WOD: Wed 04.05.2017 “Release Me”
WOD
“Release Me”
AMRAP 15:
10 Deadlifts (275/185)
20 Medball Sit Ups (20/14)
30 Box Jumps (24/20)
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
part 1:
5 min easy, :30 rest
2.5 easy, :20 rest
2.5 easy, :20 rest
5 x (1 min easy, :10 rest)
3 min rest
part 2:
2 x (400m fast, :45 rest)
4 x (200m fast, 200m easy)
WOD: Tue 04.04.2017 “Cherry On Top”
WOD
“Cherry On Top”
50 Medball Cleans (20/14)
25 Push Jerks (155/105)
50 Medball Cleans (20/14)
Post Time to Comments.
DAYBREAKERS of the MONTH: Jodi + Pete
Meet Jodi and Pete!
Jodi and Pete are another couple of silent but deadly CrossFit ninjas. Their good spirits, enthusiasm to help others and solid work ethic are certainly contagious to all around them.
This year, Jodi revamped her nutrition plan which has already resulted in new strength gains and a re-energized positive attitude. Jodi is constantly working on her weaknesses and is always quick to offer help and encouragement to new and old Daybreakers alike.
Pete is a great example of how to approach CrossFit and fitness in general. He is very self-aware and listens to his body when it whispers (rather than when it screams). When something doesn’t feel right, he works with a coach to modify the movement or weight. Pete also spends the time to practice challenging movements by breaking them down into smaller parts, honing in the technique, and then building them back up. He took this approach with double unders and can now be seen crushing large sets.
About Jodi
I live in Maynard with my husband and 2 girls (ages 11 and 7). I work part-time as an IRB Coordinator for the MetroWest Medical Center in Framingham. Most of the time I go to the 5:30 am class, but I can also be found at the 8:30a or 12:30p classes on a lazy, sleep-in day. I like going to the different classes to meet and workout with different people. Everyone at Daybreak has been so fun to meet! I’ve been doing CrossFi for 4 years. Daybreak is my 3rd CrossFit gym and the best one to which I’ve belonged… from the coaching to the members, it’s one of the best parts of my day!
If you had to live without one of your 5 senses, which one would you give up?
I’d give up touch because I think it would be the easiest to live without. I love to eat too much to give up taste or smell. I have family members who were deaf and blind and both of those can be very isolating so I’d go with touch.
What’s your spirit animal (an animal that represents you)?
A puggle with an amazing resting b*^%h Face, which I seem to often sport without realizing it, but really most of the time I’m thinking about ice cream, cookies or cake. When I asked my 11 year old this question she said I most resemble a lion since “you are always roaring at us”…so that’s that also.
If you could bring any musician back from the dead, who would it be?
George Michael – because really can we live without “Faith” and “Freedom”
If you had to live in a book, show, or movie, which one would it be?
If I had to live in a TV show I would live in House Hunters International – I’d get to travel the world, meet all sorts of interesting people, try new foods and see amazing places.
How would you survive a zombie apocalypse?
I would gather enough supplies for at least 90 days move to the mountains near a water supply and learn to hunt for food. Although seeing as I had to google all that information I’d probably be the first to go!
About Pete
I live in Sudbury with my wife Ada (who will hopefully rejoin us at DCF soon!) and two girls (ages 10 and 12). I am an immigration attorney with my own office on Rte. 20 in Sudbury. I started CrossFit about two years ago and normally hit the 5:30 am class. One of the things I love about CrossFit, aside from the awesome coaching and community, is the continual sense of progress. Before, when I was basically just running and swimming, it was very hard to make noticeable gains. Now it seems something is always getting better, even if it is slow (like a 5# PR or removing an abmat on the HSPUs). I love the sense of moving forward.
If you had to live without one of your 5 senses, which one would you give up?
If I had to give up one of my senses, it would have to be smell (as long as my sense of taste wasn’t affected!). My sense of smell is already pretty bad so I would’t be missing much. I am no beagle.
