WOD: Sat 01.14.2017 “Lumberjack 20” (Row)
NEWS
- SUNDAY: Yoga at 4:30p
- MONDAY SCHEDULE CHANGE: 6a, 9a and 5:30p Classes ONLY<br>
- *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
“Lumberjack 20″
20 Deadlifts (275/185)
400 Meter Row
20 Kettlebell Swings (70/53)
400 Meter Row
20 Overhead Squats (115/80)
400 Meter Row
20 Burpees
400 Meter Row
20 Chest to Bar Pull Ups
400 Meter Row
20 Box Jumps (24″)
400 Meter Row
20 Dumbbell Squat Cleans (45/35)
400 Meter Row
Post Time to Comments. Compare Scores HERE.
WOD: Fri 01.13.2017 “Drive”
NEWS
YOGA: Yoga is THIS Sunday, January 15th at 4:30p
WOD
Skill Session
Double Unders
“Drive”
AMRAP 8
1 Mile Bike
100 Sit Ups
Post Reps to Comments.
WOD: Thu 01.12.2017 “Stellar”
MONDAY 1/16 SCHEDULE
Classes: 6a, 9a and 5:3op
WOD
“Stellar”
5-10-15-20
Cleans (135/95)
Handstand Push Ups
Post Time to Comments.
BARBELL CLUB
3 Front Squats + 1 Jerk
6 sets
Snatch Balance (no dip)
3-2-2-1-1-1
WOD: Wed 01.11.2017 Overhead Squat + Bench
WOD
Overhead Squat
3×5, across
Bench
3×5, across
Post Weights to Comments.
ENDURANCE
Run, Bike or Row (your choice)
3 rounds:
600m (50m sprint, 100m easy, 50m sprint, 100m easy, 50m sprint, 100m easy, 50m sprint, 100m easy)
rest 3 min
WOD: Tue 01.10.2017 “The A Team”
“The A Team”
21-18-15-12-9-6-3
Toes to Bar
Hang Power Snatch (95/65)
Jumping Lunges
Post Time to Comments.
WOD: Mon 01.09.2017 “Task Priority Fight Gone Bad”
NEWS
- NEW-TRITION CHALLENGE: STARTS TODAY! Details HERE
- YOGA: We’re excited to announce that Lisa is back! We’re going to experiment with days/times for yoga, starting THIS Sunday, January 15th, at 4:30p. Please sign up at the front desk.
WOD
“Task Priority Fight Gone Bad”
3 Rounds:
20 Wall Balls (20/14)
20 Sumo Deadlift High Pulls (70/53)
20 Box Jumps (20″)
20 Push Press (75/55)
20 Calorie Row
Rest 1 Minute
Post Time to Comments.
ENDURANCE
4x800m, rest 2 min between each
4x400m, rest :90 between each
4x200m, rest :60 between each
4x100m, rest :30 between each
WOD: Sun 01.08.2017 Rise-N-Grind + Open Gym
RNG: 8-9
Open Gym: 9-11
NEW-trition Challenge: Prep for Success
Okay… it’s game time. The NEW-trition Challenge starts Monday and I’m committed to eat well for the next 28 days so that I can see how nutrition, when coupled with CrossFit, impacts my mind and my body. But now what do I do? What do I buy? What do I cook? When do I cook? How do I handle cravings?
These are the most frequently discussed questions when we do a nutrition challenge, so rather than focusing on what you can’t eat, let’s focus on what we CAN eat.
After numerous challenges and loads of member feedback, we’ve assembled a few tried-and-true recipes to help you through this challenge. We also suggest prepping your meals on Sundays and Wednesdays.
VEGETABLE RECIPES
Brussel Sprouts and Bacon
- Pan cook sugar-free bacon until crisp. Remove from pan.
- Place brussel sprouts in bacon fat. Cook until soft.
- Serve brussels with bacon sprinkled over them. Add salt and pepper to taste.
Roasted Carrots (and Brussels or Broccoli)
- Preheat oven to 450F
- Coat carrots (and brussels) with coconut, salt, pepper, onion powder and garlic powder
- Roast until fork tender
Green Beans
- Steam then serve with grassfed butter and salt
Baked French Fries
- Preheat oven to 450F
- Cut red, white or purple potatoes into thin strips. Place in a container with 1-2 tbsp coconut oil, salt and pepper, and shake.
- Spread out on baking sheet. Bake until crispy (20-25 min)
Smashed Mini Potatoes
- Preheat oven to 450F
- Place in a container with 1-2 tbsp coconut oil, salt, pepper and paprika and shake.
