WOD: Sun 01.22.2017 Rise-N-Grind + Open Gym
RNG: 9-10** (just for this weekend)
Open Gym: 9-11a
WOD: Sat 01.21.2017 “Tootsie Roll”
NEWS
- FRIENDLY TEAM COMPETITION: Daybreak has been invited to a fun, low-key, internal team competition over at CrossFit Rail Trail (Hudson, MA). It is only their gym and ours so it’s a very forgiving environment for a competition. You just need to sign up at front desk and we’ll put you on a Daybreak team with athletes of varying ability. Don’t worry if you’re new or a veteran, the workouts will be very accommodating and this is for FUN! This will take place the morning of SUN, FEB 5 from 9a-12p so that we do not interfere with the Super Bowl. Let’s represent!
- 2017 CrossFit Open Registration is Live: Head on over to our Daybreak CrossFit Games Open Page for more details about this annual worldwide competition that invites CrossFitters of all ages and abilities to participate. We’ll be talking more about this in class, but if you want to read up on it beforehand, click the link above or the logo on the right ==>
WOD
Hang Clean
1 Rep Heavy
“Tootsie Roll”
5 Rounds:
5 Hang Cleans (225/155)
10 Burpees Over the Bar
Post Weight and Time to Comments. Compare HERE.
BARBELL CLUB
Power Snatch + Snatch Balance
6 sets
Snatch High Pulls
3×3, pull to chin
Bent Over Rows
2×10 w/barbell
Weighted Sit Ups
50 reps
WOD: Fri 01.20.2019 “Trap For Me”
NEWS
- FRIENDLY TEAM COMPETITION: Daybreak has been invited to a fun, low-key, internal team competition over at CrossFit Rail Trail (Hudson, MA). It is only their gym and ours so it’s a very forgiving environment for a competition. You just need to sign up at front desk and we’ll put you on a Daybreak team with athletes of varying ability. Don’t worry if you’re new or a veteran, the workouts will be very accommodating and this is for FUN! This will take place the morning of SUN, FEB 5 from 9a-12p so that we do not interfere with the Super Bowl. Let’s represent!
- 2017 CrossFit Open Registration is Live: Head on over to our Daybreak CrossFit Games Open Page for more details about this annual worldwide competition that invites CrossFitters of all ages and abilities to participate. We’ll be talking more about this in class, but if you want to read up on it beforehand, click the link above or the logo on the right ==>
WOD
“Trap For Me”
With a Partner
4 Rounds:
200 Meter Run (done together)
20 Handstand Push Ups
40 Sit Ups
20 (Dumbbell Snatch + 2 Overhead Lunges) (45/35)
Post Time to Comments.
ENDURANCE
Run, Row or Bike
10 minutes as far as you can.
rest 5 minutes
Go the same distance as above but get there under 10 min.
WOD: Thu 01.19.2017 “Hanging On”
NEWS
- *NEW* FRIENDLY TEAM COMPETITION: Daybreak has been invited to a fun, low-key, internal team competition over at CrossFit Rail Trail (Hudson, MA). It is only their gym and ours so it’s a very forgiving environment for a competition. You just need to sign up at front desk and we’ll put you on a Daybreak team with athletes of varying ability. Don’t worry if you’re new or a veteran, the workouts will be very accommodating and this is for FUN! This will take place the morning of SUN, FEB 5 from 9a-12p so that we do not interfere with the Super Bowl. Let’s represent!
- *NEW* 2017 CrossFit Open Registration is Live: Head on over to our Daybreak CrossFit Games Open Page for more details about this annual worldwide competition that invites CrossFitters of all ages and abilities to participate. We’ll be talking more about this in class, but if you want to read up on it beforehand, click the link above or the logo on the right ==>
WOD
“Hanging On”
AMRAP 12
Up Ladder of:
3-6-9-12-15-18, etc. Bar Muscle Ups
15-30-45-60-75-90, etc. Double Unders
Post Reps to Comments.
BARBELL CLUB
Clean + Front Squat + Jerk
6 sets
Back Extension
3×5 w/weight
Bicep Curls
3×10 w/barbell
Triceps Extensions
3×10 w/barbell
WOD: Wed 01.18.2017 “Eyes”
NEWS
- *NEW* FRIENDLY TEAM COMPETITION: Daybreak has been invited to a fun, low-key, internal team competition over at CrossFit Rail Trail (Hudson, MA). It is only their gym and ours so it’s a very forgiving environment for a competition. You just need to sign up at front desk and we’ll put you on a Daybreak team with athletes of varying ability. Don’t worry if you’re new or a veteran, the workouts will be very accommodating and this is for FUN! This will take place the morning of SUN, FEB 5 from 9a-12p so that we do not interfere with the Super Bowl. Let’s represent!
