WOD: Thu 03.07.2019 “These Days”
NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8a
WOD
5×3, across at 75-80%
42-30-18 Medball Cleans (20/14)
21-15-9 Toes to Bar
WOD Guidance & Goal: Coaches will help you to build to 75-80% of your 1 rep max squat clean. You’ll then stay at that weight for 5 sets of 3 reps. For the metcon, try to do the medball cleans unbroken and the toes to bar try to do in big sets before chipping away. Target 8-10 minutes.
Post Weight and Time to Comments.
WOD: Wed 03.06.2019 “Body”
NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8am
WOD
“Body”
5 Rounds:
10 Calorie Row
15 Kettlebell Swings (70/53)
20 Meter Handstand Walk
30 Sit Ups
WOD Guidance & Goal: Push your pace! Women try to hold 1000+ cal/hour, and men try to hold 1300+ cal/hour. For kettlebell swings choose a weight you can do all 15 swings unbroken for the first rounds and then 10/5 for remaining rounds. Handstand walks, aim for large distances or chip away. Scaling options are shoulder taps or wall walks. Target 17 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
3 sets: 1 mile (equal work:rest)
WOD: Tue 03.05.2019 “Darkside”
NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8am
WOD
“Darkside”
10-8-6-4-2 Bar Muscle Up
20-16-12-8-4 Box Jumps (24/20)
WOD Guidance & Goal: Two ways to attack the bar muscle ups, big sets or do sets of 2 from the start. Box jumps, find a fast pace but minimize rest. Target 10 minutes.
Post Times to Comments.
Beast Coast Barbell: 3/4-3/9
Monday 3/4 & Tuesday 3/5:
A) 8×2 hang snatch (knees) @75-85%
B) 3x Max effort snatch pull @110%
Wed 3/6:
A) 5×2 below knee snatch @80%
B) 5×3 tempo back squat (5 sec tempo down, normal up) @80-85%
Thur 3/7:
A) 8×1+2 Hang clean (knee) & Jerk
B) 3xmax effort clean pull @1rm clean and jerk
Sat 3/9:
A) 8 sets 3 position clean @75-80%
B) 5 sets 20 back extensions (rest 3 mins between sets)
SCHEDULE UPDATE: No AM Classes. First Class 12:30p
NEWS
**Due to to inclement weather there will be no 5:30a and 6:30a classes for Acton and Wayland. As well as no 9a in Acton and no 8:30a and 9:30a for Wayland. First class will be 12:30p in Wayland. All afternoon and evening classes are ON!
WOD: Mon 03.03.2019 Bench + “Thunderclouds”
NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8am
WOD
7-5-3
20 Calorie Bike
30 Snatches (135/95)
WOD Guidance & Goal: For the bench press, you’ll work up to 70% for the 7 reps, 80% for the 5 reps and 90% for the 3 reps. For the metcon, The bike will take 1-2 minutes and the snatches 4-6 minutes. When fresh, you should be able to do 5 consecutive snatches. There will be a 10 minute cap.
Post Weight and Time to Comments.
ENDURANCE
3 Rounds
4 min moderate, :30 hard, 1 min easy
DAYBREAKERS of the MONTH: Heather + Lisa
About Heather
About Lisa
My husband Mark and I moved to Concord 2 years ago once I accepted the Director of Sales position at Concord’s Colonial Inn. We’ve been married for 34 years and have two daughters who are newly married and live in NYC and OKC. So, we are fairly new to being empty nesters. We have an adorable bishon-poodle, Zoey, who is 12 years old.
1 – Tell us about your CrossFit journey so far, what have you learned about yourself, and what keeps you coming back?
When I moved to Concord I tried several gyms, but, I didn’t love any of them. When CrossFit opened nearby, it was the last gym option for me to try. With an injured shoulder and having no flexibility and being over 50, I wasn’t sure if CrossFit was right for me. Long story short, I was not a natural, and it took some time for me to feel comfortable with the 15 pound bar. Walking backwards up the wall for the first time was one of the scariest things for me to do! I couldn’t even think about keeping track of my score. I was just happy to finish the WOD.
Eventually I started getting the hang of it…I think. I really look forward to the 5:30am class, as it’s ideal to jump-start my day. It gives me the energy I need to keep pace with my colleagues who are at least 25 years younger than me. The members of Daybreak CrossFit are always positive & happy to see each other, and no one judges you. They encourage you to do your best. Erica & Mel and their staff are amazing, well-trained coaches who have made a big impact in my everyday world.
2 – Also, what is your favorite CrossFit moment so far?
One day I realized my shoulder didn’t have any pain or soreness. I was able to add on weight to the bar. It’s taken 3 years for my shoulder to heal, and I believe the CrossFit warm up stretches and WOD’s have been most instrumental in the healing process. My 2nd favorite CrossFit moment was when I did a double under! I was so excited because I never thought I would get it.
3 – What’s one of your guilty pleasures outside of Daybreak?
I really love Brigham’s Chocolate Chip Ice Cream! At night, I enjoy sneaking a few bites especially when I need a sugar fix.
WOD: Sat 03.02.2019 “Make You Furious”
NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8am
WOD
“Make You Furious”
In Teams of 3:
240 Calorie Bike
160 Burpees
80 Strict Pull Ups
WOD Guidance & Goal: Athletes will start at all three stations. Accumulate reps and rotate stations whenever your team is ready. Move quickly and keep rotations fairly short. Only one person at each station.
Post Time to Comments. Compare scores HERE.
WOD: Fri 03.01.2019 Open 19.2
NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8am
WOD
“Open 19.2”
With a running clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans
25 toes-to-bars
50 double-unders
13 squat cleans
If completed before 8 minutes proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans
If completed before 12 minutes proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans
If completed before 16 minutes proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans
Stop at 20 minutes.
Men’s Weight: 135/185/225/275/315
Women’s Weight: 85/115/145/175/205
WOD Guidance & Goal: Hint for choosing weights: First round choose a weight you can do for 4-5 unbroken reps, round two 3-4 unbroken reps, round three 2-3 unbroken reps, round four 1-2 reps and round five, singles. To manage grip, do toes to bar in 15-10 or 10-5-5-5 and double unders try to do unbroken.
Post Reps to Comments. Compare scores HERE.
ENDURANCE
5x500m, rest 2 min
WOD: Thu 02.28.2019 “Diamonds and Coal”
NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8am
WOD
“Diamonds and Coal”
AMRAP 15
With a Partner
1 Round of DT
Bike for Calories
WOD Guidance & Goal: Partner 1 will do one round of “DT” – 12 Deadlifts, 9 Hang Cleans, 6 Jerks (155/105), while partner 2 bikes for calories. They’ll switch once partner 1 has completed one round. Continue this cycle until 15 minutes is up! Choose a weight for “DT” you can do unbroken for 1 round.
Post Calories to Comments.