WOD: Wed 01.06.2021 “Whoopty”
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!
RECIPE OF THE DAY
Lisa
Bellingham
Coach
WHOLE 30 BACON RANCH KALE+POTATO MASH W/SAUSAGE
INGREDIENTS:
- 2.5 lb russet potatoes cubbed
- 4 slices sugar-free bacon chopped
- 1 yellow onion diced
- 3 garlic cloves sliced
- 4 cups kale finely chopped
- 1/2 cup Whole30 Ranch dressing
- 10 oz polish sausages cut 1″ pieces
- 3 green onion sliced
DIRECTIONS:
WOD
“Whoopty”
2 Push Jerks + 1 Split Jerk
5 sets building
*from the floor
50/40 Calorie Row
40 Toes to Bar
30 Shoulder to Overhead
30/20 Calorie Row
2 Push Jerks + 1 Split Jerk
5 sets building
*from the floor
50/40 Calorie Row
40 Knee Up
30 Shoulder to Overhead
30/20 Calorie Row
2 Push Jerks + 1 Split Jerk
5 sets building
*from the floor
40/30 Calorie Row
40 Leg Lift
30 Shoulder to Overhead
20/10 Calorie Row
WOD GUIDANCE & GOALS
Coaches will help you build to 70% of your 1 rep max push jerk. You’ll start your first working set of the complex at 70% then build by 5% each set. If you start to press out or your form breaks down in other ways, do not increase your weight and work on your technique. The target is 85-90% by the last set.
Post Weight + Time to Comments.
HOME WOD
600 Meter Run
40 V-Ups
30 Inverted Push Ups
400 Meter Run
ENDURANCE
6x800m, 2:00 rest
WOD: Tue 01.05.2021 Back Squat + Deadlift
NEWS
WELLNESS CHALLENGE:
- Started YESTERDAY! 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!
RECIPE OF THE DAY
Pancho
Waltham
8:00am Class
LENTIL SOUP
INGREDIENTS:
- 1/4 cup olive oil
- 1 medium yellow onion chopped
- 2 carrots chopped
- 4 garlic cloves minced
- 2 tsp cumin
- 1 tsp curry
- 1/2 tsp thyme
- 28oz can diced tomatoes
- 1 cup lentil rinsed
- 4 cups vegetable broth
- 2 cups water
- 1 tsp salt
- pinch of red pepper flakes
- 1 cup chopped kale
- 1 T lemon juice
DIRECTIONS:
WOD
“Back Squat + Deadlift”
Back Squat 3×10
Deadlift 3×10
Back Squat 3×10
Deadlift 3×10
STRENGTH
Back Squat 3×10
Deadlift 3×10
WOD GUIDANCE & GOALS
For both lifts, coaches will help you build to 75% of your 1 rep max (or 75% of your effort for the day). Stay at 75% for all 3 sets of 10 reps. At rep number 6, the load should feel difficult without your form breaking down.
Post Weights to Comments.
HOME WOD
Tabata
Squat + Lunge
*full tabata for each movement
ENDURANCE
Rest
WOD: Mon 01.04.2021 “Anyone”
NEWS
WELLNESS CHALLENGE:
- Starts TODAY 1/4
- Details HERE
- This week’s bonus points: If you avoid sugar/alcohol for the day you get an extra 2 points!
RECIPE OF THE DAY
Mel O.
Sudbury
Owner/Coach
INA GARDEN’S ULTIMATE BEEF STEW
INGREDIENTS:
- 3T olive oil
- 4oz diced pancetta
- 3lbs stew meat or ribeye
- salt + pepper
- 1 cup hearty red wine (cooks off)
- 2 yellow onions chopped
- 1 large fennel bulb chopped
- 6 cloves garlic minced
- 1 (14.5oz) can diced tomatoes
- 2T tomato paste
- 2 cups bone broth
- 1lb carrots cut into 1/2 inch pieces
- 1lb golden potatoes cut into 1 inch cubes
- 10oz frozen peas
DIRECTIONS:
WOD
“Anyone”
Buy In: 20/15 Calorie Bike
3 Ring/Bar Muscle Ups
5 Hang Power Snatch
Rest 2 Minutes
AMRAP 5
Buy In: 20/15 Calorie Bike
5 Chest to Bars
5 Hang Power Snatch
Buy In: 20/15 Calorie Bike
3 Chest to Bars
5 Hang Power Snatch
Rest 2 Minutes
AMRAP 5
Buy In: 20/15 Calorie Bike
5 Pull Ups
5 Hang Power Snatch
Buy In: 15/10 Calorie Bike
5 Banded Pull Ups
5 Hang Power Clean
Rest 2 Minutes
AMRAP 5
Buy In: 15/10 Calorie Bike
10 Ring Rows
5 Hang Power Clean
WOD GUIDANCE & GOALS
Start with the calorie bike buy in, which is performed only once at the beginning of each amrap. Once you complete the bike (1:00-1:30) use the remaining time to complete as many rounds as possible of the muscle ups/chest to bars and hang power snatch couplet. Do the muscle ups unbroken or as singles, and the power snatches should be consecutive sets every round. Target 4-5 rounds for both AMRAPs.
