Hero WOD: Fri 12.13.2019 “Nate”
NEWS
- TUESDAY 12/17 – There will be NO 6:30PM Class due to a Coaches appreciation event.
WOD
“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
WOD Guidance & Goal: Challenge yourself on the technical gymnastics movements today. And go heavy on the kettlebell swings. If you’re working on muscle ups or handstand push ups, target 8-10 rounds. If you’re proficient at all of these movements target 15-20 rounds.
Post Rounds to Comments. Compare scores HERE.
About Nate:
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
ENDURANCE
4 rounds
600m moderate, 400m easy, 200m sprint
Rest 3 min
BARBELL CLUB
Courtesy of Burgener Strength
1) Power clean
10 rounds – on the min
1x power clean (work up to a max for the day)
2) 10 rounds – on the :30 seconds
3x power clean (70% or a weight that is hard, but doable)
3) Deadlift: 55%x 5, 65%x 5, 75%x5.
WOD: Thu 12.12.2019 “Open 17.1”
NEWS
- TUESDAY 12/17 – There will be NO 6:30PM Class due to a Coaches appreciation event.
WOD
“Open 17.1”
10 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24/20)
20 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24/20)
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24/20)
40 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24/20)
50 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24/20)
*20 Minute Cap
WOD Guidance & Goals:
Find a steady pace and stick to it! Choose a weight for the snatches that you can do for 20 unbroken. Target 15 minutes.
Post Time or Reps to Comments. Compare scores HERE.
WOD: Wed 12.11.2019 “Perfect Occasion”
NEWS
- TUESDAY 12/17 – There will be NO 6:30PM Class due to a Coaches appreciation event.
WOD
“Perfect Occasion”
50 Calorie Bike
then
3 Rounds
5 Hang Cleans (185/135)
50 Sit Ups
then
50 Calorie Row
WOD Guidance & Goal:
Complete Bike in 3:30-5 minutes. Choose a weight you can cycle 3 reps in a row (heavy). Push pace on the sit ups. The row is the last exercise, get after it (2:30-4 min). Target 12 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
3x1k, 2 min rest
BARBELL CLUB
Courtesy of Burgener Strength
1) Front squat
Work up to a 2 RM
2) 3 Rounds
10 strict toes to bar
rest :60
12 weighted ghd back extensions (45/25)
rest :60
WOD: Tue 12.10.2019 “Mask Off”
WOD
“Mask Off”
4 Rounds
400 Meter Run
50 Lunges
WOD Guidance & Goals:
Run 400’s :05-:10 slower than your 1 mile PR pace. Lunges are alternating, 25 per side. Use the first 50 meter of every run to shake out your legs from the lunges, then get moving! Target 12 minutes.
Post Time to Comments.
BARBELL CLUB
1) Clean and jerk: 10 rounds – Every 2 minutes, complete:
-1x clean and jerk (work up to a max for the day)
2) Push press: 55%x 5, 65%x 5, 75%x5.
WOD: Mon 12.09.2019 “Ninja Wind”
WOD
“Ninja Wind”
AMRAP 4:
5 Bar Muscle Ups
5 Front Squats (165/115)
Rest 2 minutes
AMRAP 4
125 Double Unders
10 Shoulder to Overhead (165/115)
Max Toes to Bar in Remaining Time
WOD Guidance & Goal:
For part 1, do 10 chest/chin over bar pull ups as a scale for bar muscle ups and front squats should be unbroken but difficult (75% 1 rep max). Target 3+ rounds. Part 2, 125 singles or 30 attempts at double unders. Get at least 3-5 shoulder to overhead before having to put the bar down (around 80% 1 rep max). Target 12+ toes to bar
Post Reps + Reps to Comments. Compare scores HERE. NOTE: We’ve done this workout at 185/135 in the past, so keep that in mind when comparing scores.
ENDURANCE
4 sets
200m fast, 100m easy
200m fast, 100m easy
200m fast, 100m easy
rest 4 min
BARBELL CLUB
Courtesy of Burgener Strength
1) Snatch: 10 rounds – Every 90 seconds, complete:
1 snatch (work up to a max for the day)
2) Back squat: 55%x 5, 65%x 5, 75%x5.
3)3 rounds:
10 weighted back extensions
rest 90 seconds
60 second Zercher rack hold (AHAP)
rest 90 second
WOD: Sat 12.07.2019 “DT”
WOD
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Women’s weight: 105
Men’s weight: 155
WOD Guidance & Goal:
Each movement you should be able to do unbroken if you were fresh. One of the 3 movements will be your limiting factor when it comes to choosing a weight. Target 10 minutes.
Post Time to Comments. Compare scores HERE.
BARBELL CLUB
Courtesy of Burgener Strength
1) Pause back squat: In 10 minutes, work up to a heavy (not max) single.
2) Overhead squat: 10 rounds – Every 2:00, complete:
-3x overhead squat (Work up to a max for the day)
3) Bench press: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps.
4) 3×25 GHD Sit Ups
WOD: Fri 12.06.2019 “Carnage”
WOD
“Carnage”
400 Meter Run
100 Wall Balls (20/14)
75 Burpees
50 Calorie Bike
25 Toes to Bar
400 Meter Run
WOD Guidance & Goal:
GRINDER! Choose a pace that you can maintain for 20-25 minutes. Easy first run followed by a big set of wall balls. Smaller sets after that, but time your rests. You can always do one more burpee. Try to complete the bike in 3-5 minutes. Toes to bar chip away. And SMASH your final run.
Post Time to Comments. Compare scores HERE.
