WOD: Mon 01.08.2024 “Where Ya From”
WOD
RECIPE OF THE DAY
Lisa
Bellingham
Coach
PERUVIAN CHICKEN
INGREDIENTS:
Marinade
- 1-2 pounds of chicken (breast or thigh)
- 4 cloves garlic, minced
- 2T olive oil
- 2T lime juice
- 2T honey
- 1T cumin
- 2 teaspoons paprika
- 1 teaspoon coriander
- 1 teaspoon oregano
- 1 1/2 teaspoons salt
- 1 teaspoon soy sauce
Green Sauce
- 1/2 cup sour cream or mayo
- 1/2 jalapeno
- 1 garlic clove
- 1 cup cilantro, chopped
- 1T lime juice
Avocado Cucumber Tomato Salad
- 2 cups sliced cucumbers
- 1-2 avocados, chopped
- 1 cup cherry tomatoes
- cilantro for garnish
- olive oil for drizzling
- generous pinch of salt
- lime juice
DIRECTIONS:
“Where Ya From”
10 x on the 2 Minute
10 DB Deadlifts
10 DB Front Squats
10 Box Jump Overs, 20″
Weight: 50/35
10 x on the 2 Minute
10 DB Deadlifts
10 DB Front Squats
10 Box Step Overs, 20″
Weight: 35/20
10 x on the 2 Minute
8 DB Deadlifts
8 DB Front Squats
8 Box Step Ups, 20″
Weight: 25/15
WOD GUIDANCE & GOALS
The goal is to complete every round in 1 min or less, so you have an equal work to rest ratio. The dumbbell deadlifts and front squats should be unbroken. The deadlifts will feel light and the front squats much heavier. The front squats will be your limiting factor when it comes to choosing your dumbbells. Motor through the box jumps in around :30 to complete the round sub or right at :60.
Post Intervals to Comments.
WOD: Sun 01.07.2024 Class Cancelled – HOME WOD
WOD
RECIPE OF THE DAY
Sara M
Natick
Coach
10 SPICE VEGETABLE SOUP
INGREDIENTS:
- 3/4 cup raw cashews, soaked
- 6 cups (1.5L) vegetable broth, divided
- 1 tablespoon (15 mL) extra-virgin olive oil
- 3 large garlic cloves, minced
- 2 cups diced sweet onion (about 1 medium)
- 1 heaping cup peeled and chopped carrots (about 3 medium)
- 1 red bell pepper or 1 cup jarred roasted red pepper, chopped (I leave these out- personal preference)
- 1 1/2 cups peeled and chopped sweet potato
- 1 heaping cup chopped celery (about 2 stalks)
- 1 (28-ounce/796 mL) can diced tomatoes, with their juices
- 1 to 2 tablespoons Homemade 10-Spice Mix, to taste
- Fine-grain sea salt and freshly ground black pepper, to taste
- 2 to 3 cups baby spinach or destemmed torn kale leaves
- 1 (14-ounce/398 mL) can chickpeas or other beans, drained and rinsed
HOMEMADE 10-SPICE MIX (MAKES 1/2 CUP): you’ll have enough for another batch of soup
- 2 tablespoons smoked paprika
- 1 tablespoon garlic powder
- 1 tablespoon dried oregano
- 1 tablespoon onion powder
- 1 tablespoon dried basil
- 2 teaspoons dried thyme
- 1 1/2 teaspoons freshly ground black pepper
- 1 1/2 teaspoons fine grain sea salt
- 1 teaspoon white pepper (optional)
- 1 teaspoon cayenne pepper
DIRECTIONS:
Shovel or Not?
Shovel For Time
on the 5 min complete
20 Jumping Jacks
20 Lunges
Not Shoveling?
100 Squats
100 Push Ups
100 Sit Ups
100 Lunges
WOD: Sat 01.06.2024 “Infrunami”
WOD
RECIPE OF THE DAY
Jess
Framingham
Coach
BAKED HONEY MUSTARD SALMON
INGREDIENTS:
- 1lb salmon filets
- 2T mustard
- 2T honey
- 2 tsp garlic, minced
- 1T lemon juice
- 2T olive oil
DIRECTIONS:
“Infrunami”
5 Rounds
400 Meter Run
12 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes
Weight: 155/105
5 Rounds
400 Meter Run
12 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes
Weight: 115/75
5 Rounds
300 Meter Run
9 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes
Weight: 95/65
WOD GUIDANCE & GOALS
The Hero workout “DT” just got better! How? By adding a 400 meter run, 12 burpees, and a REST! Complete the 400 around the two minute mark, move through the burpees at a steady pace that doesn’t require you to pause/stop (:60-:75). Then complete a shorter rep scheme of “DT”, where you don’t need to drop the bar between movements. The jerk or hang cleans could be the limiting factor, so make sure during warm ups you can do the 9-6-3 reps unbroken. Target 4 minutes per interval. Record all intervals.
