BEAST COAST BARBELL: 6/17-6/22
Monday/Tuesday:
A) Snatch pull+power snatch 5x(3+1 )@80%
B) Snatch balance 4×2 @80%
C) front squat 1×3 @5-10lbs heavier than last week
Wednesday:
A) Clean pull+power clean 5x(3+1) @80%
B) power jerk+split jerk 5x(1+1) @80%
Thursday:
A) build to today’s heaviest weight for complex: 2 cleans+2 front squats+1 jerks
B)superset:
B1) 3×10 strict dips
B2) 3×1:00 Plank (hands)
Saturday:
A) build to today’s heaviest 3 rep below the knee hang snatch
B) build to today’s heaviest back squat single
WOD: Tue 06.18.2019 “Christine”
NEWS
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
- SHOULDER SEMINAR
- Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Space is limited, please sign up at the front desk by Mon 6/24. Admission is free to all Daybreak and Daybreak North members.
WOD
“Christine”
3 Rounds
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
WOD Guidance & Goal:
For the deadlifts, choose a weight that you can do the first set unbroken. If your bodyweight isn’t the right option choose a percentage of your bodyweight. Aim to complete this workout under 15 minutes.
Post Time to Comments. Compare scores HERE.
10 Day Nutrition Challenge: The Kick Off to Summer
THE RULES
What you can eat:
- Vegetables — Lettuce, spinach, kale, brussels, cauliflower, broccoli, peppers, cucumber, carrots, tomatoes, white potatoes, sweet potatoes, corn on the cobb (or fresh off), beets, radishes, celery, etc.
- Proteins — Chicken, turkey, fish, seafood, grass-fed beef/steak, eggs, buffalo, venison, etc.
- Fats — Avocado, guacamole, coconut, oils, olives, nuts, seeds, butter (grass-fed only e.g. Kerry Gold, Kate’s, etc)
- Fruits — Fresh fruit; apples, oranges, berries, watermelon, all melons, bananas, kiwi, grapes, pears, nectarines, peaches
- Grains — Rice and oats
- Dairy — splash of cream in coffee
What you can’t eat:
- Sugar — honey, maple syrup, agave nectar, coconut crystals, artificial sweeteners of any kind (stevia, equal, etc.)
- Fruits — Dried fruit or anything with fruit concentrates (e.g. jams and jellies, juices, etc.)
- Processed Foods — items you cannot make in your kitchen, items with ingredients you cannot find in your kitchen
- Gluten Containing Grains –wheat, barley and rye
- Dairy — milk, cheese, ice cream, cottage cheese, yogurt (UNLESS vegetarian/vegan)
- Legumes — alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soybeans, peanuts, tamarind (UNLESS vegetarian/vegan)
- Soy — soy milk, soy beans (edamame), soy sauce
- Fats — Canola, safflower and hydrogenated oils, peanuts or peanut butter
Exceptions: Pre/Post Workout (within an hour before or after WOD):
- Fuel for Fire
- Protein powder
- Pre-workout powder
DAILY SCORE
If you eat within the parameters of the challenge (veggies, proteins, fats, non-gluten containing grains and fruits), you get a YES for the day. If you don’t, you get a NO. You will record your daily scores to the whiteboard provided.
WINNERS
On June 26th, the challenge will end. The person(s) with the most “Yes” days will win $$$.
WOD: Mon 06.17.2019 “Quarter Past Midnight”
NEWS
- 10 DAY NUTRITION CHALLENGE:
- Monday June 17 through Wednesday June 26th. Sign up at front desk by Monday 6/17.
- 10 Days of no sugar, alcohol or processed foods (anything in a package with ingredients that do not come from nature)
- $10 Entry fee. All money is divided amongst the winners!
- You either adhere to the challenge and earn a “YES” or you don’t have get a “NO”. Yes and No scores, are recorded on the designated whiteboards
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
- SHOULDER SEMINAR
- Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Space is limited, please sign up at the front desk by Mon 6/24. Admission is free to all Daybreak and Daybreak North members.
- Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Space is limited, please sign up at the front desk by Mon 6/24. Admission is free to all Daybreak and Daybreak North members.
