WOD: Thu 10.17.2019 “Stuck In A Dream”
NEWS
- MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? THIS Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.
WOD
“Stuck in a Dream”
50-40-30-20-10
Sit Up
Wall Ball (20/14)
Cash Out… Handstand Practice
WOD Guidance & Goals:
Aim to do the sit ups unbroken and the wall balls break into two sets (more than half then finish the set) for 50, 40 and 30. Sets 20 and 10 go unbroken. Target 13 minutes.
Post Time to Comments.
BEAST COAST BARBELL: 10/4-10/19
Beast Coast Barbell: “Thicko Mode Cycle” week 8 week by Coach Jackson
Tuesday:
A) 5x(1+2+1) clean + front squat + jerk @75/80/80/85/85+%
Wednesday:
A) 5×3 position snatch (floor/below knee/mid quad) @70-80%
B) build to a heavy snatch grip deadlift single
Thursday:
A) 5×3+1 front squat + jerk 70% of c&j
B) 3×2+1 front squat + jerk 80%
C) 3×1+1 front squat + jerk 90%
Saturday:
A) 5×3+1 Snatch pull+snatch @70%
B) 3×2+1 Snatch pull+snatch @75%
C) 3×1+1 Snatch pull+snatch @80%+
WOD: Wed 10.16.2019 “SOS”
NEWS
- MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? THIS Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.
WOD
“SOS”
1K Row
15 Burpees Over The Bar
15 Snatches (135/95)
750 Meter Row
12 Burpees Over The Bar
12 Snatches (135/95)
500 Meter Row
9 Burpees Over The Bar
9 Snatches (135/95)
WOD Guidance & Goals:
Row the 1k and 750m at your 2k pace (moderate), and the 500m at your 1k pace (moderately fast). Burpees, find a steady pace that you can continue to move. The jumps are lateral over the bar. Choose a weight for the snatches that you can do for 3 reps at a time throughout the workout. Target 17 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
4 Rounds
800m run moderate, 100m walk
400m run moderate-fast, 100m walk
200m fun fast, 3 mi nrest
WOD: Tue 10.15.2019 “Burn Out”
NEWS
- PELVIC FLOOR SEMINAR: That’s our professional way of saying we’re offering a FREE clinic to help you control your bladder while exercising (double unders, box jumps, running, heavy lifts), sneezing, coughing, etc. This is open to men and women and will take place TODAY, October 15th at 10:30a in Wayland, Brooke Reilly from Joint Ventures will educate us on how the pelvic floor works, how to strengthen it and will send you home with basic exercises. Sign up at the front desk.
- MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.
WOD
Back Squat
3×5, across
“Burn Out”
50 Medball Cleans (20/14)
25 Jerks (155/105)
50 Medball Cleans
WOD Guidance & Goals:
Coaches will help you work up to 80-85% of your 1 rep max for the first part of the workout. For the metcon, do 30/20 medball cleans then at least a set of 10 jerks. The last set of cleans push to go unbroken. Target 7 minutes.
Post Weight + Time to Comments.
WOD: Mon 10.14.2019 “Bandit”
NEWS
- PELVIC FLOOR SEMINAR: That’s our professional way of saying we’re offering a FREE clinic to help you control your bladder while exercising (double unders, box jumps, running, heavy lifts), sneezing, coughing, etc. This is open to men and women and will take place TOMORROW, October 15th at 10:30a in Wayland, Brooke Reilly from Joint Ventures will educate us on how the pelvic floor works, how to strengthen it and will send you home with basic exercises. Sign up at the front desk.
- MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.
WOD
“Bandit”
3 Rounds
Tabata Bike, Rest 3 Minutes
Tabata Shuttle Sprint, Rest 3 Minutes
WOD Guidance & Goals:
Tabata is 8 rounds, of :20 of work followed by :10 rest. During the :20 of work, go all out! At the end of the 8 rounds, you’ll take a 3 minute rest before moving to the next exercise. The shuttle sprints are performed in 10 meter intervals. Only completed 10 meter intervals count toward your score, no partial intervals (i.e. 5 meters). Record total calories and meters for every round (6 scores)
Post Calories and Meters to Comments.
ENDURANCE
Today’s WOD
WOD: Sat 10.12.2019 “Passerby”
NEWS
- PELVIC FLOOR SEMINAR: That’s our professional way of saying we’re offering a FREE clinic to help you control your bladder while exercising (double unders, box jumps, running, heavy lifts), sneezing, coughing, etc. This is open to men and women and will take place Tuesday, October 15th at 10:30a in Wayland, Brooke Reilly from Joint Ventures will educate us on how the pelvic floor works, how to strengthen it and will send you home with basic exercises. Sign up at the front desk.
- MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.