What’s your spirit animal (an animal that represents you)?
My spirit animal is a goat. I love to climb on things and will pretty much eat anything. This might be related to my poor sense of smell.
If you could bring any musician back from the dead, who would it be and why?
I would bring Elis Regina, a Brazilian signer from the 60s and 70s, back. She had an amazing voice and died way too young (36).
If you had to live in a book, show, or movie, which one would it be and why?
I would live in “My Neighbor Totoro” because the setting is so beautiful and Totoro is such a friendly forest troll.
How would you survive a zombie apocalypse?
For the zombie apocalypse, I would fuel up the lawnmower and use that to fend off the rotting lumberers. For food, I would just keep eating eggs from our chickens.
WOD: Mon 04.03.2017 “Heavy Helen”
WOD
“Heavy Helen”
3 Rounds:
600 Meter Run
21 Kettlebell Swings (70/53)
12 Chest to Bar Pull Ups
Post Time to Comments
ENDURANCE
15 Hill Sprints
*walk down
WOD: Sat 04.01.2017 “It Ain’t Me”
WOD
“It Ain’t Me”
4 Rounds:
20 Sit Ups
10 Front Squats (225/155)
10 Strict Handstand Push Ups
Post Time to Comments.
BARBELL CLUB
Power Clean
4 x 3 reps
3 x 2 reps
5 x 1 rep
Back Extensions
3×10, weighted
GHD Sit Ups
3×20-25
WOD: Fri 03.31.2017 “Issues”
NEWS
- Barbell Club tomorrow (Saturday at 10am)! Come get your weekly dose of barbell technique, form and strength.
- Take a look at this 6 minute clip from an interview with Dr. Robert Lustig, who is an endocrinologist and professor of pediatrics in the Division of Endocrinology at the University of California-San Francisco. He explains sugar’s toxicity, outlines the stakes of sugar consumption and offers suggestions for addressing the ongoing sugar crisis… especially in our children. His findings suggest that sugar has a similar impact on children as alcohol has on adults. For the full 30 minute interview, click HERE.
WOD
“Issues”
21-15-9 Dumbbell Cleans (45/35)
15-12-9 Ring Dips
9-6-3 Rope Climbs
Post Time to Comments.
ENDURANCE
1x400m, rest 1 min
2x300m/100m easy
Rest 3 min
1x400m, rest 1 min
3x200m/100m easy
Rest 3 min
1x400m, rest 1 min
4x100m/100m easy
WOD: Thu 03.30.2017 “Rowing Tosh”
WOD
“Rowing Tosh”
With a Partner Row
3 Rounds:
250m-500m-750m
Post Time to Comments.
BARBELL CLUB
Burgener Warm Up
7 sets w/empty bar
Snatch Deadlift
7 sets, 10 seconds
Clean Deadlift
7 sets, 10 seconds
Split Jerks
7 sets, pause 1 sec in dip
WOD: Wed 03.29.2017 “Nancy”
WOD
Hang Snatch + Overhead Squat
5 x 1 Rep
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
Post Weight and Time to Comments. Compare scores HERE.
ENDURANCE
2 rounds:
800 meters moderate, :45 rest
200m fast, :90 rest
600 meters moderate, :45 rest
200m fast, :90 rest
400 meters moderate, :45 rest
200m fast, :90 rest
rest 3 min
WOD: Tue 03.28.2017 “Drifters”
WOD
“Drifter”
3 Rounds of AMRAP 3:
5 Hang Power Cleans (135/95)
3 Muscle Ups
*rest 1 minute between rounds
Hang Power Clean
5×2 reps
Post Rounds and Weight to Comments.
WOD: Mon 03.27.2017 “Slide”
WOD
“Slide”
3 Rounds:
500 Meter Row
20 Push Ups
15 Chest to Bar Pull Ups
Post Time to Comments.
ENDURANCE
3 rounds
1600m easy
300m fast
rest 3 min