WOD: Mon 02.22.2021 “Mary, Mary”
NEWS
- SEMINAR:
With the 2021 CrossFit Open just two weeks away, what better way to prepare then with a workout strategy seminar. For those of you wanting to maximize your performance during The Open workouts, this seminar is for you. You’ll learn how to play to your strengths, plan/time your reps, determine where/how to rest, and other mental tips and tricks to get the most out of your WOD.Sign-ups open Wed 2/24 at 6pm. To get the most out of this session, do not workout earlier in the day, we will be working out during the seminar. - The CrossFit Games 2020 Open: Details HERE
WOD
“Mary, Mary”
STRENGTH
Push Jerk
5×3, across at 85%
5 Rounds
15/10 Calorie Row
10 Dumbbell Snatches
STRENGTH
Push Jerk
5×3, across at 85%
5 Rounds
15/10 Calorie Row
10 Dumbbell Snatches
STRENGTH
Push Jerk
5×3, across at 85%
5 Rounds
12/9 Calorie Row
10 Dumbbell Snatches
WOD GUIDANCE & GOALS
Coaches will help you build to 85% of your 1 rep max, or effort for the day, for the jerks. The three reps should be heavy enough that you need to take :90-2:00 between sets, without form breaking down.
For the 5 round couplet, the row should take :60 and the dumbbell snatches (10 total reps) :20-:30. Target 8 minute
Post Weight + Time to Comments.
HOME WOD
Tabata
Push Up
5 Rounds
200 Meter Run
10 Squat Jumps
ENDURANCE
20 x 100m sprint, 100m walk
NEWS: The 2021 CrossFit Open is Here!
Welcome to the CrossFit Open!
HERE. WE. GO!
The 2021 CROSSFIT OPEN is just around the corner and we’ve got everything you need to know, right here on this post.
Even though this is the first step for many elite, professional athletes on their quest to make it to the CrossFit Games (the CrossFit world’s equivalent of the Super Bowl)… it’s a little different for us at Daybreak.
SO, SHOULD YOU PARTICIPATE?
Heck yes! This is a time for all of us to get motivated to learn a new skill, improve the ones we have, and push ourselves a little bit more out of our comfort zone.
What’s even more remarkable about the Open is that it has an undeniable impact on building an even stronger Daybreak community. We cheer each other on to that very last rep, and (virtual) high five to celebrate a good ol’ arse kicking.
The Open workouts are designed with ALL abilities in mind, and this year there are five divisions that will ensure workouts are suitable for you!
- Teens: For athletes 14-17 years old.
- Masters: For athletes 35+, there are six masters divisions where weights and movements are adjusted accordingly: 35-39, 40-44, 45-49, 50-54, 55-59, and 60+.
- Foundations: (new for 2021) There’s not a lot of info on this division but we believe this is even more accessible than scaled.
- Scaled: For any age where most RX workouts are sometimes too heavy or too complex.
- RX: For 35 and under, this division is for more tenured and experienced CrossFitters.
IF I DON’T WANT TO PARTICIPATE, WHAT DOES THIS MEAN TO MY NORMAL WORKOUT ROUTINE?
Absolutely nothing! Whether you’re officially registered or not, we’ll be doing the Open workouts in class. And of course, there will be appropriate modification levels for you. So if you’re not registered, it will be just another workout. Eezy peezy.
BUT WHAT IF I DO REGISTER, THEN WHAT DOES MY WORKOUT LOOK LIKE?
Once again, not much changes. We will be doing the workouts in class and your coach will help you pick the appropriate workout level. The only difference is that you will be assigned a fellow member to be your socially-distanced and masked “judge”. Their job is to help you by counting reps, making sure you’re hitting movement standards, and validating your final score.
You just have to remember to post your score to the Open portal (more on that below).
HOW TO SIGN UP:
Registration is now open and the cost to enter is $20. When asked to identify your “affiliate” simply search for and select Daybreak CrossFit at 526 Boston Post Rd, Wayland.
GET YO’ BUTT READY:
Just kidding. The fact that you walk through our doors each day is all you need to do to “prepare” for the Open. The fun begins on Thursday, March 11. That evening at 8PM ET the CrossFit Games website will release the first Open workout, 21.1 (short for the year 2021 and the 1st WOD of the Open). In the past, the announcement was often followed by a live broadcast of athletes performing the workout, but this year we don’t yet know what CrossFit HQ has in store. This year is also a little funky in that it is only 3 weeks (vs 5 weeks in the past).
And new this year, we are going to host a VIRTUAL ANNOUNCEMENT HAPPY HOUR. That’s right, tune into our Zoom (email us if you need the link and pass code) each week at 8PM ET and we’ll watch the announcement together. We’ll provide observations, suggestions and depending on the number of attendees, we’ll even provide a little custom feedback for those of you who are signed up.
WHEN TO WOD:
We will program each week’s Open WOD on Friday, and you have until the following Monday at 8pm ET to officially submit your score. If you don’t think you can make it in to do the WOD on the 3 Fridays below, probably better to save yourself that 20 bucks. 🙂
- Open WOD 21.1 – Announced 8pm ET on Thursday, March 11. WOD will be conducted during classes on Friday, March 12.