Courtesy of SP
Post Intervals to Comments. Compare Scores HERE.
WOD: Fri 01.05.2024 “Every Two”
NEWS
- 2024 Winter Reset: Details HERE
RECIPE OF THE DAY
John B
Sudbury
Open Gym + 8:30a
TATER TOT EGG BAKE
INGREDIENTS:
- One bag of Alexia Sweet Potato Tater Tots (15 oz)
- 12 Eggs
- 1/2 Cup Cottage Cheese
- 2-3 Cups of vegetables (peppers, onions, mushrooms, zucchini, etc; If you’re really trying to make this easy, the 7 oz containers of pre-chopped peppers is the perfect amount)
- 1 cup Cheddar Cheese
- 1/2 teaspoon each of: salt, pepper, garlic powder
DIRECTIONS:
WOD
“Every Two”
250/200 Meter Row
10 Medball Cleans
250/200 Meter Row
10 Medball Cleans
200/150 Meter Row
10 Medball Cleans
WOD GUIDANCE & GOALS
Thank you CrossFit for this lung and leg burner! Spend no more than :60 on the rower (2:00 or less 500m split) and then race through 10 medball cleans. Even though you’re moving at the speed of light, each medball clean must have full hip extension, and a full ROM squat. Coaches will help you uphold those standards. Target :90 per interval.
Post Intervals to Comments.
WOD: Thu 01.04.2024 “Oh No Heck No”
NEWS
- 2024 Winter Reset: Details HERE
RECIPE OF THE DAY
Clark
Wayland
5:30a + 8:30am
SHRIMP NOODLE SOUP WITH LEMONGRASS, THAI BASIL AND COCONUT MILK
INGREDIENTS:
- 2 dozen large unpeeled deveined shrimp (1 – 1.25 lbs.)
- 1 inch piece fresh ginger, peeled and sliced into ¼ in slices
- 2 tablespoons peanut (or neutral) oil
- ½ cup minced shallots
- ¼ cup finely minced lemongrass either fresh or the tube found in the herb area of
the grocery store - 2 large garlic cloves, minced
- 2 ½ cups unsweetened coconut milk (full fat is best)
- 3 tablespoons fish sauce
- 12 oz dried rice noodles
- 2 to 3 small red Thai chiles or serrano chiles, chopped
- ¼ cup fresh chopped cilantro
- ¼ cup fresh lime juice
- 1/3 lbs. bean sprouts (optional)
- Thai or regular basil for garnish
DIRECTIONS:
WOD
“Oh No Heck No”
AMRAP 12
30 Double Unders
20 Toes to Bar
10/10 DB Hang Snatch
Weight: 50/35
AMRAP 12
10 Attempts
20 Knee Ups
10/10 DB Hang Snatch
Weight: 35/20
AMRAP 12
40 Double Unders
20 Leg Lifts
10/10 DB Hang Snatch
Weight: 25/15
WOD GUIDANCE & GOALS
Who knew twelve minutes could get so spicy!? Complete the double unders in :30, and then purposefully break the toes to bar into 10/10 reps or four sets of five reps to save your grip and hip flexors. Complete the toes to bar in :60-:75. The dumbbell snatches are from the hang position, and all ten reps must be completed on one side before doing them on the opposite side. You may have to break the sets of ten into 5/5 reps. Target 3-4 rounds.
Post Rounds to Comments.
