EVENTS: 2021 Skill, Technique & Wellness Clinics Announced!
2021 SKILL, TECHNIQUE & WELLNESS CLINICS ANNOUNCED!
THE DETAILS: Looking to pursue your better inside the gym this year? Well, we’re giving you the opportunity to work on various aspects of your functional fitness repertoire!
Not only will these clinics provide you instant advice and feedback, but many will also provide you with takeaways and homework to help you implement the tactics and strategies discussed.
There is also a new toggle under “Member Quick Links” (in the right column of this webpage) called “2021 Member Clinics”. In that toggle, we will have a permanent link to this sign up page so you can always find the details. We’ll also remind you in class and on our daily WOD posts.
TO SIGN UP: You must RSVP through Triib to attend a clinic! Sorry, no exceptions. All the clinics are already preloaded on our schedule and signups will be conducted just like any class… it will open 48 hours prior and you can sign up via the links below (on our website) or on your mobile app. Due to limited capacity, there will be a $20 no-show fee. We will also broadcast classes that can be done from home via our class zoom link.
DECEMBER
No Seminar
Daybreak and our community will be giving back to our community… details to follow.
WOD: Wed 01.13.2021 “Ay, Dios Mio”
NEWS
TUE WOD Recording
RECIPE OF THE DAY

Brian (Tartufo)
Sudbury
5:30am Class
EASY YUMMY ROASTED VEGGIES
INGREDIENTS:
- 5 small red potatoes, 1″ cubes
- 5 carrots, 1″ pieces
- 1 large onion, chopped large pieces
- 2 cup chopped butternut squash
- 20 brussel sprouts, halved
- 1 lb button mushrooms
- 1/2 cup oil
- 2 lemons, juiced and zested
- 4 cloves garlic, minced
- 2 T fresh rosemary
- 1 tsp salt
- 1/2 tsp ground pepper
DIRECTIONS:
WOD
“Ay, Dios Mio”
Clean Pull + Hang Squat Clean + Squat Clean
5 building sets
10 Box Jump Overs
2-4-6-8-10 Squat Cleans
Weight: 185/135
Clean Pull + Hang Squat Clean + Squat Clean
5 building sets
10 Step Overs
2-4-6-8-10 Squat Cleans
Weight: 135/95
Clean Pull + Hang Squat Clean + Squat Clean
5 building sets
10 Step Overs
2-4-6-8-10 Squat Cleans
Weight: 115/75
WOD GUIDANCE & GOALS
A clean complex is a great way to practice the various parts of the clean before piecing the entire movement together. The clean pull is good practice for the first two pulls of the clean. the deadlift and the hip extension (power!). The hang squat clean helps practice the second pull (hip extension) and last pull (pulling under to the squat) of the clean. The final movement, the squat clean, is when you get to put the first two movements together! Coaches will help you build to 75% of your 1 rep max hang/squat clean, or effort, to start your building sets for the complex.
Post Weight + Time to Comments.
HOME WOD
10 Box Jump Overs
10 Burpees
ENDURANCE
5 Rounds
10 jumping squats
100m run
10 jumping lunges
100m run
10 burpees
100m run
10 broad jumps
100m run
rest 2 min
GEAR REVIEW: Puma Fuse
GEAR REVIEW: Puma Fuse
At Daybreak, we get exposed to a lot of gear, supplements, equipment, etc., and we thought it could help our members if we’d start to reflect on our experiences with them. And why not start off with a bang by taking a look at the new Puma Fuse cross-training shoe. This is Puma’s first foray into true functional fitness, i.e. CrossFit, and I was prepared to be disappointed given we haven’t heard a peep from Puma during the 10+ years of CrossFit’s meteoric growth.
| Make: | Puma |
| Model: | Fuse |
| Year: | 2021 |
| Retail: | $90.00 |
| Where to find: | Puma Website |
While one or two workouts do not maketh the shoe, they can certainly breaketh it. And we have to say, the shoes pleasantly surprised. When we evaluate our shoes we really look for a balance between comfort, function, and (we won’t lie) style. Let’s be clear, our evaluation bar is set at suburban-based, fit-for-life CrossFit… not Games-level, win-at-all-costs competition. We value safety, comfort and performance over the ability of the shoe to stand up to 20 successive rope climbs.
