WOD: Sun 02.14.2021 “Way Down”

NEWS

SAT WOD Recording
TOMORROW MON 2/15: no 5:30a or 6p

WOD

“Way Down”

METCON

With a Partner
5 Rounds
30 Calorie Bike
50 Sit Ups
30 Kettlebell Swings
20 Burpees

Weight: 53/35

MASTERS

With a Partner
5 Rounds
20 Calorie Bike
50 Sit Ups
30 Kettlebell Swings
20 Burpees

Weight: 35/26

MOVE

5 Rounds
20 Calorie Bike
40 Sit Ups
20 Kettlebell Swings
10 Burpees

Weight: 26/18

WOD GUIDANCE & GOALS
Rise-N-GRIND is right! With a partner, share reps for every movement to complete the 5 rounds. The calorie bike will take around 2:00 to complete, target 55+ rpms. The sit ups will take :60-:90, the kettlebell swings (consecutive sets) will take :45-:60, and the burpees around :60. Keep rounds consistent and target a sub 30 minute finish.

Post Time to Comments.

HOME WOD

5 Rounds
300 Meter Run
40 Sit Ups
20 Glute Bridge
10 Burpees

ENDURANCE

60+ hike, bike, row, walk w/no intensity

Categories: WOD, Travel/Home|1 Comment

WOD: Sat 02.13.2020 “Open 20.4”

NEWS

FRI WOD Recording

WOD

“Open 20.4”

METCON

30 Box Jumps
15 Clean and Jerks
30 Box Jumps
15 Clean and Jerks
30 Box Jumps
10 Clean and Jerks
30 Pistols
10 Clean and Jerks
30 Pistols
5 Clean and Jerks
30 Pistols
5 Clean and Jerks

Height: 24/20
Weights: 95/65, 135/85, 185/115, 225/145, 275/175, 315/205

MASTERS

30 Step Ups
15 Clean and Jerks
30 Step Ups
15 Clean and Jerks
30 Step Ups
10 Clean and Jerks
30 Assisted Pistols
10 Clean and Jerks
30 Assisted Pistols
5 Clean and Jerks
30 Assisted Pistols
5 Clean and Jerks

Height: 24/20
Weights: 75/55, 115/75, 135/95, 155/105, 165/115, 175/125

MOVE

20 Step Ups
10 Clean and Jerks
20 Step Ups
10 Clean and Jerks
20 Step Ups
10 Clean and Jerks
20 Close Stance Squats
10 Clean and Jerks
20 Close Stance Squats
5 Clean and Jerks
20 Close Stance Squats
5 Clean and Jerks

Height: 20
Weights: 55/35, 65/45, 75/55, 95/65, 115/75, 135/95

WOD GUIDANCE & GOALS:
This workout kicks off with box jumps, do not go guns blazing, find a nice steady pace and hold to it. Step ups are an option, do a few toward the end of each set to catch your breath. The first set of clean and jerks you should be able to cycle through 10 reps before breaking. The next set, do sets of 5 reps.

The box jumps will eventually change to pistols (alternating legs) and the clean and jerk reps decrease as the weight increases. By the third set of clean and jerks do single reps. There is a 20 minute cap. Target 160+ reps.

Post Reps or Time to Comments.

HOME WOD

30 Box Jumps
15 Burpees
30 Box Jumps
15 Burpees
30 Box Jumps
10 In + Outs
30 Pistols
10 In + Outs
30 Pistols
5 Sit to Stands
30 Pistols
5 Sit to Stands

ENDURANCE

Rest

Categories: WOD, Travel/Home|16 Comments

WOD: Fri 02.12.2021 “Do I Know”

NEWS

THU WOD Recording

WOD

“Do I Know”

METCON

STRENGTH
Overhead Squat
5×5, across

FOR TIME
3 Rounds
400 Meter Run
10 Dumbbell Hang Squat Snatch

Weight: 50/35

MASTERS

STRENGTH
Overhead Squat
5×5, across

FOR TIME
3 Rounds
400 Meter Run
10 Dumbbell Hang Power Snatch

Weight: 35/20

MOVE

STRENGTH
Overhead Squat
5×5, across

FOR TIME
3 Rounds
300 Meter Run
10 Dumbbell Hang Squat Clean

Weight: 25/15

WOD GUIDANCE & GOALS
Heavy Day! Overhead Squats will be taken from the racks. Coaches will help you work up to 75% of your 1 rep max, or perceived effort for the day. Focus on relentlessly pressing up on the bar, and pulling it back over the middle of your body to maintain balance. You could be working with an empty barbell today to focus on positioning, range of motion, and/or both.