WOD: Wed 01.03.2024 Sumo Deadlift + “Can’t Go”
NEWS
- 2024 Winter Reset: Details HERE
RECIPE OF THE DAY
Pancho
Waltham
Coach
SMOKY PALEO SLOW COOKER BBQ CHICKEN
INGREDIENTS:
- 1 and 3/4 lbs boneless skinless chicken breasts
- 6 oz can organic tomato paste
- 1/3 cup water
- 1/4 cup Coconut aminos
- 1 Tbsp + 2 tsp pure maple syrup
- 1 and 1/2 Tbsp brown mustard
- 2 Tbsp raw apple cider vinegar
- 1 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika
- 1/8-1/4 tsp chipotle powder or adjust for spice preference
DIRECTIONS:
WOD
Sumo Deadlift
3×5, across
AMRAP 9
3 Strict Pull Ups
6 Bar Facing Burpees
9 Sumo Deadlift High Pulls
Sumo Deadlift
3×5, across
AMRAP 9
3 Banded Strict Pull Ups
6 Bar Facing Burpees
9 Sumo Deadlift High Pulls
Sumo Deadlift
3×5, across
AMRAP 9
6 Ring Rows
6 Burpees
9 Sumo Deadlift High Pulls
WOD GUIDANCE & GOALS
Why the sumo deadlift? It taxes the glutes and hamstrings more than the traditional deadlift, which involves more quads. Coaches will help you build t0 7.5/10 effort for the three sets of five reps. Reps three four and five should feel challenging!
Post Weight + Rounds to Comments. Compare Scores HERE.
WOD: Tue 01.02.2024 “Biking Nightmare”
NEWS
- 2024 Winter Reset: Details HERE
RECIPE OF THE DAY
Jeannette
Maynard
5:30 + 9:30a Class
GRANDMA DAISY’S MEATLOAF
INGREDIENTS:
- 2 lbs beef (80%/20%) 1 or 2 lbs of pork (You can also use the pre mixed meatball/meatloaf)
- 4-5 egg yolks
- Handful of parsley
- 3 Tbsp Chili sauce – (check ingredient list for sugar!)
- 3 Tbsp Worcestershire sauce – (check ingredient list for sugar!)
- ¼- ½ cup Bread crumbs – (check ingredient list for sugar!)
- 1 onion-diced
DIRECTIONS:
WOD
“Biking Nightmare”
3 Rounds on the 6 Minute
15-12 – 9
Calorie Bike
21-15-9
KB Goblet Squat
Weight: 53/35
3 Rounds on the 6 Minute
12-9-6
Calorie Bike
21-15-9
KB Goblet Squat
Weight: 35/26
3 Rounds on the 6 Minute
9-6-3
Calorie Bike
15-12-9
KB Goblet Squat
Weight: 26/18
WOD GUIDANCE & GOALS
Happy first workout of the New Year! Nothing like kicking off 2024 with a banger of a workout. In a six minute period, complete the biking and squat couplet. Push your pace on the bike, and choose a light weight for the kb squats. That weight will not feel light once you’re on the round of 15 reps. Spend no more than :90 on the 15 cals, :60 on the 12 cals and :30 on the 9 cals. Target 4 minutes per interval
Inspired by Michele Letendre
Post Intervals to Comments.
Wow! A decade of Daybreak. A little reflection…
Can you believe it… 10 years of Daybreak?!
Well, here we are. Bringing in 2024 and looking back at the year that was. 2023 had significance for us as it marks the 10 year anniversary of Daybreak. We can’t express enough how grateful we are for the fitness family we have around us.
A fitness family made up of folks who have been with us since the beginning, as well as those who have just now found their new fitness home.
It’s really you… our family who makes us… well… us. We thank you all for these 10 wonderful years and look forward to continuing our journey with you.
… Mel & Rap
How it all began…
Mel kicked off her CrossFit journey back in 2009 and I found this functional fitness goodness in 2010… a few years later, 2012 I think, we were drinking a few of margaritas with a some CrossFit friends when they said… “You two should open a gym together!”.
We had a couple of giggles that night thinking of what a far-fetched idea it was. But after a few of days contemplation… we decided to jump right in.
Cue the parking lot…
In the summer of 2013 we started renovations on our space and thought we would try to spark some interest by hosting some outdoor, in our “parking lot”, classes.
This first group of crazies, many of whom signed up with us before we even opened our doors, were affectionately called our Parking Lot Members!
Our O.G. Parking Lot members…
Sam Baldwin
Jim Bleakley
Bill Brown
Sara Brown
Scott Cornish
Todd Faber
Jess Kee
Marina Maloney
Janice Ockerby
Sharon Ralston
Trish Turner
Community, Community, and, yeah you get it, Community…
Funny how a little friendly competition can bring a gym together. We’ve held many a throwdown over the year and we’ve had a blast bringing our diverse group of members together.