Mel and I subjected this shoe to a couple of fairly diverse WODs containing miles of running, moderately-heavy clean and jerks, burpees, rowing, and air squats. Here’s our first impression:
THE RUN: This is what stood out the most for me. These shoes ran great! I find that typical “CrossFit” shoes (e.g. Nike Metcon, Reebok Nano) tend to sacrifice cushioning for stability which makes them run like bricks. For the fuse, the run felt lightly-cushioned, not squishy. Legs, calves and feet felt great after a pair of 800m runs and this is where I’d give the Fuse their highest marks.
THE LIFT: And while the run felt cushioned, the lifting felt stable. No heel squish. Clean and jerks went up without a hitch and I felt connected with the ground with each and every pull from the ground.
THE BODY-WEIGHT: I hate doing burpees when there’s any “play” in the shoe… meaning, I don’t want my feet sliding around when I’m jumping to the back of a burpee or pushing to get my feet under me on the way up. Mel liked these for air squats as they felt stable under her.
THE FIT: Contrary to their website claims of a wider cut, we feel they run a touch narrow. Since my feet are a bit wider they were snug, but not uncomfortable…. same with Mel. I wear a size 10.5 in most shoes, and these were relatively true to size, Mel feels she would go up a 1/2 a size. The heel cup appears to be cut a little high, but wasn’t noticeable during the WOD… and in fact, the deeper heel cup helped the shoe stay connected to our feet. And the laces stayed tied (one of my peeves of the Nike Metcon) and I didn’t even double knot them.
THE STYLE: Style: Well, it’s Puma. They’re known for their style and these definitely have a bit of street flair. I liked the contrasting black/white and pink on my pair as they’ll stand apart from the crowd. Mel loved the all-white.
THE BOTTOM LINE: Puma comes out of their corner swinging with the Fuse. Their first foray into the hyper-competitive, functional fitness shoe market is a good one. We like the comfort on the run and the stability on the lifts. The shoe is snug with a very form-fitting heel and a slightly narrow toe box. There’s clearly a touch of their lifestyle DNA in these shoes and for our average Daybreaker, we don’t think they’ll disappoint.
Disclaimer: We are not affiliated with Puma, nor do we receive any affiliate credit through links on our site. We do have a good friend at Puma who asked that we give these suckers a ride. We liked them so much, we thought we’d post.
WOD: Tue 01.12.2021 “Apricots”
NEWS
- MON WOD Recording
- THIS WEEK’S BONUS CHALLENGE
- 2 Points/Day – No processed foods! In addition to the 2 points/day for not having alcohol/sugar.
RECIPE OF THE DAY

Erin
Sudbury
9:15am Class
CILANTRO-LIME SHRIMP WRAPS
INGREDIENTS:
- 1 lb. medium shrimp, peeled and deveined
- 2 tsp ground cumin
- 1 tsp chili powder
- Juice of 1 lime
- 2 tbsp freshly chopped cilantro, plus more for garnish
- 2 cloves garlic, minced
- 3 tbsp extra-virgin olive oil, divided
- Kosher salt + Freshly ground black pepper
- Romaine lettuce, for serving
- 1 avocado, thinly sliced
- 1/4 c Sour cream, for serving
DIRECTIONS:
WOD
“Apricots”
FOR TIME:
7 Rounds
7 Calorie Bike
10 Kettlebell Lunges
KB Bent Over Rows 5×5/side
Kneeling Halos 5×5/side
FOR TIME:
7 Rounds
7 Calorie Bike
10 Kettlebell Lunges
KB Bent Over Rows 5×5/side
Kneeling Halos 5×5/side
FOR TIME:
5 Rounds
7 Calorie Bike
10 Kettlebell Lunges
KB Bent Over Rows 5×5/side
Kneeling Halos 5×5/side
WOD GUIDANCE & GOALS
Bike at a moderately uncomfortable pace, 55+ rpm. Complete calories under :45. The kettlebell lunges are 10 total (5 per side) and the weight is held in the rack position (not on your shoulder). Target 12-15 minutes.