- Open WOD 21.2 – Announced on March 18, WOD on March 19.
- Open WOD 21.3 – Announced on March 25, WOD on March 26.
IMPORTANT INFORMATION ABOUT THIS YEAR’S OPEN WORKOUTS:
Due to pandemic, safety and compliance concerns, we are implementing a one-and-done policy. Friday’s the day… no redos unless you would like to book some private training time with one of the coaches to try the workout again.
SUBMIT YOUR SCORE:
All scores must be submitted by YOU by 8:00pm ET on the Monday following the announcement. You’ll do this through the Open profile you created at the link above. Or on the mobile app available in your app store.
SEE HOW YOU STACK UP “AGAINST THE WORLD”:
Daybreak will be notified of your score submission, at which time we will validate your score and it will be posted to the WORLDWIDE LEADERBOARD. From this leaderboard you can sort by your age group, your region, your state, your gym, your gender, etc. You can even create your own custom leaderboard.
We’re not going to lie… we love to leaderboard.
HAVE FUN COMPETING:
Keep in mind there are no prizes, no champions, no last places. We are in this together as a community, and we’ll be encouraging each other to #pursuebetter throughout these 3 weeks no matter the age, ability or tenure of our members!
WOD: Sun 02.21.2021 “Arcade”
NEWS
SAT WOD Recording
WOD
“Arcade”
AMRAP 20
50 Squats
400 Meter Run
Rest 2 Minutes
AMRAP 20
50 Squats
400 Meter Run
Rest 2 Minutes
AMRAP 20
35 Squats
300 Meter Run
Rest 2 Minutes
WOD GUIDANCE & GOALS
Push your pace on the 50 air squats, completing them in :60-:90. Then run the 400’s as fast as possible targeting your 1 mile PR pace (FAST!) The first 100 meters will be a shake out (like baby deer status), then get after the last 300 meters. You get a 2 minute rest between rounds which means you get to go ALL OUT! Target 4 rounds
Post Rounds to Comments.
HOME WOD
AMRAP 20
50 Squats
400 Meter Run
Rest 2 Minutes
ENDURANCE
Today’s workout
WOD: Sat 02.20.2021 “Lifestyle”
NEWS
FRI WOD Recording
WOD
“Lifestyle”
600 Meter Row
30 Box Jumps
15 Dumbbell Deadlifts
Weight: 50/35
600 Meter Row
30 Step ups
15 Dumbbell Deadlifts
Weight: 35/20
300 Meter Row
20 Step Ups
10 Dumbbell Deadlifts
Weight: 25/15
WOD GUIDANCE & GOALS
Row the 600 meters at your 2k pace (same pace as Wednesdays workout). The row will take around 2:15-3:00. Find a steady pace on the box jumps (:90), using the step down to slow your cycle time and steady your breathing. And for the deadlifts, choose a weight you can do for 15 reps unbroken every round. Target 17 minutes
Post Time to Comments.
HOME WOD
3 Rounds
800 Meter Run
30 Box Jumps
ENDURANCE
Rest
WOD: Fri 02.19.2021 “You”
NEWS
THU WOD Recording
WOD
“You”
3 Rounds
12 Chest to Bars
9 Bar Over Burpees
6 Front Squats
Rest 5 Minutes
36 Chest to Bars
27 Bar Over Burpees
18 Front Squats
Weight: 185/135
3 Rounds
12 Pull Ups
9 Bar Over Burpees
6 Front Squats
Rest 5 Minutes
36 Pull Ups
27 Bar Over Burpees
18 Front Squats
Weight: 135/95
3 Rounds
9 Ring Row
6 Burpees
3 Front Squats
Rest 5 Minutes
27 Ring Row
18 Burpees
9 Front Squats
Weight: 95/65
WOD GUIDANCE & GOALS
Same movements, same reps, but TWO DIFFERENT WAYS!! Which one will be faster?? The triplet and the chipper will be completed around the same time. But the triplet could be faster with smaller sets that can be completed unbroken with less rest.
Post Times to Comments.
HOME WOD
3 Rounds
12 V-Up
9 Burpees
6 Squats
Rest 5 Minutes
36 V-Ups
27 Burpees
18 Squats
ENDURANCE
2 miles, then
10 x 200 meters, rest :90 between sets
WOD: Thu 02.18.2021 “We’re Good”
NEWS
WED WOD Recording
WOD
“We’re Good”
AMRAP 15
35 Sit Ups
15 Right Arm Push Press
15 Left Arm Push Press
Weight: 50/35
AMRAP 15
35 Sit Ups
15 Right Arm Push Press
15 Left Arm Push Press
Weight: 35/20
AMRAP 15
25 Sit Ups
10 Right Arm Push Press
10 Left Arm Push Press
Weight: 25/15
WOD GUIDANCE & GOALS
Fifteen minutes to bodybuild! 35 sit ups will take around :60-:75. Choose a weight for the dumbbell push press that you can cycle for 5-7 reps and then need a break. Each set of push press will take :30-:60. Target 5+ rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 15
35 Sit Ups
35 Push Ups
ENDURANCE
Rest
WOD: Wed 02.17.2021 Sumo Deadlift + Row
NEWS
TUE WOD Recording
WOD
Sumo Deadlift + Row
Sumo Deadlift
5×5, across
Row
4 x 500 Meters
Rest 2 Minutes
Sumo Deadlift
5×5, across
Row
4 x 500 Meters
Rest 2 Minutes
Sumo Deadlift
5×5, across
Row
4 x 300 Meters
Rest 2 Minutes
WOD GUIDANCE & GOALS
Why the sumo deadlift? It taxes the glutes and hamstrings more than the traditional deadlift, which engages the quads more. Coaches will help you build to 75% of your 1 rep max (of effort for the day), and you’ll maintain the same weight for five sets of five reps.