For a little cash out, run 400 meters, then do a total of 10 hang squat snatches (5 per side). Go light to focus on pulling yourself UNDER the dumbbell into an overhead squat. Target sub 10 minutes.

Post Weight + Time to Comments.

HOME WOD

3 Rounds
400 Meter Run
10 Sit to Stands

ENDURANCE

2 miles at 5k pace
Rest 5 minutes
4 x 400m at sub 5k pace
Rest 1 min between sets

Categories: WOD, Travel/Home|19 Comments

WOD: Thu 02.11.2020 “Slide Away”

NEWS

WED WOD Recording

WOD

“Slide Away”

METCON

5 Rounds of AMRAP 2
15 Sumo Deadlift High Pulls
Max Double Unders
Rest 1 Minute Between Rounds

Weight: 75/55

MASTERS

5 Rounds of AMRAP 2
10 Sumo Deadlift High Pulls
Max Attempts
Rest 1 Minute Between Rounds

Weight: 75/55

MOVE

5 Rounds of AMRAP 2
10 Sumo Deadlift High Pulls
Max Single Unders
Rest 1 Minute Between Rounds

Weight: 55/35

WOD GUIDANCE & GOALS
Today’s workout is great PRACTICE for doing your double unders, under duress! Sumo deadlift high pulls should feel very light and be done in one consecutive set of 10/5 rep. The sumo-deadlift high-pulls will take around :30-:45 to complete. Take a deep breath to calm your breathing/heart rate, and attack your dubs! Target at least 60 reps per interval.

Post Reps to Comments.

HOME WOD

5 Rounds of AMRAP 2
15 Squat Jumps
Max Sit Ups
Rest 1 Minute Between Rounds

ENDURANCE

Rest

Categories: WOD, Travel/Home|23 Comments

WELLNESS KICK START: A Few of the Highlights – Pancho + Kristin

Member highlights from our latest Wellness Kick Start!

After a month of eating six cups of veggies, half of your bodyweight in ounces of water, getting 7+ hours of sleep, moving your body, and a few bonus challenges in between, what were the results?? Daybreakers share their mental, physical and emotional changes, and what contributed to their success!

About Pancho

Gain: I’m down between 10-11 pounds. I sleep like a rock and feel so good every morning. The jeans I once bought to make up for the weight I put on (you know, the COVID-15) are now baggy on me. It took me a bit of the challenge to finally notice a change in performance at the gym, but I really felt it during the last few weeks

What Worked: I work really well in absolutes- the Wellness challenge said no preservatives, and Mel said if you can’t find it naturally in nature, don’t eat it. And I didn’t. It drove Michael crazy.

This challenge worked well for me because it already complimented my existing eating habits with limitations/additions (more water, no sugar, no alcohol) and I didn’t have to obsess about counting macros etc.

And I love the Triib log as a community platform to show support to folks on their progress.

Moving Forward: I plan to continue with the February maintenance challenge, with some allowances of preservatives and minimal sugar (1 meal per week).

About Kristin

Gain: I struggled with sugar withdrawal headaches for the first week or so, but after that subsided I started feeling much better. I might have lost a pound or two, but the biggest change was in workout performance. I’m able to push harder, even on stuff that usually kills me like the bike and wall balls.

What Worked: I had been counting macros through the late summer and fall, so some of the challenge points were extensions of those habits (protein at each meal, limited processed food, etc.). The challenge was a good re-set for some of the bad habits that crept in over the holidays. Seeing all the Daybreakers rack up the points was motivating for me. The top competitors were almost perfect with their nutrition! Congrats to all!