Post Time to Comments.
HOME WOD
200 Meter Run
10 Kettlebell Lunges
ENDURANCE
Rest
WOD: Mon 01.11.2021 “Barbara Ann”
NEWS
THIS WEEK’S BONUS CHALLENGE
- 2 Points/Day – No processed foods! In addition to the 2 points/day for not having alcohol/sugar.
RECIPE OF THE DAY

Lauren
Wayland
6:45a Class
ZOODLES WITH MEAT SAUCE
INGREDIENTS:
- 1-2 lbs ground turkey
- Salt, pepper, onion + garlic powder to taste
- Tomato sauce (no sugar) – eyeball
- Zucchini noodles or 2 zucchinis spiraled
DIRECTIONS:
WOD
“Barbara Ann”
20 Handstand Push Ups
30 Deadlift
40 Sit Ups
50 Double Unders
Rest 3 Minutes
20 Abmat Handstand Push Ups
30 Deadlift
40 Sit Ups
15 Attempts
Rest 3 Minutes
10 Dumbbell Press
20 Deadlift
30 Sit Ups
75 Single Unders
Rest 3 Minutes
WOD GUIDANCE & GOALS
Traditional “Barbara” is the same format as today’s workout but different movements (pull up, push up, sit up, squat). Like traditional Barbara, you are racing the clock to get through the four movements above, as fast as possible! There’s a built in rest, so dig in and go for it!
Post Intervals to Comments.
HOME WOD
20 Push Ups
30 Good Mornings
40 Sit Ups
50 Jumping Jacks
Rest 3 Minutes
ENDURANCE
20 x :30 hill sprint, jog down
WOD: Sun 01.10.2021 “So Done”
NEWS
- SAT WOD Recording
- NEXT WEEK’S BONUS CHALLENGE
- 2 Points/Day – No processed foods! In addition to the 2 points/day for not having alcohol/sugar.
RECIPE OF THE DAY

Michele
Sudbury
Coach
INSTANT POT TORTILLA-LESS SOUP
INGREDIENTS:
- 2 breasts (about 1 1/2 pounds)
- 1 1/2 teaspoon salt
- 2 10 oz cans tomatoes with green chiles
- 1 14.5 oz can chicken broth
- 1 medium onion chopped
- 2 tsp garlic powder
- 1 tsp onion powder
- 1-3 tsp chipotle pepper powder
- 1 tsp cumin
- 2 tsp chili powder
- 1 tsp dried oregano
- 1 tsp smoked paprike
- 2 zucchinis chopped
- 1 14 oz can full-fat coconut milk
DIRECTIONS:
WOD
“So Done”
on the 5 min complete
10 Push Ups
20 Squats
30 Sit Ups
on the 5 min complete
30 Sit Ups
on the 5 min complete
15 Sit Ups
WOD GUIDANCE & GOALS
At “GO” you will perform 10 push ups, 20 squats and 30 sit ups. As soon as you complete the work, hop on your rower or bike and complete as many calories as you can until the 5 minute mark. At the 5 minute mark, complete the same 10/20/30, then keep accumulating calories. The push ups will take :15-:20, squats :20-:40 and sit ups :40-:60 (around 2:00 total), so you’ll have around 3 minutes to row/bike every 5 minutes. Your score is total calories.
Post Calories/Meters to Comments.
