Congratulations to everyone who participated in the nutrition challenge! Many of you lost inches and needed to buy new clothing. Your mental well being went from sluggish to energized. AND, you saw performance gains (increased weights and decreased times.) Below are a few who stood out…

1. Kate R
   Lost 8 pounds, 7.5 inches AND scored 92 points. She lost two inches from both her hips and her chest. Kate said her journey wasn’t easy, with 3 young children, but she’s feeling amazing and was totally worth it!
2. Kristin
   Lost 7 pounds (6% of her body weight). She lost 5.25 total inches, 1.5 inches from her waist alone. Kristin’s point total was 93, the highest of anyone in the gym. Kristin went from eating “like a child” (her words), chicken fingers, french fries and pizza, to a diet of vegetables and protein. She did however have a balance on Saturdays, where she enjoyed a couple glasses of wine.
3. Katy
   Lost 8.25 inches and scored 88 points. Katy said she only lost about 1 pound which is proof that the scale isn’t a good indication of fitness and health performance gains.

*See Mel for your prizes!

• Jay  – Lost 5.5 pounds and scored 92 points. Jay lost .75″ in his waist and .5′ in his hips. He also GAINED inches (on purpose) in his shoulders .75″, chest 2.5″, arms .75″ and legs 1.75″.
• Nicole – Lost 4 pounds, lost 7.25 inches (2.5″ from her waist) and scored 89 points
• Jess F – Lost 9 pounds and scored 91 points
• Lisa L – Lost 9 pounds,  5.75 inches, 2.25″ from her waist and scored 87 points
• Sarah L – Lost 3.25 inches from her waist and scored 87 points

END-OF-OPEN CELEBRATION:
We will be celebrating the end of the 2018 CrossFit Open season by rallying all members (registered for the Open or not) to participate in the final 18.5 WOD on Friday night. There will not be a regular 5:30 class, but instead we will be sending off heats starting at 4:30p.

Since we are not conducing a regular class, you must sign up for a heat at front desk by THIS THURSDAY 3/22. Heats will begin at 4:30pm and will go off approximately every twenty minutes (ending by 6:30p). You do not have to be entered in The Open to participate… and if you happen to WOD earlier in the day, feel free to come back to the gym to cheer on your fellow athletes. Bring your favorite beverage, snack or other goodie to celebrate the end of The Open with your Daybreak family!

Please note, since we won’t know the workout until the night before, we may have to adjust heats and times slightly.

“Like a Riddle”
15-12-9-6-3
Hang Dumbbell Clean and Jerks (50/35)
Weighted Pull Ups

WOD Guidance & Goal: xxx

Post Time to Comments.

100m easy, 200m moderate (rest :30), 200m hard (rest :60)
8x25m all out w/ :60 rest
100m easy, 150m moderate (rest :30), 150m hard (rest :60)
6x25m all out w/ :60 rest
100m easy, 100m moderate (rest :30), 100m hard (rest :60)
4x25m all out w/ :60 rest
100m easy, 50m moderate (rest :30), 50m hard (rest :60)
2x25m all out w/ :60 rest

clean pull + power clean + squat clean
build to heavy

“Cameron”
50 Walking Lunges
25 Chest to Bar Pull Ups
50 Box Jumps (24/20)
25 Triple Unders
50 Superman Rocks
25 Ring Dips
50 Knees to Elbow
25 2-for-1 Wall Balls (20/14)(10/9)
50 Hollow Rocks
5 Rope Climbs

WOD Guidance & Goal: Grinder with plenty of new movements. Have fun!

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“Open 18.4”
“Diane”
21-15-9 reps of:
Deadlifts, (225/155)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, (315/205)
50-ft. handstand walk after each set

Time cap: 9 minutes

WOD Guidance & Goal: Number one: Set your back. Number 2: Do VERY manageable sets. Number 3: Scale movement or weight

Post Reps/Time to Comments.

3 rounds
600m, :60 rest
200m, :20 rest
500m, :50 rest
300m, :30 rest
200m
Rest 5 min

“Boom Boom”
EMOM 21:
Min 1: 15/10 Cal Bike
Min 2: 20 Sit Ups
Min 3: 10 Dumbbell Hang Clean and Jerks (50/35)

WOD Guidance & Goal: x

Post Score to Comments.

Hang Snatch + Snatch
Build to heavy

• SCHEDULE UPDATE: No 5:30 and 6:30a classes. 8:30a class and on, are a GO!

“This Way”
AMRAP 15
15 Wall Balls (20/14)(10/9)
15 Power Snatch (75/55)

WOD Guidance & Goal: Try to complete 6-9 rounds of this workout. Push for unbroken sets, for both movements, as long as possible. 

Post Rounds to Comments.

25 minutes w/ 5 minutes of rest throughout time trial.
Then
5x:40 sprint

• SCHEDULE UPDATE: Due to the snow, we will have OPEN GYM from 5:30-8am and closing for the rest of the day.

“Bust A Move”
10 Rounds:
200 Meter Row
10 Burpees
Rest 2 Minutes

WOD Guidance & Goal: Aim to finish intervals in 2 minutes. Stay consistent, keep intervals within 5 seconds of each other.

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“Look Alive”
4 Rounds:
15/12 Calorie Bike
15 Kettlebell Swings (70/53)

Rest 5 Minutes

3 Rounds:
15 Dumbbell Thrusters (50/35)
15 Pull Ups

WOD Guidance & Goal: Choose a weight for the kettlebells and dumbbells that you can do 10 reps in a row. Try to complete each workout in less than 10 minutes. Your lungs, legs and shoulders will be en fuego!

Post Times to Comments.

6x200m fast, 200m easy
rest 2 min
6x200m fast, 100m very easy
rest 2 min
6x200m fast, 1 min rest