WOD: Wed 09.04.2019 “It Ain’t Me”
NEWS
- #800gCHALLENGE: Started YESTERDAY! Get your scores on the whiteboard. Details HERE
- TEEN CLASSES: Start Tuesday 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND
- BRING-A-FRIEND DAY: First Saturday of every month, starting this Saturday September, 7th at 7a and 9a classes.
#800gCHALLENGE
- WEEK 1 DAILY BONUS POINT
The bonus point for week 1 is anything orange-colored. You can get the bonus point if you eat at least 50 grams of something orange. Remember, you must hit 800g to be eligible for the bonus point. Orange items include carrots, sweet potatoes, oranges, clementines, orange tomatoes, orange peppers, mango, cantaloupe… if it is orange, it counts!
WOD
“It Ain’t Me”
4 Rounds:
20 Sit Ups
10 Front Squats (225/155)
10 Strict Handstand Push Ups
WOD Guidance & Goals:
Sit ups will take :40-:60 per round. Choose a weight for the front squats that you a) clean from the floor and b) do at least 5 reps in a row before placing the bar down. The front squats should feel heavy. Break the strict handstand push ups into 4/3/3 to save your pressing strength for later rounds. You might have to singles by the end. Target 17 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
5 rounds
:90 fast, 2 min mod, 1 min easy
:30 rest
Rest 1 min
8 Rounds
:20 sprint/:40 easy
DAYBREAKER of the MONTH: Tacy + Mary
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 TACY
1.Tell us about yourself outside of Crossfit North. What are your hobbies, tell us about your family.
I live in Maynard MA and go to school as a seventh grade student. From kindergarten to sixth grade I was in Spanish Immersion meaning that every subject except math and ELA were taught in Spanish. I live with my mom, Juliet who is the new manager of Pure Barre West Concord, my dad SeanBaker who also is a crossfitter that works as a tv producer at a company called Mixtape Media and my two sisters James (14) and Harper (10). I started taking Crossfit classes about a year ago and instantly fell in love. My hobbies include soccer, running, swimming, yoga and anything related to cooking. Ever since I was like 6 I loved baking and when I turned 10, my dad gave me the idea to sell my baked goods and make a business around it. Now, I have around 18 clients who regularly order things via email from cakes to donuts to cookies. I am always looking for new customers so if anyone is interested, please email me at [email protected] 🙂 I am currently on the middle school soccer team and I used to be on a competitive swim team for 3 years. Though I really love swimming, I didn’t love the competitive aspect so I stopped. I took yoga classes last Fall and also loved them so I hope to continue. Because of my love of running, I am also going to be on the school track team next spring and am super excited.
2. Tell us about your Crossfit journey so far, what have you learned about yourself, and what keeps you coming back?
A year ago, for my 12th birthday, I asked for a 10 class punchcard for Daybreak and ever since I’ve been super passionate about Crossfit. I started out taking teen classes in Wayland but then I started to come regularly to adult classes in Acton during Summer break. Usually I like to go to the 5:30pm with my dad but if he can’t make it I will bike to the 9:00am. I think one of the reasons I keep coming back to Crossfit is that it’s a form of relaxation for me. I have had some trouble with anxiety in the past and CF has helped me so much. Another reason is because I love the feeling of being strong and healthy. If I can’t make it to Daybreak, I’ll usually go on a run, practice soccer or even do a CF at home workout. Whenever I go to CF and see all the amazingly strong ladies like Mel or Erica, it inspires me to try to be as strong as them someday. What I like about Crossfit is that I can focus on my individual goals, it’s not about finishing first or last, it’s about doing the best I can to be proud of myself.
About MARY
I live with my husband and beagle mix rescue in Maynard and have worked as a realtor in the area for 30+ years. I have one son and soon to add a great daughter in law to the family. I joined Daybreak Crossfit in May of 2018 (thanks to Erica Puglielli). The 8:30 AM class is my “go to”.
1- What keeps you coming back to CrossFit each day?
Absolutely the coaches ~Michele, Mel, Jackson~ and the amazing, welcoming, supportive community of fellow 8:30 AM Daybreak Crossfitters
2- What was the highlight of your summer?