Post Rounds to Comments.
HOME WOD
Buy In: 200 Meter Run
5 Burpees
20 Bicycle Sit Ups
Rest 2 Minutes
AMRAP 5
Buy In: 200 Meter Run
5 Push Ups
20 Russian Twists
ENDURANCE
20 x 200m on the :90
Hero WOD: Sun 01.03.2021 “Kerrie”
NEWS
WELLNESS CHALLENGE:
- Starts TOMORROW 1/4
- Details HERE
WOD
“Kerrie”
100 Meter Run
5 Burpees
20 Sit Ups
15 Push Ups
100 Meter Run
Rest 2 Minutes
100 Meter Run
5 Burpees
20 Sit Ups
15 Push Ups
100 Meter Run
Rest 2 Minutes
100 Meter Run
5 Burpees
20 Sit Ups
10 Push Ups
100 Meter Run
Rest 2 Minutes
WOD GUIDANCE & GOALS
There is a rest built into this workout so push your pace! Run the first 100 meters at your 1 mile PR pace (FAST!), and immediately drop into your burpees. Breath and recover on the sit ups and push ups, then sprint the final 100 meters. Target 2:30-3:00
KERRIE
Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital. Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia. She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate. She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.
Post Intervals to Comments.
HOME WOD
100 Meter Run
5 Burpees
20 Sit Ups
15 Push Ups
100 Meter Run
Rest 2 Minutes
ENDURANCE
Rest
WOD: Sat 01.02.2021 “Go To Town”
NEWS
WELLNESS CHALLENGE:
- Starts MONDAY 1/4
- Details HERE
WOD
“Go To Town”
5 Rounds
6 Sumo Deadlifts
6 Pistols
6 V-Up + Tuck Up
Weight: 275/185
5 Rounds
6 Sumo Deadlifts
6 Assisted Pistols
6 V-Up + Tuck Up
Weight: 225/155
5 Rounds
6 Sumo Deadlifts
6 Step Ups
12 Tuck Up
Weight: 135/95
WOD GUIDANCE & GOALS
Why the sumo-deadlift? To vary our pull from the floor! The sumo-deadlift requires more hips and glutes than the traditional deadlift, which is more hamstring and quads. Choose a weight for the sumo deadlifts that you can do the first round unbroken but then have to break sets into 4/2 or 3/3. The pistols are 6 per side, alternating legs. Use assistance or do controlled step ups as scaling options for pistols. The ab combo is one v-up plus one tuck-up equals one rep. Target 12 minutes.
Post Time to Comments.
HOME WOD
5 Rounds
12 Jumping Good Mornings
6 Pistols
6 V-Up + Tuck Up
ENDURANCE
Rest
BOX LIFE: Did we really find our better in 2020?
As the sun sets on the last day of 2020, we wanted to take a little time to reflect on the year that was. Could we really claim to have bettered ourselves in a year that has brought so much chaos? Much of what will be written (and there will be a lot) about 2020 will be repetitive… historically-bad, the worst, dumpster-fire, good riddens, etc…. but rather than focus on the well-known and highly-publicized negatives, we want to shine the light on some lesser-recognized positives that have impacted the Daybreak community, yes, for the better:
WORKING FROM HOME:
There are many mixed feelings about the closure of offices in and around the area, but we must say that with more of you working from home… we got to see your faces more often in the gym. Our late-morning and mid-day classes got busier, and, with state-mandated class limits, it forced the cross-pollination of members who had to attend classes they normally would not. Net net: you met more people… you visited more often… and you expanded the reach of the Daybreak community! Take that, coronavirus!
