WOD: Sat 03.14.2020 “What a Man Gotta Do”
NOTE ON PROGRAMMING
Per our recent communication to members, we will begin programming workouts with minimal need for contact with gym equipment. These will become our main WOD. For those who have equipment at home, or who would like to use equipment in the gym, we are posting an alternate WOD. Choose the workout that’s right for you!
WOD
“What a Man Gotta Do”
Run 200 Meters
50 Squats
Run 200 Meters
50 Push Ups
Run 200 Meters
50 Sit Ups
Run 200 Meters
50 Lunges
Run 200 Meters
50 Burpees
WOD Guidance & Goal:
Run the 200’s in :45-:60, and keep a continuous pace on the bodyweight movements. Target 16 minutes.
Post Time to Comments.
ALTERNATE WOD:
3 Rounds
15 Hang Snatches (115/75)
200 Meter Run
15 Hang Clean and Jerks (115/75)
WOD Guidance & Goal:
Get after this workout! Choose a weight for the snatches that you can cycle for 5 reps unbroken. Run the 200’s at your 1 mile PR pace. Do the clean and jerks 10/5 or unbroken. Sprint the second 200 meters. Target 3:30 per round.
Post Intervals to Comments.
WOD: Fri 03.13.2020 “Free Bird”
WOD
“Free Bird”
2 Rounds
1 Mile Bike
45 Sit Ups
35 Wall Balls (20/14)(10/9)
15 Ring Dips – band/bench
10 Deadlifts (315/205)
WOD Guidance & Goal: Try to complete the 1 mile bike around 3 minutes. Your legs and lungs have time to recover on the sit ups. Try to do wall balls in 1-2 sets (20/15), again your legs will get to rest on the next movement. Ring dips (scaled or not) can be attacked in either big sets or chipping away with smaller sets and short breaks. Both strategies are effective. For the deadlift choose a weight you can do 4-5 reps unbroken. Target 15 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
3 x 800m moderate, 200m slow
BARBELL CLUB
Burgener Strength
1: Thruster: 10 rounds – Every 90 seconds, complete:
1x thruster (Work up to a 1 RM)
2: 1 round:
Max rep unbroken thruster (70% 1 RM)
Rest 2 minutes:
Max rep unbroken thruster (50% 1 RM).
Rest 2 minutes:
Max rep unbroken thruster (barbell% RM).
WOD: Thu 03.12.2020 “Godzilla”
WOD
AMRAP 12
6 Strict Toes to Bar
4 Strict Pull Ups
WOD Guidance & Goals:
Be SMART with your rep schemes when it comes to strict movements. Do smaller sets with quick breaks to keep moving forward without having to rest for extended periods of time. The first round, try doing the handstands 4/4, the strict toes to bar 3/3 and the strict pull ups unbroken. Remaining rounds do sets of 2 or even singles. For the kipping movements, go unbroken as long as possible. Target 5 rounds for the AMRAP 12 and 4 rounds for the AMRAP 6.
Post Rounds to Comments.
WOD: Wed 03.11.2020 Bench + “Thunderclouds”
WOD
Bench
7-5-3
“Thunderclouds”
20 Calorie Bike
30 Snatches (135/95)
WOD Guidance & Goal:
For the bench press, you’ll work up to 70% for the 7 reps, 80% for the 5 reps and 90% for the 3 reps. For the metcon, The bike will take 1-2 minutes and the snatches 4-6 minutes. When fresh, you should be able to do 5 consecutive snatches. There will be a 10 minute cap.
Post Weight + Time to Comments. Compare scores HERE.
ENDURANCE
5 rounds
3 min moderate, 3 min easy
BARBELL CLUB
Burgener Strength
1) Back squat: 65%x5 reps, 70%x 5 reps x 3 sets.
Rest 10 minutes, then:
2) Front squat: 65%x5 reps x 4 sets.
3) Today’s Bench
WOD: Tue 03.10.2020 “Physical”
NEWS
- Movement of the Month: DOUBLE UNDERS! See worksheets on front desk.
WOD
“Physical”
4 Rounds
15 Dumbbell Thrusters (50/35)
15 Chest to Bar Pull Ups
30/20 Calorie Row
WOD Guidance & Goals:
Choose a weight for the dumbbell thrusters that you can cycle through at least 6 reps before having to rest. Purposefully break thrusters into 10/5 or 6/5/4. For the chest to bar pull ups (or chin over bar, banded or ring rows) do sets of 5 or 6/5/4 like the thrusters. The row will take 1:30-2:00 to complete. Target 15 minutes.
Post Time to Comments.
BARBELL CLUB
Bergener Strength
7 rounds
1x muscle snatch + 1x Snatch balance (no dip)
1 min rest between sets
10 rounds – Every 2 minutes, complete:
3x snatch (work up to a max triple for the day).
WOD: Mon 03.09.2020 “Yup”
NEWS
- Movement of the Month: Double Unders! Worksheets at front desk.