A week on the Cape with family and friends and doing another Falmouth Road Race
3- What song do you feel the absolute urge to sing along with every time you hear it?
Pharrell Williams “Happy” is one of my favorites to sing in the car ~ alone because I don’t have a great singing voice
4- If you had to be on an isolated island with only one book, which one would it be?
Maya Angelou Biography
5- What’s your spirit animal (an animal that represents you)?
Definitely a dog ~ very loyal, love people, friendly
Tue 09.03.2019 “Off Limits”
NEWS
- #800gCHALLENGE: Starts TODAY! Details HERE
- BARBELL CLUB:
- Wayland: Tues at 6:30a and Thurs 6:30p
- Acton: Wed at 6:3op and Sat 8a
- TEEN CLASSES: Start Tuesday 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND
- BRING-A-FRIEND DAY: First Saturday of every month, starting this Saturday September, 7th at 7a and 9a classes.
#800gChallenge
WEEK 1 DAILY BONUS POINT
The bonus point for week 1 is anything orange-colored. You can get the bonus point if you eat at least 50 grams of something orange. Remember, you must hit 800g to be eligible for the bonus point. Orange items include carrots, sweet potatoes, oranges, clementines, orange tomatoes, orange peppers, mango, cantaloupe… if it is orange, it counts!
Welcome to Day 1 of the #800gChallenge®! You can now record your scores on the designated whiteboard at either gym. While you should weigh and measure your fruits and veggies at home or work, you can estimate quantities when eating out or on the road. A simple tip is that 1 cup of many fruits or vegetables is ~100g (except leafy greens which are ~25g/cup). As shown, a closed fist is about the size of a cup. “Lighter” items are closer to 100g/cup and “heavier” items are closer to 160g/cup. Don’t be afraid to “eyeball” it; you will likely be within 20-30 grams. And all that weighing and measuring at home will help make this more accurate over time.
@optimizemenutrition #800gchallenge #puttingametriconquality #healthyeatingwithouttheobsession
Blog Post Link:
https://optimizemenutrition.com/week-1-of-the-800gchallenge-estimating-quantity/
WOD
6 Rounds
15 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
6 Jerks
WOD Guidance & Goals:
15 calories will take :60-:90, And the barbell complex will take around :90-2 minutes to complete. The weight for the barbell complex should be a weight that you can do each individual movement unbroken. During the workout do eleven deadlifts, rest. Do the twelfth deadlift then eight hang power cleans, rest. Do the last hang power clean then 6 push jerks straight. Target 15 minutes.
Post Time to Comments.
WOD: Mon 09.02.2019 “How To Be Human”
NEWS
- TODAY SCHEDULE: 2 Classes, 7a and 9a ONLY at both locations!
- BARBELL CLUB: Started a new 8 week cycle Monday 8/26!! Need to work on olympic lifting technique, build strength or do both? Consistently joining a barbell class will do just that. This week is the perfect time to start! You’ll build on your strength/technique from week to week and see/feel significant results in the next two months.
- Wayland: Tues at 6:30a and Thurs 6:30p
- Acton: Wed at 6:3op and Sat 8a
- TEEN CLASSES: Start Tuesday 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND
- NUTRITION CHALLENGE: Starts TOMORROW 9/3. Details HERE
WOD
“How To Be Human”
50 Double Unders
50 Back Squats (95/65)
50 Sit Ups
50 Double Unders
50 Burpees
50 Push Press (95/65)
50 Double Unders
50 Wall Balls (20/14)
50 Toes to Bar
50 Double Unders
50 Handstand Push Ups
50 Pull Ups
50 Double Unders
WOD Guidance & Goals:
Today’s workout has ALL the movements. Choose a weight for the back squats and push press that you can do 20 reps unbroken. Scale to 25-30 reps for the entire workout, or for movements you know will take longer than 5 minutes. Target 30-35 minutes. Courtesy of CFLP
Post Time to Comments.
ENDURANCE
4x1k, 2 min rest
4x400m, rest :90
4x200m, rest :60
WOD: Sun 09.01.2019 RNG 8a in Wayland + Acton
- TOMORROW SCHEDULE: 2 Classes, 7a and 9a ONLY at both locations!
