WOD: Thu 02.09.2017 Push Jerk + Split Jerk
**WEATHER ALERT** KEEP CHECKING OUR WOD PAGE FOR CHANGES TO SCHEDULE
WOD
Push Jerk
3×3, across
Split Jerk
3×3, across
Post Weights to Comments.
…aaaaand a cash out.
BARBELL
Power Clean + Clean
5 sets, ascending
Clean Pulls
3 x 2 reps (:10 bottom to top. :10 top to bottom)
WOD: Wed 02.08.2017 “Stumble”
NEWS
Reminder: Barbell Club and Yoga sign-up sheets are out!
WOD
“Stumble”
AMRAP 4 at Each Station:
1. Bike For Calories
2. Medicine Ball Cleans (20/14)
3. Toes to Bar
4. Row for Calories
Post Reps to Comments.
ENDURANCE
2 x (5min, 1min, 4min, 2min, 3min) :30 between each rep.
3 minutes between sets
WOD: Tue 02.07.2017 “Horizon”
NEWS
NEW-trition Challenge: Winners/Whats Next to be announced later TODAY. No meeting Wed 2/8
WOD
“Horizon”
6 Rounds:
5 Alternating Dumbbell Snatches (50/35)
25′ Overhead Walking Lunge (50/35)
10 Burpees
Post Time to Comments.
WOD: Mon 02.06.2017 “Balance”
We couldn’t be more proud of our athletes and supporters who came out today and put it all out there for the world to see. From members who participated in their first competition to the countless personal bests… Daybreakers were a force today. You pushed yourselves outside your comfort zones, hi-fived, fist-bumped, and just did the work. Well done today, Daybreakers! #pursuebetter
WOD
“Balance”
5 Rounds:
15 Box Jumps (24/20)
12 Pull Ups
9 Handstand Push Ups
6 Squat Snatches (135/95)
Post Time to Comments.
ENDURANCE
3 rounds:
10 jumping lunges
150m sprint
8 jumping lunges
100m sprint
6 jumping lunges
50m sprint
4 jumping lunges
rest 3 minutes
WOD: Sun 02.05.2017 No RNG or Open Gym
Details on Sunday’s throwdown located HERE. Come out and support the Daybreak crew! Good luck athletes!
WOD: Sat 02.04.2017 “Shape of You”
NEWS
- BARBELL CLUB: TODAY, Saturday Feb 4th at 10a
- SUPERBOWL FUNDAY: Sunday Feb 5th 9a-12p. Athletes arrive at 8:30a. Details HERE. No Open Gym or Rise-N-Grind.
WOD
“Shape of You”
In 10 Minutes:
100/80 Calorie Bike
Max Cleans in Remaining Time (155/105)
In the next 8 Minutes:
100 Burpees
Max Cleans in Remaining Time (155/105)
In next 6 Minutes:
100 Wall Balls (20/14)(10/9)
Max Cleans in Remaining Time (155/105)
*No rest between workouts
Post Total Reps to Comments.
Inspired by CFPC
BARBELL CLUB
Back Squat
10 x 3 Reps 70%
(on the 2 min)
Snatch
3×3 Reps
(yes, squat!)
Back Extensions
3×6 Reps
Weighted Bicycles
3×20 Reps
WOD: Fri 02.03.2017 “Rock Your Body”
WOD
“Rock Your Body”
AMRAP 12:
1K Row
30 Wall Balls (20/14)(10/9)
15 Hang Power Snatch (135/95)
60 Sit Ups
15 Muscle Ups
Post Reps to Comments. Compare Scores HERE
ENDURANCE
3 rounds:
1000m moderate
100m easy
200m easy
50m sprint
200m easy
50m sprint
200m easy
2 min rest
WOD: Thu 02.02.2017 “Setting Fires”
WOD
“Setting Fires”
With a Partner
10 Rounds (5 each):
250 Meter Row
10 Burpees Over the Bar
35 Double Unders
Post Time to Comments.
BARBELL CLUB
Snatch Tempo Pulls
3×3
Clean Tempo Pulls
3×3
Barbell Sit Ups
3×15
Single Arm DB Rows
3×8
Lateral Raises
3×8
Bicep Curls
3×8
EVENT: Superbowl Funday with CF Rail Trail
THIS Sunday, February 5th starting at 9am, Daybreak members will be participating in a friendly competition between us and CrossFit Rail Trail. We will be traveling to their box in Hudson, MA to compete in a series of workouts. Even if your not interested in competing, you and the family are welcome to come out to support your fellow athletes! We’ll try to be done by noon so as not to interfere with Super Bowl preparations.
WHEN: Sunday, February 5th from 9a to approximately 12p. Athletes check-in at 8:30a.