WOD
“Passerby”
On the 3 Minute for 10 Rounds
1 Squat Clean
2 Front Squats
WOD Guidance & Goals:
Coaches will help you work up to 80-85% of your 1 rep max for this workout. Please keep in mind you will be doing 30 front squats at a heavier weight. Reps should be difficult. You’ll have plenty of time to rest.
Post Weight to Comments.
WOD: Fri 10.11.2019 “Open 20.1”
NEWS
- PELVIC FLOOR SEMINAR: That’s our professional way of saying we’re offering a FREE clinic to help you control your bladder while exercising (double unders, box jumps, running, heavy lifts), sneezing, coughing, etc. This is open to men and women and will take place NEXT Tuesday, October 15th at 10:30a in Wayland, Brooke Reilly from Joint Ventures will educate us on how the pelvic floor works, how to strengthen it and will send you home with basic exercises. Sign up at the front desk.
- MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? NEXT Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.
WOD
“Open 20.1”
10 Rounds
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
WOD Guidance & Goals:
Ground to overhead can be a snatch or clean and jerk. Choose the movement that you can connect the most reps unbroken. Burpees, find a steady and moderately uncomfortable pace and hold it throughout the workout. There is a 15 minute cap.
Post Time to Comments.
ENDURANCE
20 Rounds
:30 fast, 1 min easy
EVENT: Pam’s Run 5K/10K on SUN, OCT 20
PAM’S RUN INFORMATION
WHAT:
Daybreak is rallying its members to come out and get their run on just down the street form our Wayland location. The 7th Annual Pam’s Run has options for anyone who wants to hit the pavement: 5K Run, 5K Walk, 10K Run and Kids’ Fun Run. The 5K and 10K courses traverse neighborhoods in north Wayland, where runners are surrounded by the beautiful colors of autumn in New England. All proceeds from Pam’s Run support Neighbor Brigade.
WHEN: Sunday, October 20, 2019
TIME: On-site registration starts at 8:15a. Gun time for both races is at 10:00a (so you can get your Rise-N-Grind on and STILL make it to the race!)
WHERE: 40 Adams Lane, Wayland, Massachusetts
WOD: Thu 10.10.2019 “Somewhere to Run”
THE OPEN IS HERE!
- The CrossFit Games 2020 Open begins TONIGHT. If you haven’t signed up yet, it’s not too late! In fact, you have until Monday night at 8pm ET to sign up. Friday’s workout will be announced by CrossFit headquarters tonight (Thursday) at 8pm ET . To learn how you can (and should) participate, click HERE or click the Games logo to the right.
- Viewing information for the first workout (20.1) seems to be posted HERE. We’ll get to see two veteran CrossFitters tackle the workout only moments after it’s announced.
NEWS
- PELVIC FLOOR SEMINAR: That’s our professional way of saying we’re offering a FREE clinic to help you control your bladder while exercising (double unders, box jumps, running, heavy lifts), sneezing, coughing, etc. This is open to men and women and will take place NEXT Tuesday, October 15th at 10:30a in Wayland, Brooke Reilly from Joint Ventures will educate us on how the pelvic floor works, how to strengthen it and will send you home with basic exercises. Sign up at the front desk.
- MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? NEXT Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.
WOD
“Somewhere To Run”
10 Rounds:
200 Meter Run
7 Knees to Elbow
WOD Guidance & Goal: Run 200’s at 1 mile PR pace and fight to go unbroken on knees to elbow. Target 15 minutes.
Post Weight and Time to Comments. Compare scores HERE.
WOD: 10.09.2019 “Clarity”
NEWS
- THE OPEN: The CrossFit Games 2020 Open has moved earlier in the season and begins Friday, October 11th. We will be doing the workouts in class on Fridays. To learn how you can (and should) participate, click HERE or click the logo to the right —->
- PELVIC FLOOR SEMINAR: That’s our professional way of saying we’re offering a FREE clinic to help you control your bladder while exercising (double unders, box jumps, running, heavy lifts), sneezing, coughing, etc. This is open to men and women and will take place NEXT Tuesday, October 15th at 10:30a in Wayland, Brooke Reilly from Joint Ventures will educate us on how the pelvic floor works, how to strengthen it and will send you home with basic exercises. Sign up at the front desk.
- MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? NEXT Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.
- HALLOWEEN 5K + FUN RUN: Sunday October 27th at 11am and 12p, come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 7 years. Details and registration are HERE.
WOD
Deadlift
3×5, across
Clarity
3 Rounds
10 Deadlifts (275/180)
50 Double Unders
WOD Guidance & Goals:
Coaches will help you build to 85% of your 1 rep max for the deadlifts. The second workout is very fast! Choose a weight for the deadlift you do can 10 unbroken (75% of the deadlift from above) for the first round. Double unders, your legs will feel like jello from the deadlifts so take a deep breath before you begin. Target 5 minutes.
Post Weight and Time to Comments. Compare scores HERE.
ENDURANCE
4 x 1 mile at 5K race pace, rest 2 min