HOME WOD
on the 5 min complete
30 Sit Ups
ENDURANCE
90 min hike/walk
WOD: Sat 01.09.2021 “Slayer”
NEWS
SUNDAY
- TWO CLASSES!! 8a and 9:15a
RECIPE OF THE DAY

Sharon
Framingham
8:00am Class
ASPARAGUS CAULIFLOWER RISOTTO
INGREDIENTS:
- 1/2 cup ghee or butter
- 1/2 onion, chopped finely
- 1 clove garlic, minced
- 1 head cauliflower, grated
- 1 cup asparagus, 1″ pieces
- 1/2 cup heavy cream
- 1 cup grated parm
- 1/2 tsp salt
- 1/2 tsp pepper
DIRECTIONS:
WOD
“Slayer”
With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Strict Pull Ups
Weight: 185/135
With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Banded Pull Ups
Weight: 135/95
With a Partner
2 Rounds
800 Mile Run
40 Burpees
20 Clean+Jerks
10 Ring Rows/Bent Over Rows
Weight: 95/65
WOD GUIDANCE & GOALS
You and your partner will alternate doing 400 meter runs until you’ve accumulated 1 mile as a team (2 x 400m each). Then, partition the burpees however you’d like (sets of 5 or fast singles). You must complete all the burpees before moving to the clean and jerks. The clean and jerks do sets of 3-5, and then the strict pull ups alternate 1-2 reps at a time. Move fast on the transitions between you and your partner. And move quickly when it’s your turn since there’s a built in rest while your partner is working. Target 30 minutes
Post Time to Comments.
HOME WOD
1 Mile Run
50 Burpees
30 Mt. Climbers
10 Sit to Stands
ENDURANCE
Rest
WOD: Fri 01.08.2021 “Heat Waves”
NEWS
- SUNDAYS
- TWO CLASSES: 8a and 9:15a
- THU WOD Recording
RECIPE OF THE DAY

Bill
Sudbury
Coach
GROUND TURKEY STUFFED PEPPERS
INGREDIENTS:
- 1 T olive oil
- 1/2 pound ground turkey
- 1/2 yellow onion, diced
- 2 cloves garlic, minced
- 2 tsp chili powder
- 1 tsp cumin
- 1/2 tsp paprika
- 28oz diced tomatoes
- 1/2 cup cooked quinoa
- juice of a lime
- 3 bell peppers, halved and seeded
- 1/2 cup shredded cheese (optional)
DIRECTIONS:
WOD
“Heat Waves”
50 Kettlebell Swings
35 Goblet Squats
20 Russian Twists
50 Kettlebell Swings
35 Goblet Squats
20 Russian Twists
35 Kettlebell Swings
20 Goblet Squats
10 Russian Twists
WOD GUIDANCE & GOALS
Choose a lighter weight for kettlebell swings, one that you can swing for at least 30 reps before having to break. The swings will take around 2:30-3:00. Take the same kettlebell and hold it in the rack position for the goblet squats. Try to get at least half way through the squats before breaking (25/10 or 20/15). Then, use the kettlebell for 20 (total) Russian twists, tapping the kettlebell bulb to the ground on either side. Target 3 rounds.
Post Rounds to Comments.
HOME WOD
50 Jumping Good Mornings
35 Squats
20 Russian Twists
ENDURANCE
7 rounds
3 min hard, 2 min easy
WOD: Thu 01.07.2021 “Goosebumps”
NEWS
WELLNESS CHALLENGE:
- Started MONDAY! But it’s not too late to join!
- Details HERE
- This week’s bonus points: If you avoid sugar/alcohol for the day you get an extra 2 points per day!
- FORGOT TO LOG?? Log into Triib online (not through the app) and you can go back to previous days’ scores.