Moving Forward: I’m planning to continue some of the things that helped me during the challenge, like drinking more water, eating more veggies, and sleeping enough. But I’ll allow some treats back in (in moderation, of course) like wine, chocolate, and Doritos. And Twizzlers (which are fruit).

Categories: Box Life|Comments Off

WOD: Wed 02.10.2021 “Helen’s Doppelganger”

NEWS

TUE WOD Recording

WOD

“Helen’s Doppelganger”

METCON

6 Rounds
200 Meter Run
15 Kettlebell Swings
10 Chest to Bar Pull Ups
Rest 1 Minute

Weight: 53/35

MASTERS

6 Rounds
200 Meter Run
15 Kettlebell Swings
10 Pull Ups
Rest 1 Minute

Weight: 35/26

MOVE

6 Rounds
200 Meter Run
15 Kettlebell Swings
10 Ring Rows
Rest 1 Minute

Weight: 26/18

WOD GUIDANCE & GOALS
Complete the run in :60 or less, and immediately pick up the kettlebell and do a straight set of kettlebell swings. Breath at the top of the swing, and slow down the cycle to collect yourself for the chest to bar pull ups. Do the chest to bars in the biggest sets that you can, then chip away at remaining reps. Target 2 minutes per interval. Record total time including rests.

Post Total Time to Comments.

HOME WOD

6 Rounds
200 Meter Run
15 Sit to Stands
10 Jumping Lunges
Rest 1 Minute

Weight: 53/35

ENDURANCE

800m repeats, rest 2:00
until form/pace breaks down. Target 5+

Categories: WOD, Travel/Home|26 Comments

WELLNESS KICK START: A Few of the Highlights – Emily + Michelle

Member highlights from our latest Wellness Kick Start!

After a month of eating six cups of veggies, half of your bodyweight in ounces of water, getting 7+ hours of sleep, moving your body, and a few bonus challenges in between, what were the results?? Daybreakers share their mental, physical and emotional changes, and what contributed to their success!

About Emily

Gain: I’m getting way better sleep. I managed to lose 10 pounds which needed to happen-a little fluff from covid was getting uncomfortable.
I just generally feeling great

What Worked: I really succeeded with less alcohol and sugar and feel like I fixed my addiction to sugar. I find the less sugar and crap I eat the less I snack in general too. I find that cleaner eating is working for me-just cuts the cycle of eating salt then sugar then salt etc. I celebrated bdays with some of Pancho’s cake which was a nice treat and I find I enjoy that sugar more when I have it less!

Moving Forward: Plan to continue this going forward! I liked this challenge bc it was easy—less figuring out points and just straight forward. I’ll prob add back in some processed foods but nothing crazy.

Mentally: I realized through this you don’t have to be perfect to feel better/lose weight or whatever your goal is. If you are good 85% of the time you still see big improvements. This was important for me so that when I did allow myself a drink or a treat I wouldn’t then sabotage the whole day…week…month lol.

About Michelle

Gain: This was the first nutrition challenge I participated in! Overall, I feel good. I am not sure I lost any pounds, however my clothes feel a bit looser and I think I am seeing some improvement in workout performance.

What Worked: What I liked about the challenge was, it was easy to follow and not a lot of eliminations. I also liked that it changed a little each week with the added challenges. I loved week 4 and the challenge to try new recipes. I do that often anyways, but I enjoyed making things that you all recommended. I also liked logging my points into Triib and seeing what my competitors were doing!

Moving Forward: I am planning to continue with most things… water, veggies and protein. The sleep was a bit difficult with 5:30 am classes but will try to get 7 hours vs my normal 5-6 hours. I plan to limit but not exclude sugar (still have left over Xmas cookies), processed (minimally processed – if that is a thing) foods, and beer/wine in the next month.

