DAYBREAKERS of the MONTH: Katie + Martin
Meet Katie and Martin!
Katie and Martin are Daybreakers of the Month, based on consistency. Consistency in their training and nutrition. Katie took her fitness to a new level when she participated in January’s nutrition challenge. Katie lost 8+ pounds and increased her attendance from 3 days per week to 5-6 days per week. Since January, Katie has kept up with her nutrition and set personal records for the deadlift, front and back squats, clean and jerk AND can connect 5 kipping pull ups!
Like Katie, Martin is consistent with his training and nutrition. Martin has seen tremendous improvement on his Olympic lifts from attending Barbell Club once a week. Plus, he has tracked his workouts for the last year and half and has found his average sustainable heart rate, during workouts, is at least 10 beats higher than it used to be. What does that mean? Martin’s heart got stronger, his muscles can process more oxygen and he got fitter!
About Katie
About Martin
WOD: Wed 10.04.2017 “Tunnel Vision”
NEWS
- Columbus Day Schedule
- Monday 10/9: 7a, 9a and 5:30p classes ONLY
- Sudbury Halloween 5K and Fun Run: Sunday 10/22 at 12pm at Haskell Field in Sudbury. Register HERE
- Internal Halloween Team Competition and Social Announced! Details in our newsletter, but the save the date: SATURDAY, OCT 28 from 8:00-11:00am, and catered social for all participants to follow. No cost to members to enter and eat! Sign up at front desk.
WOD
“Tunnel Vision”
3 Rounds
7 Front Squats (185/135)
14 Toes to Bar
50 Double Unders
Then
Front Squat
10 Rep Max
Post Time and Weight to Comments.
ENDURANCE
3 rounds
5 min easy, 4 min moderate, 1 min rest
WOD: Tue 10.03.2017 “Make It Right”
NEWS
- Columbus Day Schedule
- Monday 10/9: 7a, 9a and 5:30p classes ONLY
- Sudbury Halloween 5K and Fun Run: Sunday 10/22 at 12pm at Haskell Field in Sudbury. Register HERE
- Internal Halloween Team Competition and Social Announced! Details in our newsletter, but the save the date: SATURDAY, OCT 28 from 8:00-11:00am, and catered social for all participants to follow. No cost to members to enter and eat! Sign up at front desk.
WOD
“Make It Right”
50 Calorie Bike
50 Dumbbell Snatches (45/35)
50 Burpee Box Jump Overs (24/20)
50 Dumbbell Overhead Lunges (45/35)
50 Calorie Row
Post Time to Comments.
WOD: Mon 10.02.2017 “Find You”
NEWS
- Columbus Day Schedule
- Monday 10/9: 7a, 9a and 5:30p classes ONLY
- Internal Halloween Team Competition and Social Announced! Details in our newsletter, but the save the date: SATURDAY, OCT 28 from 8:00-11:00am, and catered social for all participants to follow. No cost to members to enter and eat! Sign up at front desk.
WOD
“Find You”
AMRAP 15:
300 Meter Row
15 Unbroken Wall Balls (20/14)(10/9)
Post Rounds to Comments.
ENDURANCE
3 rounds
5 min easy, 2 min hard, 1 min moderate, 3 min rest
BARBELL CLUB
clean +hang clean + jerk
clean pulls
5×3
WOD: Sat 09.30.2017 “Arrows”
NEWS
- Columbus Day Schedule
- Monday 10/9: 7a, 9a and 5:30p classes ONLY
- Internal Halloween Team Competition and Social Announced! Details in our newsletter, but the save the date: SATURDAY, OCT 28 from 8:00-11:00am, and catered social for all participants to follow. No cost to members to enter and eat! Sign up at front desk.
WOD
“Arrows”
With a partner
1 Mile Run (alternate every 400m)
30 Clean and Jerks (225/155)
100 Toes to Bar
30 Clean and Jerks
1 Mile Run
Post Time to Comments.
WOD: Fri 09.29.2017 “Lah Dee Da”
NEWS
- Columbus Day Schedule
- Monday 10/9: 7a, 9a and 5:30p classes ONLY
- Internal Halloween Team Competition and Social Announced! Details in our newsletter, but the save the date: SATURDAY, OCT 28 from 8:00-11:00am, and catered social for all participants to follow. No cost to members to enter and eat! Sign up at front desk.
WOD
“Lah Dee Da”
10 Rounds:
15/12 Calorie Bike
15 Box Jumps
15/12 Calorie Row
Post Time to Comments.
ENDURANCE
1600m, 200m, 400m
1200m, 200m, 400m
800m, 200m, 400m
400m, 200m, 400m
easy, fast, moderate
WOD: Thu 09.28.2017 “The Sky is a Neighborhood”
NEWS
- Columbus Day Schedule
- Monday 10/9: 7a, 9a and 5:30p classes ONLY
- Internal Halloween Team Competition and Social Announced! Details in our newsletter, but the save the date: SATURDAY, OCT 28 from 8:00-11:00am, and catered social for all participants to follow. No cost to members to enter and eat! Sign up at front desk.
WOD
“The Sky is a Neighborhood”
3 Rounds:
5 Muscle Ups
15 Deadlifts (185/135)
30 Sit Ups
Post Time to Comments.
BARBELL CLUB
3 position snatch
back squat
5×8
Hero WOD: Wed 09.27.2017 “Loredo”
NEWS
- Columbus Day Schedule
- Monday 10/9: 7a, 9a and 5:30p classes ONLY
- Internal Halloween Team Competition and Social Announced! Details in our newsletter, but the save the date: SATURDAY, OCT 28 from 8:00-11:00am, and catered social for all participants to follow. No cost to members to enter and eat! Sign up at front desk.
WOD
“Loredo”
6 Rounds:
24 Squats
24 Push Ups
25 Walking Lunges
400 Meter Run
Post Time to Comments.
Loredo
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
ENDURANCE
3×1 mile repeat. rest 5 min
WOD: Tue 09.26.2017 Team Series Event 2
NEWS
- Columbus Day Schedule:
- Mon 10/9: 7a, 9a and 5:30p classes ONLY
- Internal Halloween Team Competition and Social Announced! Details in our newsletter, but the save the date: SATURDAY, OCT 28 from 8:00-11:00am, and catered social for all participants to follow. No cost to members to enter and eat! Sign up at front desk.
WOD
“Team Series Event 2”
120 Double Unders
60 Chest to Bar Pull Ups
60 Hang Power Snatch (95/65)
120 Double Unders
Post Time to Comments.