FOCUSING ON OUR WELL-BEING:
Per the point above, many of our Daybreakers really doubled-down on their health and well-being. Even during the shut-down, you found equipment (sometimes milk jugs!), you ran your staircases, you dialed into Zoom, you found the time. And while it was VERY different to our typical gym routine, everyone dug their heels in and helped one another get through it. Together.
ADVANCING THE AGENDA FOR UNITY, INCLUSION & ANTI-PREJUDICE:
This year brought some pretty troubling events, many of which were way bigger than anything we see in and around Daybreak. But out of these lows, came some new highs. Awareness, discussion and action. Daybreak disaffiliated from CrossFit for intolerant remarks by the former CrossFit CEO… and while this was a small gesture in the grand scheme of things, it was big for us. As business owners, we have largely remained “quiet” on most issues social and political… but the events of this year made us want to use our voice. And when we did, the Daybreak community stood behind us. While it pales in comparison to some of the bigger issues facing our nation, we took a stand, we helped oust a prejudiced CEO and ushered in a new era of change for the CrossFit brand on which we built our business. We have since re-affiliated.
RECOGNIZING WHO & WHAT IS IMPORTANT:
With the drastic reduction of our social circles, we were forced to choose who and what is important in our lives. We were able to drown out the noise, the distractions, and re-energize the relationships that mean the most to us. And we’re happy to say the pandemic helped the Daybreak community become even more tightly knit. We like-minded fitness-goers motivated each other, held each other accountable, and celebrated one another as we all hunkered down to do our “fitness” in a very different way.
SENSE OF GRATITUDE:
More than anything, we are grateful. We’re grateful for a wakeup call that brought our families, our friends and our Daybreak community into focus. We’re grateful that we had the opportunity to grow, the opportunity to learn, the opportunity to get just a little bit better each and every day.
So for us, yes, here at the end of 2020, we have found our better. We’re stronger, we’re smarter and we’re closer to all of you, our Daybreakers. Wherever you may be tonight as the clock strikes 12:00, raise a glass and toast the “better”… just be careful who you kiss. 🙂
Sincerely,
Mel & Rap
#pursuebetter
WOD: Thu 12.31.2020 “Peace Out 2020”
NEWS
- HOLIDAY SCHEDULE
- Wayland
- TODAY: 6a, 7:15a, 8:30a, No Night Classes
- TOMORROW: Closed
- Acton
- TODAY: 6a, 7:15 and 8:30a
- Wayland
- JANUARY 2021 WELLNESS CHALLENGE!! See details HERE
WOD
“Peace Out 2020”
12 Power Cleans
12 Bar Muscle Ups
600 Meter Run
31 Front Squats
31 Toes to Bar
600 Meter Run
20 Jerks
20 Sit Ups
600 Meter Run
12 Power Cleans
12 Chest to Bars
600 Meter Run
31 Front Squats
31 Knee Ups
600 Meter Run
20 Jerks
20 Sit Ups
600 Meter Run
12 Power Cleans
12 Bent Over Rows
400 Meter Run
31 Front Squats
31 Leg Lifts
400 Meter Run
20 Jerks
20 Sit Ups
400 Meter Run
WOD GUIDANCE & GOALS
PEACE OUT!!! Run all of the 600’s at a 5k pace (2:30-3:00). When you get back to your spot, you should be able to immediately start working on the next movement. The power cleans do in sets of 6/6 or 8/4, do not go unbroken or you’ll blow yourself up for the rest of the workout. The bar muscle ups, do in sets of 6/6 or 4/4/4, or even fast singles. Do front squats do in ideally 3 sets 11/10/10, but if the weight feels heavy on your legs do sets of 5-6 with quick breaks. Chip away at the toes to bar in sets of 5 and 6 and eventually maybe even sets of 3. The jerks do in sets of 5, the 20 sit ups in one continuous set before pushing the final run! Target 25 minutes.
Post Time to Comments.
