WOD: Mon 10.22.2018 “Too Original”
NEWS
- INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk. WODs at 1pm. Social at 3pm. Details HERE.
- HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE.
- Halloween: On Wed 10/31 there will be no 6:30p class
WOD
7 Rounds
7 Thrusters (95/65)
7 Pull Ups
WOD Guidance & Goal: Steady pace on the burpee box jumps. Choose a weight for the thrusters you can do every round unbroken. They should feel light. Do pull ups 4/3 or 3/2/2 with quick breaks. Target 12 minutes
Post Time to Comments.
ENDURANCE
2×800, 1 min rest
3×600, :45 rest
4×400, :30 rest
5×200, :15 rest
BARBELL CLUB
7:30p
WOD: Sat 10.20.2018 Snatch
WOD
Snatch, Clean and Deadlift
With a running clock, every minute add weight…
Snatch (start with 50% of your 1 Rep Max) for as long as possible – Add 10#’s each minute
Once you cannot snatch the weight…
Clean for as long as possible – Add up to 20#’s each minute
Once you cannot clean the weight…
Deadlift for as long as possible – Add up to 50# each minute
WOD Guidance & Goal: Good form over weight ALWAYS. Once form breaks down, move to next exercise. Have fun!
Post Weight to Comments. Compare scores HERE.
Nutrition Challenge WINNERS!
WINNERS
- Jim + SBC
Lost 20.4 pounds, 11.25 inches and scored 34 points, which is no cheats/treats for 30 days plus 4 bonus points. Jim and Seanbaker traded beers for bubbly water. The first two weeks were a tough adjustment but they’re now feeling energized and motivated to continue with their new healthy lifestyle. Congrats guys! - Jay + Susan
Lost 21.9 pounds, 11.5 inches and scored 31 points. Jay and Susan, in just 30 days, lost and impressive 10+ pounds each. Better yet, they had a balance. Team Skowronski had 4 days where they indulged in either a sweet treat or a glass of wine. Goes to show consistency is key not perfection. - Ben + Bryan
Lost 15.3 pounds, 11.25 inches and scored 34 points. Not only are Ben and Bryan’s clothes fitting better, have made major strength and aerobic gains. Both have said without the “crap” their digestion has improved and they no longer feel bloated.
*See Mel for your prizes!
Other Members Who Kicked Butt…
- Kate – lost 10 pounds and 8.75 inches
- Seanna – lost 9 pounds and 6 inches
- Andrew C – lost 8 inches
- Erin – lost 5.5 inches and 4 pounds
- Sharon R – lost 6 pounds
- Sarah M – lost 5 pounds
- Lourdes – lost 5 pounds
- Tara – lost 5 pounds
WOD: Fri 10.19.2018 “Empty Room”
WOD
“Empty Room”
21-18-15-12-9-6-3
Kettlebell Swings (53/35)
Box Jumps (24″)
Bike
1 Minute Max Calories
WOD Guidance & Goal: Last time we did this workout the kettlebell weight was 70/53. This time, move FASTER!
Post Time + Cals to Comments. Compare scores HERE.
ENDURANCE
Bike
5×1 mile with 2 min rest between each mile
WOD: Thu 10.18.2018 “I’m A Mess”
WOD
“I’m A Mess”
4 rounds
500m row
30 push ups
20 chest to bars pull ups
Time Cap: 24 minutes
WOD Guidance & Goal: Row at your 2k pace. On average, for men 1:45/500m and for women 2:05/500m. Push ups purposefully break from the beginning into smaller sets (3-5) with short breaks (3-5 seconds). Chest to bar pull ups, chip away like your push ups, 3-5 at a time. Your goal is to keep moving with no major breaks (:20 or more). Target 18 minutes.
Post Time to Comments.
BARBELL CLUB
hang clean + clean + jerk
5 sets at 75-80%
clean and jerk
build to heavy single
WOD: Wed 10.17.2018 “Loading Zones”
WOD
5 Rounds
30 Wall Balls (20/14)(10/9)
20 Medicine Ball Sit Ups (20/14)
WOD Guidance & Goal: Choose a medball weight with which you can do 30 consecutive wall balls. Purposefully put medball down at 400m turn around to give shoulders a quick break. Try to break wall balls once. Recover on sit ups. Target 20-25 minutes.
Post Time to Comments.
ENDURANCE
6 x 400m weighted runs, rest 3 minutes between sets. Use sandbag or medball
EVENT: Internal Team Competition + Social
THE EVENT
We’re back on the schedule with our 2018 INTERNAL THROWDOWN & SOCIAL and the Daybreak Cup is again up for the taking!
This is our annual internal competition that is FREE and is for ALL DAYBREAK MEMBERS, but this year, we’re adding a little twist in that we’re fostering a bit of friendly, inter-Daybreak community intermingling by bringing both gyms together! So whether you’re from WAYLAND or ACTON you’re invited to participate in this low-key, member-friendly competition designed for veteran CrossFitters and newbies alike!
All you have to do is sign up at the front desk of either gym and we will create equal-ability teams for you… no need to panic. We know your abilities and we will have a workout option so EVERYONE can participate.
Your team will compete against other Daybreak teams in a series of 2-5 WODs. We will keep this post at the top of the daily WODs page, so keep checking back for more information including team assignments and workout descriptions.
