BEAST COAST BARBELL: 10/7-10/12
Beast Coast Barbell: “Thicko Mode Cycle” week 7 deload week by Coach Jackson
Tuesday:
Spend 15 mins foam rolling, warming up your legs and over head, practice front squats and jerks with a empty bar for the remaining time.
A) 7×1 power clean @70% of c&j
B) 7×3 push press @60% of c&j
Wednesday:
A) 8×5 OHS (from the rack) @70% of Snatch
Thursday:
A) 8×3+3 snatch deadlift + hang power snatch @60-70% of snatch
Saturday:
A) Spend 15 mins foam rolling, warming up your legs and over head, practice snatch basics and OHS/Snatch balance
B) 5×3 power snatch @60-70%
C) 5×3 back squat @70-80%
WOD: Tue 10.08.2019 “Mary”
#800gChallenge WINNERS!
Congratulations to everyone who participated in The #800gchallenge! Many of you changed chips for carrots, and sandwiches for salads which resulted in more energy and better recovery. We hope from each challenge you learn something new as a piece of the puzzle that is your nutrition journey.
Our winners are Jamal, Ada and Pete who had PERFECT scores!! That’s 24,000 grams of fruits and veggies consumed in the last 30 days. Close behind were Nicole and Anna from Wayland, and Matthew, Mary B, Nikki, Sebastian, Mary D and DM from Acton. Way to go Daybreakers!
NEWS
- THE OPEN: The CrossFit Games 2020 Open has moved earlier in the season and begins THIS 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
“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistols
15 Pull Ups
WOD Guidance & Goals:
Twenty minutes is a longer grind for bodyweight movements. Choose a moderate pace, do smaller sets with short breaks and focus on range of motion. Handstands (kipping) take :10-:15, pistols :30-:45 and pull ups :45-:60. Target 7 rounds.
Post Rounds to Comments. Compare scores HERE.
WOD: Mon 10.07.2019 “Stopping Us”
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
WOD
“Stopping Us”
20-15-10-15-20
Box Jumps (24/20)
Alternating Dumbbell Snatches (50/35)
Burpees
WOD Guidance & Goal:
Aim to complete this workout in 15 minutes. Find a steady pace from the start and stick with it.
Post Time to Comments. Compare scores HERE.
ENDURANCE
10 Rounds
:30 fast, 1 min rest
rest 3 min
10 Rounds
1 min fast, :30 rest
WOD: Sun 10.06.2019 RNG 8am
- 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 on 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?? On 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.
Hero WOD: Sat 10.05.2019 “Bull”
NEWS
- BRING-A-FRIEND DAY: TODAY 10/5 at the 7a and 9a classes! Have your friend(s) sign a waiver (WAYLAND) (ACTON) before they arrive.
- 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 on 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?? On 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
“Bull”
With a partner complete
2 Rounds:
200 Double Unders
50 Overhead Squats (135/95)
50 Pull Ups
1 Mile Run
BULL
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
WOD Guidance & Goals:
With your partner, break double unders, overhead squats and pull ups into any rep schemes you would like with one person working at a time. Run is done 400 meters at a time. Try bigger sets of double unders, sets of 10 overhead squats and sets of 5-10 pull ups. Target 28 minutes.
Post Time to Comments. Compare scores HERE.
WOD: Fri 10.04.2019 “No Excuses”
NEWS
- ROW CHALLENGE: Time to put your rowing skills to the test! Within the month of October (1st-31st) we challenge you to row 20k meters. That’s around 5k per week. Keep your tally on the designated whiteboard.
- BRING-A-FRIEND DAY: TOMORROW 10/5 at the 7a and 9a classes! Have your friend(s) sign a waiver (WAYLAND) (ACTON) before they arrive.
- 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 on 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?? On 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
Front Rack Lunges
5×3, across
“No Excuses”
5 Rounds
15 Russian Kettlebell Swings (70/53)
10 Kettlebell Lunges (70/53)
WOD Guidance & Goal:
Go HEAVY on the front rack lunges. For the kettlebell swings and lunges, choose a weight you can go unbroken for at least the first two rounds. This is a short workout, aim to finish around 5 minutes.
ENDURANCE
6 x 800m, rest 2 min
WOD: Thu 10.03.2019 “No Such Thing”
NEWS
- ROW CHALLENGE: Time to put your rowing skills to the test! Within the month of October (1st-31st) we challenge you to row 20k meters. That’s around 5k per week. Keep your tally on the designated whiteboard.
- #800GCHALLENGE: ENDS TODAY!!! Get your scores on the whiteboard. Winners will be announced Monday 10/7.
- BRING-A-FRIEND DAY: This Saturday 10/5 at the 7a and 9a classes! Have your friend(s) sign a waiver (WAYLAND) (ACTON) before they arrive.
- 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 on 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?? On 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
10 Deadlifts (315/205)
50 Dumbbell Snatches (50/35)
40 Sit Ups
20 Handstand Push Ups
10 Deadlifts
WOD Guidance & Goals:
Use 70% of your 1 rep max for the deadlifts and execute in sets of 2-3 reps. The handstand push ups are kipping (strict to 2 abmats and dumbbell press are scaling options). There are two ways to attack the handstands, start with a larger set then chip away with smaller sets or start/continue with smaller sets and shorter breaks. Steady pace on the burpees, sit ups and snatches. Then pick up the pace on the next set of sit ups and burpees. Handstand push ups, do in smaller sets (shoulders will feel spicy!) and attack the deadlifts. Target 16 minutes.
