DAYBREAKER of the MONTH: Sarah L and Ray
Meet Sarah L and Ray!
Sarah L and Ray both joined Daybreak in December and have forces at the night classes. Their good spirits and solid work ethic are certainly contagious to all around them.
Sarah isn’t a stranger to weightlifting. In high school Sarah was a power lifter and could deadlift 600 pounds! Sarah consistently attends Barbell Club has pr’d her clean and jerk and continuously makes technique gains on her snatch. What’s more impressive is along with her strength and technique gains, Sarah has also made significant improvements on her bodyweight movements. She’s moved from green to a blue banded pull ups, and went from not being able to do a handstand to now doing handstand push ups to 2 abmats.
In January, Ray participated in our nutrition challenge and lost more than ten pounds. He’s maintained his nutrition regime and can now do consecutive pull ups, chest to bar pull ups and handstand push ups. Ray came to Daybreak with incredible upper body strength and in the past months he’s focused on his legs, adopting a squat cycle into his weekly routine, and is killing his workouts.
About Sarah L
About Ray
WOD: Thu 08.03.2017 “Count on You”
CHALK TALK
How to Pursue Better:
Post Your Scores. The whiteboard and website are where we record, measure and celebrate our progress. We’ve heard members often say, “What weight did I do last time?” or “What was my time?” Well, if you post your score to our website, you’ll have an online digital journal! Each time we repeat a workout, we’ll always link back to the page when we did it last… where you’re score is (should be) posted.
To post your score, just click on “Web Log In” under “Member Quick Links” section at the upper right of this page. Then click register (if you’re new) or log-in (if you’re not). It’s that easy!
WOD
“Count on You”
4 Rounds:
15 Calorie Row
15 Chest to Bar Pull Ups
15 Burpees to a Plate
Post Time to Comments.
BARBELL CLUB
2 squat cleans + 1 split jerk
build to heaviest
Clean Pulls
5×3 reps at 110% of successful complex
WOD: Wed 08.02.2017 “Wanted”
CHALK TALK
How to Pursue Better: Be humble. Be kind. Build. Don’t destroy.
WOD
Overhead Squat
5 x 3, across
“Wanted”
AMRAP 7
10 Overhead Squats (135/95)
50 Double Unders
Post Weight and Rounds to Comments.
ENDURANCE
3 rounds:
Tabata Bike
Tabata Row
Tabata Run
2 min rest between rounds
Hero WOD: Tue 08.01.2017 “White”
NEWS
Do NOT push through an injury! Listen to your body. Take your rest days. If something doesn’t feel right, STOP! Be accountable, but if you do come in, talk to your coaches. They can modify ALL workouts to your needs.
HERO WOD
“White”
5 Rounds:
3 Rope Climbs
10 Toes to Bar
21 Overhead Lunges (45/25)
400 Meter Run
Post Time to Comments.
White
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
WOD: Mon 07.31.2017 “DT”
NEWS
How to Pursue Your Better: Be positive. We all have of days, but leave the negativity behind. Do not say “I can’t” and be okay with just giving 100% of what you have THIS day. It’s ok. Life happens.
WOD
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Men’s Weight: 155#
Women’s Weight: 105#
Post Time to Comments. Compare scores HERE.
ENDURANCE
6 sets:
25 meters of broad jumps, sprint 200m
2 min rest between sets
BARBELL CLUB
Snatch
EMOM
1-3: 3 snatches at 70%
4-6: 2 snatches at 75%
7-9: 1 snatch at 80%
10-12: 1 snatch at 85%
Back squat 5×8 @ 70-80%
WOD: Sat 07.29.2017 “Daniel”
NEWS
TEEN CLASS “BACK-TO-SCHOOL” PROGRAM
This is a special two week “back-to-school” training program that will be offered FOUR days a week (Monday through Thursday) for the week of AUGUST 14 and AUGUST 21! Mondays and Wednesdays will meet at the Lincoln Sudbury High School Track; Tuesdays and Thursdays will be back at Daybreak. All sessions run from 4:30p-5:30p.
There are two ways to participate in our August program.
- Each visit will count against an existing or new Teens Punch Card
- Sign up for a special August training rate of $99, which includes all 8 sessions
Simply email us at [email protected] or see Mel to reserve your spot!
WOD
“Daniel”
50 Pull Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull Ups
Post Time to Comments. Compare scores HERE.
WOD: Fri 07.28.2017 “Good Kid”
WOD
“Good Kid”
In Teams of 2 Complete
3 Rounds:
20 Calorie Bike
30 Hang Power Cleans (165/115)
40 Calorie Row
Post Time to Comments.
ENDURANCE
3 x (8x100m sprint) with :45 rest between reps. 4 minutes between sets
WOD: Thu 07.27.2017 “Livin’ The Dream”
WOD
Bench Press
5×3, ascending
“Livin’ The Dream”
4 Rounds:
Plate Push (down and back)
30 Double Unders
Rest 1 Minute
Post Weight to Comments.
BARBELL CLUB
Mid-thigh hang snatch + Snatch (below the knee)
5 sets
Snatch Balance
5×3
WOD: Wed 07.26.2017 “Runaway”
WOD
“Runaway”
5 Rounds:
30 Box Jumps 24″
200 Meter Run
30 Wall Balls (20/14)(10/9)
200 Meter Run
Post Time to Comments. Compare scores HERE.
ENDURANCE
3×1 mile repeat with 1 min rest between
then
5x60m sprint, 240 easy between sets
WOD: Tue 07.25.2017 “Are You Sure?”
WOD
“Are You Sure?”
AMRAP 15:
30 Sit Ups
20 Handstand Push Ups
10 Deadlifts (225/155)
Post Rounds to Comments.