Crossfit Brio

Mon Feb 8 WOD

Lee-Ann and Garrett... No Shirt, No Shoes, No Problem!

WOD

Five rounds for time of:

5 Thrusters (155/105)

5 Muscle-ups

50 double unders

Coach's Notes: If you're scaling weight for the thrusters, be sure to choose a heavier weight than you used in last Monday's WOD. The scaling for muscle ups is either 4 pullups and 4 dips or 3 chest-to-bar pullups and 3 ring dips PER muscle up.

Endurance

9 x 1min On, 1 min Off

Hold distances as consistent as possible. If you're brave enough to run this outside, do it as an "out and back", otherwise track your distance on the treadmill. Foul if you go over or under your 1st round distance. RPE* of no less than 16. Foul = 2 min max reps pushups.

*RPE is rate of perceived exertion, a scale measured from 6 to 20 where 6 is the activity level of being in a coma and 20 is where you just passed out because your lungs imploded from running so damn fast.

Endurance WODs are posted for our athletes who are training for an upcoming race and CrossFitting an average of 4-5 times per week. To slant the CrossFit program for an endurance event, complete 2 of these WODs per week, a minimum of 3 hours before or 3 hours after the regular CrossFit WOD

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

Labels: Muscle Up, Thrusters, WOD

Cavemen and Bar-barians

From the Washington Post....

Paleolithic diet is so easy, cavemen actually did it

"Here's a question for the weight-conscious: How often do you see a fat caveman? Exactly. Maybe excepting Fred Flintstone and Barney Rubble, most portrayals of the people who lived 12,000 years ago depict svelte folks baring rock-hard -- if hairy -- abs. What's their secret? Surely it's great exercise to be out chasing woolly mammoths and foraging for berries all day. And it helped that there were no Fruity Pebbles or venti white chocolate mochas hundreds of generations ago.

But, seriously, what if we ate like our Paleolithic ancestors? That would be lots of lean meats, nuts, fresh fruits and vegetables; no grains, salt, sugar, legumes or dairy products. Some people do, and it's called the Paleo diet -- short for Paleolithic, which refers to the era before agriculture took hold, a movement away from a hunter-gatherer lifestyle that resulted in settled societies, and, eventually, Twinkies and couch potatoes."

And something for the coolest sh*t you'll see today category...

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

Labels: Muscle Up, Rest Day Entertainment

Sat Feb 6 WOD

WOD
For max reps:
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Don't have handstand pushups yet? Scaled options include decline pushups from a "downward dog" position, feet up on a box or bar, or standing shoulder press (no hips involved) at 80-90% of your 1RM. Take a look at Nicole Carroll's sweet handstand variations (courtesy of crossfit.com) for more scaling options.

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

Labels: Gymnastics, WOD

Fri Feb 5 WOD

Whose Back? Post guesses in the comments.

Play more of this game on our Facebook Group!

WOD
Seven rounds for time of:

7 Power snatch (95/65)
7 Snatch balance (95/65)
7 Overhead squat (95/65)

Watch a demo of this workout by Rory McKernan at CrossFit North Santa Cruz - video [wmv] [mov] ...and see him get called out on his shody range of motion on a few reps!

Endurance
40 seconds on, 20 seconds off for 5 rounds.
All out Efforts, Terrain and Incline are your choice.
Endurance WODs are posted for our athletes who are training for an upcoming race and CrossFitting an average of 4-5 times per week. To slant the CrossFit program for an endurance event, complete 2 of these WODs per week, a minimum of 3 hours before or 3 hours after the regular CrossFit WOD

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

Labels: Snatch, WOD

Thurs Feb 4 WOD

Strength or Skills
Front Squat 1-1-1-1-1
or
Ring dip variations (check out the video ^ )

WOD
12-11-10-9-8-7-6-5-4-3
Wall Balls (20/14lbs)
KB Swings (16/12kg)
Box Jumps (20")

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

Labels: WOD

Wed Feb 3 WOD

The 300 Workout

25 Pullups
50 Deadlifts (135/95)
50 Pushups
50 Box jumps, 24"
50 Floor wipers, (135/95)
50 Single-arm Clean-and-Press (1/3/4 pood KB)
25 Pullups

Mark Twight of Gym Jones was the man behind those buff bods in the movie 300 and he discusses the training program here. Basically Mark trained the cast for 4 months using constantly varied, functional movement, executed at high intensity. Every workout had a time or a score and they rarely, if ever, repeated the same workout. Completing the workouts in a group with a healthy amount of competition cemetented a deep bond between all the guys. Sounds familiar? That's because Mark's gym used to be a CrossFit affiliate. The fact that he is no longer associated with CrossFit is a whole other can of worms, but many of his WODs live on in the CrossFit world, including this one!

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

Labels: WOD

Tues Feb 2 WOD

This was an add-on to an otherwise unrelated video about handstand pushup standards (the original is here)... but it actually made us laugh out loud!

WOD
"Not the Total"
Clean, 1 rep max
Bench press, 1 rep max
Overhead squat, 1 rep max

Clean is from the ground, power or squat. You will have 3 attempts to reach your max weight in each lift, just like in the CrossFit Total.

Watch 870lbs 'Not The Total' with Spencer Hendel [wmv] [mov]

Share

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

Labels: WOD

Monday, February 8, 2010

Mon Feb 8 WOD

Sunday, February 7, 2010

Cavemen and Bar-barians

Saturday, February 6, 2010

Sat Feb 6 WOD

Friday, February 5, 2010

Fri Feb 5 WOD

Thursday, February 4, 2010

Thurs Feb 4 WOD

Wednesday, February 3, 2010

Wed Feb 3 WOD

Tuesday, February 2, 2010

Tues Feb 2 WOD