HOME WOD
12 Sit to Stands
12 Push Ups
600 Meter Run
31 Squats
31 V-Ups
600 Meter Run
20 Lunges
20 Sit Ups
600 Meter Run
ENDURANCE
Rest
WOD: Wed 12.30.2020 “Motive”
NEWS
- HOLIDAY SCHEDULE
- Wayland
- TODAY: 6a, 7:15a, 8:30a, 3:45p Teens, 4:45p
- TOMORROW: 6a, 7:15a, 8:30a, No Night Classes
- Acton
- TODAY: Regular Schedule
- TOMORROW: 6a, 7:15 and 8:30a, No Night Classes
- Wayland
- JANUARY 2021 WELLNESS CHALLENGE!! See details HERE
WOD
“Motive”
3 Hang Power Snatch
6 Box Jump Overs
9 Burpees
Height: 24/20
3 Hang Power Snatch
6 Box Step Overs
9 Burpees
Height: 24/20
3 Hang Power Snatch
6 Box Step Overs
9 Burpees
Height: 20
WOD GUIDANCE & GOALS
Steady Freddy wins the race! Pick a moderate pace and hold it for 18 minutes. Choose a weight for the hang power snatch that you can do for 3 consecutive reps every round. The box jump overs will take :20-:30. “Recover” on the burpees (slow down your cycle time but keep chipping away at reps.) Target 10 Rounds.
Post Rounds to Comments.
HOME WOD
6 Box Jump Overs
9 Burpees
ENDURANCE
10 x 400m, rest :90
6 x 800m, rest 3:00
2 x 1200m, rest 6:00
EVENT: January 2021 Wellness Challenge
THE 2021 WELLNESS CHALLENGE
The NEW YEAR brings another Wellness Challenge, but this time with a twist!
For those new to Daybreak (and as a reminder for you Daybreak vets), our nutrition challenges are never about crash diets, temporary habits nor unsustainable routines. It’s about educating and exposing you to different ways of eating so that you can choose the best nutritional structure that works into your and your family’s daily routine. In other words, it’s about balance. While we’ll be more structured during the challenge by throwing in some points to keep you motivated, we’re hopefully creating some habits that can last you long after the challenge is over.
GOALS OF THIS CHALLENGE
Unlike our last challenge, there are NO eliminated foods and NO loss of points. Yes, that’s right, you can only EARN POINTS on this challenge!! Points are earned by making healthy choices like eating vegetables, eating non-processed foods, eating protein, drinking water, working out and getting sleep. Let’s dive in!
DATES YOU NEED TO KNOW
The Wellness Challenge begins Monday, January 4th and runs through Sunday, January 31st
DETAILS
You can eat ANY FOODS you’d like, there are NO eliminations. However, to help guide you in making better decisions for your overall health and performance, there will be daily and weekly challenges.
The EVERYDAY challenges:
- Eat vegetables
- Spinach, kale, swiss chard, lettuce, broccoli, cauliflower, tomatoes, cucumbers, radishes, carrots, zucchini, yellow squash, peppers, potatoes, butternut squash, sweet potatoes, etc.
- Drink half your bodyweight in ounces of water
- 120lb x 0.5 = 60# = 60 ounces of water per day
- Get 7 hours of sleep
- Naps count toward your total for the day
- Move your body
- At Daybreak, at home, anywhere!
And, the WEEKLY (Mon-Sun) challenges:
- Week 1: No sugar/alcohol
- No added sugar. Maple syrup and honey are ok.
- Week 2: No processed foods
- Packaged, boxed, bagged, etc., items that tend to be in the middle aisles at grocery stores, and are non-perishable. Also items (and ingredient lists) that cannot be identified outside of nature (ex: cookies, candies, chips, some cereals, frozen novelties, etc.,)
- Week 3: 1 palm (ladies)/2 palms (guys) of protein per meal
- Proteins include: Turkey, chicken, tuna, ham, salmon, eggs, egg whites, ground beef, ground turkey, flank steak, turkey bacon, protein powder, yogurt, ribeye, steak tips, chicken wings, chicken thighs, beans + tofu
- Week 4: Try a new recipe
- YES try something new for breakfast, lunch, snack OR dinner. And if you like it, share it with our community on our Facebook Forum or tag us on Instagram!
The bonus challenges accumulate from one week to the next. By week four, challenge yourself to have no sugar/alcohol, AND no processed foods, AND eat protein AND try a new recipe, on the daily! By adding a new challenge weekly, and not lumping them all together at the start, we feel this is a better ramp up for our newer members, and members who have found ALL the changes at once, overwhelming.
