WOD: Thu 03.16.2017 “Mush, Mush”
NEWS
- BARBELL CLUB: TODAY at 6:30a and Sat 3/18 at 10a
WOD
“Mush, Mush”
5 Rounds:
10 Dumbbell Cleans (45/35)
3 Muscle Ups
Post Score to Comments.
BARBELL
5 Rounds:
power snatch+ohs+sotts press
light weight
5 Rounds:
power clean+front squat+pj+jerk
light weight
WOD: Wed 03.15.2017 “Numb”
WOD
“Numb”
3 Rounds:
3 Legless Rope Climbs
6 Push Jerks (225/155)
12 Deadlifts (225/155)
24 Sit Ups
48 Wall Balls (20/14)(10/9)
Post Time to Comments.
ENDURANCE
8 x 400m
rest 2 min
WOD: Tue 03.14.2017 Open Gym 5:15a-9a
SCHEDULE CHANGE
All classes cancelled today except for Open Gym from 5:15a to 9:00a. Check the post tonight for any changes to tomorrow’s schedule.
WOD
“Lost Stars”
5 Rounds:
20 Burpees
10 Back Squats (135/95)
Rest 3 Min
Post Total Time to Comments. Compare Scores HERE
WOD: Mon 03.13.2017 “Location”
NEWS
- Due to the storm, please check website tonight and tomorrow for potential cancellations.
WOD
Bench Press
7-5-3
“Location”
3 Rounds:
30/20 Calorie Bike
30/20 Calorie Row
Rest 2 Minutes
Post Intervals to Comments.
ENDURANCE
100m easy, 200m moderate (rest :30), 200m hard (rest :60)
8x25m all out w/ :60 rest
100m easy, 150m moderate (rest :30), 150m hard (rest :60)
6x25m all out w/ :60 rest
100m easy, 100m moderate (rest :30), 100m hard (rest :60)
4x25m all out w/ :60 rest
100m easy, 50m moderate (rest :30), 50m hard (rest :60)
2x25m all out w/ :60 rest
WOD: Sat 03.11.2017 “Rise And Shine”
WOD
“Rise And Shine”
AMRAP 20:
40 Double Unders
30 Wall Balls (20/14)
20/15 Calorie Row
10 Handstand Push Ups
Post Score to Comments.
Fri 03.10.2017 “Open 17.3”
WOD
“OPEN 17.3
Prior to 8 min, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
Prior to 12 min, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
… and if you get that far, there’s more …
All masters and scaling options located HERE.
Post Score to Comments.
WOD: Thu 03.09.2017 “Here It Is”
NEWS
- No Barbell Club TODAY!
WOD
“Here It Is”
Tabata Bike
Tabata Kettlebell Swing (53/35)
Tabata Burpee
Tabata Strict Pull Up
*Rest 1 min between each
Post Score to Comments.
DAYBREAKERS of the MONTH: Nate + Maria
THE COMMON BOND
While our two Daybreakers of the Month don’t often workout together, the way they workout is quite common. Both these athletes are quiet, determined, and motivated. But what we think makes them a model Daybreaker is this: they never complain. Not a moan or groan when they come in from a tough day. Not a sigh when Mel decides to do a plate push cash out. Not even a excuse when their workout doesn’t go as planned. They always grit their teeth, dig in and do the work. That or they’re complaining so quietly we can’t hear them. =) Congrats Maria and Nate!
About Maria
Tell us a little about yourself.
I Live in Concord, MA . Married to Max and have 2 kids Cyrus -12 and Farah -11. I’m an attorney and certified financial planner on a wealth management team for a Swiss Bank in Boston. I’ve been doing Crossfit for almost 4 years… more than 2 have been at Daybreak. I go to 5:30 am class.
If you could be any color crayon what would you be and why?
Turquoise blue – the color of the sea and my favorite color. The color blue is one of trust, responsibility, honesty and loyalty. It is sincere, reserved and quiet, and doesn’t like to make a fuss or draw attention. It hates confrontation, and likes to do things in its own way. I looked that up.
What’s your spirit animal (an animal that represents you)?
Wolverine – the characteristics of this animal teaches one to respond to challenges of life with great focus, tenacity and persistence. Because of the wolverines cunning, focus and tenacity, it arranges its energies in a straight, balanced line. The endurance and strength of the wolverine teaches us to have a stick-to-it attitude in life and go the last mile to get what we seek.
If you could trade lives with anyone in the world for a day who would it be and why?
I would like to be an eagle for a day because I have always wanted to fly and see the entire world from that perspective.
What was the last book you read or are currently reading?
“Forging Self Confidence” by David Rutherford, former Navy Seal
What’s the worst accident (e.g. broken bone) you’ve ever had?
Tore my ACL landing a spread eagle jump off a mogul while skiing — 30 years ago in high school.
About Nate
Nate started CrossFit two years ago with Michele in our Teen program. He quickly graduated to the adult classes and has been attending with his mom Sharon the last year. He’s patient, focuses on technique and has made gradual gains. Nate recently competed for the first time, got his bar and ring muscle ups, cleaned 155 pounds, handstand push ups, consecutive toes to bar and is doing the Open.
Tell us a little about yourself.
I am 16 years old and live in Sudbury. I am currently a sophomore at LS and play lacrosse. I started CrossFit with because of my lacrosse coach (and current Daybreaker) Jim Bleakley during my 8th grade lacrosse season. I usually attend the 5:30 pm class during the week and the 9 am class on Saturdays.
If you could be any color crayon what would you be and why?
I would be a sky blue crayon because I am laid-back and chill.
What’s your spirit animal (an animal that represents you)?
Gazelle (Editors note: he’s FAST!)
If you could trade lives with anyone in the world for a day who would it be and why?
I would trade lives with Tom Brady. I’d be interested to experience his diet and health regimen that keeps him playing at such a high performance level. Plus, living a day as the GOAT (Editors note: this is Nate’s opinion and not shared by 1/2 the ownership of Daybreak) would be pretty awesome.
What was the last book you read or are currently reading?
I am currently reading Dracula by Bram Stoker for my English class.
What’s the worst accident (i.e. broken bone) you’ve ever had?
I bashed my head pretty hard on ice when I was sledding once. I had a massive bump on my head and was missing hair where my scalp made contact. It took about a year for the hair to grow back.
WOD: Wed 03.08.2017 “Marchin’ On”
NEWS
- No Barbell TOMORROW 3/9
WOD
“Marchin’ On”
21-18-15-12
Deadlift (225/155)
400 Meter Run
Post Score to Comments. Compare scores HERE.
ENDURANCE
5x(200m hard, 200m easy, 200m hard, 100m easy)
Then
6x Hill Sprints (walk down)