WOD
“Quarter After Midnight”
AMRAP 5
200 Meter Row
15 Push Press
Rest 1 Minute
AMRAP 4
3 Strict Pull Ups
6 Push Ups
9 Squats
Rest 1 Minute
AMRAP 3
50′ Bear Crawl
15 Hollow Rocks
Rest 1 Minute
AMRAP 2
Double Unders
Rest 1 Minute
AMRAP 1
Bike for Calorie
WOD Guidance & Goals:
For the AMRAP 5, use 45-50% of your 1 rep max for the push press or a weight that you can cycle 10-15 reps in a row. Target 3 rounds. For the AMRAP 4, target 4-6 rounds. AMRAP 3, target 3 rounds. AMRAP 2, target 150-200 doubles. For the AMRAP 1, ladies target 15+ and guys target 20+
Post Rounds + Reps to Comments.
ENDURANCE
5 min on, 2.5 off
4 min on, 2 off
3 min on, 1.5 off
2 min on, 1 off
1 min on
WOD: Sun 06.16.2019 RNG 8am
- SUMMER RNG
- For our Wayland location, the last day of RNG for the summer will be TODAY 6/16. Acton will continue RNG through June (Wayland welcome to attend!). For the month of July there will be no RNG at either gym. In August, RNG will resume in Acton. Again, Wayland will be welcome to attend RNG in Acton.
- 10 DAY NUTRITION CHALLENGE:
- THIS Monday June 17 through Wednesday June 26th. Sign up at front desk by Monday 6/17.
- 10 Days of no sugar, alcohol or processed foods (anything in a package with ingredients that do not come from nature)
- $10 Entry fee. All money is divided amongst the winners!
- You either adhere to the challenge and earn a “YES” or you don’t have get a “NO”. Yes and No scores, are recorded on the designated whiteboards
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
WOD: Sat 06.15.2019 “Numb”
NEWS
- BARBELL (Acton Only)
- STARTING TODAY SATURDAY 6/15 Barbell will now be at 8am between our regularly scheduled classes!
- Wednesday nights starting 6/19 Greg will be coaching Barbell Club
- SUMMER RNG
- For our Wayland location, the last day of RNG for the summer will be TOMORROW SUNDAY 6/16. Acton will continue RNG through June (Wayland welcome to attend!). For the month of July there will be no RNG at either gym. In August, RNG will resume in Acton. Again, Wayland will be welcome to attend RNG in Acton.
- 10 DAY NUTRITION CHALLENGE:
- MONDAY June 17 through Wednesday June 26th. Sign up at front desk by Monday 6/17.
- 10 Days of no sugar, alcohol or processed foods (anything in a package with ingredients that do not come from nature)
- $10 Entry fee. All money is divided amongst the winners!
- You either adhere to the challenge and earn a “YES” or you don’t have get a “NO”. Yes and No scores, are recorded on the designated whiteboards
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
WOD
“Numb”
3 Rounds:
3 Legless Rope Climbs
6 Push Jerks (225/155)
12 Deadlifts (225/155)
24 Sit Ups
48 Wall Balls (20/14)(10/9)
WOD Guidance & Goal: Break the push jerks into 3/3. Deadlifts should be unbroken. The wall balls are the workout. Start with a big set then chip away. Target 20-25 minutes.
Post Time to Comments. Compare scores HERE.
WOD: Fri 06.14.2019 Team Biathlon
NEWS
- BARBELL (Acton Only)
- STARTING TOMORROW SATURDAY 6/15 Barbell will now be at 8am between our regularly scheduled classes!
- Wednesday nights starting 6/19 Greg will be coaching Barbell Club
- SUMMER RNG
- For our Wayland location, the last day of RNG for the summer will be THIS SUNDAY 6/16. Acton will continue RNG through June (Wayland welcome to attend!). For the month of July there will be no RNG at either gym. In August, RNG will resume in Acton. Again, Wayland will be welcome to attend RNG in Acton.
- 10 DAY NUTRITION CHALLENGE:
- Monday June 17 through Wednesday June 26th. Sign up at front desk by Monday 6/17.
- 10 Days of no sugar, alcohol or processed foods (anything in a package with ingredients that do not come from nature)
- $10 Entry fee. All money is divided amongst the winners!
- You either adhere to the challenge and earn a “YES” or you don’t have get a “NO”. Yes and No scores, are recorded on the designated whiteboards
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
WOD
Team Biathlon
In Teams of 3
Run 3 Miles
Bike 7 Miles
WOD Guidance & Goals:
Here’s how this workout will go down… One athlete will be biking, while one is running and another is resting. The athlete that is running can ONLY do 400 meters and must either rest or bike after running. Switch on the bike whenever you’d like.
Post Time to Comments.
ENDURANCE
Today’s workout OR 3×1 mile repeats, with full rest.