- *NEW* 2017 CrossFit Open Registration is Live: Head on over to our Daybreak CrossFit Games Open Page for more details about this annual worldwide competition that invites CrossFitters of all ages and abilities to participate. We’ll be talking more about this in class, but if you want to read up on it beforehand, click the link above or the logo on the right ==>
WOD
Hang Squat Snatch + Snatch
5 sets
“Eyes”
AMRAP 15
500 Meter Row
20/15 Calorie Bike
15 Overhead Squats (135/95)
Post Weights and Rounds to Comments.
ENDURANCE
Row, Run or Bike
5x50m sprint, :60 rest between each
4x100m sprint, :50 rest
3x150m sprint, :40 rest
2x200m sprint, :30 rest
DAYBREAKERS of the MONTH: Brian T + Dina
Meet Brian and Dina! This is our first of what we hope to be many Daybreaker of the Month posts. This is our chance to introduce 2 members who have made a positive impact on our community. We’ll be giving them the 2 front parking spots each month (shifted from our Daybreak Dedicated) and a whole ton of fist bumps and high fives. Congrats Bri and Dina!
Brian Tartufo
I am honored that you guys chose me for this. Without the coaches and the 5:30am crew pushing me I would not have been able to achieve the results over the past year.
I live in Framingham with my wife Kara and my two kids, Matthew (5) and Emily (4), from whom you may hear “daddy, daddy, daddy” during Saturday WODS! I also have a pug named Barkley.
I work in Cambridge for Sanofi Genzyme as a product manager for a rare disease called mucopolysaccharidosis or MPS for short. It’s a terrible disease but seeing how kids and their families affected with the disease persevere is so inspirational and helps me do my job better.
I started CrossFit in December 2013 at another box and really enjoyed the workouts. I attended off and on for about a year. As a former baseball player, I loved the individual competition and the camaraderie that CrossFit offered. Then I found Daybreak in December 2015 with my good friend Andy L. This time, I set the goals of establishing a sustainable gym routine, staying healthy and building strength and stamina. I was never a morning person before I started at Daybreak, but now I go to the 5:30am class which is such an awesome group of people.
1. What was the best thing you did over the holidays?
I was able to sleep in later than 4:45! But more importantly, I hung out with my kids every day and spent time with my friends and family.
2. What’s the most unusual place you’ve ever visited?
I have been to North Dakota which isn’t necessarily unusual but a random place to go!
3. What’s your spirit animal?
Definitely a dog!
4. On a scale of 1-5, how afraid of the dark are you?
A two. The dark doesn’t do much to me but I’m petrified of snakes!
5. What’s your favorite song on the radio?
Fitz and the Tantrums, “HandClap” – my kids and I love singing and clapping to it in the car.
Thanks again for selecting me with this. Daybreak has given me so much confidence and motivation and I’m looking forward to building on that in 2017.
Dina Murad-Antun
I live in Wayland. I’m married to my husband Mark and we have 2 girls, Gabi (10) and Melina(7). I’m a physical therapist by training but I’m in a new role pre-screening all our incoming orthopedic patients. I have been coming to Daybreak CrossFit since May 2016, so that’s 8 months now.
1. What was the best thing you did over the holidays?
Spending time with my sister and friends back in the UK.
2. What’s the most unusual place you’ve ever visited?
The dead sea (not very unusual but pretty cool).
3. What’s your spirit animal?
Not sure never thought about it!!! Don’t even know where to start!
4. On a scale of 1-5, how afraid of the dark are you?
Well that would be a 10! Anyone who knows me knows this about me. If my husband is out of town I force my kids to sleep with me or I sleep with the lights or TV on. My house is like Fort Knox at night. I’m a total loser! But I can’t help it!
5. What’s your favorite song on the radio?
Daft Punk/The Weeknd, “I Feel it Coming”
WOD: Tue 01.17.2016 “Linda”
NEWS
- *NEW* FRIENDLY TEAM COMPETITION: Daybreak has been invited to a fun, low-key, internal team competition over at CrossFit Rail Trail (Hudson, MA). It is only their gym and ours so it’s a very forgiving environment for a competition. You just need to sign up at front desk and we’ll put you on a Daybreak team with athletes of varying ability. Don’t worry if you’re new or a veteran, the workouts will be very accommodating and this is for FUN! This will take place the morning of SUN, FEB 5 from 9a-12p so that we do not interfere with the Super Bowl. Let’s represent!
