Week of Feb 10 - Feb 16
- Jocelyn Rylee
- Feb 9, 2025
- 2 min read
Here's what happening at CrossFit BRIO this week...
First, we're re-capping our Step Into January 10,000 steps a day challenge and stressing the importance of daily movement beyond just gym workouts.
Maybe you've heard the recent fitness buzzword "Zone 2 cardio"... We're here to tell you that shouldn't be a piece of your training in the gym, it should be you outside, on your feet, living life, and having fun.
There's benefit to signing up for an event and participating in a competition even if you don't care at all about being competitive. Run a 10k, do a weightlifting meet, enter a 2k row competition.... AND sign up now for the CrossFit Open! 👉 games.crossfit.com
Feel like you don't belong at one of those events or you have no business being there? Lets talk about Imposter Syndrome and how to flip those nasty nagging thoughts on their head.
Push Up Challenge
The Push Up Challenge for mental health starts this Tuesday and runs until February 28. During that time we'll do a total of 2000 push ups. We'll be following the daily push up numbers given by the organization. They can be done within, or at the end of class, or split up through the day. Other movements can also be substituted if necessary.
You can join our team to particicapte in the push ups using this link: https://www.thepushupchallenge.ca/fundraisers/teambrio
Or contribute to our fundraisign page using this one:
Your donations are greatly appreciated and we look forward to getting that sweet, sweet chest pump with all of you!
Workouts for the Week
Monday Feb 10
🎉🎂🎈🥳 Happy Birthday today to Coach Carly and John Rogers!!
Open Workout 19.3
For time:
200' DB overhead lunge (50/35)
50 DB step-ups (24/20")
50 strict handstand push-ups
200' handstand walk
10 min Cap
Scaled:
200 ft Single Dumbbell Front Rack Walking Lunge, 50/35 lbs
50 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Elevated Strict Handstand Push-ups, 5 in"
200 ft Bear Crawl
Afterparty:
GHD sit ups: 3-5 sets of 5-20 reps
Tuesday Feb 11
OT2:30 x 9 sets:
Back Squat 10-8-6-4-2-4-6-8-10
compare to July 27/21
Afterparty: Push Up Challenge begins
Wednesday Feb 12
Thursday Feb 13
Open Test 17.5
10 rounds
10 Thrusters (95/65)
35 Double unders
Scaled:
10 RFT:
10 Thrusters (65/45)
35 Single Skips
(done early?) Post WOD Skill work: Hanging L-sit & Push ups
Friday Feb 14
With a loved one
80/60 Cal Row
40 Syncro KB swings (24/16kg)
20 Burpee Partner Hop
80/60 Cal Bike
40 Syncro KB swings
20 Burpee Partner Hop
80/60 Cal Ski
40 Syncro KB swings
20 Burpee Partner Hop
Post WOD skill work: Planks & Push ups
Saturday Feb 15
Squat Snatch OT90
5-4-3-2-1-1-1-max @ 75%
Squat Clean & Jerk OT90
5-4-3-2-1-1-1-max @ 75%
21-15-9
Toes to Bar
HSPU
rest 3 mins
21-15-9 CTB
or
12-9-6 Bar MU
Wall Walk
Sunday Feb 16
🥳🎈🎂🎉 Happy Birthday today to Ryan Brezinski!!
Team WOD
In a group of 3
12 Min AMRAP
10/7 Bike Cals
2 min rest
12 min AMRAP
8 Box Jumps/Steps
8 DB Power Clean
DB Front Rack Hold
2 min rest
12 min AMRAP
50' Sled Pull
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