Post Weight + Times to Comments.
HOME WOD
Tabata
1-Leg Glute Bridge
*alternate every :20 interval
Tabata
Burpee
ENDURANCE
Tabata Hill Sprint
WELLNESS WEDNESDAY: Respect the Rest Day
Rest Day? You serious?
- True or False: The more you workout the better/faster the results.
- True or False: A good night’s rest and proper nutrition provides all the recovery you need.
- True or False: I’m being lazy if I’m not intensely exercising.
Well… we won’t insult your intelligence with the answers. We know you know where this is going. *wink*
Here’s why rest days ARE CRUCIAL to your maintenance, your progress and your overall health and well-being.
When you workout muscle tissue is purposefully damaged, and you get stronger when it repairs. Tissue can only repair with rest. When you workout at high intensity for days on end, your body doesn’t have time to heal and reap the benefits of your training. Too many damaged cells causes “inflammation” that rears its ugly head as an injury, fatigue, and/or slow or no progress.
It’s the rest day that increases your strength, performance, and results. It’s time to build rest days into your routine!
Ok, I’m on board. But HOW often and WHAT should I be doing on REST DAYS?
At Daybreak, we recommend 3 days of work, 1 day of rest, then 2 days of work followed by another day of rest (3/1/2/1). Work being defined as higher intensity exercise as you often do at Daybreak.
Our recommendation isn’t set in stone, and it’s best to listen to your body to figure out the best pattern for you. If that means you’re taking a rest day after two days on, then do it! If something just doesn’t feel right, take an extra day to assess what your body is telling you.
Rest days aren’t spent on the couch, binge watching Netflix and scarfing down some paleo beef jerky. No ma’am. Movement, even on rest days, helps us physically and psychologically feel our best.
Below are some ideas on how to move your body while still getting the benefits of recovery
- Low intensity workouts
- Rehabilitative yoga, stretching, mobility
- A slow walk, hike, run, row or bike
- A Daybreak workout at half effort and significantly scaled (yes, you can come in and “just move”… it’s okay… and no pre-wod butterfies!)
- Skill building
- Work on movements that take practice like; handstands, double unders, toes to bar, pull ups. Our coaches are ready and willing to help you build a plan to attack some of those tricky skills. (PS We are also hosting monthly seminars that will provide you with additional guidance)
- Technique
- With a PVC pipe, practice clean and jerks and snatch progressions
Do you have any tried and true “REST DAY” recommendations? Post to comments!
WOD: Tue 02.16.2021 “Save Your Tears”
NEWS
MON WOD Recording
WOD
“Save Your Tears”
5 Rounds
20/15 Calorie Bike
30 Lunges
12 Pull Ups
Rest 3 Minutes
5 Rounds
15/12 Calorie Bike
20 Lunges
6 Pull Ups
Rest 3 Minutes
5 Rounds
12/9 Calorie Bike
20 Lunges
12 Ring Rows
Rest 3 Minutes
WOD GUIDANCE & GOALS
THREE MINUTE REST?? Yup, you read that right. But, the more rest built into a workout the faster you have to move. Target completing the bike calories in :75. The lunges are 30 total (15 per side) and are unweighted (:60). Try to do the pull ups unbroken as long as possible (:30-:60). Target 2:30-3:00 per interval.
Post Interval Times to Comments.
HOME WOD
200 Meter Run
30 Lunges
20 Sit Ups
Rest 3 Minutes
ENDURANCE
Rest
WOD: Mon 02.15.2021 “What Other People Say”
NEWS
- TODAY: No 5:30a or 6p
- SUN WOD Recording
WOD
“What Other People Say”
AMRAP 20
800 Meter Run
40 Double Unders
20 Push Ups
AMRAP 20
800 Meter Run
15 Attempts
20 Push Ups
AMRAP 20
800 Meter Run
60 Single Unders
10 Push Ups
WOD GUIDANCE & GOALS
When you see a longer AMRAP, like today, think about practicing a skill, a new movement and/or pushing your thresholds. For example, if running is your weakness (something you’d typically scale) today run the 800 meters and push your pace. Do double under attempts instead of defaulting to single unders, and do push ups on your toes! Target 3 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
800 Meter Run
40 Double Unders
20 Push Ups
ENDURANCE
Todays workout