#800gChallenge WINNERS!
Congratulations to everyone who participated in The #800gchallenge! Many of you changed chips for carrots, and sandwiches for salads which resulted in more energy and better recovery. We hope from each challenge you learn something new as a piece of the puzzle that is your nutrition journey.
Our winners are Jamal, Ada and Pete who had PERFECT scores!! That’s 24,000 grams of fruits and veggies consumed in the last 30 days. Close behind were Nicole and Anna from Wayland, and Matthew, Mary B, Nikki, Sebastian, Mary D and DM from Acton. Way to go Daybreakers!
NEWS
- THE OPEN: The CrossFit Games 2020 Open has moved earlier in the season and begins THIS Friday, October 11th. We will be doing the workouts in class on Fridays. To learn how you can (and should) participate, click HERE or click the logo to the right —->
- PELVIC FLOOR SEMINAR: That’s our professional way of saying we’re offering a FREE clinic to help you control your bladder while exercising (double unders, box jumps, running, heavy lifts), sneezing, coughing, etc. This is open to men and women and will take place NEXT Tuesday, October 15th at 10:30a in Wayland, Brooke Reilly from Joint Ventures will educate us on how the pelvic floor works, how to strengthen it and will send you home with basic exercises. Sign up at the front desk.
- MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? NEXT Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.
- HALLOWEEN 5K + FUN RUN: Sunday October 27th at 11am and 12p, come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 7 years. Details and registration are HERE.
WOD
“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistols
15 Pull Ups
WOD Guidance & Goals:
Twenty minutes is a longer grind for bodyweight movements. Choose a moderate pace, do smaller sets with short breaks and focus on range of motion. Handstands (kipping) take :10-:15, pistols :30-:45 and pull ups :45-:60. Target 7 rounds.
Post Rounds to Comments. Compare scores HERE.
6+10
After the 2nd round, the HSPU turned into ~3 HSPU+2HSPUattempts/10 pull-ups
Thanks Candace, Erin and Mel for taking the time to give me some HSPU tips!!
Awesome awesome work today!!
8 pistols to ball
9 rounds 5 HSPU/10 air squats/10 BFPU’s & BBC
10 rds (pistols on box, 10 pull-ups per round)
7 Rx
8+23, SDBP 15#, ASs, BPUs 2p+r (10)
6+19 12 Pul ups, 1 ab mat and one plate for HSPU, Pistols to ball (left) and bench (right)
8+13 (35# goblet squats / 1 ab)
10+5 rx
Last time 8+25rx
Nice work!
8 rounds + 5 (30#•2 standing strict DB press, 10 BB-assisted pistols, 8 PUs (4 rounds with RB, 4 with BB) per round)
5+10 (8 strict pu/round with black band)
Pistols were very slow. Most of them were to standard.
9+7 Rx
Way to go Willis!
6+20 2 ab mats / pistols to bench
8+1 (Pistols to bench on right leg)
8+15
Mods:
5 25# seated db presses
10 35# kb squats to box
10 pull-ups
@North
9+4 Rx
6 pistols to ball on left side/ 1 ab 5#
7 + 28 rx
7+15 5/10/10 30#DB press
7 1 ab mat and 5# plate, pistols to bench, last 2 rounds did 10 pullups
6 + 25 Rx.
Did the first few rounds kipping HSPU unbroken, then had to break it up into 2-3rep intervals.
6+25- 1 mat
7+5 2 ab mat (ripped on the 5th pu on the last round, 10 rr)
7+19 20# DB/24” StUps/7 PU
8+8: Box Push Ups / Assisted Pistols
8 + 9 HSPU, PU, pistol R leg, pistol to red band L leg. Last 2 rounds RR because ripped- ouch!
9 + 5
Pistols to ball
10 kpu
11
2 ab mat HSPU/box pistols/banded PUs