WOD: Mon 02.01.2021 “Open 18.1”
NEWS
- SUN WOD Recording
- WELLNESS in FEBRUARY: Maintenance
WOD
“Open 18.1”
8 Toes to Bar
10 Hang Dumbbell Clean + Jerk
14 Calorie Row
8 Knee Ups
10 Hang Dumbbell Clean + Jerk
14 Calorie Row
8 Leg Lifts
10 Hang Dumbbell Clean + Jerk
10 Calorie Row
WOD GUIDANCE & GOALS
Yes, the CrossFit Open is around the corner, and it’s time to test out a few favorites! For Open 18.1, the goal is to find a pace that you can maintain, with minimal to no breaks, for 20 minutes. Start with straight sets of toes to bar, and when your grip is taxed, do sets of 4 and 4. Do all 5 dumbbell hang clean + jerks on one side, then switch sides. And on the rower, maintain 1000/750+ cal per hour pace. Target 7-10 rounds. right hand.
Compare Scores HERE
Post Reps to Comments.
HOME WOD
8 V-Ups
10 Push Ups
100 Meter Run
ENDURANCE
5 Rounds
200m fast, rest :60
300m moderate, rest :45
400m easy, Rest :30
WOD: Sun 01.31.2021 “Family Man”
NEWS
- SAT WOD Recording
- FINAL DAY OF THE WELLNESS CHALLENGE: Get your points into Triib!!
RECIPE OF THE DAY
Holly
Wayland
5:30am Class
NO BAKE OATMEAL ENERGY BARS
INGREDIENTS:
- 1 cup rolled oats
- 1/2 cup ground flax seeds
- 1/2 cup nut butter (I usually use RX Vanilla Almond butter SO YUMMY!!)
- 1/3 cup honey
- 1 tsp. vanilla extract
- 1/2 cup unsweetened cocoa chips* (sold at Trader Joe’s)
DIRECTIONS:
WOD
“Family Man”
100 Burpees
150 Wall Balls
200/150 Calorie Row or 2K Run
*partition anyway anyhow
100 Burpees
150 Wall Balls
200/150 Calorie Row or 2K Run
*partition anyway anyhow
50 Burpees
75 Wall Balls
100/75 Calorie Row or 1K Run
*partition anyway anyhow
WOD GUIDANCE & GOALS
SO MANY ways to partition this number! YOU get to decide based on your strengths and weaknesses. Do smaller sets of burpees and more rowing, do bigger sets of wall balls and less rowing/burpees. The possibilities are endless. My suggestion… 10 rounds: 10 burpees, 15 wall balls, 20/15 calorie row. If you feel like those sets are to big you could do 25 rounds: 4 burpees, 6 wall balls, 8/6 calories. Choose the rep scheme that will keep you moving forward! Target 30 minutes.
Courtesy of CFV
Post Time to Comments.
HOME WOD
100 Burpees
150 Squats
2K Run
*partition anyway anyhow
ENDURANCE
100 Burpees
150 Squats
2K Run
*partition anyway anyhow
WOD: Sat 01.30.2021 “Open All Night”
NEWS
- FRI WOD Recording
- FINAL DAY:
- TOMORROW is the FINAL DAY of the Wellness Challenge!! Get your scores into Triib!
RECIPE OF THE DAY
Megha
Wayland
8:00am Class
MOROCCAN CHICKPEA STEW
INGREDIENTS:
- 2 tsp olive oil
- 1 cup diced yellow onion
- 1 cup diced carrot
- 2 garlic cloves, minced
- 1 jalapeno, minced
- 1.5 cups cubbed pealed sweet potatoes
- 2 tsp ground cumin
- 1 tsp chili powder
- .5 tsp turmeric
- pinch of salt
- 1-28oz can diced tomatoes
- 1-15oz can chickpeas, rinsed and drained
- 1-14oz can vegetable broth
- 3 cups hot cooked brown rice
- 1/2 cup low fat yogurt
DIRECTIONS:
WOD
“Open All Night”
10-8-6-4-2 Strict Handstand Push Up
20-16-12-8-4 Dumbbell Deadlift
40-32-24-16-8 Dumbbell Lunges
Run 400 Meters After Every Round
Weight: 50/35
10-8-6-4-2 Strict Abmat Handstand Push Up
20-16-12-8-4 Dumbbell Deadlift
40-32-24-16-8 Dumbbell Lunges
Run 400 Meters After Every Round
Weight: 35/20
10-8-6-4-2 Bench Push Up
20-16-12-8-4 Dumbbell Deadlift
20-16-12-8-84Dumbbell Lunges
Run 200 Meters After Every Round
Weight: 25/15
WOD GUIDANCE & GOALS
Complete the first set of strict handstands, deadlifts, and lunges. Once complete, run 400 meters. Do the same for the remaining 4 sets. All runs should be done at a moderate pace, except the last one sprint it out! Choose a weight for the dumbbells that you can do the deadlifts in one set, and the lunges you break midway through the set. Lunges are for total reps and not per leg. Target 20 minutes.
