Week of April 28 - May 4
- Jocelyn Rylee
- Apr 27, 2025
- 3 min read
Updated: May 1, 2025
At SICKNESS you have an overt disease, low quality of life, and are possibly no longer safe to live on your own.
At WELLNESS, your health markers are in the “normal range” (without medication) and you are currently able to complete tasks of typical daily living. You have a low buffer against disease though, and are at a higher risk of sliding into decrepitude when faced with aging, illness, or injury.
When your health markers are at FITNESS, you are able to easily complete the demands of typical daily living and participate in any sport or adventure that comes your way. You have a buffer of excess capacity to withstand the decline of aging (or an unexpected illness or injury) and still maintain quality of life.
It is possible to create “fake wellness” by medicating biomarkers into the normal range. However the only way to move health markers into the best third of the range is through lifestyle choices. There are no pills or procedures that can do this.
The CrossFit methodology of constantly varied, functional movement, executed at high intensity coupled with eating meats & vegetables, nuts & seeds, some fruit, little starch, and no sugar (whole, unprocessed foods) in quantities that support exercise but not excess body fat, plus consistent quality sleep is the most effective protocol to build the greatest buffer against the ravages of time and disease.
The Spring Session of our NextGen CrossFit Kids program starts this week! Class times are Wednesdays at 6:30pm (April 30 - June 18) or Thursdays at 6:30pm (May 1 - June 19). Registration is now open at crossfitbrio.com/nextgen
Workouts for the Week
Monday April 28
30 Strict HSPU or DB Strict Press
50 GHD sit ups
70/50 Cal Row
rest 3 mins
30 HSPU or DB Push Press
50 Sit ups
70/50 Cal Ski
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9:30 Class
30 DB Strict Press
50 Sit ups
50/35 Cal Row/SkI
rest 3 mins
30 DB Push Press
50 Sit ups
50/35 Cal Ski/Row
Tuesday April 29
OT1:30 x 15
1-5 - 1 Strict Press
6-15 - Back Squat 3-3-2-2-1-1-1-1-1-1
on round 16 begin:
7 min AMRAP
7 Burpees
7/5 Ski/Bike Cals
35 Double unders
Wednesday April 30
🥳🎉🎈🎁 Happy Birthday today to Wade Epp!!"
For time:
5 Pull ups
10 Push ups
10 Pull ups
20 Push ups
15 Pull ups
30 Push ups
20 Pull ups
40 Push ups
25 Pull ups
50 Push ups
15 min Cap
🔥 Afterparty:
OT2:00 x 5: Run 200m or Row 250m
Thursday May 1
OT 1:00 x 7 sets: 1 Snatch
15 min AMRAP
3 rounds:
10 Toes to Bar
10 Overhead Squat (95/65)
10 Box Jumps (20")
3 rounds:
8 Toes to Bar
8 Overhead Squat (115/80)
8 Box Jumps (24")
3 rounds:
6 Toes to Bar
6 Overhead Squat (135/95)
6 Box Jumps (28")
3 rounds:
4 Toes to Bar
4 Overhead Squat (155/105)
4 Box Jumps (32")
3 rounds:
2 Toes to Bar
2 Overhead Squat (175/120)
2 Box Jumps (36")
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9:30 Class
OT1:30 x 7 sets: 2 Deadlift
15 min AMRAP
10 Toes to Bar
10 DB Snatch
10 DB Front Squat
10 DB Step ups
Friday May 2
3 rounds
1 min Max Rep at each
Wall Walk
Hang Power Clean
Burpee over Box 48/40"
Bike
Wall Ball (20/14lb)
rest
After party OTMx8
Static band rotation hold
Plank hold
Saturday May 3
🥳🎉🎈🎁 Happy Birthday today to Coach Jess!!
OT3:00 x 5 sets
15 Deadlift
10 Bench Press
5 Weighted/Strict pull ups
"Helen"
3 rounds
400m Run
21 KB swings (24/16kg)
12 Pull ups
compare to June 16/24, July 27/23 (hard helen), June 30,23, April 23/22
Sunday May 4
1-2-3-4-5-6-7-8-9-10
Thrusters (95/65) (Beast 115/80)
Alternate sets with a partner
@ 10 mins begin:
10 min AMRAP
Sled Pull 50'
Front Rack Carry 100'
while partner Skis
@25 mins begin
5 min AMRAP
2-4-6-8-etc
Alternate sets of push ups
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