DAYBREAKERS of the MONTH: Vin + Matthew
About Vin
I work as a Police Sargeant in Natick. My wife Doris and I met at Northeastern University. We will have been married for 22 years come September. Believe me she has put has up with plenty over those years! We have 2 kids- Matt (15) and Emma (16) who is also a DCF member in the summers. I’m embarrassed to say I have been doing CrossFit for almost 10 years. No snickering. One of these years that 6-pack has to happen. You can usually find me at the 5:30pm class (fantastic crew).
1- What keeps you coming back to CrossFit each day?
The kick ass coaches and my fellow members. I love the positivity and humor they all bring.
2- If your life had a theme song, what would it be?
Anything by the late, great Tom Petty.
3- What is the best pizza toppings combination?
If it’s quality pizza then it should be plain, but pepperoni is a good back-up.
4- Do you have any end of the summer plans you are looking forward to?
Both kids will be in camp…woohoo!!! I am also running the Falmouth Road Race.
5- What’s your spirit animal (an animal that represents you)?
Brown Bear
About Matthew
WOD: Thu 08.01.2019 “Open 19.1… kinda”
NEWS
- RNG – Starts THIS SUNDAY 8/4 at 8a in ACTON!
- Barbell – No class this Sat or Mon
WOD
“Open 19.1… Kinda*”
AMRAP 15
19 Calorie Row
19 Wall Balls (20/14)(10/9)
* We inadvertantly swapped the row and wallball for today. In the Open, the workout started with wallballs, the variation we are doing today starts with row. All fitness being equal, you will likely see a small decrease to your score because of the longer cycle time to get the row done versus the wall-balls. However, some of you fitness ninjas may see in an increase because you’re that much gosh darn fitter!
WOD Guidance & Goal: This workout is all about the row. Women, try to hold 800-1000 cal/hour and men hold 1000-1300 cal/hour on the rower. Slow your cycle time on the wall balls and try to use them as the rest. Target 7-8 Rounds.
Post Reps to Comments. Compare scores HERE.
ENDURANCE
30 min – 3 rounds of: 5 easy, 5 moderate
WOD: Wed 07.31.2019 “Lights Out”
NEWS
- RNG: Starting up again THIS SUNDAY 8/4 at 8a in Acton ONLY! Wayland crew is welcome to attend!
- BARBELL: There will be no Barbell Club this Saturday 8/3 or Monday 8/5.
WOD
“Lights Out”
400 Meter Run
15 Hang Squat Snatch (135/95)
600 Meter Run
12 Hang Power Snatch
800 Meter Run
9 Overhead Squats
WOD Guidance & Goals:
Run at a pace you can sustain for all 3 runs. If you do the 400m at an 8 min/mile pace, your 800m should be at the same pace. All barbell movements are performed at the same weight. Choose a weight you can do at least 3 of each movement unbroken. Target 15 min.
Post Time to Comments. Compare scores HERE.
ENDURANCE
400m, :60 rest
2x800m, 2 min rest
400m, :60 rest
3x600m, :60 rest
400m, :60 rest
4x200m, :30 rest
400m, DONE!
WOD: Tue 07.20.2019 “Tongue Tied”
NEWS
- RNG: Starting up again THIS SUNDAY 8/4 at 8a in Acton ONLY! Wayland crew is welcome to attend!
- BARBELL: There will be no Barbell Club this Saturday 8/3 or Monday 8/5.
WOD
“Tongue Tied”
6 Rounds of AMRAP 1:
Burpees
Double Unders
Dumbbell Cleans (50/35)
Rest 1 Minute
WOD Guidance & Goals:
Accumulate as many reps as possible in 1 minute of burpees, then 1 minute doing double under, then one minute doing dumbbell cleans. You’ll rest 1 minute between rounds which will give you time to record reps for each movement (3 scores per round). Choose a weight and pace where you can hit around 15 burpees, 50 double unders and 15 cleans.
Post Reps for each movement to Comments.