Inspired by WFSC
Post Time to Comments.
HOME WOD
20-16-12-8-4 Inverted Push Up
40-32-24-16-8 Lunges
Run 400 Meters After Every Round
ENDURANCE
Rest
WOD: Fri 01.29.2021 “One on One”
NEWS
- FINAL WEEK:
- It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
- SEMINAR
- Dr. Martha Theirl, PT, is hosting a Low Back Pain and Ergonomics seminar TODAY Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. The seminar will also be zoomed for those who are unable to attend in person.
RECIPE OF THE DAY
Lisa
Bellingham
Coach
SHRIMP + SAUSAGE SHEETPAN MEAL
INGREDIENTS:
- 1 lb raw shrimp
- 1 lb fully cooked chicken sausage, sliced
- 1 lb asparagus, cut 3″ pieces
- 2 shallots, sliced in wedges
- 1 T olive oil
- 1 tsp salt
- 2 tsp old bay seasoning
- 1 lemon
- pepper to taste
DIRECTIONS:
WOD
“One on One”
AMRAP 20
20 Calorie Bike
50 Double Unders
AMRAP 20
15 Calorie Bike
15 Attempts
AMRAP 20
15/10 Calorie Bike
75 Single Unders
WOD GUIDANCE & GOALS
Turn your mind off and go! The calorie bike will take anywhere between :60-2:00. When you hop off your legs will feel like a newborn baby deer. Give them a quick shake, take a quick breath and begin your double unders. Try to do consecutive sets of double unders, and target :60 to complete them. Today is a great day to practice dubs since the workout is over in 20 minutes. Target 6 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
400 Meter Run
50 Double Under Timers
ENDURANCE
Today’s workout
WOD: Thu 01.28.2021 “The Chief”
NEWS
- FINAL WEEK:
- It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
- SEMINAR
- Dr. Martha Theirl, PT, will host a Low Back Pain and Ergonomics seminar TOMORROW Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. Sign ups open on Triib 48 hours in advance. The seminar will also be zoomed for those who are unable to attend in person.
RECIPE OF THE DAY
Lauren
Wayland
Early am Classes
FRENCH DRESSING
INGREDIENTS:
- 2T salt
- 1T honey
- 3/4 tsp black pepper
- 2/4 tsp ground mustard
- 3/4 cup cider vinegar
- 2 cups olive oil
- garlic cloves to taste
DIRECTIONS:
WOD
“The Chief”
5 x AMRAP 3
3 Cleans
6 Push Ups
9 Squats
Rest 1 Min
Weight: 135/95
5 x AMRAP 3
3 Cleans
6 Push Ups
9 Squats
Rest 1 Min
Weight: 115/75
5 x AMRAP 3
3 Cleans
6 Knee Push Ups
9 Squats
Rest 1 Min
Weight: 95/65
WOD GUIDANCE & GOALS
Your mission for today’s workout is to move quickly! Choose a weight for the cleans that you can do for 3 reps unbroken, every round. As soon as you drop the bar, hit the floor for 6 push ups, and pop into the bottom of your squat (like a burpee) to begin the first rep of the 9 squats. The faster the transitions the more time you’ll have for full rounds. Yes, only FULL ROUNDS count today. Target 3+ rounds per AMRAP 3.
Post Rounds to Comments.
Compare scores HERE!
HOME WOD
5 x AMRAP 3
3 Push Ups
6 Sit Up
9 Squats
Rest 1 Min
ENDURANCE
Rest
WELLNESS WEDNESDAY: Mindfulness
Heard any good news lately? A pandemic, shutdowns, quarantines, restrictions, protests, riots, coups… hmmmm. There’s a lot to weigh us down right now, so we wanted to highlight some tools we find help us stay positive through the chaos.
- GRATITUDE
- For what are you are thankful in life? Well, since you’re a Daybreaker, you are uniquely capable of working out with an amazing group of people each and every day. You are ensuring longevity by focusing on your fitness, health and well-being. You get a little relief from the hustle and bustle of your typical workday.
- But you can also be grateful for the things we have outside the box: the sunshine, soft sheets, coffee (w/cream of course), water, family, health, food, security, a roof over your head, music, dancing, experiences, to be alive… and so much more.
- Where to Start: Start a journal, say them out loud on your way to the gym, in the shower, and express it to others. Do it now and do it often!
- BE YOUR BEST SELF THIS DAY
- Yes, get up every day and decide to be your best version of yourself in everything you do that day. You don’t have to be perfect; you just have to make the most of each task, each hour, each effort. Be the best parent, spouse, neighbor, and/or friend. Take it one step at a time and be in the moment.
