WOD: Fri 09.13.2019 “Ultimatum”
NEWS
- INTERNAL TEAM THROWDOW Yes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!
WHEN: Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Knox Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up at the front desk by Monday, September 16! We will then create and post balanced teams.
WOD
“Ultimatum”
On the 3 Minute for 18 Minutes
10 Calorie Bike
20 Kettlebell Swings (53/35)
30 Double Unders
WOD Guidance & Goals:
Finish calories in :50-:60, swings should be unbroken, and link as many double unders as possible. Scaling for double-unders, do half the reps or 45 singles. Target 2-2:30 minute per interval so there is a built in rest.
Post Intervals to Comments.
ENDURANCE
6 sets
200m moderate, 400m fast, 100m easy
:60 rest between sets
WOD: Thu 09.12.2019 “Good as Hell”
NEWS
- INTERNAL TEAM THROWDOW Yes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!
WHEN: Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Know Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up at the front desk by Monday, September 16! We will then create and post balanced teams.
WOD
“Good as Hell”
AMRAP 17
500 Meter Row
21 Sit Ups
15 Chest to Bar Pull Ups
WOD Guidance & Goals:
Row at your 2k pace (men: 1:45-1:55, women: 1:55-2:10). Catch your breath during the sit ups. Then choose a pull up that you can start each set with five consecutive reps. Stick with sets of 3-5 or fast singles. Target 4 rounds.
Post Rounds to Comments.
Hero WOD: Wed 09.11.2019 “Blake”
NEWS
INTERNAL TEAM THROWDOW Yes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!
WHEN: Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Know Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up at the front desk by Monday, September 16! We will then create and post balanced teams.
WOD
“Blake”
4 Rounds:
100′ Overhead Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)(10/9)
10 Handstand Push Ups
WOD Guidance & Goal:
Get ready to grind. Choose a pace and stick with it. Steady pace on the box jumps and target unbroken or 1 break on the wall balls. This workout will take 25-ish minutes.
Post Time to Comments. Compare scores HERE.
Blake
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
ENDURANCE
3 x (4 min easy, 3 min moderate, 2 min hard, 1 min walk)
BEAST COAST BARBELL: 9/9-9/13
Beast Coast Barbell: “Thicko Mode Cycle” week 3 by Coach Jackson
Tuesday:
A) 3×5 front squat @80%
B) 3×2 @85%
C) 1×1 @93%
D) 1xmax reps @75% (try your best)
E) 4 sets of core complex
E1) 1:00 plank/weighted plank (you must be on your hands, no elbow)
E2) :30 side plank (L)
E3) :30 side plank (R)
Wednesday: (Yes squat everything, lol)
A) 5x(3+1) hang clean (knees) + Power jerk @70%-75%
B) 5×3 split jerk @75-80% (from the rack)
C) 4×10 strict Seated DB press (make it hard but not to failure)
Thursday:
A) 5x(5+5) hang snatch + OHS@65%
B) 4×2 below knee hang snatch @70-80%
C) 5X1 snatch deadlift @120%-130%
Saturday:
A) 5x(3+1+1) 3 position clean (hips, above knee, floor) + power jerk+ split jerk @70%
B) 5x(3+1+1) clean pull + clean + jerk to @80%
WOD: Tue 09.10.2019 “Tough Hands”
NEWS
- INTERNAL TEAM THROWDOW
Yes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!
WHEN: Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Know Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up at the front desk by Monday, September 16! We will then create and post balanced teams.
WOD
“Tough Hands”
With a Partner
3 Rounds
60 Deadlifts (155/105)
6/10 Rope Climbs
60 Back Squats (155/105)
WOD Guidance & Goals:
Split reps with a partner anyway/anyhow. Suggestion, do deadlifts in sets of 10, every other rope climb, and sets of 15 for the back squats. Wayland will do 10 rope climbs. Choose a weight for the deadlifts and back squats that you and your partner can do for at least 15 reps in a row. Target 18 minutes.
Courtesy of Grit Athlete
Post Time to Comments.
WOD: Mon 09.09.2019 “Electricity”
NEWS
- INTERNAL TEAM THROWDOWYes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!
WHEN: Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Know Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up at the front desk by Monday, September 16! We will then create and post balanced teams. - #800gChallenge: BONUS POINT WEEK 2
You can get the bonus point for week 2 if you eat at least 50 grams of leafy greens. This new bonus point starts on Monday and runs through next Sunday. Remember, you must hit 800g to be eligible for the bonus point. Leafy green items include all the lettuces, spinach, chard, greens (collards, beet greens), cabbages, fresh herbs like basil or cilantro, arugula, watercress… if it looks like a leaf and it’s green, it counts!
