WOD: Sat 10.13.2018 “Erthlings”
NEWS
Sudbury Halloween 5K: Sunday October 28th at 11am. Details HERE
WOD
4 Rounds
2 Rope Climbs
6 Box Jumps (24/20)
WOD Guidance & Goal: Run just shy of your 1 mile PR pace (moderately fast) and use rope climbs to recover. Use 85-90% of your 1 rep max for the squat cleans (single reps) And be sure to over jump the first box jump. Target 15-20 minutes.
Post Time to Comments.
NEWS: Coach Michele Passes Level 3 Exam
We are extremely excited (and proud) to announce that Coach Michele has passed the CCFT exam which earns her the very exclusive title of Certified CrossFit Trainer (Level 3)! In fact, Michele is one of the very few in the state, let alone the world, to earn this coaching distinction.
To pass the 4-hour Level 3 exam, Michele had to demonstrate the highest level of competence in:
- Screening (assessing) athletes and determining relevant modification
- Programming workouts to meet varying stimulus goals
- Teaching, coaching and managing classes
- Nutrition and lifestyle advancements
- Professional responsibilities
To prepare, Michele put in countless hours studying, reading and watching CrossFit’s instructional material. But more than just “preparing”, Michele reflected on her seven years of coaching experience which included thousands of hours teaching, seeing and correcting members… or more simply put: just making people “better.”
As a Daybreaker, you already know Michele is an outstanding coach… but now, she has put an important exclamation point on all that hard work.
Congrats Michele!
WOD: Fri 10.12.2018 “Forever Tonight”
NEWS
Social TONIGHT at DCF North!
WOD
“Forever Tonight”
50 Wall Balls (20/14)
40 Calorie Row
30 Meter Handstand Walk
20 Bar Muscle Ups
WOD Guidance & Goal: xDo the wall balls unbroken or in two sets. The row can be finished between 2-4 minutes. Try to pull between 850-1300 cal/hour. Chip away at the handstand walk. Wall walks or shoulder taps are the scaling option for handstand walking. Singles are a great way to battle through the bar muscle ups. Scaling options for bar muscle ups include; banded, chest to bars or strict pull ups. Target 15 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
5x800m, rest 2 min
WOD: Thu 10.11.2018 Back Squat + Split Jerk
NEWS
Social at DCF North: TOMORROW 10/12, we’re inviting ALL Daybreak members (both Wayland AND Acton) to WOD and/or socialize post workout at our Acton location. WOD heats will start at 5pm on a first come first serve basis, and will run every 10 minutes until 6:30p. If you can’t make the workout, no problem! Come join the fun at 6:30p. There will be smoked meats, healthy sides and dessert. BYOB! To give us an idea of how much food to prepare please sign up at the front desk by TODAY
WOD
Back Squat
5×5, across
Split Jerk
5×3, across
WOD Guidance & Goal: Coaches will help you build to 75-80% of your 1 rep max for both movements. All sets will be performed at the same weight. The weight should feel heavy but not heavy enough that you fail any sets. Take :90-2 minutes between sets.
BARBELL CLUB
clean pull + clean
Build to heavy
Front squat
5×2 at 100% of clean and jerk weight
WOD: Wed 10.10.2018 “Send It”
NEWS
Social at DCF North: This Friday 10/12, we’re inviting ALL Daybreak members (both Wayland AND Acton) to WOD and/or socialize post workout at our Acton location. WOD heats will start at 5pm on a first come first serve basis, and will run every 10 minutes until 6:30p. If you can’t make the workout, no problem! Come join the fun at 6:30p. There will be smoked meats, healthy sides and dessert. BYOB! To give us an idea of how much food to prepare please sign up at the front desk.