- BARBELL CLUB: Started a new 8 week cycle Monday 8/26!! Need to work on olympic lifting technique, build strength or do both? Consistently joining a barbell class will do just that. This week is the perfect time to start! You’ll build on your strength/technique from week to week and see/feel significant results in the next two months.
- Wayland: Tues at 6:30a and Thurs 6:30p
- Acton: Wed at 6:3op and Sat 8a
- TEEN CLASSES: Start Tuesday 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND
WOD: Sat 08.31.2019 “Grace”
NEWS
- BARBELL CLUB: Starts a new 8 week cycle TODAY!! Need to work on olympic lifting technique, build strength or do both? Consistently joining a barbell class will do just that. This week is the perfect time to start! You’ll build on your strength/technique from week to week and see/feel significant results in the next two months.
- Wayland: Tues at 6:30a and Thurs 6:30p
- Acton: Wed at 6:3op and Sat 8a
- RISE-N-GRIND: Starts in Wayland TOMORROW SUNDAY 9/1 at 8am!
- LABOR DAY SCHEDULE: 2 Classes, 7a and 9a ONLY at both locations!
- TEEN CLASSES: Start next week 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND
WOD
Clean + Jerk
7×2, across at 90-95%
“Grace”
30 Clean + Jerks (135/95)
WOD Guidance & Goals:
Coaches will help you work up to 90-95% (heavy) of your 1 rep max clean and jerk and you’ll hold that weight across for seven sets. Drop the barbell and reset between each rep. Take at least :60 to recovery between sets. Grace is a burner and ideally should be finished in 5 minutes or less. Use a weight you can cycle through at least 10 reps in a row before having to break. Then chip away at sets of 5 or singles.
Post Weight and Time to Comments. Compare scores HERE.
NUTRITION CHALLENGE: #800gchallenge
#800GCHALLENGE
For those new to Daybreak (and as a reminder for you Daybreak vets), our nutrition challenges are never about crash diets, temporary habits nor unsustainable routines. It’s about educating and exposing you to different ways of eating so that you can choose the best nutritional structure that works into your and your family’s daily routine. In other words, it’s about balance. We’re hopefully creating some new, healthy eating habits that can last you long after the challenge is over.
This is the first time Daybreak is experimenting with the #800gchallenge. EC Synkowski, of Optimize Nutrition, developed the #800gchallenge to improve overall health, performance and recovery of anyone starting or in the midst of their fitness journey. The biggest difference between THIS challenge and past challenges is that there are NO RESTRICTIONS.
Yup, you read that right, no restrictions. The only requirement is that you simply eat 800 grams of fruits and vegetables per day. That’s about six cups of fruits and veggies, and as many leafy greens as you’d like. How will that help you improve your health, weight or performance? Simple. Having to consume such a large quantity of fruits and veggies keeps you full and helps you to make better choices at every meal in order to meet your daily target. Eating “perfect” ALL the time, isn’t realistic and doesn’t have longevity and this challenge allows for those imperfections without penalty.
DETAILS
WEIGH IN GRAMS: On a food scale, weigh fresh, cooked, canned or frozen, fruit and vegetables and keep a tally in a notebook or on your phone. By the end of day, total grams must equal eight-hundred grams. If you don’t have a food scale, you can measure out six cups of fruits and vegetables per day. Leafy greens are not included as part of the six cups.
VEGETABLES:
cucumber, squash, zucchini, cauliflower, broccoli, potatoes (sweet, Japanese yam, white, purple, yellow), peppers (without the seeds), green beans, snap peas, brussel sprouts, corn on the cob or kernels (not popcorn), peas, beans, tomato (salsa and sauce count without added sugar)
FRUITS (LESS THE PIT, PEEL or CORE):
apple, peaches, nectarines, grapes, blueberries, strawberries, raspberry, pears, mango, grapefruit, oranges, kiwi, banana, avocado, coconut, olives
THE FOLLOWING DO NOT COUNT TOWARDS YOUR GRAM TOTAL:
dried fruit/veg, processed or packaged foods (potato chips, french fries), pit or core or peel that is not consumed, fruit/veg juices, coconut flakes
For an easy print out with all the details click HERE
CHALLENGE DATES
Challenge Runs:
Start of Tue 9/3 through end-of-day Thu 10/3
KEEPING SCORE
Potential Daily Points – 4-5
- 800+ GRAMS: 4 Points
- DAILY BONUS (changes weekly): 1 Point
The top Daybreakers with the most POINTS wins a little sumthin’ sumthin’ from Daybreak.