We love that we have so many members who met inside the gym, but yet, have formed long lasting friendships outside of it. This is the little extra sumthin’ we’ve discovered at Daybreak. And it’s pretty cool.
Click through the slider below for some of our throwdowns over the years:
And now on to 2024…
We’ve seen a lot of entrances over the years. Babies, marriages, homes… new beginnings. We can’t wait to see what the next decade brings and we love that you’re coming along on this ride with us.
Thank you for a wonderful 10 years… and raise a glass with us to celebrate all that healthy, fitness goodness.
… but not to the air bike, those can go pound sand.
WOD: Mon 01.01.2024 Happy New Year – Closed
New Year’s Day Challenge HERE
RECIPE OF THE DAY
Mel O.
Sudbury
CHICKEN SOUP
INGREDIENTS:
- 2 lbs chicken breast or thighs
- 2 T avocado oil
- 1 onion, chopped
- 4-6 stalks of celery, chopped
- 4-6 carrots, chopped
- 4 cloves garlic, minced
- 1 T fresh or dried rosemary
- 1 T fresh or dried thyme
- salt + pepper to taste
- 6 cups chicken or bone broth
- 2-3 bay leaves
DIRECTIONS:
EVENT: 2024 Winter Reset
THE RESET
We’re keeping it simple…
No Sugar.
No Alcohol.
DATES
January 1st – 31st
THE DETAILS
Between Thanksgiving and New Years, the majority of us have a few more cookies, treats, and libations than we typically do throughout the year. Tis the season, right!!?? The treats are delicious, and we have a blast celebrating with friends and family.
During those few weeks, you may have noticed you feel a bit sluggish, you’re not sleeping as well, and your workouts aren’t going to plan. Sugar and alcohol are the main contributors. So, now that the season of celebrating is wrapping up it’s time to have a few less of those tasty morsels and start feeling YOUR BEST again!
January’s Nutrition Reset will focus on limiting sugar and alcohol consumption. Thirty-one days to see how you feel sugar and alcohol free. Will you sleep better? Yes! Will you have more energy? Yes! Will your body perform at its best? Yes!
Sign me up!
SUGAR
I know what alcohol is but what constitutes a sugar?
Below is a list of what sugar can be called, and what sugar is typically in
- sugar, maltose, dextrose, sucrose, fructose, evaporated cane juice, crystals
- sugar alcohols, and artificial sweeteners
- cookies, candy, ice cream, baked goods (yes, some breads contain sugar)
- processed foods with added sugar; ketchup, tomato sauces, marinades, salad dressing, nut butters, canned goods
- items with the word “concentrate” in the ingredient list.
- some pre-packaged meats, deli meats, bacon
- protein bars, granola bars, some yogurts
- juices containing added sugar (not just fruit), some dried fruits have added sugar
When in doubt, look at the ingredient label before you use/consume it! Better yet, eat foods without labels. Naturally sweet foods like honey, agave, fruit and maple syrup are GOOD TO GO!
EAT INSTEAD
Whoa, I’m shocked by some of those items that contain sugar. I feel like this could be restricting and I’m panicking! What can I eat?
Below is a list of foods that do not typically contain sugar
- Protein – Eggs and egg whites, beef/steak, bone broth, bison, pork, chicken, turkey, duck, fish (tuna, salmon, haddock, cod, snapper, swordfish), and shellfish (shrimp, lobster, scallops, crab), yogurt, cheese, cottage cheese, milk, tofu, beans, tempeh
- Fruits + Veggies – Spinach, kale, swiss chard, lettuce, broccoli, cauliflower, tomatoes, cucumbers, radishes, carrots, zucchini, yellow squash, peppers, potatoes, butternut squash, sweet potatoes, bananas, berries, apples, pears, kiwi, citrus, melon, papaya, mango, etc,
- Fats – Oils (coconut, olive, avocado), avacado, coconut and coconut butter, nuts/seeds and their butters, butter
- Grains – Rice, corn, wheat, flour, oats, rye, quinoa, farro, barely
EVERYDAY, Mel will post a new member recipe on the blog to help keep your meals interesting, fresh, and new! Submit your favorites to [email protected]
SIGN UP
This challenge is exactly what I need! Where do I sign up? How do I track my successful days?
It’s easy! Sign up at the front desk. Each day you avoid sugar and alcohol put an “X” next to your name.