Mel Ockerby Eric Rapisarda

Mel Ockerby
Eric Rapisarda
Co-Founder, Principal, Head Coach
mel@daybreakcrossfit.com
Co-Founder, Principal, Operations
eric@daybreakcrossfit.com
Daybreak CrossFit : 526 Boston Post Rd : Wayland MA 01778
October 23, 2014
REVISED PROPOSAL: WAYLAND-WESTON ROWING & DAYBREAK CROSSFIT
Dear Wayland Weston Rowing Association (WWRA),
We are pleased to provide you a (revised) proposal based on our discussion of the Wayland-Weston
Rowing Association’s need for an “off-season” winter program. This proposal is our attempt at
synthesizing our multiple discussions into a plan that we can use as the basis of our partnership.
We are extremely excited to work with you and your team and to help build that broad athletic base
that can take your team to the next level.
Sincerely,
Eric & Mel
PROGRAM PARAMETERS
Duration of Program: Start week of 11/10/14. End week of 3/09/14.
Approximate Number of Weeks: 15
Sessions Per Week: 4
•
Erg-focused: 2
• CrossFit-focused: 2
Total Number of Classes: 61
Minutes per Session: 60-90
Total Number of Athletes: Up to 60 (on average 40 per session)
Primary Goals of Program:
•
Build a broad athletic base for crew athletes to increase strength, endurance and body
awareness
•
Create an environment that fosters teamwork, builds camaraderie and keeps the sport fun
and interesting
PROGRAM PROPOSAL
Logistics:
•
Training Days: Monday, Tuesday, Thursday, Saturday
•
Weekday Training: 3:45 pm – 5:00 pm (we can run 15 minutes longer if necessary)
•
Weekend Training: 10:15 – 11:30 pm (we can run 15 minutes longer if necessary)
Quantifiable Measurements of Success:
The following benchmarks will be logged at the beginning, middle and end of program
•
Watts Test (6 strokes for max watts/stroke)
•
2000m
•
5000m
•
CrossFit’s “Jackie” (1000m row, 50 thrusters, 30 pull-ups)
General Format:
•
Erg Workouts: WWRA coaches will typically design the erg sessions, although we are
happy to provide them feedback based on our experience with erg workouts in the context of
CrossFit.
•
CrossFit Workouts: Daybreak coaches will typically design the CrossFit sessions, but will
solicit feedback from the WWRA coaches to make sure we are aligned.
Format
Day 1
Day 2
Day 3
Day 4
Erg
CrossFit
longer
off
shorter, intense
off
shorter + lifting/weights
longer
medium
variety of CF +
lifting/weights
Example First 2 Weeks:
Week 1
Day 1
Day 2
Day 3
Day 4
Erg
Benchmark:
5K Row
Back Squat
3 x 5 reps
off
21-18-15-12-9-6-3
Walking Lunge
Kettlebell Swings
Box Jumps
Sit Ups
Benchmark:
Watts Test
Benchmark:
"Jackie"
1000 Meter Row
50 Thrusters
30 Pull Ups
Benchmark:
2K Row
Bench Press:
3 x 5 Reps
CrossFit
50 Burpees for time
Deadlift:
1 x 5 Reps
Week 2
Day 1
Day 2
Day 3
Day 4
Erg
For 30 Minutes
3 minutes at 18 spm
2 minutes at 24 spm
1 minute at 28 spm
Front Squat:
3 x 5 reps
off
5 x 500 Meter Row
2 Minute rest between
sets
off
With a partner
3 Rounds:
60 Double Unders
50 Burpees
40 Toes to Bar
30 Pistols
21-15-9
Front Squat
400 Meter Run between
rounds
“Team Tire Flips”
Each athlete 4 flips then
runs 400m until tire is
flipped total of 200m
CrossFit
5 Rounds:
20 wall balls (14/10)
10 hang power cleans
Shoulder Press
3 x 5 Reps
Power Clean
5 x 3 Reps
PROGRAM PRICING & TERMS
Cost per Athlete: $425
•
Includes participation in any of the WWRA dedicated classes as outlined above
•
Athletes may only use facility as part of the dedicated WWRA classes and times, unless
arrangements are made to participate outside of the WWRA program
• Assumes an average of 40 athletes per class
Maximum Athletes: 60 Athletes
We agreed to cap the class at 60 athletes so we can assess the quality of the program given
the number of participants. We expect the average to be around 40 athletes and if we find the
average is significantly higher, we may be required to adjust the cost per athlete to
accommodate additional coaching staff.
Book-End Athletes:
•
We will assess initial registration and then allow for additional registrants at the cost of $120
per athlete for access to all 9 classes in November and all 8 classes in March.
Registration Details:
•
•
WWRA will manage all athlete registrations and make a payment in full for Daybreak
CrossFit’s services within 1 week of the program’s first session
•
WWRA will provide Daybreak CrossFit with a list of registrants which Daybreak CrossFit will
enter in its membership base so that we can track participation of athletes throughout the
duration of the program
•
Daybreak CrossFit will require all athlete’s to check in each class at the front kiosk
•
Time and cost permitting, Daybreak CrossFit will attempt to provide a personalized WWRA
web portal on which athletes can track their scores and progress
PROGRAM DESCRIPTION
CrossFit is a lifestyle where we prioritize fitness, health, nutrition and community. It is designed
to build a broad athletic base which complements sport-specific training during off-days or offseasons. At its core are one-hour, (1) group workouts consisting of (2) constantly varied, (3)
functional movements performed at (4) high intensity. Group workouts motivate athletes and build a
true sense of teamwork and camaraderie. Variety keeps the body and mind engaged and ensures
strength, conditioning and endurance elements are balanced. Functional movements keep
CrossFit safe since its movements are used everyday life, such as picking things up (deadlift), sitting
in a chair (squat), getting up off the floor (burpee). High intensity makes CrossFit efficient and
effective by requiring 100% effort over a short to moderate time domain (5-30 minutes on average).
Mel Ockerby, Daybreak’s co-founder and head coach, is one of only a few Level 3 CrossFit
Trainers in New England. She was hand selected to work on CrossFit Headquarters Seminar Staff,
which travels the world to train and educate aspiring Level 1 CrossFit coaches. She has competed
on the world stage as part of a team, winning silver in the 2010 CrossFit games and gold in the 2011
CrossFit games. She has been an elite CrossFit coach and athlete for over 5 years. Mel will
personally oversee the WWRA program at Daybreak CrossFit.