DAYBREAKER of the MONTH: Amanda W and Elli
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 Amanda
I live in Weston but moved to the Boston area 23 years ago with my husband, Brandon. We have 4 kids and a Labradoodle named Sasha. My oldest recently moved to California to study film production and my youngest is in 6th grade. I’ve been doing CrossFit at Daybreak for 5 1/2 years and my regular class is the 8:30 AM in Wayland. I’m a stay at home mom, but I’m also starting to think about the rapidly oncoming post-kid chapter of my life so grad school may be in the works sometime soon.
What keeps you coming back to CrossFit each day?
I love the workouts and the coaching. These WODS are tough and a humbling reminder to give your best to whatever life throws at you. Also, the 8:30 AM crew is a literal riot and I love starting the day with some of the funniest, supportive, hardworking people I know.
You’ve made so much progress this past year dealing with your frozen shoulders. What advice would you give anyone coming back from an injury or setback?
Have patience, throw your energy into what you can do, and good things will eventually happen. My legs got super strong during that time and I improved my core strength and my form. I learned to appreciate that mods can be just as hard as the regular workout. Enjoy the journey and don’t compare your progress to anyone else.
What was the best family trip or outing you took in 2019?
I took my oldest daughter and her best friend on a HS graduation trip to Greece last June. It was the perfect combination of culture, outdoor adventure and relaxation. The highlight of the trip was canyoning down Mt. Olympus. And the baklava at the Acropolis Museum.
Did you make any New Years resolutions for 2020?
Yes, I want to work on balancing four different areas – physical, social, spiritual and intellectual. The goals I am working on right now are: Improve my upper body strength, figure out how to incorporate social media back into my life (I’ve been on a 2 year break), practice daily meditation, and read one book a week. Watching more Netflix series is on the list too because in my opinion it covers all four categories.
What’s your spirit animal (an animal that represents you)?
Wow, I literally don’t know anything about this. Could I have a spirit food instead? My spirit food is Michele’s banana cream pie.
About Elli
I live in Sudbury with my husband, Thomas, two daughters, Reese (14) and Hayden (12) and our Chocolate Lab, Riley. When Im not driving a gaggle of teenage girls to and from their extracurricular activities, I lead the marketing operations and demand generation teams at the Digital Federal Credit Union (DCU) in Marlboro, MA.
Tell us about your CrossFit journey so far, what have you learned about yourself, and what keeps you coming back?
My CrossFit journey began one Saturday morning on the soccer sideline when Erica told me that she was opening a gym that Fall and that I should consider stopping by. I knew right then and there that it was exactly what I needed. Just a year prior to that I was skiing in NH with Thomas and the girls and had a pretty gnarly fall. Unfortunately my bindings didn’t release and my legs got tangled up with my skis which resulted in two broken legs and a torn ACL. It was a long year to say the least. And after using up my allocation of physical therapy appointments, I didn’t know how to get back to the same level of fitness that I was at prior to the accident. I was a mess both physically and mentally. I started out with 1:1s with Erica and eventually joined the 5:30PM class where I spent time relearning the basics and building confidence. Slowly but surely I started to build muscle and improve my conditioning and now you can find me at the 5:30AM class. I admire what Erica and Mel have built and I’m so grateful to be part of such an amazing community of supportive, dedicated and strong athletes.
Tell us something that would surprise us to hear you’ve done.
When the girls were 5 and 7 years old I started backpacking with them through the White Mountains. Together we’ve summited over 20 4,000 foot mountains and hiked countless ridge lines. Our goal is to summit all 48 4Ks by the time they graduate from high school.
What’s one of your guilty pleasures?
I can get down with a bag of Cool Ranch Doritos!
WOD: Wed 01.08.2019 “Back It Up”
NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
“Back It Up”
50 Sit Ups
30 Chest to Bar Pull Ups
50 Sit Ups
20 Strict Pull Ups
50 Sit Ups
10 Muscle Ups (ring or bar)
WOD Guidance & Goals:
Increase the difficulty of your pulling movement as the rep scheme decreases. Scaling options could be ring rows, banded strict pull ups, kipping chin over bar pull ups (w/ or w/0 band), and/or banded muscle ups. Coaches will help you decide which order will give you the right stimulus. Target 15 minutes.
Post Time to Comments. Compare scores HERE. (slightly different)
ENDURANCE
3 rounds
600
400
200
*equal work rest
BARBELL CLUB
Courtesy of Burgener Strength
1) Front squat: 10 rounds – Every 90 seconds, perform:
2x front squat. (Start at 50-60% and work up to a max for the day)
2) Core
work up to 3 rep heavy good morning
WOD: Tue 01.07.2019 “Uprising”
NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
Strict Press
5-3-1-1-1, building
“Uprising”
AMRAP 10
15 Push Press
45 Double Unders
WOD Guidance & Goals:
Coaches will guide you on how to attack your strict presses. Every set is building with the intention to hit a new one rep max! For the AMRAP 10, use 65% of your heaviest press for the push press. Your first few sets of push press should be 10-15 unbroken reps. Target 7 rounds for the AMRAP.
Post Weight and Rounds to Comments.
BARBELL CLUB
Courtesy of Burgener Strength
1) Hang clean + Split jerk: 10 rounds – Every 2 minutes, complete:
3x hang clean + 1x split jerk (Work up to a max for the day)
The jerk is done after the 3rd hang clean.
2) Push press: Today’s class strength.
EVENT: DAYBREAK’S ANNUAL HOLIDAY SOCIAL!
THE ANNOUNCEMENT
Now that the holiday hooplah is over and you’re settling back into your routine, we invite you to celebrate the new year and your new fitness with us at our Annual Holiday Bash. We have a lot to be thankful for, so to express our appreciation to all our members, we’re hosting this year’s holiday party at one of our favorite watering holes, Conrad’s in Sudbury.