WOD
“Electricity”
On the 3 Minute for 21 Minutes
400 Meter Run
2 x (Hang Power Clean + Power Clean (185/135))
WOD Guidance & Goals:
There is a built in rest to this workout. The run should take around 2 minutes. And the lifts should take :2-:30. Choose a weight that you can complete the 4 barbell movements consecutively while fresh. During the workout you may break up the 2 sets.
Post Weight to Comments. Compare scores HERE.
ENDURANCE
3 Rounds
2 min fast, 1 min rest
400m fast, 1 min rest
1 min fast, 1 min rest
200m fast, 1 min rest
Rest 3 min between sets
WOD: Sun 09.08.2019 RNG at 8am Wayland + Acton
#800gChallenge
BONUS POINT WEEK 2
You can get the bonus point for week 2 if you eat at least 50 grams of leafy greens. This new bonus point starts on Monday and runs through next Sunday. Remember, you must hit 800g to be eligible for the bonus point. Leafy green items include all the lettuces, spinach, chard, greens (collards, beet greens), cabbages, fresh herbs like basil or cilantro, arugula, watercress… if it looks like a leaf and it’s green, it counts!
WOD: Sat 09.07.2019 “Project Redo”
NEWS
- BRING-A-FRIEND DAY: First Saturday of every month, starting this TODAY September, 7th at 7a and 9a classes.
- INTERNAL TEAM THROWDOWYes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!
WHEN: Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Know Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up at the front desk by Monday, September 16! We will then create and post balanced teams.
#800gChallenge
BONUS POINT WEEK 2
You can get the bonus point for week 2 if you eat at least 50 grams of leafy greens. This new bonus point starts on Monday and runs through next Sunday. Remember, you must hit 800g to be eligible for the bonus point. Leafy green items include all the lettuces, spinach, chard, greens (collards, beet greens), cabbages, fresh herbs like basil or cilantro, arugula, watercress… if it looks like a leaf and it’s green, it counts!
WOD
“Project Redo”
7 Rounds
25 Squats
15 Burpees
WOD Guidance & Goals:
Steady Freddy. Take two to three seconds per squat and three to five seconds per burpee. Maintain that pace throughout the workout. The last round see if you have any gas left and hammer down! Target 14 minutes.
Post Time to Comments.
WOD: Fri 09.06.2019 “Rehearsal”
NEWS
- BRING-A-FRIEND DAY: First Saturday of every month, starting this Saturday September, 7th at 7a and 9a classes.
- INTERNAL TEAM THROWDOWYes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!WHEN: Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Know Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up at the front desk by Monday, September 16! We will then create and post balanced teams.
WOD
Power Snatch
5×3, across
“Rehearsal”
3 Rounds
50 Double Unders
10 Power Snatch (135/95)
WOD Guidance & Goals:
Coaches will help you work up to 75-80% of your 1 rep max snatch and hold that same weight across for 5 sets. Your goal today is to keep reps FAST and SNAPPY! For the metcon, use 70% of what you did for the strength. Or, choose a weight that you can do 5 snatches in a row. Target 5 minutes.
Post Weight and Time to Comments.
ENDURANCE
4 x 300m, w/100m easy between
800 moderate, 2 min rest
2 x 500m, w/100m easy
600m moderate, 2 min rest
3 x 400m, w/100m easy
WOD: Thu 09.05.2019 “Gangsta’s Paradise”
NEWS
- BRING-A-FRIEND DAY: First Saturday of every month, starting this Saturday September, 7th at 7a and 9a classes.
- INTERNAL TEAM THROWDOWYes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!
WHEN: Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Know Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up at the front desk by Monday, September 16! We will then create and post balanced teams.
#800gChallenge
We are getting settled into the #800gChallenge®! Do you have that handy one-sheet? It’s got all those answers to the common what about questions? Print one out and stick it on the fridge.
@optimizemenutrition #800gchallenge #puttingametriconquality #healthyeatingwithouttheobsession
Blog Post Link:
https://optimizemenutrition.com/week-1-of-the-800gchallenge-rule-reminders/
WOD
“Gangsta’s Paradise”
With a Partner
4 Rounds
1200 Meter Run
:60 L-Sit
40 Meter Dumbbell Lunge (50/35)
20 Strict Ring Dips
WOD Guidance & Goals:
The 1200 meter run will be done in 300 meter intervals. Only one athlete working at a time. Once the run is completed (5-7 minutes), partners will accumulate :60 of an L or N-sit. The lunges are with one dumbbell, held in the rack position, not resting on the shoulders or hanging by your side. Partners can switch off at any time. Partners will then chip away at ring dips. Target 35 minutes.
Post Time to Comments.