BEAST COAST BARBELL: 7/29-8/3
Monday/Tuesday;
A) Emom10: 3 cleans + 1 Jerk @70
B) Every 90 sec for 6 sets: 2 cleans + jerk (floor) @80
C) Every 2 mins for 4 sets: 1 clean + 1 jerk @90%
Wednesday:
A) 5x(3+1+1) Hang snatch (hips) + snatch balance + OHS @70%
B) work up to a heavy power snatch + snatch (full squat) for the day (target 80%+)
Thursday:
A) 3×1 Back squat @90-95%
B) 5×10 Romanian deadlifts (heavier than last week)
Saturday – NO CLASS IN ACTON
A) 3×1 front squat @90-95%
B) 3x(1+1) Snatch Pull + Below knee hang snatch @90%
Optional accessory work #1:
A) 5×3 strict press @55-60% of max jerk/c&J (which ever is higher)
B) 5×10 strict pull up (doesn’t have to be unbroken, but if it takes you more than 3 sets to do 10 pull ups, use a band)
C) 5×10-15 push ups (use plates for deficit push ups if push ups are easy for you )
Optional accessory work #2:
A) 5×20 back extensions + 10 sec hold locked out at the 20th rep (weighted if you can)
B) 5×12 per arm single arm DB row (use a bench for the other arm) heavy as possible for all 12 consecutive reps
WOD: Mon 07.29.2019 “Saucey”
NEWS
- RNG: Rise-N-Grind is BACK this Sunday 8/4 in Acton only
WOD
“Saucey”
With a Partner
2 Mile Bike
100 Weighted Step Ups (35/25)
100 Weighted Sit Ups (35/25)
150 Kettlebell Swings (53/35)
WOD Guidance & Goals:Both partners will bike 1 mile then move to weighted step ups. The step ups are done with a dumbbell in the front rack position. Sit ups are completed with the dumbbell on your chest. Kettlebell swings should be light enough to do 20 unbroken. Do fast sets. As soon as you slow down, hand off the work to your partner. Target 20 min.
Post Time to Comments. Compare scores HERE.
ENDURANCE
10 rounds
plate push (down and back 20m) + 5 burpees
Home WOD: Sun 07.28.2019 “Alley-oop”
3 Rounds
10 Push Ups
10 Leg Lifts
20 Mountain Climbers
10 Dips
10 Side Shuffles per side
20 Jumping Jacks
Run 2 Minutes
Rest 2 Minutes between Rounds
Hero WOD: Sat 07.27.2019 “Glen”
WOD
“Glen”
30 Clean + Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
GLEN
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
WOD Guidance & Goals:
Do sets of 5 clean and jerks to accomplish your 30 reps (4-6 minutes). Do the mile at a moderate pace (5k pace) to feel ready for the rope climbs when you come into the gym. The second mile, pick up the pace! The first 25 burpees will be a recovery from the run. The second set of 25, keep the steady pace you set for the first 25. The third set, pick up the pace. The final 25 burpees go all out! Target 35 min.
Post Time to Comments.
WOD: Fri 07.26.2019 “Antisocial”
WOD
Bulgarian Split Squat
4×10 per side
“Antisocial”
4 Rounds
15 Medicine Ball Cleans (20/14)
15 Hollow Rocks
WOD Guidance & Goals:
Bulgarian split squats are to be completed with a dumbbell in each hand and your back toe on a bench. Do 10 reps on one leg then 10 on the other. Keep the same weight across. The metcon is meant to be short and sweet. Do unbroken medball cleans and big sets of hollow rocks. Target 5 minutes.
Post Weight and Time to Comments.
ENDURANCE
2 mile run for time
WOD: Thu 07.25.2019 “How Do You Sleep?”
WOD
“How Do You Sleep”
3 Rounds
15-12-9
Bike For Calories
Sit Up
Push Up
Rest 3 Minutes Between Rounds
WOD Guidance & Goals:
Go! Go! Go! Move as fast as you can for 15-12-9 and you get 3 minutes of rest to do it again! Target 6 minutes per round.
Post Times to Comments.