WOD: Sat 02.09.2019 “Open 16.2”
NEWS
- TODAY: Beast Coast Barbell in Acton at 10a
- TOMORROW: Self Defense Clinic in Acton at 10a IS AT CAPACITY!
WOD
Open WOD 16.2
With a running clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans
If completed before 4 minutes proceed to:
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.
WOD: Fri 02.08.2019 “Erase Your Social”
NEWS
- Beast Coast Barbell: Starts at North this week! Wednesday nights at 6:30p and Saturday mornings at 10a
- Self Defense Clinic: This Sunday 2/10 at 10a at North. IS FULL!
WOD
“Erase Your Social”
With a partner
3 Rounds:
60 Calorie Bike
60 Dumbbell Snatches (50/35)
10 Legless Rope Climbs
WOD Guidance & Goal: Move quickly. Once your pace starts slowing down on the bike or the snatches, switch off with your partner. Rope climbs, do singles.
Post Time to Comments. Compare scores HERE.
ENDURANCE
6 sets
2 min moderate, 1 min fast, 1 min easy
WOD: Thu 02.07.2019 “Open 15.5”
NEWS
- Beast Coast Barbell: Starts at North this week! Wednesday nights at 6:30p and Saturday mornings at 10a
- Nutrition Challenge: IS OVER! Get scores on the whiteboard and final measurements are due by TODAY!!
- Self Defense Clinic: This Sunday 2/10 at 10a at North. IS FULL!
WOD
Open 15.5
27-21-15-9
Row for Calories
Thrusters (95/65)
WOD Guidance & Goal: This is a sprint!! Women, target 900+ cal/hour pace on the rower. Men, target 1100+ cal/hour pace. The weight for the thrusters should be light enough to get every set of thrusters in two sets or unbroken. Target 12-15 minutes.
Post Time to Comments. Compare scores HERE.
WOD: Wed 02.06.2019 “Spin on 16.1”
NEWS
- Beast Coast Barbell: Starts at North this week! Wednesday nights at 6:30p and Saturday mornings at 10a
- Nutrition Challenge: IS OVER! Get scores on the whiteboard and ask a coach to take your final measurements
- Self Defense Clinic: This Sunday 2/10 at 10a at North. Sign up! Space is limited!
WOD
AMRAP 20
WOD Guidance & Goal: Choose a weight for the dumbbell that you can lunge overhead for 25′ unbroken, with your non-dominant arm. Keep burpees at a pace you can keep moving forward without any pauses. Try to keep chest to bars unbroken or small, fast sets. Target 156 reps (6 rounds).
Post Reps to Comments.
ENDURANCE
On the min for 25 min, :15 sprint, easy remaining :45.
DAYBREAKERS of the MONTH: Rich + Ben
Meet Rich and Ben!
Rich is the first Daybreaker of the Month for North! Rich and his wife Erin, were some of the first founding members at North and have quickly adopted CrossFit into their daily lifestyle, attending either the 6:30a or 5:30p classes 3-4 times per week. Rich works hard, has a positive attitude and is always willing to try something new. With the support of Erin, Rich crushed the nutrition challenge by giving up beer and treats for 4 weeks and has lost 16 pounds! He’s also leaner, feels better and all of his lifts have improved!
Ben, also a nutrition wizard, placed second with Bryan M during our last nutrition challenge. Ben consistently attends the 6:30a class 5-6 days per week. Ben came to Daybreak with an engine, but his consistency and hard work has resulted in some major lifting gains. Recently, Ben push pressed 130 pounds for 3 reps and PR’d his cleaned at 145 pounds!
About Rich
Married to Erin (fellow Daybreak North Crossfitter) with 2 children, Henry (4) and Mabel (2), I’m originally from the UK but have been a native of Mass for nearly 15 years. When not CrossFitting, I’m the VP of Engineering Delivery for “The Panther Group’, a national staffing firm based in Maynard. Besides CrossFit I like to play golf and used to play Soccer – although my best days are way way behind me…
Tell us about your CrossFit journey so far. What have you learned about yourself? What keeps you coming back?
So I joined when Daybreak North opened and really had no idea what to expect. I knew I was out of shape and was pretty intimidated proving that to everyone! But everyone was really welcoming and even though I didn’t understand half of the terminology and what the instructors were saying to me, everyone helped and the instructors broke it down for me. I’m now at 3 months in and feel like I’ve made lots of small improvements, whether that’s in terms of strength, technique or flexibility. The one thing that has surprised me about CrossFit is how technical it is. The diversity of the movements and daily WOD’s means I’m keen to learn and continue to improve. Mel, Erica and the team have made CrossFit addictive, I call them my dealers.
What have I learned about myself?
I can’t think and listen at the same time (and I get really frustrated with myself), counting is a struggle and math at a high heart rate is virtually impossible.
Tell us something that would surprise us to hear you’ve done.
Thankfully, my acting career didn’t take off after playing a role in 2 TV commercials while working at an advertising agency right after college. Perhaps I wouldn’t be a Daybreaker if it did!