WHERE: CrossFit Rail Trail (157 Washington St, Hudson, MA)
BRING: Protein shakes, bananas/sweet potatoes, Fuel-for-Fires, Rx Bars, water, after workout beverages (alcoholic or non) and any post-workout snack. Pro Tip: bring a roll of TP too. 🙂
WORKOUTS:
Check the Event Facebook Page for videos of standards:
WOD 1
(12 Minute Cap)
1 Rep Max
Power Snatch (caught above parallel)
Hang Power Clean (caught above parallel)
Clean (Squat or Power)
One athlete lifts at a time. Team picks one athlete to do only one of the three movements.
WOD 2
(15 Minute Cap)
45 x Sit Ups (Flutter Kick Hold)
45 x Box Jump Overs 24/20 (Dead Hang Hold)
45 x KB Swings 70/53 (KB Hold)
60 x Wall Balls (Squat Hold)
45 x KB Swings
45 x Box Jump Overs
45 x Sit Ups
One person in the lane working, one performing static hold, one resting behind line.
Reps of 45 require a 10 rep minimum per athlete. Reps of 60 require 15 rep minimum per athlete.
WOD 3
(6 Minute Cap with 2 minutes each station)
Row for Calories
Burpees
Farmers Carry (each segment worth a point)
Each athlete works for 2 minutes then they rotate. Each athlete goes through each station only once.
Final TBD
Top 5 Teams
TEAMS:
| Team 1 | Maria | Erin | Ray |
| Team 2 | Seanna | Dusty | Kevin M |
| Team 3 | LIbbi | Neal | Megan |
| Team 4 | Erica | Ted | Pete |
| Team 5 | Lourdes | Jess F | Willis |
| Team 6 | Snack | Martin | Susan C |
| Team 7 | Britt | Andy Le | Jess K |
| Team 8 | Brian P | Moon | Melissa |
| Team 9 | Sarah M | Brian T | Nate R |
| Team 10 | Todd W | Bruce | Marissa |
| Team 11 | Carrie | TBD | TBD |
DAYBREAKERS of the MONTH: Neal + Katy
Meet Neal and Katy! The Millmans are our next Daybreakers of the Month. Both have worked really hard on their fitness, are looking and feeling great, and have made a positive impact on our community. They both get the 2 front parking spots, plus a whole ton of fist bumps and high fives. Congrats guys!
Neal and Katy Millman
Neal and I moved to Sudbury from Cambridge in the summer of 2009 and got married a year later. Neal is originally from Pittsburgh and I’m from Cleveland, however, we’ve both lived in the Boston area over 15 years. We have two kids, Eva (5) and Miles (2) who tag along with us on Saturday mornings.
We both work full time. Neal is a carpenter and works for a general contracting company Gilman, Guidelli, & Bellow based out of Newton. They do mostly high end residential homes in Boston through the route 2 corridor. I’m the Visual Arts Department Head for Peabody Veterans Memorial High School and teach both darkroom and digital photography. PVMHS is a large, culturally diverse, comprehensive public high school.
Neal and I typically go to the 5:30/6:30 PM, Saturday and/or Rise & Grind classes. Occasionally we work out together, however, we mostly switch days or times and swap the kids. My first CrossFit class was March 23, 2016. Neal started about a month later. Overall, it’s been life changing. We’ve both lost over 20 pounds and are physically pushing ourselves in ways that at least I never have before.
So yes, our lives are very full! Between our careers, having two young kids, and working out there isn’t a lot of free time. Not to mention the fact that we’ve been remodeling our home and yard ourselves. We also have an enormous vegetable, herb, and flower garden that consumes a lot of our time in the spring and fall.
1. What’s the first thing you would do if you won the lottery?
K: Plan a trip to South East Asia (without the kids).
N: Go to Bali for a couple weeks without the kids. Then pimp out a camper van and take the family on an epic west coast trip.
2. What’s your spirit animal (an animal that represents you)?
K: My spirit animal is a mama bird, perhaps a Goldfinch. I like to nest, take care of others, oversee things and wear bright colors.
N: Polar Bear
3. What’s the best tv show/movie you watched recently?
K: Currently watching This is Us, Homeland, and The Affair. Can’t wait for Game of Thrones to come back!
N: Louie C.K, first season of True Detective and Whiplash
4. What do you want to be when you grow up?
K: When I grow up, I want to be an “American Picker”. Then I would re-purpose my findings into pieces of art and home decor for my vintage boutique.
N: Sports Illustrated Swimsuit Photographer. Design and build industrial furniture
5. If there was a movie produced about your life, who would play you and why?
K: Maybe Kate Winslet? She’s about my age, plays strong willed female characters, and has a curvy figure.
N: A young Patrick Swayze.