ANNOUNCEMENTS:
+ Member survey sent to all Daybreakers. If you don’t see the invitation link in your email, please let us know!
+ 5:30am classes EVERY WEEKDAY! Starts Monday July 7th! 6:30am Tue and Thu.
+ CrossFit Specialty classes will focus on Gymnastics for month of July
+ July 4th Holiday Schedule:
- THU: Regular Schedule; NO Kids Class; NO 6:30p Class
- FRI (4th): NO Classes
- SAT: 1 Class at 9:00am; NO 8:00am Class; NO Intro Class
“Suck My Kiss”
1,000 Meter Row
Then…
30-20-10
Toes to Bar
Box Jumps (24/20)
Then…
1,000 Meter Run
Post Time to Comments.
16:48. just cant come close to keeping up with Justin. one day…
i was happy with my box jumps. they’re drastically better then they were a couple months ago. still lots of room for improvement though.
18:03rx First time working out at 5:30am in a long time. Great to meet some daybreakers I hadn’t had a chance to wod with yet. Now off for a long weekend of just sitting back and relaxing. (Besides the swimming wods I will definitely be doing.) Happy 4th everyone!!!
scratch that 18:06rx
Still sleeping when you posted?
“Suck My Kiss” – 16:25 Rx
Row was around 3:30. First set of T2B went 10/5 and then 1’s and 2’s. Second set was 5 and then 1’s and 2’s. Final set was 5/3/1/1. I need to get better at linking them for longer sets, but I don’t mind the fast singles either.
As for box jumps. First set was rough. Lots of jump up and step down. My left knee was pretty sore for some reason. Loosened up on 2nd and 3rd set and I was able to rebound in sets of 10.
“Shuffles McGee” was out on the first 400m leg of the run, but the stride loosened up for the remaining 600m.
Now…nutrition challenge. I’m really psyched. I resisted this in the beginning…quite a bit. But, I can’t deny the results.
My weight went down a little bit, but more importantly, I continued to lose inches in my waist and neck, yet gained in my biceps and quads. I can even see little ab saplings staring to grow. 100% sticking with a majority of the things I learned this month. I’ve adapted to black coffee, I don’t crave sweets 1/2 as much as I used to. My desire to drink beer is minimal (although I’m having some this weekend.)
Happy 4th everyone!
18:30 RX runs are still slow but consistent.
After the 30 day challenge.. With a few cheats.
Neck: Same
Bicep: +1/2 Inch
Thigh: +1/2 Inch
Waist: -1 Inch
Weight: -7 Lbs
Overall a success!
This is a big deal dude! You’re hard work is showing.
Upper Cape Crossfit
EMOM 20
5 DL’s @ 275
10 x 275, 10 x 255
AMRAP 3
Back squat @ 95
59 reps
“Suck My Kiss” 22:31 RX Slow & Steady. Chipped away at the rep’s! It was more important to me to RX then finish with a faster time… Looking forward to a rest day tomorrow. Challenge: I lost 5 pounds and a total of 4 inches overall. Happy 4th of July to all the DayBreakers and your family’s!
Suck My Kiss: 17:59 (45-30-15 ab mat sit ups for toes to bar)
Happy 4th of July everyone!
“Suck My Kiss” 21:43 Rx
Suck my kiss – 21:47 rx. Rough one today.
1000m run by far the hardest part but felt so good to complete! T2B starting to come along and rebounding box jumps felt good.
Happy 4th everyone!
“Suck My Kiss” 19:53, T2B attempts, first time successful box jumps with ONLY 1 plate!
“Suck My Kiss” 20:35, row instead of run, ab mat sit-ups for T2Bs
I don’t like that WOD name, nor the song. But, 22:28, lipping, 20″ box
Suck My Kiss – 19:48 RX – that was a sweaty mess!
16:26 rx. Curse you Bill Brown. And great crew at the nooner: Cashton, Bleakley, Petronio and Armitage all throwing down hard and even rowing outside! I’d give props to Digangi but he was on Mel’s team today and wanted the nice fluffy A/C row. =)
It was a great 12:30 crew and I’m always on Mel’s team, AC or not. Have a great 4th everyone.
Was a good crew… going to blame my slow time on the outside row haha
Suck My Kiss- 23:20 I believe. Did first round than, 15 toes to bar and 5 sit up, than 10 sit up. Also did 1000 meter row instead of running. This was a great WOD felt good after except the awful rips in my hand. Everyone have a great and safe 4th of July!!!
Suck my Kiss: 18:20.
Friday 7/4. Wanted to post my last three days of the nutrition challenge:
Tuesday Y+4
Wednesday Y+3
Thursday Y+4
Team of 4 WOD this am at Upper Cape CF
1000 meter row
200 PU
400 SU
300 Push Ups
100m Walking Lunges (done by all 4)
We did it as a 3 man team, “Team Daybreak” came in first at 26:20…..
25:55 RX
That was horrible
25:42 modified to 1k row, 15-10-5 strict toes to bar, 30-20-10 pistols, 1k row. Holy crap my legs are sore today. Pistols, yo.
19:14 weak single T2B. Got to stop being a whiney baby on the bar.
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