ENDURANCE
3 rounds:
600m (50m sprint, 100m easy, 50m sprint, 100m easy, 50m sprint, 100m easy, 50m sprint, 100m easy)
rest 3 min
BARBELL CLUB
Courtesy of Burgener Strength
1) Power snatch: 10 rounds – Every 60 seconds, perform:
1x power snatch (work up to a max for the day)
2) 10 rounds (minutes) – Every 30 seconds, perform:
3x power snatch (60-70% or a weight that is hard, but doable)
3) Deadlift: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps.
DAYBREAKER of the MONTH: Rahul + Neel
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 Rahul
My two girls (Myra and Rhea) , my wife Megha and I call Wayland home. We have been living here for the last 5 years after moving cities and continents earlier in our lives having spent time in Cambridge, London, San Francisco, Mumbai and Johannesburg, SA! Megha and I met during undergrad college in India and have been married for close to 15 years. My work life has primarily been in consulting and scaling up data analytics businesses (hence all the travel) and I currently work at a consulting company in Boston called Bain Consulting as a GM for one of their practices.
I got introduced to CrossFit by Megha (well, it took one year of pursuing and me coming up with excuses for not joining) but after week 1 I couldn’t stop coming back (no matter how sore I was) and have been doing it for the past 15 months usually coming in for the 6:30 am class.
1- What keeps you coming back to CrossFit each day?
CrossFit has had a game changing dramatic (and positive) influence on my lifestyle helping me get more daily discipline into my exercise routine and diet. I think everyone should try it! Suggestion for a holiday product – Daybreak gift cards!! I know we all hear this but this is really true that being a part of the Daybreak community has been fantastic, learning from my coaches and also everyone who come to the classes makes it easy to show up every-day.
2- Do you have a favorite holiday movie? (Or one that your girls make you watch over and over again?)
The girls (and that includes Megha!) are completely into the Harry Potter movies – on our trip last year to LA the highlight was to get to the hotel early every night because they were showing Harry Potter moves through the week! And we have the DVDs at home but still!! For me recently it has been the Marvel universe movies – we collectively got into following them and I can see this Christmas holiday it might just replace the Harry Potter movies!
3- What is your favorite part of the holiday season? What’s your least favorite?
Favorite has to be – good chipper workout on Saturdays followed by afternoon naps (feels kind off well deserved!) We try to visit a new destination every holiday season so that’s gotta be the favorite part. This year we are doing Germany (Bavaria including the Christmas markets in Nuremberg and Munich so should be fun!) Least favorite has got to be day 1 back at work, actually it’s a double whammy if the first day of work is the first day of school
4- Are you making any New Years resolutions this year?
I have never really done well with NY resolutions. Tend to last not more than 24 hours, if they are after a few glasses of wine then I don’t recollect any of the resolutions (or completely refute when I am reminded of them.) This year might be the usual – stay off sugar, eat more-healthy. Well actually one resolution from 2017 I did accomplish – joining CrossFit!!
5- What’s your spirit animal (an animal that represents you)?
So I took the quiz and apparently my spirit animal is a Wolf! I am wearing three layers of clothes as I write this with the snow storm today so really don’t think the quiz was right!
About Neel
1 – Tell us about yourself outside of Daybreak CrossFit North.
I grew up in Long Island, NY until my parents moved to Maine in 2008. I actually never really spent anytime living in Maine as I finished my senior year in Virginia and then went to WPI for college after. I did spend the summers home in Maine; however, my time was mostly spent working with my parents as we owned a Liquor Store in Old Orchard Beach. After I graduated from WPI, I commissioned into the US Army. After 4 years active, I decided to leave since it was hard trying to find a base where my now wife, Julie, could also find a job. I currently work as a Project Engineer for the Department of Veteran Affairs at the West Roxbury Campus. We currently do not have any kids, however are planning to have them in the near future. We do have a lovely 9 year-old cat named Aggie.
2 – Tell us about your CrossFit journey so far, what have you learned about yourself, and what keeps you coming back?
I started CrossFit back in 2016 since I hated going to gym alone. Since I started my first class, I was automatically hooked. I enjoyed the drive to push yourself to the max during each workout, as well as then trying to beat your own time on repeat workouts. From doing CrossFit, I have learned that anytime I think I cannot do another round/rep and I look up and see everyone pushing just as hard, it allows me to dig deeper and complete that round/rep. As for what keeps me coming back, it has always been the other classmates that I have met and the camaraderie that we all have to support to each other during the workouts.
3 – Tell us something that would surprise us to hear you’ve done.
Last year, I joined my colleagues running team for the Reebok Ragnar Cape Cod run. What I didn’t know until after I had paid for my registration, was that it was a 200-mile overnight running relay starting in Hull, MA and finishing in Smuggler’s Beach, MA, completed in 2 days with teams of only 12 people. My colleague told me we were just running for fun and not competing for time. This of course did not happen as my group was extremely competitive and we actually finished 17th in our division of 203 teams. We are planning to run it again in 2020 and beat our previous time of 25:58:35.
4 – What are you looking forward to over the holiday season?
I am a foodie at heart, so I am really looking forward to all the different food options during the holiday season. The only downside is that I’ll have to work to as hard during each workout so I can indulge accordingly.
WOD: Thu 12.05.2019 “Smells Like Teen Spirit”
WOD
“Smells Like Teen Spirit”
EMOM 24:
Min 1: 5 Hang Snatches (135/95)
Min 2: 40 Double Unders
Min 3: 5 Hang Clean and Jerks (135/95)
Min 4: 15 Calorie Row
WOD Guidance & Goals:
Minute one, choose a weight for snatches that you can do the set of 5 in 3/2 reps. Minute two, complete double unders (attempts or singles) in :35-:45. Minute three, choose a weight for clean and jerks that you can do for 5 consecutive reps. Minute four, complete row in :50.
Post Weight/Reps/Modifications to Comments. Compare scores HERE.