Post Time to Comments.
WOD: Wed 10.02.2019 “Broken Bicycle”
NEWS
- ROW CHALLENGE: Time to put your rowing skills to the test! Within the month of October (1st-31st) we challenge you to row 20k meters. That’s around 5k per week. Keep your tally on the designated whiteboard.
- #800GCHALLENGE: It’s the final week (ends TOMORROW Thu 10/3) of the #800gchallenge. Get your scores on the whiteboard. Winners will be announced Monday 10/7.
- BRING-A-FRIEND DAY: This Saturday 10/5 at the 7a and 9a classes! Have your friend(s) sign a waiver (WAYLAND) (ACTON) before they arrive.
- 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 on 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?? On 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
10 Rounds
AMRAP 1
Rest 3 Min
WOD Guidance & Goals:
Get uncomfortable! Goal is to keep your RPM at 60+ and be consistent from round to round. You’ll have plenty of time to recover so don’t be afraid to push!
Post Total Cals to Comments.
ENDURANCE
3x600m, :90 rest
3 min rest
3x200m, :90 rest
3 min rest
3x500m, :90 rest
3 min rest
3x200m, :90 rest
BEAST COAST BARBELL: 10/1-10/5
Beast Coast Barbell: “Thicko Mode Cycle” week 6 by Coach Jackson
Tuesday:
Spend 15 mins foam rolling, warming up your legs and over head, practice front squats and jerks with a empty bar for the remaining time.
A) 8×2+1 front squat + split jerk @85-90%
B) 5×10 strict press
C) 5×10 strict dips (use a band if needed)
Wednesday:
A) 5×1 clean & jerk @90%
B) 5×15 per arm single arm row (make it very hard)
Thursday:
A) 5×3+1 hang panda pull + below the knee snatch @80-90%
B) 5×3 snatch balance (weight is not important, quality is priority, you determine the weight)
Saturday:
A) Spend 15 mins foam rolling, warming up your legs and over head, practice snatch basics and OHS/Snatch balance
B) 7×1 Snatch @90%
DAYBREAKERS of the MONTH: Andy + Fergal
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 Andy A
I live with Sharon and our kids Maya (14) and Ryne (10) and our dogs Dillon (5) and Tyra (a million) in Framingham right across the street and town line from a really great family that we all know in Sudbury. I work at Bentley University as a professor of Marketing with a specialty in Creativity. I’ve been coming to DCF for about 5 years, and switched from evening classes to 5:30 AM last Spring.
1- What keeps you coming back to CrossFit each day?
I was trying to come up with a creative answer to this (see my job above) but, honestly, I have to say the same thing that most say: the enthusiastic, friendly and very supportive community and the knowledgeable, attentive and very supportive coaches. Seriously, our coaches are the bomb.
2- Tell us about your upcoming race.
I’ll be completing the BAA Distance Medley (5K, 10K and Half) when I run the Half on October 13. And I will be finishing that if I have to cross the finish line on bloody stumps. Sharon says that she is not going to let me run anything more than 10K after that.
3- What’s the best concert you’ve ever been to?
Musically, probably The Who’s Quadrophenia tour in 1996 (I think). For concert shenanigans any of the many Jimmy Buffett shows I’ve been to. But for pure enjoyment, Ryne’s concerts for the School of Rock.
4- How many tattoos do you have? Do you have a favorite? Is there a story behind it?
Nine. My fave are the flowers on my ribs (ouch). They are my family’s birth flowers: Daisies (Sharon), Daffodils (Maya), Chrysanthemum (Ryne) and Morning Glories (Me). The chrysanthemum took the longest and was the most painful. Which is fitting.
5- What’s your spirit animal (an animal that represents you)?
Obviously I have to go with dogs here. And currently it’s a pit bull/lab mix named Dillon.
About Fergal
1 – What do you do outside of CrossFit?
Outside of Crossfit I am a father of two( Kieran and Hunter) and husband of one( Lindsey). We live in stow. I moved to the states ten years ago to play Gaelic football for the summer then boom, ten years pass in flash, and before I know it I’m waking up at 5am every morning to jump on boxes and climb ropes. I am a master electrician and operate as a one man show, working at mostly in the stow/acton area.
2 – How did you find out about CrossFit and what keeps you coming back?
My Crossfit journey started when my chiropractor and friend( Jamal de Vita) advised that i check out Daybreak. I hadn’t worked out since before my kids were born, and after my first session it showed. Thanks to the coaching and support of Erica, Mel and all the coaches i got rolling. After just three months the impact CrossFit has had on my body and mind has been remarkably. I’m happy to report that Jamal sees a lot less of me in his office and a lot more of me in the gym. You might say that introducing me to daybreak was a bad business decision on his part.
3 – Tell us something we might not know about you?
I was an alter boy for four years, and both of my grandmothers were grooming me for priesthood. This should shock and surprise anyone who has been in my presence for more than 15 seconds. It was possible they wanted me to go this route because I was a quiet kid and stayed out of trouble….. this should also surprise people.
4 – What are you most looking forward to this fall/winter?
I’m looking forward to waking up at 5 every morning with aches and pains, cleaning snow off my van, rolling into Daybreak looking like an extra from the walking dead, and getting a little closer to my goals ever day. Oh! And also another Pats Super Bowl win!