WOD: Thu 06.13.2019 “Bumpy Ride”
NEWS
- BARBELL (Acton Only)
- STARTING THIS SATURDAY 6/15 Barbell will now be at 8am between our regularly scheduled classes!
- Wednesday nights starting 6/19 Greg will be coaching Barbell Club
- SUMMER RNG
- For our Wayland location, the last day of RNG for the summer will be THIS SUNDAY 6/16. Acton will continue RNG through June (Wayland welcome to attend!). For the month of July there will be no RNG at either gym. In August, RNG will resume in Acton. Again, Wayland will be welcome to attend RNG in Acton.
- 10 DAY NUTRITION CHALLENGE:
- Monday June 17 through Wednesday June 26th. Sign up at front desk by Monday 6/17.
- 10 Days of no sugar, alcohol or processed foods (anything in a package with ingredients that do not come from nature)
- $10 Entry fee. All money is divided amongst the winners!
- You either adhere to the challenge and earn a “YES” or you don’t have get a “NO”. Yes and No scores, are recorded on the designated whiteboards
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
WOD
“Bumpy Ride”
3 Rounds of AMRAP 4
27/21 Calorie Row
21 Hang Power Cleans (115/75)
15 Burpee Box Jump Overs (20″)
Rest 4 Minutes
WOD Guidance & Goals:
The goal each round is to finish the chipper and potential make it back to the rower. Complete the row around :90. Choose a weight for the hang cleans that you can cycle 10 in a row.
Post Reps per Round to Comments.
WOD: Wed 06.12.2019 Push Press + Sled/Midline
NEWS
- BARBELL (Acton Only)
- STARTING THIS SATURDAY 6/15 Barbell will now be at 8am between our regularly scheduled classes!
- Wednesday nights starting 6/19 Greg will be coaching Barbell Club
- SUMMER RNG
- For our Wayland location, the last day of RNG for the summer will be THIS SUNDAY 6/16. Acton will continue RNG through June (Wayland welcome to attend!). For the month of July there will be no RNG at either gym. In August, RNG will resume in Acton. Again, Wayland will be welcome to attend RNG in Acton.
- 10 DAY NUTRITION CHALLENGE:
- Monday June 17 through Wednesday June 26th. Sign up at front desk by Monday 6/17.
- 10 Days of no sugar, alcohol or processed foods (anything in a package with ingredients that do not come from nature)
- $10 Entry fee. All money is divided amongst the winners!
- You either adhere to the challenge and earn a “YES” or you don’t have get a “NO”. Yes and No scores, are recorded on the designated whiteboards
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
WOD
Push Press
5×3, across
Sled/Midline
4 Rounds
40 Meter Sled Push (180/135)
1 Minute L-Sit
WOD Guidance & Goals:
For the push press, coaches will help you work up to 85% of your 1 rep max which you will hold across for all 5 sets. The sled/midline is a little cash out to fire up the lungs and work on those beach abs!
Post Weight + Time to Comments.
ENDURANCE
5 Rounds
3 minutes on/ 2 min easy
WOD: Tue 06.11.2019 “Better Not”
NEWS
- BARBELL (Acton Only)
- STARTING THIS SATURDAY 6/15 Barbell will now be at 8am between our regularly scheduled classes!
- Wednesday nights starting 6/19 Greg will be coaching Barbell Club
- SUMMER RNG
- For our Wayland location, the last day of RNG for the summer will be THIS SUNDAY 6/16. Acton will continue RNG through June (Wayland welcome to attend!). For the month of July there will be no RNG at either gym. In August, RNG will resume in Acton. Again, Wayland will be welcome to attend RNG in Acton.
- 10 DAY NUTRITION CHALLENGE:
- Monday June 17 through Wednesday June 26th. Sign up at front desk by Monday 6/17.
- 10 Days of no sugar, alcohol or processed foods (anything in a package with ingredients that do not come from nature)
- $10 Entry fee. All money is divided amongst the winners!
- You either adhere to the challenge and earn a “YES” or you don’t have get a “NO”. Yes and No scores, are recorded on the designated whiteboards
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
WOD
“Better Not”
15-12-9
Sumo Deadlift High Pull (135/95)
Bar Muscle Up
WOD Guidance & Goal:
Choose a weight for the SDHP you can get 5 consecutive reps. Purposefully break SDHP into 3-5 reps to save grip for bar muscle ups. If you’re not doing bar muscle ups (with or without band) do chest to bar or strict pull ups. Depending on your bar muscle ups, this workout should take 7-12 minutes.
Post Time to Comments. Compare scores HERE.