But you said there were no eliminations?! The bonus challenges of “no sugar/alcohol” and “no processed foods” don’t count against you when it comes to earning points. The challenges are simply a bonus! See details on earning points below.
POINT SYSTEM
POTENTIAL BASE POINTS
Throughout the 4 week challenge you have the potential to earn the following points daily
- Eating Cups of Veggies – 1 point per cup with a max of 6 points
- Drinking half your bodyweight in ounces of water – 1 point
- Getting 7 hours of sleep – 1 point
- Working out – 1 point
If you eat 4 cups of veggies (4 points), drink half your bodyweight in ounces of water (1 point), get at least 7 hours of sleep (1 point) and you workout (1 point), you EARN 7 points. If you have 6+ cups of veggies but don’t get enough water, sleep, and no workout for the day, you still EARN 6 points!
POTENTIAL BONUS POINTS
Bonus points are earned daily, for accomplishing the weekly challenges below.
- Week 1: No sugar/alcohol – 2 points/day
- Week 2: No processed foods – 2 points/day
- Week 3: 1 palm (ladies)/2 palms (guys) of protein per meal – 2 points/day
- Week 4: Try a new recipe – 2 points/day
The challenges accumulate from week to week, as do the points. See example of Total Daily Points below.
TOTAL DAILY POINTS
So, how the heck do you add up your points?
- Week 1 Daily Points:
- Veggies: 1-6 points
- Water, Sleep and Workout: 3 points (1 each)
- Bonus: 2 points/day for no sugar/alcohol
- 11 Potential Points per Day
- Week 2 Daily Points:
- Veggies: 1-6 points
- Water, Sleep and Workout: 3 points (1 each)
- Bonus: 2 points/day for no sugar/alcohol
- Bonus: 2 points/day for no processed food
- 13 Potential Points per Day
- Week 3 Daily Points:
- Veggies: 1-6 points
- Water, Sleep and Workout: 3 points (1 each)
- Bonus: 2 points/day for no sugar/alcohol
- Bonus: 2 points/day for no processed food
- Bonus: 2 points/day for protein
- 15 Potential Points per Day
- Week 4 Daily Points:
- Veggies: 1-6 points
- Water, Sleep and Workout: 3 points (1 each)
- Bonus: 2 points/day for no sugar/alcohol
- Bonus: 2 points/day for no processed food
- Bonus: 2 points/day for protein
- Bonus: 2 points/day for new recipe
- 17 Potential Points per Day
A perfect score at the end of this challenge is 392 points!!
HOW TO REGISTER AND PARTICIPATE!
Head over to Triib registration link HERE. You should use the same login information that you use to RSVP for classes.
Then, to keep track, you simply log into your Triib mobile app (yes, the same one you use to RSVP) and click on the 3 horizontal bars in the upper right and scroll down to “Events” and you’ll see the challenge. Click on the challenge and you’ll be able to enter your food scores and your bonus points if any. The app will keep your score and rank you in the gym! If you miss a logging your points, sign into Triib on your computer. You’ll have access to prior days and can update your score!
Aside from tracking your points, keep a personal log (does not have to be on the app) with updates on energy, performance, sleep, hunger, skin quality, emotions, and how your clothes feel. And, take a picture at the beginning of this challenge and at the end. The log will help you feel the changes occurring in your body and the picture will help you to see your progress!
WOD: Tue 12.29.2020 “Make That Cake”
WOD
“Make That Cake”
Then
27-21-15-9
Russian Kettlebell Swings
Kettlebell Lunges
Then
50 Calorie Row
Then
27-21-15-9
Russian Kettlebell Swings
Kettlebell Lunges
Then
40 Calorie Row
Then
27-21-15-9
Russian Kettlebell Swings
Kettlebell Lunges
Then
30 Calorie Row
WOD GUIDANCE & GOALS
The buy in and cash out to this couplet is a 50 calorie row! The rows will take anywhere between 3-5 minutes. The russian swings should be heavy and you may have to break the sets in half. Take a quick shake out between sets. The lunges are total reps (21 total NOT per side) and could take 3 sets to complete. Target 17 minutes.
Post Time to Comments.
HOME WOD
Then
27-21-15-9
Tuck Jumps
Lunges
Then
800 Meter Run
ENDURANCE
Rest