NEWS:
- Announcing BRING-A-FRIEND DAY next Wednesday (March 4th) during all regularly scheduled CrossFit classes and our first, free teaser YOGA CLASS which will run from 7:30-8:30p. If your “friend” signs up for a monthly membership prior to March 18th, each of you will receive a credit equal to 1/2 of their monthly membership for the month of April! It’s that easy.
- We are planning to announce our formal YOGA PROGRAM and other class options and enhancements in late March or early April. In the meantime, we will host periodic teaser yoga classes throughout the month. More to come.
- The 2015 CROSSFIT OPEN has begun! The first WOD has been announced (below) and you can watch the WOD explanation here. You have until Monday to sign up for the Daybreak CrossFit team and submit your score online. Details can be found on Daybreak’s Team page here or ask your coach!
Open WOD 15.1 (see below for variations)
AMRAP 9
15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)
Then Immediately…
Open WOD 15.1a
6 Minutes to Establish a Max Clean and Jerk
Post Reps and Weight to Comments.
Specialty Class
Open WOD 15.1 and 15.1a strategy, movement prep and WOD. We will review WOD strategy, tips, pacing advice and other things we’ve learned throughout the day. You have the option to do the 15.1 WOD at the end of class. Even if you have done the WOD in the AM, feel free to join us if you feel you’ll try the WOD again.
Endurance WOD
30 Minute Easy Run
*conversation pace
****** WORKOUT VARIATIONS *******
Workout 15.1 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed
Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap
143 rx, 245#. not sure if pacing myself on the ttb really helped me, since i had to break from that pace already in round two. oh well. this is one i’d love to repeat, as i think i can hit more on both parts of this workout.
170 and 235# on the repeat
Open 15.1 and 1a – 117 reps Rx 115# . Wasn’t sure how this was going to play out as the snatch weight was my 1 rep max! I was able to clean 125 but couldn’t lock it out overhead. 5:30 am killed it this morning to kick off the Open!
Maria, you’ll get it next time!:)
“Open 15.1” 152 reps -masters scaled 1a 65#, felt good as I found all movements in this division were doable for me! Thanks Brett for being my partner / judge!
Love hearing this Kathy! Nice job!
“Open 15.1, 165 reps, 120#, 1 rep max. Thanks Tara for your help!
“Open 15.1 / 15.1a” – 116 reps / 185# [PR]. The TTBs went away very quicky. Happy with the C&J (with another minute I think I could have gone heavier). Thanks Scott & Mel for the support.
Love the PR Zev… especially after the 9 minutes.
Open 15.1/15.1a – 128reps 135# – This was fun, I swear! I do think pace matters, esp with reps on TTB. I wore my lifters and I’m glad I did. THANKS KATE, I DEF PUSHED HARDER BECAUSE OF YOU!
right back atcha lady! awesome awesome job — same time, same place next week? 🙂
great work
Scaled: 180 reps/ 95#
Also was just reflecting…7 months ago when I came in for my first class I could barely hang from the bar. Knee raises and kipping swings seemed so out of reach and the 15# barbell was HEAVY! Loved doing the open workout this morning and feeling the progress.
Good for you Amanda! I agree progress is a powerful thing!
Yes Amanda! Two words: Pursue. Better. And you’re doing just that. Way to dig your teeth in, not get frustrated and just learn from everything around you. Great attitude.
Smiles to both of you!
Scaled this one big time….. 192 reps. Shoulder restriction forced me to do sit-ups and weighted walking lunges. 5:30 killed it this morning. Went for max deadlift on second part….got up to 375 before running out of time. Tried to reach my PR of 415.
Open 15.1 Scaled: 156 55# DL and T2B Max C/J 85# I could have gone a bit more but I just didn’t trust me knee, still on the mend.
Way to listen to your body.
Open 15.1, 131 reps, Scaled Master Div 55#, knee ups and C&J’s, Max C&J 90#, super excited about that one. Great working with LisaR today. We both kicked some ass in the old broad category.
Open 15.1 – 145 Rx
Open 15.1a – 206.5#
130 Rx, 215# C&J
15.1: 88 Rx
15.1a: 170#
Worried on this one since my one rep max snatch was previously 105#. 10# PR and 11 reps of it. 5:30 crushed it today.
Open 15.1 127 reps, Scaled Master Div 55#, knee ups and C&J’s, Max C&J 75# (I think – is that right Kathy?)
Thanks for your help Kathy!
Brett
You’re right Brett! Great job this am! Bet you’re glad this one’s done! Wasn’t so bad? 🙂
15.1 102 Rx.
15.1a 195# (jerk pr)
152 reps RX
205# was more of a strict press.
Great motivation from Dave and Rap.
You were a workhorse today. Well done buddy.
OPEN scaled 151 80# – Karyn thanks for the push! That was actually fun.
15.1 – 126 reps. Fun to be back but know I’m capable of much more. Still great to be in that environment.
15.1a.- 226 1/2.
Open 15.1 – 117 rx 15.1a – 135#
Endurance WOD before – 30 min run
Open 15.1 138, 75# snatch, 125# clean and jerk
nice work lady!! Happy Birthday!!
Yes Lynette HAPPY BIRTHDAY! Great way to start your day!
15.1: 188 reps (scaled/55#) and 110# max c&j.
15.1 156Rx
15.1a 237#
great job 12:30
Oh… forgot! Thanks to Chris W for judging! Nice job on the clean and jerks bud!
Second try after two days rest from CF
164 & 242
faster DLs and single snatches. C&J 207#, 227#, 242# (pr!)
15.1 scaled 183
15.1a 80#
Thanks to Rap for correcting my too high knee ups- made a huge difference!
First time doing a 1rm so had no idea where to start and ended up doing a lot of attempts which is not ideal. Failed at 85#.
Such a fun 9:30! Thanks to Carolyn for counting.
Open 15.1 masters scaled. 169, 45#.
15.1a 85# C&J
Thanks Rap, Michele and Susan for the encouragement!!
Thanks Kate and Kathy!!
Open 15.1 scaled – 107, 15.1a 66#
15.1 – 155 reps
15.1 a – 205#
Thanks to Rap and Justin for pushing me! Pretty happy with this. I was really gassed going into the Clean and Jerks. Really wanted to hit 215 or 225…maybe next time.
Had SO MUCH fun with this one! Sad I had to do scaled, but I’ll Rx it next time 🙂
15.1 – 168 reps
15.1 a – 105# PR
Open 15.1 scaled
180 reps, 115#
Open 15.1 (scaled) 135 reps, 105# 1rm c&j (which is a PR). Also finally figured out how to string TTB during warmups. Thanks Scott for the judging and the push!
Open 15.1 scaled 152
15.1a-115#…so.close to 120#!!!
15.1 87rx
15.1a 115#
15.1 100 RX
15.1a 175# PR
Gave this sucker two tries. For my records:
#1: 156 / 257 — 15.1 TNG snatches, bigger TTB sets, slower DLs; 15.1a 217, 247, 257
#2: 159 / 257 — 15.1 single snatches, smaller TTB sets, faster DLs; 15.1a 237, 257, 267(f)
125. 140# Rx