DAYBREAKER of the MONTH: Ted
Meet Ted!
Ted is staple at the 6:30am. Besides having the best tshirt/tank collection at Daybreak Ted has worked his butt off over the last few years to make tremendous gains both in weightlifting and gymnastics. His work ethic and consistency are the keys to his success. Ted challenges himself by trying new skills, movements and heavier weights. Ted’s achievements this year include; double unders in workouts, using the heaviest bar for overhead squats, unassisted strict pull ups, 1K row PR and a PR clean of 125#.
About Ted
WOD: Fri 09.07.2018 “The Mothership”
WOD
Front Rack Lunges
5×3, across
“The Mothership”
4 Rounds:
12/10 Calorie Bike
200 Meter Run
Rest 2 Minutes
WOD Guidance & Goal: For the lunges, do 3 reps on one leg then 3 reps on the other. Go heavier than last time.
For the metcon, it’s a sprint. Target :30 for bike and :45 for run. Lactic acid paradise!
Post Weight and Times to Comments.
ENDURANCE
3 x 1k, with equal work/rest
WOD: Thu 09.06.2018 “Annie Takes A Walk”
NEWS
- Nutrition Challenge: Started TUESDAY!! Get measured BEFORE class by a coach. Details HERE
- Crossover Symmetry: Shoulder activation, mobilization, recovery and strength. Details HERE
- Barbell Club: Now Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: have resumed. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“Annie Takes a Walk”
50-40-30-20-10 Reps
Double Unders
Abmat Sit Ups
Handstand Walk
WOD Guidance & Goal: Time to practice double unders and handstand walking. If proficient at both, target 10-12 minutes. If working on either, target 15 minutes. Scaling for handstand walks; attempts, handstand/plank shoulder taps or wall walks.
Post Time to Comments. Compare scores HERE.
BARBELL CLUB
6:30pm!
WOD: Wed 09.05.2018 “Treading Water”
NEWS
- Nutrition Challenge: Started YESTERDAY!! Get measured BEFORE class by a coach. Details HERE
- Crossover Symmetry: Shoulder activation, mobilization, recovery and strength. Details HERE
- Barbell Club: Now Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: have resumed. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“Treading Water”
1000 Meter Row
Rest 4 Minutes
Tabata Dumbbell Thrusters (50/35)
WOD Guidance & Goal: Treat today as two separate workouts. Go all out on the row. There’s plenty of time to recover for the thrusters. Thrusters, choose a weight where you can move them for the first 2-3 rounds (:20) unbroken. Target 5-7 reps per :20 interval.
Post Time and Reps to Comments. Compare scores HERE.
ENDURANCE
20 rounds
Sled push (1 length)
5 burpees
Rest :30
WOD: Tue 09.04.2018 “Marchin On”
NEWS
- Nutrition Challenge: Starts TODAY!! Details HERE
- Crossover Symmetry: Shoulder activation, mobilization, recovery and strength. Details HERE
- Barbell Club: Starting TODAY 9/4, barbell club will now be Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: Will resume TODAY 9/4 at 4:30p. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“Marchin’ On”
21-18-15-12 Deadlifts (225/155)
400 Meter Run After Each Set of Deadlifts
WOD Guidance & Goal: Choose a weight for the deadlifts that you can do at least 7 consecutive reps. Break deadlifts into two sets. Run 400’s at a moderate pace. Sprint the last one! Target 12-15 minutes.
Post Time to Comments. Compare Scores HERE
BARBELL CLUB
TODAY 6:30am!
NEWS: New Shoulder Health & Mobility System!
We are excited to announce that a new shoulder health and strengthening system has been added to the Daybreak equipment arsenal.
You’ll now see 2 new shoulder stations located on the back rig. We’ve added the Crossover Symmetry system to improve shoulder strength and balance, increase mobility and rehab painful or recovering shoulders. The bands and exercises target common deficiencies and muscle imbalances to improve movement and athletic performance. Each exercise has a specific purpose and sequence to effectively address posture, scapula stability and rotator cuff function.
There are a series of FOUR exercises you can follow throughout the week. We recommend the following sequence:
- WEEK 1 – 2: The ACTIVATION series can be used before every workout as a warm up prior to class effective immediately. In addition, you may use both the RECOVERY and MOBILITY series after every workout for about 2 weeks.