WOD
“Yup”
3 Rounds
600 Meter Run
12 Dumbbell Cleans (50/35)
12 Burpee Box Jump Overs (24/20)
WOD Guidance & Goals:
Run at your 5k pace (moderate), completing the 600 meters in 2:30-3:30 minutes. Choose a weight for the dumbbells that you can cycle for 6 reps before having to take a break. Steady pace on the burpee box jump overs (finish in :60-:75). Target 17 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
3 x 600m, rest :90
rest 3 min
4 x 400m, rest :60
rest 3 min
5 x 200m, rest :30
BARBELL CLUB
Burgener Strength
1) Back squat: 60%x5 reps, 70%x3 reps, 80%x 2 reps, 90%x 2 reps, 95%x 1 rep.
*Rest 10 minutes, then:
2) Front squat: 65%x5 reps, 75%x5 reps, 80%x 4 reps, 85%x 4 reps.
3 rounds:
10x weighted back extensions (AHAP)
rest 90 seconds
20x weighted sit ups (AHAP)
WOD: Sat 03.07.2020 “Cooler Than Me”
NEWS
- Bring-a-Friend TODAY!
- TOMORROW: Reminder that it’s daylight savings. Spring Forward!
WOD
150 Double Unders
30 Toes to Bar
3/6 Legless Rope Climbs (acton/wayland)
75 Double Unders
15 Toes to Bar
Rest 3 Min
3 Rounds
50 Double Unders
10 Toes to Bar
1/2 Legless Rope Climbs
WOD Guidance & Goals:
This workout begins with a chipper, then a couplet, and ends with a triplet. Same movements and same total reps. The chipper could take slightly (:30-:60) the longer due to the larger continuous sets. The couplet will be slightly faster and the triplet even faster due to breaking the rep schemes into smaller manageable sets. Do single unders as a scale for double unders, knees up or v-ups for toes to bar, and ring rows or strict pull ups for rope climbs. Target right around 5 minutes for all three segments of the workout.
Post 3 Times to Comments.
WOD: Fri 03.06.2020 “CFLP Test 9”
NEWS
- Bring-a-Friend Day: TOMORROW Sat 3/7!
WOD
“CFLP Test 9”
5 Rounds
50′ Handstand Walk
5 Squat Cleans (225/155)
WOD Guidance & Goals:
Handstand walks (scale: 5 wall walks or 30 shoulder taps) will be done in 25′ increments, try to complete each 50′ increment under 2 minutes. The squat cleans will be singles from the very start. Coaches will help you work up to 80% of your 1 rep max for the WOD. Target 15 minutes.
Post Time to Comments.
ENDURANCE
10 x 2 min moderate, 1 min easy
BARBELL CLUB
Burgener Strength
1: Clean: 10 rounds- Every 90 seconds, compete:
1x squat clean (work up to a max for the day)
2: 8 rounds (16 minutes)- EMOM, perform:
Odd minute = 2x split jerk (Work up to a max double for the day)
Even minute = 5x barbell bent over row (AHAP)
3. Core – 50x medball GHD sit ups.
DAYBREAKERS of the MONTH: Lynne + Ronnie
Get to know our latest Daybreakers of the Month!
These Daybreakers represent commitment and dedication to their fitness, health and well-being. They work hard, stay positive and help form the key threads of our community fabric. Get to know the current Daybreakers of the Month!
About Lynne
I’ve been going to Daybreak CrossFit for 1 year and still think about my first team workout with Willis and Ezra. I mostly attend the 6:30AM class but sometimes show us for open gym or a 5:30PM class, depending on my work schedule. I work for a biotech gene therapy company in Lexington doing regulatory affairs…it pays the bills.
My husband, Josh (some of you met at the Holiday Party), and I moved to Massachusetts about 14 years ago from Southern California and don’t regret it. We currently live in Stow with our pup (Django) and cat (Tanaka).
1- What keeps you coming back to CrossFit each day?
At first, I didn’t know that the WODs were posted ahead of time. Being naive in the beginning was good for me since I never talked myself out of going, I just showed up and tried to follow the CrossFit jargon, with lots of help of course. I was self-conscious and could barely string together 3 burpees in a row but wanted to at least give CrossFit a solid try. Once I realized that no one was judging me (who has the time or energy during the WOD?), I then fully embraced the process. The reason I regularly show up to Daybreak is because everyone else does and that inspires me…it’s kind of become my happy place.
2- What are you most proud of this past year?
Last year’s health milestones include a significant decrease in overall cholesterol, no longer needing BP medication, and losing about 30#.
3- What would you like to accomplish in the coming year?
In fitness, I would like to complete a one mile run in 10 minutes or less. I would like to make progress in my writing.
4- Tell us something about yourself that most people don’t know. (Such as a secret talent, exotic hobby, etc.)
Most people don’t know that I have a talent for throwing pottery and I don’t mean breaking earthenware. Although, breaking things can sometimes feel cathartic.
5- What’s your spirit animal (an animal that represents you)?
Chinese Horoscope categorizes me as an earth horse and it’s actually quite fitting.
About Ronnie
I would like to be able to do 15 consecutive pushups.