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.