RECIPE OF THE DAY

Emily
Wayland
5:30am Class
LEFTOVER ROAST CHICKEN SOUP
INGREDIENTS:
- 2 cloves garlic, minced
- 2 carrots, cubed
- 1 cup butternut squash, cubed
- 1 small sweet potato, cubed
- 1/2 yellow onion quartered
- 2 T olive oil
- 4 cups chicken stock
- 2-3 cups leftover chicken
- Emily – makes crockpot chicken or rotisserie from store
- 3/4 tsp parsley, salt, pepper
- 1/2 tsp thyme, rosemary, oregano
- 1 cup water
- 2 cups baby spinach
DIRECTIONS:
WOD
“Goosebumps”
15 Dumbbell Snatch
15 Box Jump Overs
Height: 24/20
15 Dumbbell Snatch
15 Step Overs
Height: 24/20
10 Dumbbell Snatch
10 Step Overs
Height: 20
WOD GUIDANCE & GOALS
Move FAST! You have a very short window to complete 15 dumbbell snatch (total) and 15 box jump overs, and still find time for a short break before the next interval. Have at least 1 minute of rest before the next round. Target :90-2:00 per interval.
Post Intervals to Comments.
HOME WOD
15 Burpees
15 Box Jump Overs
ENDURANCE
Rest
WELLNESS WEDNESDAY: The Ugly Truth About, Sugar
The Ugly Truth About, Sugar.
Too much added sugar is one of the leading causes of obesity, diabetes and cardiovascular disease. Here’s what you can do about it.
Sugar is present naturally in all foods that contain carbohydrates. Typically, in moderation, consuming whole foods that contain sugar is not bad. Our bodies tend to digest these foods more steadily and the sugar provides a consistent supply of energy.
However, consuming large quantities of sugar, especially those added by manufacturers to produce processed foods, can take a toll on your health.
When you consume sugar, in any form, it immediately raises your blood sugar levels. Elevated blood sugar causes your pancreas to produce insulin, and insulin helps to lower those levels. Prolonged elevation of sugar levels causes the pancreas to fall behind in producing insulin, and results in constantly elevated blood sugar levels, which overtime can lead to diabetes, heart disease, elevated triglycerides, high blood pressure, and cancer.
Additionally, high amounts of sugar overload the liver which metabolizes it the same way as alchohol and then converts dietary carbohydrates to fat… key contributor to obesity, liver disease/diabetes and ultimately heart disease.
Why is it so hard to kick?
It’s delicious and our brain gets hooked as soon as we consume it. Sugar triggers dopamine, our “feel good” hormone, to be rapidly released which results in a high. Yes, the sugar high is a real thing. We feel amazing after we eat sugar, but once that high wears off, we crash. To feel better, we eat more sugar to achieve the same high and ultimately crash again. And the roller coaster continues until our body starts to shut down.
Ok, I’m sold. No sugar, candy, cookies, and cakes… right?
Generally, yes. However, sugar likes to hide or call itself by other names.
ADDED or HIDDEN SUGARS OFTEN FOUND IN:
- Condiments: ketchup, barbecue sauce, teriyaki sauce
- Pasta, bread + crackers
- Salad dressing
- Yogurt
- Tomato sauce
Food labels are the best way to identify added sugars… the fewer the ingredients, the better. The usual suspects on labels: corn syrup, molasses, high-fructose corn syrup, honey, agave, cane sugar, dextrose, fructose, sucrose, fruit juice concentrates, coconut sugars, sugar alochols
In a study conducted by the CDC Center for Health and Nutrition, it uncovered the most common contributors of added sugar:
| Where does your added sugar come from? | ||
| Rank | Food Group | Proportion of Intake |
| 1 | Soda/energy/sports drinks | 42.2% |
| 2 | Grain-based desserts | 11.9% |
| 3 | Fruit drinks | 8.5% |
| 4 | Dairy desserts | 5.5% |
| 5 | Candy | 5.0% |
| 6 | Ready-to-eat cereals | 2.9% |
| 7 | Sugars/honey | 4.1% |
| 8 | Tea | 3.8% |
| 9 | Yeast breads | 2.3% |
| 10 | Syrups/toppings | 1.4% |
OUR TAKE:
From Daybreak’s perspective, you don’t need to maniacally count sugar calories. For our members, we find sticking to whole foods, reading labels to ensure no or very little amounts of added sugar will do the trick. And yes, it’s okay to splurge on that whoopie pie for your Aunt Bessie’s birthday… as long as you bring us one.