WOD
30 Toes to Bar
40 Dumbbell Snatch (50/35)
50 Dumbbell Box Step Overs (24/20)(50/35)
30 Toes to Bar
WOD Guidance & Goal: To manage grip, do smaller sets of toe to bar with short breaks. Move through snatches at a steady rhythm with quick breaks every 10 reps to manage grip and breath. Step overs, break every 5-10 reps. Target sub 20 minutes.
Post Time to Comments.
ENDURANCE
20 x 2 min moderate/1 min easy
NEWS/EVENT: Halloween 5K
ABOUT THE RACE
If you’re sitting around this Sunday watching Football (or in our case watching soccer upon soccer upon soccer game), sign up for the Sudbury Halloween 5K! The race is Sunday, October 28th at Haskell Field in Sudbury. Come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 5 years. Details and registration are HERE.
Note: To sign up, scroll down the page to where is says “log in to register” next to “Halloween 5K.” Then, either create an account if it’s your first time running, or “sign in.” It’s that easy!
Post to Comments if you’ve signed up!
RACE DAY INFO
Meet Up
Arrive at 10:40-10:45 to pick up race numbers and stretch out together
Sunday, Oct 29th Race Start Times:
5K = 11:00am
Kids Fun Run = 12:00pm
POST RACE
Post race (12pm) we’ll head to The Local (Wayland) for brunch, libations and grub. Post to comments by Oct 19th if you’re IN for brunch so we can give them a heads up.
WOD: Tue 10.09.2018 “Return of the Mack”
NEWS
Social at DCF North: This Friday 10/12, we’re inviting ALL Daybreak members (both Wayland AND Acton) to WOD and/or socialize post workout at our Acton location. WOD heats will start at 5pm on a first come first serve basis, and will run every 10 minutes until 6:30p. If you can’t make the workout, no problem! Come join the fun at 6:30p. There will be smoked meats, healthy sides and dessert. BYOB! To give us an idea of how much food to prepare please sign up at the front desk.
WOD
“Return of the Mack”
On the 5 Minute for 25 Minutes
10 Calorie Bike
20 Russian Kettlebell Swings (70/53)
30 Sit Ups
40 Double Unders
WOD Guidance & Goal: Finish calories under :50, Russian swings should be unbroken, throw your arms fast for the sit ups and link as many double unders as possible. Scaling for double-unders, do half the reps or 60 singles. Target 3-4 minute per interval so there is a built in rest.
Post Intervals to Comments.
BARBELL CLUB
power snatch + snatch
Build to heavy
Back squat
5×5 at 85%
NEWS: Daybreak Passports are here!
New DAYBREAK PASSPORTS are here! If you’d like to get your WOD on at either Acton or Wayland facility, we’ve made it easy for you with new attendance packs. If you’re a monthly member at either gym, simply purchase an attendance pack to the sister gym. You’ll get 10 visits valid for up to one year. Eezy peezy…
WAYLAND ===> ACTON
ACTON ===> WAYLAND
Hero WOD: Mon 10.08.2018 “Rene
NEWS
- TODAY: 5:30a, 9a and 5:30p ONLY!
- Social at DCF North: This Friday 10/12, we’re inviting ALL Daybreak members (both Wayland AND Acton) to WOD and/or socialize post workout at our Acton location. WOD heats will start at 5pm on a first come first serve basis, and will run every 10 minutes until 6:30p. If you can’t make the workout, no problem! Come join the fun at 6:30p. There will be smoked meats, healthy sides and dessert. BYOB! To give us an idea of how much food to prepare please sign up at the front desk.
WOD
René
7 Rounds:
400 Meter Run
21 Walking Lunges
15 Pull Ups
9 Burpees
WOD Guidance & Goal: This is not a sprint. Choose a steady pace from the beginning. The run is a warm up into the lunges. Lunges move through unbroken. Pull ups, if proficient try to do unbroken. Or, do 3 sets of 5 reps or 5 sets of 3 reps, with quick breaks between sets. And then steady pace on the burpees. There is a 35 minute cap.
Post Time to Comments. Compare scores HERE.
About René
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.