Categories: Box Life|Comments Off

WOD: Tue 02.09.2021 “Younger Now”

NEWS

MON WOD Recording

WOD

“Younger Now”

METCON

60 Handstand Push Ups
80 Calorie Row
100 Toes to Bar

MASTERS

60 Abmat Handstand Push Ups
80 Calorie Row
100 Knee Ups

MOVE

40 Bench Push Ups
60 Calorie Row
80 Leg Lifts

WOD GUIDANCE & GOALS:
Partition reps anyway you’d like!! We did a workout recently (Sunday 1/31) where you had the same option. The key to workouts like Sunday’s and today’s, is to keep the rep schemes manageable and to minimize breaks. The bigger the sets, the slower the reps, and the longer the breaks. So, play to your strengths! If rowing is a strength, do more calories per round. If rowing is not a strength, do 10 or less calories per round to maintain a strong power output. Same with toes to bar and handstand push ups. Do not go to failure on either movement! Suggested schemes; 10 rounds of 6-8-10, 5 rounds of 12-16-20.

Post Time to Comments.

HOME WOD

60 Handstand Push Ups
1 Mile Run
100 V-Ups

ENDURANCE

Rest

Categories: Travel/Home, WOD|22 Comments

WELLNESS KICK START: A Few of the Highlights – Lauren + Andy

Member highlights from our latest Wellness Kick Start!

After a month of eating six cups of veggies, half of your bodyweight in ounces of water, getting 7+ hours of sleep, moving your body, and a few bonus challenges in between, what were the results?? Daybreakers share their mental, physical and emotional changes, and what contributed to their success!

About Lauren

Gain: I did end up losing about 7 lbs which I’m very happy with and that hasn’t happened in a long time.

What Worked: Being a bit of a newbie to Daybreak, this is my first wellness challenge, probably really ever in my life for this amount of time. In general, I hate these things and refuse to count stuff because it makes me crazy and I do much better just being conscious about overall healthy choices. This challenge felt approachable because it didn’t feel super restrictive to me or too consumed with counting.

The hardest part was sugar. I was definitely drinking alcohol whenever I wanted previously but it wasn’t too hard to give up. Apparently, I’m one hell of a sugar addict. I wouldn’t say the sugar cravings went away. Some days they were hardly there but some days still pretty strong. My one big cheat day was cake and a martini for my mom’s birthday early in January. Otherwise, I stuck to it all the rest of the month. I remember feeling really low energy around the 2nd week, just like Mel said, and then felt crazy energy the 3rd week.

Moving Forward: I plan to try to do the maintenance month with a focus on water, veggies, and the extras. I loved seeing all the recipes. It really helps with changing things up. I will definitely have sugar and drinks here and there. I had the best cookie and coffee to end the challenge :).

About Andy

Gain: I finally lost the last five pounds to get me to my desired weight that I talked to you about months ago. This makes me very happy. I’m not sure if I look any different, but Sharon says I look good and that is really all that matters. I definitely feel more energy!

What Worked: I learned that it’s easier than I thought to have veggies for snacks instead of crackers, nuts and other things that are less good for you. And done right they even taste pretty good. I would never have believed that I could get used to drinking so much water. But I have and will certainly be continuing that. I think it’s that that has made the most difference.

Moving Forward: I do plan on continuing to follow the guidelines and still doing the water and the veggies. Clearly, I miss wine and chocolate. But I also used to eat a lot of fruit (grapes, oranges, apples) that I just didn’t have room for during the challenge. I might try to get more of them back.

Categories: WOD, Box Life|Comments Off

WOD: Mon 02.08.2021 “Can’t Be Tamed”

NEWS

SUN WOD Recording

WOD

“Can’t Be Tamed”

METCON

EMOM 15
3 Power Cleans
4 Front Squats
5 Bar Facing Burpees

Weight: 135/95

MASTERS

EMOM 15
3 Power Cleans
4 Front Squats
5 Lateral Burpees

Weight: 115/75

MOVE

EMOM 15
3 Power Cleans
4 Front Squats
5 Burpees

Weight: 95/65

WOD GUIDANCE & GOALS
Today’s EMOM practice FAST barbell and burpee cycling! Choose a weight for the power clean and front squats that you can do for consecutive reps every round. The cleans take :02-:03 per rep, the front squats will take :03-:04, and the bar-facing burpees :03-:05. Try to complete all the reps in less than :45, especially for the first few minutes. If you do not complete the reps within the minute, reduce to 2-3-4.