- Place on baking sheet. Bake for 15 minutes. Smash flat. Bake again for 15-20 minutes or until golden/crisp
MEAT/PROTEIN RECIPES
Frank’s Red Hot Chicken Thighs
- Marinate chicken in Frank’s hot sauce (15 min-1 day)
- Grill, bake, roast
*Not very spicy. Our girls love these!
Balsamic Mustard Chicken
- Marinate chicken in a container with 4 tbsp olive oil, 2 tbsp balsamic vinegar, 1 tbsp mustard, salt, pepper, onion powder and garlic powder
- Grill, bake or roast
Spaghetti Squash and Ground Beef
- Preheat oven to 375F
- Halve spaghetti squash. Place facedown on cooking sheet with 1/4 inch water. Cook until soft (35-45min)
- While squash bakes, pan cook the ground beef until brown. Season with garlic salt and pepper. Add 1 can of tomato sauce once fully cooked.
- Scrape inside of squash with a fork. Fork squash onto a plate. Serve with ground beef
Prosciutto Egg Cups
- Preheat oven to 350. Grease muffin tin
- Wrap each slice of prosciutto in the muffin tin. Crack an egg in each muffin. Season with salt and pepper
- Bake for 10-12 minutes until eggs are set
Tuna Lettuce Wraps
- Mix can of tuna with mustard, olive oil mayonnaise and spices
- Place in lettuce leaf with sliced tomato, broccoli slaw, olives and strips of bell pepper
SWEET & FILLING RECIPES
Rap’s Sweet Tooth Shake
- In a blender, combine extra ripe banana, cup of almond milk, 2 tbsp (heaping) almond butter, handful ice cubes, splash of vanilla extract, 1/2 cup coconut shreds. Blend and enjoy
Overnight Oats
- In a jar, combine 1/2 cup oats, 1 cup almond milk, splash vanilla extract, 1 tsp chia seeds and berries (optional). Let sit overnight in the refrigerator
MEAL IDEAS
– 2 prosciutto egg cups
– Overnight oats
OR
– 1 egg + 1/2 cup egg whites
– Brussel sprouts and bacon
– Baked french fries
Lunch
– Frank’s chicken
– Broccoli
– Smashed potatoes
OR
– Cucumber sticks wrapped in Applegate deli turkey and cheese. Dunk into mustard.
– Apple
OR
– Tuna lettuce wraps
– Spaghetti squash and beef OR – 2 balsamic mustard chicken thighs Add to plate for more volume (stay full)
– brussel sprouts
– roasted carrots and green beans
– Rap’s shake
WOD: Sat 01.07.2016 “I’m No Good”
NEWS
- BARBELL CLUB: This month, Barbell club will be TODAY Sat 1/7 and Sat 1/21 at 10a. PLUS, we’re adding barbell club EVERY Thursday at 6:30a
- NEW-TRITION CHALLENGE: Starts MONDAY 1/9 Details HERE
- YOGA: We’re excited to announce that Lisa is back! We’re going to experiment with days/times for yoga, starting with Sunday, January 15th, at 4:30p. Please sign up at the front desk.
- HOLIDAY PARTY: Saturday Jan 21st at 29 Sudbury from 6-9p. Details HERE
WOD
“I’m No Good”
With a partner:
50 Clean and Jerks (155/105)
100 Kettlebell Swings (53/35)
1K Row (switch at 500 meters)
100 Kettlebell Swings
50 Clean and Jerks
Post Time to Comments.
BARBELL CLUB
WOD: Fri 01.06.2017 “Blaze”
NEWS
- BARBELL CLUB: This month, Barbell club will be TOMORROW Sat 1/7 and Sat 1/21 at 10a. PLUS, we’re adding barbell club EVERY Thursday at 6:30a
- NEW-TRITION CHALLENGE: Starts MONDAY 1/9 Details HERE.
- YOGA: We’re excited to announce that Lisa is back! We’re going to experiment with days/times for yoga, starting with Sunday, January 15th, at 4:30p. Please sign up at the front desk.
- HOLIDAY PARTY: Saturday Jan 21st at 29 Sudbury from 6-9p. Please RSVP. Details HERE.
WOD
“Blaze”
AMRAP 20:
30 Double Unders
15 Toes to Bar
10 Meter Handstand Walk
5 Calorie Bike
Post Rounds to Comments.
ENDURANCE
10 min easy
8 min easy
6 min moderate
4 min moderate-fast
2 min moderate-fast
easy 3 min jog between each set