WOD: Thu 11.09.2017 “I Don’t Get Tired”
NEWS
- DAYBREAKERS COMPETE: Jackson and Michele compete THIS SAT&SUN at CrossFit Southie. Heat Times: Sat 9a/9:34, 11:50/12:20p and 3:45/12:20p
- THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
“I Don’t Get Tired”
3 Rounds:
0-2 min: 400 Meter Run + Double Unders
2-3 min: Dumbbell Push Jerks (35/25)
3-4 min: Pull Ups
4-5 min: Dumbbell Hang Squat Cleans (35/25)
Rest 5 Min
Post Reps to Comments.
BARBELL CLUB
Heavy Snatch
Heavy Clean and Jerk
Back Squat
WOD: Wed 11.08.2017 “My Life Be Like”
NEWS
- DAYBREAKERS COMPETE: Jackson and Michele compete THIS SAT&SUN at CrossFit Southie. Details to come later this week.
- THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
Front Rack Lunges
4 x 5 (each side), across
“My Life Be Like”
5 Rounds:
20 Kettlebell Swings (53/35)
20 Jumping Lunges
Post Weight and Time to Comments.
ENDURANCE
15 rounds
2 min moderate, 1 min easy
WOD: Tue 11.07.2017 “Reminder”
NEWS
- DAYBREAKERS COMPETE: Jackson and Michele compete THIS SAT&SUN at CrossFit Southie. Details to come later this week.
- THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
“Reminder”
3 Rounds of:
1 Minute Max Calorie Bike
1 Minute Rest
1 Minute Max Ring Dips
1 Minute Rest
1 Minute Sit Ups
1 Minute Rest
1 Minute Legless Rope Climbs
1 Minute Rest
Post Total to Comments.
WOD: Mon 11.06.2017 “Earned It”
NEWS
THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
“Earned It”
500 Meter Row
10 Snatches (155/105)
10 Overhead Squats
500 Meter Row
20 Snatches (115/75)
20 Overhead Squats
500 Meter Row
30 Snatches (75/55)
30 Overhead Squats
Post Time to Comments.
ENDURANCE
21-15-9
Bike for Calorie
Row for Calorie
BARBELL CLUB
Front Squat
Heavy Single
Clean + Jerk 6×3 75-80%
WOD: Sat 11.04.2017 “Hurricane”
WOD
“Hurricane”
5 Rounds of “Cindy”*
3Rounds of “DT”**
1 Mile Run
*Cindy = 5 pull ups, 10 push ups, 15 squats
**DT = 12 deadlifts, 9 hang cleans, 6 jerks (155/105)
Post Time to Comments. Compare scores HERE.
WOD: Fri 11.03.2017 “Saucey”
WOD
“Saucey”
With a Partner
2 Mile Bike
100 Weighted Step Ups (35/25)
100 Weighted Sit Ups (35/25)
150 Kettlebell Swings (53/35)
Post Time to Comments.
ENDURANCE
5 rounds
Empty Sled Push 50m
200m medball or sandbag run
400m run
MOBILITY of the MONTH: Front Rack Position
MOBILITY OF THE MONTH
We are excited to introduce a new monthly blog feature that focuses on MOBILITY. Each month we will be posting several specific exercises and instructional videos to help you improve flexibility and range of motion for a particular body part or movement. We’ll also add new exercises and videos mid-month to give you more options! We’ll keep this post pinned to the top of our WOD/NEWS page.
FRONT RACK POSITION
The FRONT RACK is the beginning and end position for many familiar movements: front squat, thruster, clean and any shoulder to overhead. You might hear a coach cue you to “get your elbows up” to improve this position and keep your core engaged and torso more upright. But for some, getting your elbows up and/or resting the bar on the front of your shoulders (i.e. deltoids), is impossible!
Tight, stiff or previously injured muscles, ligaments and tendons in and around the shoulder are usually to blame. Below is a series of videos demonstrating specific mobility exercises you can (and should) do in November or anytime you need help to improve the FRONT RACK position.
For frequency, we suggest running through these exercises 2-3 times per week. Pre-WOD is preferred, but post-WOD will work, too. If you find you need a bit more attention on this position, there’s nothing wrong with doing these exercises each time you visit!
THORACIC OPENER
Sets/Reps: 2 sets, 10 reps, 2-3 positions
LAT MOBILITY
Sets/Reps: 2 sets x 1 min each side, make pressing motion with arm
LAX BALL PEC MOBILITY
Sets/Reps: 2 sets each side, 10 arm raises, 2 different position on the pec muscle
BANDED FRONT RACK STRETCH
Sets/Reps: 1 set, 1 min each side
WOD: Thu 11.02.2017 “One Fine Day”
WOD
“One Fine Day”
AMRAP 7:
5 Man Makers (45/35)
30 Double Unders
Rest 3 Minutes
AMRAP 7:
5 Overhead Squats (115/75)
5 Double Jump Burpees Over the Bar
Post Rounds to Comments. Compare scores HERE.
BARBELL CLUB
clean pull + hang clean (below the knee)
6×10 pendlay row
6×15 lateral plate raises
DAYBREAKERS of the MONTH: Lori + Chris G
Meet Lori and Chris!
This year, Lori revamped her nutrition plan and dedicated herself to attending CrossFit three-times per week. Lori has seen dramatic changes in her overall performance with PRs in weightlifting and bodyweight movements. And you can’t help but notice how lean, fit and strong she looks.
Chris G, has been relentless in improving his shoulder mobility and it’s working! Until recently, Chris wasn’t able to hang from a bar or go overhead with a barbell. Consistently taking his time, being patient, strengthening and stretching, and working with lighter weights, are the keys to his success.
About Lori
I live in Maynard and have been married to my husband Howie for 22 years. We have two great girls: Carly (13) & Ella (9). We have 3 cats (Tiger, Lucy and Kiki) and a sweet dog, Luna who we adopted last year. I work at Sunlife Financial in Wellesley as a Senior Benefit Consultant reviewing Disability Claims. My dear friend Julianna and I first came to Daybreak about 3 years ago on the recommendation of Erica, who we knew through a cycle class she taught. We mentioned we were interested in trying CrossFit and she said Daybreak was the place to do it! I come when I can, lately that could be 6:30am, 12:30pm or an evening class if that is when I can get there. If my schedule would allow it 6:30am would definitely be my preferred time to come!
1. What keeps you coming back to CrossFit each day?
How hard I can push myself and let everything else in my day fall away. It is what I love about coming here. With less intense workouts my mind can wander….here it is all about getting through the wod, no time to think about what to make for dinner, kids etc….it’s my me time
2. What’s your spirit animal (an animal that represents you)?
I’m going with a zebra, just because I have always thought they were so cool.
3. What’s the best concert you’ve ever attended?
So many to choose from….Probably Harry Conick Jr. at the Bank Boston Pavilion (or whatever it’s called now) the weather was perfect, and he put on a great show. Pearl Jam last year at Fenway was pretty great too.
4. What fictional place would you like to visit?
Who-ville 😉
5. Is the holiday season the best or worst time of the year? Why?
Both…..I love Thanksgiving, low key, no gifts. Christmas has gotten out of control. While I love how magical it is for the kids, my tendency to procrastinate makes it WAY more stressful then it should be!
About Chris