- Your best will vary from day to day, and some days will be harder than others. Remind yourself, that by focusing on what’s in your control, you will not have time to worry about outside influences.
- Where to Start: Make your bed! Yup, maybe you already do it but I’m sure many of you don’t. But it will jump start your “achievements” for that day. This and some other motivating thoughts can be found HERE, by US Navy Admiral, William McRaven.
- MEDITATE
- Meditation reduces anxiety, helps you sleep, and calms your nerves… and it simply gives your mind a break. Take the time to be present and breath, to improve mental and physical health… but for many, there’s just too much going on to “stop thinking”. Getting into a meditation habit can yield significant health benefits, but these come only with consistency.
- Where to Start: Use an app like HEADSPACE or CALM to guide your journey. Many of their sessions are free and they can help give you a launching pad to meditation bliss.
Just like double unders… these don’t come easy to everyone. It takes practice and consistency to really see change. The more you practice gratitude, being your best self, and meditating the less time you have to focus on the negative influences around you.
Give it a shot… you have nothing to lose! Post to comments any tricks, apps or other methods you have found help you build a more positive you…
WOD: Wed 01.27.2021 “Cement Mixer”
NEWS
- TUE WOD Recording
- FINAL WEEK:
- It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
- SEMINAR
- Dr. Martha Theirl, PT, will host a Low Back Pain and Ergonomics seminar this Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. Sign ups open on Triib 48 hours in advance. The seminar will also be zoomed for those who are unable to attend in person.
RECIPE OF THE DAY
Rap
Sudbury
All Over The Place
SMOOTHIE
INGREDIENTS:
- 1 cup almond milk
- 1 T nut butter
- 1/2 cup frozen blueberries
- 1 over-ripe banana (ideally frozen)
- 1 tsp of chia seeds
- splash vanilla extract
- 1/2 cup oats if you’re feeling naughty
DIRECTIONS:
WOD
“Cement Mixer”
On the 3 Minute for 7 Rounds
400 Meter Run
12 Toes to Bar
On the 3 Minute for 7 Rounds
400 Meter Run
12 Knee Ups
On the 3 Minute for 7 Rounds
200 Meter Run
12 V-Ups
WOD GUIDANCE & GOALS:
We have done this workout several times in the past! HERE you can find your last scores. Run the 400’s at your 5k pace (not a sprint but also not a casual pace). Target getting to the rig by no later than 2:15. Try to do big sets of toes to bar, then chip away at smaller sets with shorter breaks. Scale the reps, then the movement (knee ups), then the run, to finish rounds in less than 2:45.
Post Intervals to Comments.
HOME WOD
On the 3 Minute for 7 Rounds
400 Meter Run
12 V-Ups
ENDURANCE
Today’s workout!
WOD: Tue 01.26.2020 “Art of Heartbreak”
NEWS
- MON WOD Recording
- FINAL WEEK:
- It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
- SEMINAR
- Dr. Martha Theirl, PT, will host a Low Back Pain and Ergonomics seminar this Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. Sign ups open on Triib 48 hours in advance. The seminar will also be zoomed for those who are unable to attend in person.
RECIPE OF THE DAY
Tyler
Framingham
5:30am Class
CHIMICHURRI CHICKEN + RICE
INGREDIENTS:
- 1 1/2 lb chicken breasts, cut into 1-inch cubes
- pinch of sea salt & pepper
- spray avocado oil
- 1 tablespoon avocado oil
- 1 tablespoon minced garlic
- 1/2 cup diced white onion
- 1 1/4 cups basmati (or regular) brown rice, uncooked
- 2 teaspoons dried oregano
- 1 teaspoon cumin
- 3 cups low sodium chicken broth
- pinch of sea salt & pepper
- 2/3 cup finely chopped parsley (or more/less to taste)
- 1/2 cup finely chopped cilantro (or more/less to taste)
- 1 red bell pepper, diced
- 2 tablespoons apple cider vinegar (or red wine vinegar)
DIRECTIONS:
WOD
“Art of Heartbreak”
Front Squat
5×2 across at 85-90%
AMRAP 10
Up Ladder by 2 Reps
2 Bar Muscle Ups
2 Front Squats
4 Bar Muscle Ups
4 Front Squats
6/6, 8/8, etc.,
Front Squat
5×2 across at 85-90%
AMRAP 10
Up Ladder by 2 Reps
2 Chest to Bars
2 Front Squats
4 Chest to Bars
4 Front Squats
6/6, 8/8, etc.,
Front Squat
5×2 across at 85-90%
AMRAP 10
Up Ladder by 2 Reps
2 Pull Up
2 Front Squats
4 Pull up
4 Front Squats
6/6, 8/8, etc.,
WOD GUIDANCE & GOALS
Heavy Day!! Coaches will help you build to 85-90% of your 1 rep max clean (weight will be taken from the floor) and you’ll stay at this weight for the 5 sets of 2 reps. Working sets should feel heavy and require :90-2:00 of rest (have a seat) between sets. The last time we did heavy front squats, the rep scheme was 5×3, and we were building. Today, try to do the same weight as your 4th-5th set, from last time.
