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.
WOD: Sun 12.31.2023 “Peace Out 2023”
NEWS
- TODAY: Regular Schedule
- TOMORROW: Closed
WOD
“Peace Out 2023”
600 Meter Run
12 DB Overhead Lunge
600 Meter Run
31 DB Snatch
600 Meter Run
23 DB Sit Ups
600 Meter Run
Weight: 50/35
600 Meter Run
12 DB Overhead Lunge
600 Meter Run
31 DB Snatch
600 Meter Run
23 DB Sit Ups
600 Meter Run
Weight: 35/20
400 Meter Run
12 DB Front Rack Lunge
400 Meter Run
31 DB Snatch
400 Meter Run
23 DB Sit Ups
400 Meter Run
Weight: 25/15
WOD GUIDANCE & GOALS
PEACE OUT!!! Run at your 5k pace with the intent to finish each 600 in less than three minutes. The dumbbell overhead lunges are 12 per side, same with the dumbbell snatches. Use one dumbbell for the weighted sit ups. Target 17 minutes.
Post Time to Comments.
WOD: Sat 12.30.2023 “Opposites”
NEWS
- Winter Break Schedule: HERE
WOD
“Opposites”
7 Rounds
3 Clean + Jerks
50 Double Unders
Weight: 185/135
7 Rounds
3 Clean + Jerks
15 Attempts
Weight: 155/105
7 Rounds
3 Clean + Jerks
75 Single Unders
Weight: 115/75
WOD GUIDANCE & GOALS
Build to a HEAVY clean and jerk for today’s workout. Choose a weight that you canNOT cycle for 3 reps, they should be all singles!! Then to kick up your cardio EVEN MORE, rock out 50 dubs in around :60. Target 15 minutes.
Courtesy of ML
Post Time to Comments.
WOD: Fri 12.29.2023 “Tajin”
NEWS
- Winter Break Schedule: HERE
WOD
“Tajin”
With a Buddy
60-40-20
Calorie Row
Burpee to Target
Sit Up
With a Buddy
60-40-20
Calorie Row
Burpee to Target
Sit Up
40-30-20
Calorie Row
Burpees
Sit Up
WOD GUIDANCE & GOALS
Grab a buddy (or we’ll find one for you) and complete the triplet as fast as possible, and with fast transitions! The first row will take around four minutes, the second around three minutes and the third around two minutes. The burpees to target take around :03 each, and will be done to a target just above your reach. Plan to finish each round in three, two and one minute. And the sit ups are where you can catch your breath, complete them in around three, two and one minute. Target sub 20 minutes.
Post Time to Comments.
EVENT: New Year’s Day Home Challenge
Start 2024 off with a 10 MILE RUN!!
What?! You’re crazy! I can’t run 10 miles!!
How about … Run 1 MILE on the HOUR for TEN HOURS??
OHHHH… I can do that!
From the comfort of your home, our January 2024 New Year’s Day Challenge is, run 1 mile on the hour for 10 hours. Can’t run? No problem! Everyone can participate by walking, skipping, rowing (2k/1600m) or even biking (2 miles) on the hour.
Between runs (or at least on the last mile), send proof of your participation to Daybreak/Mel by taking a photo of yourself, your apple/garmin watch, or posting on Instagram/Facebook and tagging Daybreak.
I’m in! When do I start?
You’re welcome to start at any time on Monday, January 1st! Mel and Rap are starting the challenge at 7am and will do their last mile at 5pm
Have fun, and can’t wait to see your progress over the day!
WOD: Thu 12.28.2023 “Not Quite Atalanta”
NEWS
- Winter Break Schedule: HERE
WOD
“Not Quite Atalanta”
800 Meter Run
50 Handstand Push Ups
50 Pistols
50 Pull Ups
800 Meter Run
800 Meter Run
50 Abmat Handstand Push Ups
50 Assisted Pistols
50 Banded Pull Ups
800 Meter Run
600 Meter Run
30 DB Press
30 Lunges
30 Ring Rows
600 Meter Run
WOD GUIDANCE & GOALS
A VERY scaled version of the 2020 CF Games workout, Atalanta. For the runs, target 4-5 minutes, scale down meters to be within :30 of this goal. The handstands, pistols and pull ups are UNPARTITIONED. Complete all handstand push ups (w/abmat, bench or db press) before moving onto pistols. Start with a big set of push ups before chipping away with smaller sets and short breaks. The pistols (assisted, lunges or squats) alternate legs for a total of 50 reps. Find a steady pace on the pistols and try not to take any major pauses. The pull ups, like the handstand push ups, start with a bigger set then chip away with smaller sets and short breaks. Complete this workout by running the fastest 800 you can! Target 20 minutes.
Post Time to Comments. Compare Scores HERE.
WOD: Wed 12.27.2023 Overhead Squat + “Burner Phone”
NEWS
- TODAY: 6:30a, 8:30a + 5:30p
- Winter Break Schedule: HERE
WOD
STRENGTH
Overhead Squat
3×3, across
FOR TIME
5 Rounds
15 KB Swings
15 Box Jumps
Weight: 53/35
Height: 24/20
STRENGTH
Overhead Squat
3×3, across
FOR TIME
5 Rounds
15 KB Swings
15 Step Ups
Weight: 35/26
Height: 24
STRENGTH
Overhead Squat
3×3, across
FOR TIME
5 Rounds
10 KB Swings
10 Step Ups
Weight: 26/18
Height: 20
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 8-8.5/10 effort for your working sets of three reps. If range of motion or mechanics falters, reduce weight and focus on form.
Then get ready for some cardio!! Choose a weight for the kettlebell that you can swing for 15 reps unbroken every round (so on the lighter side.) Immediately go right into the box jumps, taking a breather on the step down. Each round should take no more than :90. Target 8 minutes (cap at 10.)
Post Weight + Time to Comments. Compare Scores HERE.
WOD: Tue 12.26.2023 “Followed By”
NEWS
- TODAY 8:30a Class ONLY
- Winter Break Schedule: HERE
WOD
“Followed By”
AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute
Weight: 225/155
AMRAP 20
12/9 Calorie Bike
12 Knee Ups
12 Deadlifts
Rest 1 Minute
Weight: 185/135
AMRAP 20
9/6 Calorie Bike
12 Leg Lifts
12 Deadlifts
Rest 1 Minute
Weight: 135/95
WOD GUIDANCE & GOALS
Yes, there’s rest built into the AMRAP!! Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds (no more than :45.) Try to do the toes to bar unbroken for as long as possible, then break into 8/4 or 6/6 reps (about :30 of work.) Then choose a weight for the deadlifts that you can do for all 12 reps the first round and then may have to break into 6 and 6 reps. Each round wil take about 2:00 or less. Target 6+ Rounds.
Post Rounds to Comments.
WOD: Mon 12.25.2023 Closed – Happy Holidays!
NEWS
- We are closed TODAY. Enjoy time with friends and family, and tackle some of our at home favorites!
- TOMORROW Mon 12/26 – ONE CLASS at 8:30a
- Winter Break Schedule: HERE
WOD
HOME WOD
10 Rounds
200 Meter Run
10 Burpees
Rest 1 Minute
WOD: Sun 12.24.2023 CLOSED – Home WOD
NEWS
- We are closed TODAY and TOMORROW . Enjoy time with friends and family, and tackle some of our at home favorites!
- Winter Break Schedule: HERE
Home WOD
100 pushups
100 sit ups
100 squats
100 lunges