WOD: Tue 10.01.2019 “Without You”
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 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
“Without You”
3 Rounds:
400 Meter Run
21 Box Jumps (24/20)
12 Cleans (165/115)
WOD Guidance & Goal:
Run the 400’s :10-:20 slower than your 1 mile PR pace (uncomfortable but not a sprint). Catch your breath on the box jumps. Jump up, breath at the top then step down. When your second foot hits the floor plan to jump right back up to keep you moving forward. Choose a weight for the cleans you can do for 3 sets of 4 consecutive reps and by the last round fast doubles and triples. Target 12-15 minutes.
Post Time to Comments. Compare scores HERE.
Mon 09.30.2019 “It Won’t Kill Ya”
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 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
“It Won’t Kill Ya”
30-20-10
Row For Calorie
Dumbbell Thrusters (45/35)
Toes to Bar
WOD Guidance & Goals:
Strategy for this workout…Keep moving!! Start with a moderate pace on the rower. As soon as you finish your calories get 10 thrusters unbroken. Keep doing sets of at least 10 for the rest of the workout. Start toes to bar in larger sets then chip away in sets of 3-5 to manage grip. Sprint on the final round. Target 15 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
6 sets (:90 easy, :45 fast)
WOD: Sat 09.28.2019 “Heartless”
NEWS
- ROW CLINIC: TODAY at 10a in Acton
WOD
EMOM 20
4 Chest to Bar Pull Ups
1 Squat Cleans (225/155)
1 Front Squat
WOD Guidance & Goals:
On the minute, complete 6 burpees, 4 chest to bar pull-ups (scale: chin over bar, 2 strict or 4 ring rows), 1 squat clean and 1 front squat (at 75% of your 1 rep max squat clean). Then repeat for 19 more rounds.
Post Score to Comments.
WOD: Fri 09.27.2019 “HandClap”
NEWS
- ROW CLINIC: Tomorrow at 10am in Acton
WOD
5-4-3, ascending
4 Rounds
10 Dumbbell Push Press (50/35)
200 Meter Run
WOD Guidance & Goals:
Coaches will help you work up to 65, 75 nad 85% of your 1 Rep Max, for the push press sets. For the metcon, choose a weight for the push press that you can do for 5 reps in a row. Target 6 minutes.
Post Weight and Time to Comments.
ENDURANCE
1mile warm up
20x50m sprint, walk back to start
1 mile cool down
WOD: Thu 09.26.2019 “Coming Up Easy + Assault Bike Lunge”
NEWS
- ROW CLINIC: This Saturday in Acton at 10am
WOD
“Coming Up Easy”
21-15-9
Overhead Squat (115/75)
Toes to Bar
Then
“Assault Bike Lunge”
40/30 Calorie Bike
100′ Overhead Walking Lunge (53/35)
WOD Guidance & Goal:
Both workouts are fast!! Aim to complete both workouts around 5-7 minutes. Choose a squat weight you can do at least 7 reps straight. And a lunge weight you can do 25 feet without placing the kettlebells down.
Post Times to Comments. Compare scores HERE.
BEAST COAST BARBELL: 9/23-9/28
Beast Coast Barbell: “Thicko Mode Cycle” week 5 by Coach Jackson
Tuesday:
A) 5×3 power jerk @75-80%
B) 8×1 split @85-90%
C) 3xME Strict D.B. press (you choose the weight, we going for reps BABY, this is the second week, try beat last weeks best set)
Wednesday: (Yes squat everything, lol)
A) 5x(2+1) below knee hang clean + Split jerk @75-80%
B) 5×1 clean & jerk @85%
D) 3×1:30-2:00 weighted plank/plank (if 1:30 was easy/doable last week, aim for 2:00 this week.)
Thursday:
A) 5x(3+3) hang snatch + OHS@80%
B) 4×2 below knee hang snatch @85%
C) 5X1 snatch deadlift @160%-170%
Saturday:
A) 3x3front squat @80%
B) 3×1 @90%
C) build to new one rep max
D) 1xmax reps @70% of your new 1RM, if no PR today, use your old 1RM (try your best)
WOD: Wed 09.25.2019 Bench + Sumo Deadlift
NEWS
- Row Clinic: THIS Saturday the 28th at 10a. Sign up at front desk.
WOD
Bench
3×10, across
Sumo Deadlift
3×10, across
WOD Guidance & Goals:
Coaches will help you build to to 80% for the bench and 70% for the sumo deadlift.
Post Weight to Comments. Compare scores HERE.
ENDURANCE
2 mile hill run
WOD: Tue 09.24.2019 “Annie Takes a Row”
NEWS
ROW CLINIC: This Saturday 9/28 at 10am in Acton. Sign up at the front desk!
WOD
“Annie Takes a Row”
1K Row
50-40-30-20-10
Double Under
Abmat sit Up
1K Row
WOD Guidance & Goals:
The first row should be at a moderate pace. Do not go out guns blazing! Do the double unders in as few sets as possible and push your pace on the sit ups. The final 1k row, go all out! Target 15 minutes.
Post Time to Comments. Compare scores HERE.
WOD: Mon 09.23.2019 “Games 2019 Event 1”
NEWS
- ROW CINIC: This Saturday the 28th at 10am in Acton. Sign up at the front desk by Wednesday!
WOD
“Games 2019 Event 1”
4 Rounds
400 Meter Run
3/6 Legless Rope Climbs
6 Snatch
WOD Guidance & Goals:
Use the four-hundred meter runs as a recovery (5k pace). Take your time between legless rope climbs (six in Wayland) to allow your grip to recover. And YOU CHOOSE your weight for the snatches! Fresh, you should be able to connect 2-3 in a row. Power OR squat, it’s up to you! Target 16 minutes.
Post Time to Comments.
ENDURANCE
7 rounds
1 min hard, 2 min moderate, 1 min walk