- WEEK 3: Begin alternating the RECOVERY series one day then the Mobility series the next day
- WEEK 4+: On add the STRENGTH series into the post-workout rotation (day 1: recovery, day 2: mobility, day 3: strength and so-on)
Some other tips and tricks:
- Follow the training card hanging on the back rig associated with series above: ACTIVATION, MOBILITY, RECOVERY and STRENGTH.
- We have 5 resistance levels: 3lbs, 7lbs, 12lbs, 17lbs, and 22lbs. For most athletes at Daybreak, start with 7 or 12lbs but note that you will change resistance based on the position of the straps (see next bullet).
- The straps should NOT come from the same anchor point. You should grab a matching band from each squat post and “cross” them so your right hand is pulling a band from the left post, and vice versa.
- Before each movement, you’ll see an indication of “EYE LEVEL” or “KNEE LEVEL”. You simply unhook the single carabiner which contains all the straps and move them up or down to an existing strap.
- You’ll also see an “H” or “L” which indicates a “heavier” strap or a “lighter” strap. See our suggestions above on what resistance with which to start.
That’s it! As always, come see a coach if you have any questions!
Hero WOD: Mon 09.03.2018 “JBo”
NEWS
- Labor Day Weekend Schedule:
- TODAY 9/3: 7a and 9a classes only
- Nutrition Challenge: Starts TOMORROW 9/4. Details HERE
- Barbell Club: Starting TOMORROW 9/4, barbell club will now be Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: Will resume TOMORROW 9/4 at 4:30p. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“JBo”
AMRAP 28:
9 Overhead Squats (115/75)
1 Legless Rope Climb
12 Push Ups
WOD Guidance & Goal: Target a steady pace from the start to achieve between 10-12 rounds.
Post Rounds to Comments.
JBo
U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.
Home WOD: Sun 09.02.2018 “Tosh”
NEWS
- Labor Day Weekend Schedule:
- Regular schedule Friday and Saturday
- No classes Sunday
- TOMORROW 9/3: 7a and 9a classes only
- Barbell Club: Starting Tuesday 9/4, barbell club will now be Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: Will resume Tuesday 9/4 at 4:30p. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“Team Tosh”
In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*One athlete works at a time. Rest the time it takes partner to complete each interval.
WOD Guidance & Goal: All Out Intervals. Athlete who goes second has less rest after the 600m
Post Times to Comments. Compare scores HERE.
WOD: Sat 09.01.2018 “Wherever”
NEWS
- Labor Day Weekend Schedule:
- Regular schedule Friday and Saturday
- No classes Sunday
- Monday 9/3: 7a and 9a classes only
- Barbell Club: Starting Tuesday 9/4, barbell club will now be Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: Will resume Tuesday 9/4 at 4:30p. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“Wherever”
AMRAP 10
5 Power Cleans 205/145
10 Toes to Bar
Build to Heavy Single
WOD Guidance & Goal: Choose a weight for the clean that is a heavy single (70-80% 1 rep max.) Target 7+ rounds.
Post Rounds and Weight to Comments.
WOD: Fri 08.31.2018 “Natural”
NEWS
- Labor Day Weekend Schedule:
- Regular schedule Friday and Saturday
- No classes Sunday
- Monday 9/3: 7a and 9a classes only
- Barbell Club: Starting Tuesday 9/4, barbell club will now be Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: Will resume Tuesday 9/4 at 4:30p. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“Natural”
50 Double Unders
21 Dumbbell Hang Squat Cleans (50/35)
50 Double Unders
18 Dumbbell Hang Squat Cleans (50/35)
50 Double Unders
15 Dumbbell Hang Squat Cleans (50/35)
50 Double Unders
12 Dumbbell Hang Squat Cleans (50/35)
50 Double Unders
9 Dumbbell Hang Squat Cleans (50/35)
WOD Guidance & Goal: Choose a weight for the dumbbells that you can complete 7-10 consecutive reps of the hang squat cleans. Break the 21, 18 and 15 into 2 sets.
Post Time to Comments.
ENDURANCE
10x200m on the :90