WOD: Sat 12.16.2017 “MW3”
NEWS
For HEAT ASSIGNMENTS click HERE
WOD
“MW3”
AMRAP 3
98 Double Unders
Max Push Ups
Rest 1 Minute
19 Deadlifts (95/65)
29 Shoulder to Overhead (95/65)
Max Sit Ups
Rest 1 Minute
19 Hang Cleans (95/65)
29 Squats
Max Burpees Over The Bar
Post Total Reps to Comments.
WOD: Fri 12.15.2017 “Pumped Up”
NEWS
MW3 WOD: TOMORROW Saturday, December 16th, we will honor McCrae Williams with a hero workout and fundraiser. ALL donations go to the McCrae James William Foundation. For more details about the event and how to register click HERE
WOD
Back Rack Lunges
3×5
“Pumped Up”
AMRAP 10
20 Wall Balls (30/20)
10 Strict Pull Ups
Post Weights and Rounds to Comments.
ENDURANCE
15 rounds
1 min hard, :30 easy, :30 rest
WOD: Thu 12.14.2017 “Empty Room”
WOD
“Empty Room”
21-18-15-12-9-6-3
Kettlebell Swings (70/53)
Box Jumps (24″)
Post Time to Comments.
BARBELL CLUB
snatch pull + power snatch + overhead squat
3+3+3 at 70%
2+2+2 at 80%
1+1+1 at 90%
2017 Holiday Schedule
FOR THOSE WHO LIKE TABLES
FOR THOSE WHO LIKE LISTS
Sat 12/23 – 7a and 9a only (12 Days of X-fit-mas WOD!)
Sun 12/24 – CLOSED
Mon 12/25 – CLOSED
Tue 12/26 – OPEN GYM ONLY: 9-12p
Wed 12/27 – 6a, 9a and 5:30p only*
Thu 12/28 – 6a, 7a Barbell club, 9a, 5:30p only*
Fri 12/29 – 6a, 9a and 5:30p only*
Sat 12/30 – Regular Schedule (7a, 8a and 9a)
Sun 12/31 – OPEN GYM ONLY: 8-10a
Mon 1/1 – CLOSED
Tue 1/2 – Regular Schedule
* Daybreak Teens may accompany a Daybreak parent to any CrossFit class listed that day
WOD: Wed 12.13.2017 “Stumble”
WOD
“Stumble”
AMRAP 4 at Each Station
1. Bike for Calories
2. Medicine Ball Cleans (20/14)
3. Sit to Stands
4. Row for Calories
Post Reps to Comments.
ENDURANCE
3×1 mile repeats, rest 4 min between efforts
WOD: Tue 12.12.2017 “Middle of the Night”
WOD
“Middle of the Night”
10 Rounds:
:30 Toes to Bar
:30 Rest
:30 Dips
:30 Rest
:30 Bodyweight Deadlifts
:30 Rest
:30 Handstand Push Ups
:30 Rest
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DAYBREAKERS of the MONTH: Melissa + Brian G
Meet Melissa and Brian G!
Both Brian and Melissa came to Daybreak with strengths in endurance and/or bodyweight movements. As former athletes, they are quick to identify what they need to work on and then proceed to squash their weaknesses with hard work and consistency. Brian and Melissa have built capacity in all areas of fitness and are forces at the 5:30a class!
Brian can do a 120# weighted pull up, 150# weighted dip and run a sub 5 minute mile. What’s more impressive is his commitment to building lower body strength. Brian has done two squat cycles which have no only increased his squats but his overall strength and olympic lifts.
Melissa recently dialed in her nutrition and has seen immediate returns in her bodyweight movements. She can now do 7 consecutive chest to bar pull ups and blue banded bar muscle ups. Melissa has also put in extra work to increase her upper body strength and can now walk on her hands!
About Melissa
I live in Wayland with my husband Adam, our three kids Avery(9), Olivia (8), Max(5) and our dog Tucker. I was a Labor and Delivery nurse for 11 years and I now work as a nurse in the Wayland Public Schools. I have been doing CrossFit for a year and a half and I’m a regular at the 530am.
1. What keeps you coming back to CrossFit each day?
Besides the Lululemon leggings and all the fun CrossFit gear what keeps me coming back to CrossFit each day are the amazing people and sense of community I feel every time I am in the gym. My least favorite part of the day is having to leave but I have been known to occasionally come back through out the day just to hang out.
2. What’s your spirit animal (an animal that represents you)?
My spirit animal would probably be a bear. Strong but can also be soft and cuddly and extremely protective of their “tribe”. Hibernating all winter long wouldn’t be too bad either.
3. What is the best gift you have ever received?
The best gift I have ever received would have to be my kids. I know, I know boring but definitely the truth.
4. What are you currently watching on Netflix?
I am currently watching Stranger Things on Netflix. I use the term watching lightly as I usually fall asleep within 5 minutes or I “watch” through my fingers when I am covering my face.
5. What are you looking forward to in the new year?
What I am looking forward to in the new year would be more CrossFit gains and a fun trip to Mexico with my family.
About Brian G (aka El Guapo)
I live in Sudbury with my wife and two great kids. I am a bond trader in Boston for a small private firm. December is my tenth month of Crossfit, and 5:30am is my normal class.
1. What keeps you coming back to CrossFit each day?
I love how CF shows you your imbalances. I knew I was inflexible before I started, but I didn’t know I was Frankenstein inflexible. Thanks Daybreak for that.
2. What’s your spirit animal (an animal that represents you)?
No idea on this one…but I did have a chameleon named Herbie when I was a kid.
3. What is the best gift you have ever received?
Easy…my kids. Nothing compares to being a dad to Henry and Julia.
4. What are you currently watching on Netflix?
I don’t have Netflix, but Curb Your Enthusiasm and The Wire are my two favorite shows all-time.
5. What are you looking forward to in the new year? My son is taking golf lessons this year and will be my partner out on the course in 2018. Also, coaching my daughter’s soccer team again!
**December is a cold month…that reserved parking spot is very close to the door….I’d love to raffle or auction it off with the proceeds going to the Shriner’s Hospital for Children if anyone is interested in it.
WOD: Mon 12.11.2017 “Betrayed”
NEWS
MW3 WOD: On Saturday, December 16th, we will honor McCrae Williams with a hero workout and fundraiser. ALL donations go to the McCrae James William Foundation. For more details about the event and how to register click HERE
WOD
“Betrayed”
4 Rounds:
500 Meter Row
30 Push Press (65/45)
20 Jumping Chest to Bar Pull Ups
Post Time to Comments.
ENDURANCE
1600 m, rest 4
1200 m, rest 3
800 m, rest 2
400m
BARBELL CLUB
2 push press + 1 jerk
8 sets
front squat
6×3 at 80-90%
WOD: Sat 12.09.2017 “Lush Life”
NEWS
MW3 WOD: On Saturday, December 16th, we will honor McCrae Williams with a hero workout and fundraiser. ALL donations go to the McCrae James William Foundation. For more details about the event and how to register click HERE
WOD
“Lush Life”
2 Rounds:
15 Calorie Bike
30 Hang Snatches (115/75)
Then
2 Rounds
15 Calorie Row
30 Thrusters (115/75)
Post Time to Comments.