Pancho had to say:
I shaved off atbou 5 pounds, but more importantly, I feel like my body composition shifted a bit, and some skin issues (related to eczema) went away! Not sure if it’s the water intake or the inflammation from sugar/flour, but I haven’t had to use medication at all during the 6 weeks!

My success came from having an awesome partner who had great ideas on what to eat and holding one another accountable. Best part is that the “guilt” associated with losing a point here or there was more about letting my partner down – so the accountability works! I definitely feel like it was easier with the allowed honey and maple syrup, which allowed me to bake some fun stuff when I was craving something sweet.

Some things I want to try and continue: keep up with the water intake; maintain the no processed foods for 5 of the 7 days per week; have fun with the creative baking.

What Dusty had to say:
Here’s a pro tip on how to succeed at a nutrition challenge, find an awesome partner. My partner and I were a machine, I mean, he would make awesome tasting food…and I would eat it! We both put in the work and it paid it off…..Ha,

In all seriousness I didn’t realize that eating healthy food all the time could taste so good. I mean, I eat healthy most of the time but it’s just random stuff and very boring. My partner exceeded all expectations with what he put together for us to eat. He also had a daily check in to make sure it was enough.

It’s hard to pinpoint exactly how things improved. Quality of sleep increased, during some of those long Rise N Grind workouts I felt pretty strong all the way through. My wife would disagree with this, but I do think I’ve had a little better mental clarity.

What else can I say, I got lucky when I happened to be near Pancho when he was looking for a partner. I wouldn’t have kept at it as long as we did without that accountability…..and of course all the yummy food & snacks prepared in little containers ready to go every day. Thank you Pancho!

ROBYN + NATALIE – third place with 805 points

What Natalie had to say:
This nutrition challenge came at EXACTLY the right time for me, just a few weeks after I joined Daybreak. I read on the Daybreak website when I started that it would be counterproductive if I invested effort in the workouts but didn’t consider nutrition. That was a good kick in the pants. If I’m being honest, I was always trying to out-exercise a mediocre diet even way back when I was younger and fitter. This challenge has shifted me to think about food as fuel. Before I started the challenge, I wouldn’t have even entertained the idea to try to not eat a cookie every day. I ate cookies pretty mindlessly, and often motivated by emotions. I used to think, if I’m exercising regularly I should be able to have whatever I want. But fast forward to today, what I want is different!!! It took the challenge to realize that I didn’t even miss cookies. I had a cookie the day after the challenge and was surprised that I didn’t like it that much. Don’t get me wrong, chocolate will always be in my life, but I no longer need all of the chocolate things that exist. I’m enjoying treats more now that I pause to enjoy when I do have them. The biggest impact this challenge (and really CrossFit itself) has had is to my THOUGHTS about food and what I’m capable of in general. I feel more in control, stronger, more positive. I’ve lost a couple pounds but it is the improvement in my mood and outlook that I’m most excited about because of how it has spilled over into everything I do.

THANKS to my badass super-inspiring partner Robyn, to Andy who helped me when I was really lost at the beginning, to Michelle who still helps me when I’m still lost, to the 5:30am crew, and everyone in this community!

What Robyn had to say:
This challenge was awesome and really helped me dial in my nutrition in a way my body was ready for. Six cups of veggies and working out are pretty easy for me to be consistent with, since I’m a vegetarian and because I absolutely adore coming to Daybreak (it has quickly become my happy place since joining this summer) and getting out on my bike regularly. However, I’m usually TERRIBLE with sleep. If I get 5-6 hours a night on average, it’s a miracle, so 7 hours seemed out of this world. At first, it was really tough to have strict bedtimes each night. I even told my amazing and inspiring partner, Natalie, that I was sorry in advance – there was no way I’d earn the sleep points. But in the end, I only missed a couple of nights! The results are real: I’m not crashing anymore at 4PM or taking long naps on the weekends, and generally have a more even, steady level of energy throughout the day.

Next hardest was processed foods. This challenge made me think about everything I put in my body. The hardest to omit was sugar, fake sugar (Splenda in my coffee, I’m looking at you!) and some processed foods like my go-to pretzels that I’d mindlessly reach for all the time. I worked to find healthier substitutes – fruit instead of cookies, homemade bread or crackers instead of the processed stuff, and more veggies as snacks. I immediately felt less bloated cutting out sugar, which in itself is a win, and six weeks later, I don’t really miss any of those things at all.

All in all, this helped me start some new healthy habits that I will keep going! Special thanks to Natalie and Andy, who both helped keep me accountable and motivated, and also helped talk me off the ledge during times of desperate sugar cravings 🙂

TOP 10

Kate 426
Erin 387
Dawn 381
Brett 376
Andy 363
Moon 340

Categories: WOD, Box Life, Events|3 Comments

NEWS

WOD

“Scaryland”

METCON

AMRAP 18
15 Calorie Row
12 Power Snatch
9 Burpees

Weight: 95/65

MASTERS

AMRAP 18
12 Calorie Row
12 Power Snatch
9 Burpees

Weight: 75/55

MOVE

AMRAP 18
9 Calorie Row
12 Hang Power Snatch
9 Burpees

Weight: 75/55

WOD GUIDANCE & GOALS
Reminder, when a workout is an AMRAP, it’s time to try a new skill, and/or more calories/reps/weight. Choose one movement that challenges you in this workout.The row will take around :60, the first set of power snatches can be done unbroken or in sets of 8 and 4, and the burpees will take less than :60. Target 5+ rounds.

Inspired by CF.com

Post Rounds to Comments.