- *NEW* 2017 CrossFit Open Registration is Live: Head on over to our Daybreak CrossFit Games Open Page for more details about this annual worldwide competition that invites CrossFitters of all ages and abilities to participate. We’ll be talking more about this in class, but if you want to read up on it beforehand, click the link above or the logo on the right ==>
WOD
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5x Bodyweight)
Bench (Bodyweight)
Clean (3/4 Bodyweight)
Post Time to Comments.
WOD: Mon 01.16.2017 “Filthy 50”
TODAY: Classes at 6a, 9a and 5:30p ONLY
WOD
“Filthy 50″
50 Box Jumps (24″)
50 Jumping Pull Ups
50 Kettlebell Swings (35)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45)
50 Good Mornings (35)
50 Wall Balls (20 to 10′)
50 Burpees
50 Double Unders
Post Time to Comments.
Compare Scores HERE
ENDURANCE
Row, Run OR Bike
100m sprint, 100m easy
110m sprint, 110m easy
120m sprint, 120m easy
130m sprint, 130m easy
140m sprint, 140m easy
150m sprint, 150m easy
160m sprint, 160m easy
170m sprint, 170m easy
180m sprint, 180m easy
190m sprint, 190m easy
200m sprint, DONE
NEW-trition Challenge: Some Old Some New
Week 2 prep is at the forefront, but for a moment let’s quickly reflect on this past week
First off, you crushed week one! The majority of members participating in the NEW-trition Challenge received 4’s for their quality eating efforts plus an extra point for working out. AND the gym has been a buzz with recipe ideas, sugar withdrawals and wall balls. So, many, WALL BALLS!
Now, week two starts on Monday. You’re bored of eggs and oatmeal for breakfast. If you eat another salad you might turn into a rabbit. And, one more dry chicken breast at dinner you could literally start clucking. Don’t fret, here’s a few recipes to keep your taste buds happy and the momentum rolling.
Beef Stew/Chili
(from Against All Grain Cookbook)
Ingredients:
2.5# beef (chuck)
2 red bell peppers, diced
1 small yellow onion, diced
1 28-oz can chopped tomatoes
1.5 cups beef broth
2T tomato paste
2 garlic, minced
2.5T chili powder
1t salt
2t cumin
1/2t paprika, curry, cinnamon, black pepper, cayenne, red pepper flakes
Brown beef (about 10 minutes). Place in a CROCKPOT with remaining ingredients. Set to low for 6 hours.
Sausage and Sweet Potato Frittata
Ingredients:
1/2 pound uncooked sausage
1 small sweet potato, shredded
1/2 cup yellow pepper, chopped
1/4 cup yellow onion, diced
8 eggs
1/2t salt
2 Roma tomatoes, sliced
Preheat oven to 350. Heat oil in a skillet. Add sausage, onion, yellow pepper and sweet potato. Cook 4 minutes. Beat eggs with salt, pour into skillet and cook for 2 minutes. Arrange tomato slices on top of eggs. Bake for 12 minutes. Add cheese if desired.
Dirty (Cauliflower) Rice
This recipe can be made with brown or white rice
Ingredients:
1 lb chicken thighs (8 pieces)
1-2 T coconut oil
1 head cauliflower, chopped into 1 inch pieces
1 carrot, chopped
1 cup peas
1/2 small yellow onion, chopped
2 T liquid aminos
1 egg, scrambled
Preheat oven to 350F. Salt and pepper the chicken thighs. Place on a baking sheet and bake for 25-30 minutes. Meanwhile, steam cauliflower (10 min). Drain then chop fine like rice or mash with potato masher. In a wok or large skillet, on medium high, add coconut oil, onions and carrots. Cook for 5 minutes. Add peas, cauliflower and liquid aminos. Cook for 3 minutes. Chop cooked chicken thighs and place into wok. Pour the scrambled egg into the wok and mix until egg is cooked. Serve
WOD: Sun 01.15.2017 Rise-N-Grind, Open Gym + Yoga
RNG 8-9a
OG 9-11
Yoga 4:30-5:30p
Monday Classes: 6a, 9a and 5:30p