Scroll down for all you need to know.
HALL OF FAME
2014 Champs: Dave, Brent + Sara
Spring 2015 Champs: Will, Singer + Lourdes
Fall 2015 Champs: Nic, Kristin + Kevin
2016 Champs: Justin, Carrie + Brandon
2017 Defending Champs: Mikey, Cheryl + Tara
THE DETAILS
DATE: Saturday November 3rd
LOCATION: DCF Wayland (526 Boston Post Rd)
WHO: For the workouts, Daybreak CrossFit (Wayland and Acton) members only. However, family and kids should come cheer you on and/or join us for the social!)
TEAM CHECK-IN: 1:00pm
FIRST WOD: 1:15pm
LAST WOD / SOCIAL BEGINS: 3:00pm
FOOD & DRINK: This will be a pot-luck, so bring whatever food you’ve indicated on the sign-up sheet. Bring a cooler if you want to keep your beverages cold… we will have limited space in our fridge. (By the way, each year’s spread is to DIE FOR… Daybreakers are serious foodies in disguise!)
COST: FREE! We love our members.
HOW TO SIGN UP:
Sign-up sheet at Front Desk for athletes and spectators. Simply write your name, whether you are going to participate in the WODs and what dish/side/treat you are bringing.
500 and 1000 Club Inductees
We are also going to announce the newest 500 Club inductees and, for the first time, our new group of 1000 Club members. For those new to Daybreak, these are our member who have shown commitment and dedication to get their butts through those doors over 500 or 1000 times! It’s an accomplishment of which to be proud and we are honored to recognize these members with commemorative tees and tanks.
TEAMS
| Team Name | 1 | 2 | 3 |
| Gwen | Lida | Katherine | Jim B |
| Barbara | Pancho | Jess S | Javid |
| Fran | Sarah L | Cakes | Bruce |
| Helen | Jackson | Kathy | Heather L |
| Christine | Jess F | Jenna | Willis |
| Diane | Drew | Britt | Melissa |
| Angie | Erin | Ashley | Liz MH |
| Chelsea | Rahul | Alex | Sara B |
| Cindy | Mike G | Stuart | Britt S |
| Annie | Megha | Moon | Martin |
| Grace | Nate | Sarah M | Morgan |
| Isabel | Nick | Emily | Chip |
| Jackie | Katie | Rob | Amanda |
| Karen | Ted | Nicole | Kevin |
| Linda | Tartufo | Jill | Ada |
| Mary | Pete | Cory | Nikki |
| Eva | Bryan M | Todd | Bella |
| Kelly | Alexa | Libbi | Pat |
WODS
WOD 1
150 Burpees
100 Cleans (95/65)
1 Mile Run
Teams must finish all the burpees before moving to the cleans, and finish the cleans before moving to the run. All athletes must do at least 3 reps at a time but no more than 10. Athletes can choose what order they go and what weight they use for the cleans. Once you choose your weight you cannot switch. One athlete must do 95 pounds. The run, 1 athlete does 400 meters, then the second athlete, followed by the third. The last 400 meters is done together as a team.
WOD 2
5 Rep Max Front Squat
Teams have 8 minutes for all athletes to establish 5 rep max front squats. Barbells (35#) will be on a rack.
WOD 3
10 Calorie Bike
15 Kettlebell Swings (53/35/35 to eye height)
20 Sit Ups
15 Box Jumps (24/20/step)
10 Pull Ups (Ring Rows)
Stadium Style – Athlete 1 starts on the bike as athlete 2 + 3 wait behind it. As soon as athlete 1 completes the 10 calories, he/she moves to kettelbell swings and athlete 2 moves to the bike. Athletes can only advance forward when the person in front of them has finished their work and moved on to the next station. There can only be one person at each station. Time stops when the third athlete finishes the pull ups/ring rows
WOD: Tue 10.16.2018 “Famous”
WOD
“Famous”
10 Rounds
AMRAP 1
10 Burpees Over the Bar
Max Power Snatch (155/105)
Rest 2 Minutes
WOD Guidance & Goal: Complete burpees in :30 (scale reps if needed) and choose a weight for snatches you can do 2-3 in a row. Aim for 5 reps per round
Post Reps to Comments. Compare scores HERE.
BARBELL CLUB
Snatch
5×2 at 80%
Snatch Balance+3 ohs
8 sets at70-80%
WOD: Mon 10.15.2018 “Remind Me To Forget”
NEWS
- INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk. WODs at 1pm. Social at 3pm. Event page will be posted soon.
- HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE
WOD
Barbell Complex
Deadlift + Hang Clean + Jerk + Front Squat
“Remind Me to Forget”
45 Deadlift
35 Hang Power Cleans
25 Jerks
15 Front Squats
Weight: 115/75
WOD Guidance & Goal: Build to a heavy complex for the day. For the second part of the workout, choose a weight that is 50-60% of what you did for the complex. Break deads 30/15 or 15/15/15, hang cleans 15/10/10, jerks
Post Weight and Time to Comments.
ENDURANCE
45 min easy w/20 :10 sprints anywhere during the run
BARBELL CLUB
7:30p
Snatch 5×2 at 80%
Snatch Balance +3 OHS
8 sets 70-80%