George Michael – because really can we live without “Faith” and “Freedom”
If you had to live in a book, show, or movie, which one would it be?
If I had to live in a TV show I would live in House Hunters International – I’d get to travel the world, meet all sorts of interesting people, try new foods and see amazing places.
How would you survive a zombie apocalypse?
I would gather enough supplies for at least 90 days move to the mountains near a water supply and learn to hunt for food. Although seeing as I had to google all that information I’d probably be the first to go!
About Ben
live in Sudbury with my wife Nicole and our son Henry (5). You may have seen Henry around – or heard him screaming “Daddy!” in the middle of a WOD – on the weekends.
I am General Counsel at a biotech in Cambridge. I like the job and technology but the long commute is kind of a drag which is part of the reason that I started doing CrossFit.
I’ve been doing CrossFit regularly since June 2018 (about 8 months) and have really enjoyed it so far! I’m a regular at the 6:30 AM class in Wayland (it is a great group).
What keeps you coming back to CrossFit each day?
I like the constant variation and challenge, the endless room for improvement, and the excellent coaching at Daybreak. I work out way harder on a day-to-day basis than I would with a regular gym membership. I have also seen results in my 8 months at Daybreak and am motivated by seeing the times/weights posted each day by other members.
What were you in high school (class clown, nerd, jock, loner, etc.)?
Maybe a loner with class clown tendencies? I’m trying to block it all out.
What’s your favorite song to blast and sing along to when you’re alone in your car?
I have an affection for 80s rock. Anything off “Appetite for Destruction” may get me singing in the car. Speaking of, we definitely need to get an 80s rock playlist in circulation at Daybreak.
What is the best pizza toppings combination?
Not fair to ask this during the nutrition challenge, but I like sausage, pepperoni, mushroom, and green pepper.
What’s your spirit animal (an animal that represents you)?
I think I’m a Squirrel?
WOD: Tue 02.05.2019 “On The Loose”
NEWS
- Beast Coast Barbell: Starts at North this week! Wednesday nights at 6:30p and Saturday mornings at 10a
- Nutrition Challenge: IS OVER! Get scores on the whiteboard and ask a coach to take your final measurements
- Self Defense Clinic: This Sunday 2/10 at 10a at North. Sign up! Space is limited!
WOD
“On The Loose”
AMRAP 15
200 Meter Run
15 Box Jumps 24″
10 Snatches (135/95)
WOD Guidance & Goal: Yes, we’re running OUTSIDE!! Run the 200’s in :45-:60 and take the same time to do the box jumps. Choose a weight for the snatches that you can complete 3 reps unbroken. During the workout continue to do sets of 3 or more. Snatches will take :30-:45 to complete. Target 5 rounds.
Post Rounds to Comments.
WOD: Mon 02.04.2019 “Sit Next To Me”
NEWS
- Beast Coast Barbell: Starts at North this week! Wednesday nights at 6:30p and Saturday mornings at 10a
- Nutrition Challenge: IS OVER! Get scores on the whiteboard and ask a coach to take your final measurements
- Self Defense Clinic: This Sunday 2/10 at 10a at North. Sign up! Space is limited!
WOD
“Sit Next To Me”
2 Rounds
25 Deadlifts (225/155)
25 Wall Balls (20/14)(10/9)
25 Calorie Row
25 Handstand Push Ups
WOD Guidance & Goal: This workout is a play off Open workout 16.4. For the deadlifts, get 15 reps then 10. Wall balls, try to go unbroken. Push the row, you’ll have time to rest on the handstand push ups. Handstand push ups are kipping, try to start with a big set then chip away. Target 15 minutes.
Post Time to Comments.
ENDURANCE
3 rounds:
5 minutes moderate, 1 minute fast, 2 min easy
WOD: Sat 02.02.2019 “Open 18.1”
NEWS
- Self Defense CLINIC: Sunday 2/10 at 10a at Daybreak North. Details HERE
- Movement Challenge: 250 Burpees
WOD
“Open 18.1”
AMRAP 20
8 Toes to Bar
10 Hang Clean and Jerks (50/35)
14/12 Calorie Row
WOD Guidance & Goal: Aim for 7-10 rounds. Reps should be unbroken as long as possible. Manage grip. As your grip starts to go, split reps into two sets (negative splits). The workout is the row, push it!
Post Total Reps to Comments. Compare scores HERE.
WOD: Fri 02.01.2019 “Gotta Know”
NEWS
- Self Defense CLINIC: Sunday 2/10 at 10a at Daybreak North. Details HERE
- Movement Challenge: 250 Burpees
WOD
For QUALITY NOT TIME
5 Rounds
3 Strict Handstand Push Ups
6 Strict Pull Ups
9 Pistols
WOD Guidance & Goal: For every movement, focus on range of motion and perfect execution. For handstands, scale to abmats or a bench. To scale the pull ups use a band you can do 2 reps then need to take a break. Pistoles, use a plate for more ankle flexion, a plate or post for balance, or do step ups for knee injuries. The bike, gun it!
Post Modifications to Comments.
ENDURANCE
5 rounds
plate push 60m
5 burpees
rest :30