Daybreak is reserving the banquet room where we’ll be providing appetizers, music and — new this year — TRIVIA! Cash bar will be available. We would love for your significant other to join us (we promise not to talk CrossFit all night), but kindly leave the kiddos at home. Oh yeah, almost forgot… FREE CHEAT DAY for all those on Nutrition Challenge!
THE DETAILS
DAY: Saturday, January 18
TIME: 7p for Trivia (arrive at 6:45p); 8p for Social
WHO: Daybreak Members of both Wayland & Acton locations and significant others (no children please)
WHERE: Conrad’s Restaurant located at 120 Boston Post Rd in Sudbury
COST: Free! Trivia, Room and Appetizers are on us! Cash bar also available
HOW TO SIGN UP:
- For TRIVIA at 7p: We will have SIGN UP sheets at both front desks. You are welcome to organize your own team of 6 (which may include significant others), or if you and your “plus one” need a team, we’ll organize teams for you
- For the SOCIAL at 8p: No sign up necessary… just show up!
WOD: Mon 01.06.2019 “Butcher Pete”
NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
“Butcher Pete”
100 Dumbbell Box Step-Ups (50/35) (24/20)
— At the top of every minute, perform 3 hang clean and jerks with one arm then 3 on with the other arm (6 total)
WOD Guidance & Goals:
You will start this WOD on the alternating leg step-ups. These will be performed with one dumbbell held anywhere you’d like except for resting it on your thigh, nor can any other part of your body rest or press on your leg to assist the step-up. At the top of every minute, you’ll perform 3 dumbbell hang clean and jerks with one arm, then 3 with the other. Choose a weight and box where you can push to finish in 11-13 minutes.
Post Time to Comments.
ENDURANCE
3 rounds:
Tabata Bike
Tabata Row
Tabata Run
2 min rest between rounds
BARBELL CLUB
Courtesy of Burgener Strength
*last week of 8 week cycle
1) Muscle snatch: Work up to a max for the day.
2) Pause hang snatch + snatch: 10 rounds – Every 90 seconds, complete:
pause hang snatch + 2x snatch (Work up to a max for the day)
*3 second pause in the receiving position of the hang snatch.
3) Back squat: Work up to a max for the day.
4)Core
3 rounds:
5x Snatch grip RDL’s (AHAP)
Rest 90 seconds
20x Weighted sit ups (45#/25#)
Rest 90 seconds
WOD: Sat 01.04.2020 “The Conundrum”
NEWS
- #NOEXCUSES Nutrition Challenge started THU 1/2!! Get a partner, get measured and your name on the whiteboard. Details HERE
- BRING A FRIEND DAY: TODAY Saturday 1/4
WOD
“The Conundrum”
AMRAP 7
25 Double Unders
10 Burpees
Rest 5 Minutes
AMRAP 7
7 V-Ups
7 Burpees
WOD Guidance & Goals:
For the first AMRAP, complete doubles or singles in :30 and burpees in :30-:45 targeting 5-6 rounds. For the second AMRAP, complete the V-ups in :15 and the burpees in :21-:30 targeting 7 rounds.
Post Rounds to Comments.
BARBELL CLUB
Courtesy of Burgener Strength
1) 10 rounds – Every 90 seconds, perform:
1x In the hole back squat (Work up to a max for the day)
2) Bench press: 75%x5, 80%x3, 85%x3 reps, 90%x2 rep, 95%x1+ rep.
WOD: Fri 01.03.2020 “Kissing Strangers”
NEWS
- #NOEXCUSES Nutrition Challenge started YESTERDAY!! Get a partner, get measured and your name on the whiteboard. Details HERE
- BRING A FRIEND DAY: TOMORROW Saturday 1/4
WOD
“Kissing Strangers”
21 Calorie Bike
21 Cleans (135/95)
Rest 3 Minutes
15 Calorie Bike
15 Cleans (155/105)
Rest 3 Minutes
9 Calorie Bike
9 Cleans (185/135)
WOD Guidance & Goals:
For the first interval, choose a weight you can do 7 unbroken cleans and target 3 minutes. For the second interval, choose a weight you can do 5 unbroken cleans and target 2 minutes. For the third interval, choose a weight you can do for 3 unbroken cleans and target 1 minute.
Post Intervals to Comments. Compare scores HERE.
ENDURANCE
15 rounds:
1 min easy
1 min moderate
1 min hard
BARBELL CLUB
1) Deadlift: 75%x5, 80%x3, 85%x3 reps, 90%x2 rep, 95%x1+ rep.
2) Todays workout from the hang
Hero WOD: Thu 01.02.2020 “White”
NEWS
- #NOEXCUSES Nutrition Challenge starts TODAY!! Get a partner, get measured and your name on the whiteboard. Details HERE
- BRING A FRIEND DAY: This Saturday 1/4
WOD
“White”
5 Rounds:
3 Rope Climbs
10 Toes to Bar
21 Overhead Lunges (45/25)
400 Meter Run
White
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
WOD Guidance & Goals:
Aim to complete rope climbs in 1 minute. Time your breaks between each climb (:10). Complete the toes to bar around :30 and the lunges in 1 minute. Use the run to recover before the next round, except for round 5 push your pace! Target 20-25 minutes.
Post Time to Comments. Compare scores HERE.
BARBELL CLUB
1)Pause back squat + back squat:
10 roundsEvery 2 minutes, perform 1x pause back squat (3 second pause) + 1x back squat. Start at 50-60% and work up to a max for the day.
2)3 Rounds: Max Effort L sit, rest 3 minutes
WOD: Wed 01.01.2020 Happy New Year – CLOSED
Nutrition Challenge Details HERE