WOD: Thu 07.12.2018 Push Press + Front Lunge
NEWS
Tara has been training for a Muay Thai Fight scheduled for this Saturday 7/14 at Melrose Memorial Hall on the No Boundrary Fights Show. If you like MMA or Kickboxing it is a fun night of 17 fights in an intimate venue. The tix are $45 and can be purchased from Tara or at the door. Best of luck Tara!!
WOD
Push Press
5×5, across
Front Rack Lunge
5×5, across
WOD Guidance & Goal: Both lifts should be executed at about 75% of your maxes/efforts
Post Weights to Comments.
BARBELL CLUB
Heavy Front squat double
split jerk
3 at 70%
3 at 75%
2 at 80%
2 at 85%
1-1-1 90-95-05+%
5-10 weighted dips
WOD: Wed 07.11.2018 “I Just Can’t”
NEWS
New gear is on its way!
WOD
“I Just Can’t”
500 Meter Row
Then
4 Rounds:
15 Deadlifts (185/135)
30 Sit Ups
Then
500 Meter Row
WOD Guidance & Goal: The 500m row before and after the couplet should be ALL OUT. Choose a weight for the deadlift that you can do 15 reps unbroken when fresh. During the workout do 6-5-4 or 10-5. Complete workout around 15 minutes.
Post Time to Comments.
ENDURANCE
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes
WOD: Tue 07.10.2018 “Jackie Chan”
WOD
“Jackie Chan”
4 Rounds:
18 Wall Balls (20/14)(10/9)
15 Chest to Bar Pull Ups
12 Box Jumps (24/20)
9 Kettlebell Swings (70/53)
WOD Guidance & Goal: Start with a big set of wall balls. If proficient at chest to bars, do them in two sets (10/5). If you’re still working on them, do fast sets of 3-5. Do chin over bar pull ups as a scaling option for chest to bars. Catch your breath on the box jumps and do kettlebell swings unbroken. Aim to complete the workout around 12-15 minutes
Post Time to Comments.
WOD: Mon 07.09.2018 “Elizabeth”
WOD
Clean
3×3, ascending
“Elizabeth”
21-15-9
Squat Clean (135/95)
Ring Dip
WOD Guidance & Goal: Aim to complete this workout in under 10 minutes. Choose a weight you can do 7 consecutive reps. Do ring dips in small manageable sets. Do not go to failure.
Post Weight and Time to Comments. Compare scores HERE.
ENDURANCE
Griff
2 rounds
800m run
400m backwards
BARBELL
20 min to build to heavy 3 back squat
20 min to build to heavy snatch double
Home WOD: Sun 07.08.2018 “Griff”
WOD
“Griff”
2 Rounds:
800 Meter Run Forward
400 Meter Run Backward
WOD Guidance & Goal: xPush the 800, inevitably you’ll have to slow down for backwards running. Have fun!
Post Time to Comments. Compare scores HERE.
WOD: Sat 07.07.2018 “Mr. Joshua”
WOD
“Mr. Joshua”
5 Rounds
400 Meter Run
30 Sit Ups
15 Deadlifts (260/175)
WOD Guidance & Goal: Choose a weight for the deadlifts you can perform 5 consecutive reps. Aim to finish in less than 25 minutes
Post Time to Comments.
WOD: Fri 07.06.2018 “Don’t Matter To Me”
WOD
“Don’t Matter To Me”
AMRAP 20
100 Meter Farmer’s Carry (50/35)
10 Burpees
5 Right-Arm Hang Clean and Jerks (50/35)
50′ Right-Arm Overhead Carry
5 Left-Arm Hang Clean and Jerks (50/35)
50′ Left-Arm Overhead Carry
WOD Guidance & Goal: Aim for 4-5 rounds. Choose a weight you can do the clean and jerks straight on both sides.
Post Rounds to Comments.
WOD: Thu 07.05.2018 “Lose Yourself to Dance”
NEWS
- TODAY: No Barbell Club
WOD
“Lose Yourself To Dance”
5 Rounds
50 Double Unders
15 Handstand Push Ups
5 Back Squats (225/155)
WOD Guidance & Goal: Aim to complete this workout in 15-20 minutes. Handstands are kipping and back squats are from the rack. Unbroken back squats all rounds.
Post Time to Comments.
DAYBREAKER of the MONTH: John P
Meet John P!
We’ve been lucky to have John at Daybreak for over 3 years. He was an original 6:30am attendee when we only offered the class twice per week. John’s steady and incremental approach to fitness, along with a great attitude, has allowed for continuous gains in his lifts and gymnastics movements.
Recently, John re-vamped his nutrition and hydration, drinking his bodyweight in ounces, which has led to a PR front and back squat, consecutive toes to bar and did using 1 rep max snatch for multiple reps in a workout.
About John
I live in Framingham with my husband Tyler Pilkington-Sperry…a weekender at Daybreak. We have 3 kitties. Mona (the big calico) and Judi & Maggie (our British Shorthairs that we have had for almost 1 year. They are the cutest!!). I am the Assistant Vice President Marshalls Mens Planning & Allocation at TJX Companies (e.g. ensure the buyers have their money and the goods get to the stores) I have been doing Crossfit for about 3 ½ years. I cannot believe it. The time has flown by so quickly. I normally attend the 6:30am class. When I started the 6:30am was only twice a week and had 3 attendees on a good day.
1. What keeps you coming back to CrossFit each day?
…so many things…I have seen great results in my fitness, I am still constantly challenged and have things I want to achieve (i.e. bar muscle up), amazing coaches, and a supportive community.
2. Which marathon are you running and when? What made you decide to take on such a challenging event? Have you ever run one before?
In October, I am running the Dublin Marathon. It will be my 8th Marathon. I have done Boston five times, New York, and Long Beach, CA. After turning 40 this year, I wanted to challenge myself again to complete a marathon to prove I can still do it, but perhaps even to achieve my best time.
3. Do you have any fun travel plans for the summer?
Our next big trip is Ireland for the marathon. However, we do have a few small trips lined up for the summer showing off my inner geek. We are heading to Virginia for July 4th to do a tour of Presidential Historic sites (i.e. Mount Vernon and Monticello) and going to Kansas City, MO in early August to hit up the Harry Truman and Dwight Eisenhower Presidential Museums. Hopefully some Cape Cod beach time fits in there as well.
4- What was your favorite kids movie growing up? Do you still watch it on occasion?
My favorite movie growing up was “The Sound of Music.” Definitely still watch it on occasion. Can’t resist. Julie Andrews, singing nuns, WWII, clothes made out of curtains…what more can I say.
5. What’s your spirit animal (an animal that represents you)?
My spirit animal is definitely the cat. Cats are independent, socialize on their own terms, and once they connect with someone, they are loyal to a fault. I think that sums it up.