WOD: Fri 08.30.2019 “Row OR Run Cindy”
NEWS
- BARBELL CLUB: Starts a new 8 week cycle TODAY!! Need to work on olympic lifting technique, build strength or do both? Consistently joining a barbell class will do just that. This week is the perfect time to start! You’ll build on your strength/technique from week to week and see/feel significant results in the next two months.
- Wayland: Tues at 6:30a and Thurs 6:30p
- Acton: Wed at 6:3op and Sat 8a
- RISE-N-GRIND: Starts in Wayland THIS SUNDAY 9/1 at 8am!
- LABOR DAY SCHEDULE: 2 Classes, 7a and 9a ONLY at both locations!
- TEEN CLASSES: Start next week 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND!
WOD
3 Rounds
1K Row OR Run
WOD Guidance & Goals:
YES, you choose! 1K run OR a 1k Row (3:30-4:30) followed by 5 rounds of “Cindy” which is 5 pull ups (no kipping), 10 push ups and 15 air squats. Each round of “Cindy” takes :30-:60. Target 22 minutes.
Post Time and Row/Run to Comments.
ENDURANCE
Today’s workout
WOD: Thu 08.29.2019 “Lover”
NEWS
- BARBELL CLUB: Starts a new 8 week cycle TODAY!! Need to work on olympic lifting technique, build strength or do both? Consistently joining a barbell class will do just that. This week is the perfect time to start! You’ll build on your strength/technique from week to week and see/feel significant results in the next two months.
- Wayland: Tues at 6:30a and Thurs 6:30p
- Acton: Wed at 6:3op and Sat 8a
- RISE-N-GRIND: Starts in Wayland THIS SUNDAY 9/1 at 8am!
- LABOR DAY SCHEDULE: 2 Classes, 7a and 9a ONLY at both locations!
- TEEN CLASSES: Start next week 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND!
WOD
“Lover”
4 Rounds
50′ Handstand Walk
20 Toes to Ring
10 Strict Ring Dips
5 Box Jumps (30/24)
WOD Guidance & Goals:
Bodyweight madness! Scaling options for handstand walks are attempts or 5 wall walks. Toes to rings are easier than toes to bar, give them a try! A bigger, slower kip is key. For ring dips, use a band or do jumping ring dips and finish with jumping to a challenging height for the box jumps. Target 12-15 minutes.
Post Time to Comments.
WOD: Wed 08.28.2019 “Ransom”
NEWS
- BARBELL CLUB: Starts a new 8 week cycle TODAY!! Need to work on olympic lifting technique, build strength or do both? Consistently joining a barbell class will do just that. This week is the perfect time to start! You’ll build on your strength/technique from week to week and see/feel significant results in the next two months.
- Wayland: Tues at 6:30a and Thurs 6:30p
- Acton: Wed at 6:3op and Sat 8a
- RISE-N-GRIND: Starts in Wayland THIS SUNDAY 9/1 at 8am!
- LABOR DAY SCHEDULE: 2 Classes, 7a and 9a ONLY at both locations!
- TEEN CLASSES: Start next week 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND!
WOD
“Ransom”
3 Rounds
400 Meter Run
15 Thrusters (135/95)
21 Inverted Burpees
WOD Guidance & Goals:
Run the 400’s :10 slower than your 1 mile PR pace to save energy and your legs for thrusters. Choose a weight for the thrusters that you can do for 10 reps unbroken. Then roll through the inverted burpees, catching your breath before the next round. Target 18 minutes.
Post Time to Comments.
ENDURANCE
3 Rounds
1 x 600m, :90 rest
2 x 400m, :60 rest
1 x 200m, 2:00 rest