Post Weight + Reps to Comments.
HOME WOD
Tabata Squat
AMRAP 10
Up Ladder by 2 Reps
2 Hand Release Push Up
2 Squats
4 Hand Release Push Up
4 Squats
6/6, 8/8, etc.,
ENDURANCE
Rest
WOD: Mon 01.25.2021 “Crime Pays”
NEWS
- FINAL WEEK:
- It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
- SEMINAR
- Dr. Martha Theirl, PT, will host a Low Back Pain and Ergonomics seminar this Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. Sign ups open on Triib 48 hours in advance. The seminar will also be zoomed for those who are unable to attend in person.
RECIPE OF THE DAY
Holly
Wayland
5:30am Class
SKILLET PORK CHOPS WITH SALSA VERDE
INGREDIENTS:
Pork Chops:
- 1 1/2 teaspoons sweet paprika
- 1 1/2 teaspoons kosher salt
- 1/2 teaspoon freshly ground black pepper
- Four 12- to 14-ounce bone-in pork loin chops, about 1 inch thick
- Extra-virgin olive oil, for cooking
Salsa Verde:
- 2 cups loosely packed fresh Italian parsley leaves
- 2 tablespoons capers, drained
- 1 tablespoon lemon juice plus 1 teaspoon lemon zest
- 1 teaspoon Dijon mustard
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground cayenne, or to taste
- 3 scallions, coarsely chopped
- 1 clove garlic, crushed and peeled
- 1/3 cup extra-virgin olive oil
DIRECTIONS:
WOD
“Crime Pays”
Calorie Row
Medball GHD
Russian Kettlebell Swing
Box Jump
Height: 24/20
Calorie Row
Medball GHD
Russian Kettlebell Swing
Box Jumps
Height: 20″
Calorie Row
Medball Sit Ups
Russian Kettlebell Swing
Box Step Ups
Height: 24
WOD GUIDANCE & GOALS
Row at a moderately uncomfortable pace (1200/800+ cals per hour) and get faster on the rounds of 15 and 9. The medball ghds are done with your back over the medball, and standards are the same as regular sit ups; hands touch the ground behind your head and torso passes through ninety degrees at the top. For the kettlebell swings, choose a weight you can swing for 15-20 reps before having to break. The weight should have to be broken up, not one straight set until the rounds of 15 and 9. The cycle time on the box jumps can be slowed so that this movement becomes your “rest”. Target 17 minutes.
Inspired by CFL
Post Time to Comments.
HOME WOD
Sit Ups
Glute Bridge
Box Jump
ENDURANCE
8 x 400m, rest 2:00
WOD: Sun 01.24.2021 “Wasted Energy”
NEWS
- SAT WOD Recording
- FINAL WEEK:
- It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
- SEMINAR
- Dr. Martha Theirl, PT, will host a Low Back Pain and Ergonomics seminar this Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. Sign ups open on Triib 48 hours in advance. The seminar will also be zoomed for those who are unable to attend in person.
RECIPE OF THE DAY
Scott
Wayland
4:45pm Class
OAT/EGG WHITE BREAKFAST
INGREDIENTS:
- 6 cups egg whites
- 2.5 cups oats
- 3 T cinnamon
- Peanut butter + maple syrup for topping
DIRECTIONS:
WOD
“Wasted Energy”
500 Meter Row
400 Single Unders
300 Squats
2 Mile Bike
100 Leg Lifts
500 Meter Row
400 Single Unders
300 Squats
2 Mile Bike (1 mile run)
100 Leg Lifts
500 Meter Row
200 Single Unders
150 Squats
1 Mile Bike (1 mile run)
50 Leg Lifts
WOD GUIDANCE & GOALS
Steady pace wins the race! The row will take around 2 minutes, do not sprint. The single unders will take around 3 minutes to complete 400 reps. Choose a steady cadence on the squats. Face a new direction every 50 reps, to keep count but also take a very brief rest to shake out your legs. The squats will take around 5-7 minutes. The bike (or run), again at a steady pace, will take around 8 minutes and the leg lifts, break into sets of 20, will take 3-4 minutes. Target 25 minutes.
Post Time to Comments.
HOME WOD
400 Meter Run
200 Jumping Jacks
300 Squats
1 Mile Run
100 Leg Lifts
ENDURANCE
Today’s workout