Week of Feb 24 - Mar 2

Here's what's happening at CrossFit BRIO this week...

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What Happened to Bread?

Do you still eat bread? If you do, chances are you're not actually eating bread, but an Ultra Processed Food-like imposter of bread. It's not a good idea to eat bread all the time, but when you do, at least make sure it's the real deal.

This study finds that when people eat Ultra Processed fake bread they consume it up to 40% faster than real bread because the fake stuff is "prechewed", practically melts in your mouth, and requires almost no effort. They end up eating about 20% more calories worth of it too.

Anyone that got really into making sourdough during COVID can tell you the ingredients for bread are 3 simple things: Wheat Flour (unrefined, non-enriched), Water, and Salt plus the fermentation starter. Knowing that, what on earth is this??

You gotta be savvy out there! Despite their best efforts to market this bread with (absolute nonsense) phrasing like REAL GOOD BREAD, real deal bakery, simply sourdough, artisan loaf, STRAIGHT UP INGREDIENTS this bread from costco contains FIFTEEN INGREDIENTS. This includes many you would never find in your own kitchen and would certainly never add to a loaf if you were to make it at home such gluten, wheat starch, fumaric acid, and calcium sulfate.

This is why it's imperative that you read the ingredients on everything! The simple habit of reading the ingredients stops you from being gullible and protects you from being duped by the processed food industry.

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NextGen Kids Program

Winter Session II starts this week! Registration is still available here. Class times are Wednesdays at 6:30pm and Thursdays at 6:30pm and both only have a couple spots remaining!

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Register for The Open!

It's time for your annual checkup! And this one is way more fun than bloodwork and tests at the doctor. Head to games.crossfit.com to register now. The first workout will be released on Thursday.

Counting your own reps is so hard! Treat yourself to the luxury of three workouts where someone else does that for you 😄 Also... you're probably not doing anything more fun than fitness with your friends on a Friday in the winter!

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Workouts for the Week

Monday Feb 24

Open 23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups

10 shuttle runs (1 rep = 25 ft out/25 ft back)

*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

Push Up Challenge: 77 reps

Tuesday Feb 25

🥳🎈🎂🎉 Happy Birthday today to Jenna Kobiela!!

OT 2:00 x 5 sets: 3 Back Squat

rest 2 mins

OT 2:00 x 3 sets: 10 Back Rack Lunge

5 min AMRAP

9 Hang Power Clean (45/35)

9 Front Squat (45/35)

9 Push press (45/35)

Push Up Challenge: 160 Reps

Wednesday Feb 26

🥳🎈🎂🎉 Happy Birthday today to Belen Echave!!

10 rounds

15 KB swings

15 Sit ups

30 Double unders

Early Finishers: Lacrosse ball calf smash until everyone is done

Push Up Challenge: 130 Reps

Thursday Feb 27

OT90 x 5: 3 Press or Bench

1 min at each:

1) Bike

2) Row

3) Ski

4) Rest

Then 90 sec at each

Then 2 min at each

Push Up Challenge: 183 reps

*Open workout 25.1 will be announced this afternoon

Friday Feb 28

Morning classes:

OT90 x 8

5 Front Squat

5 Strict or weighted Pull ups

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6 rounds

12 Overhead Lunge (45/35)

12 Burpee Plate Hop

12 min CAP

Compare to Nov 22/24

Evening: Friday night lights for CrossFit open workout 25.1

AMRAP in 15 minutes

3-6-9-12-etc Burpees over the dumbbell (50/35lb*)

3-6-9-12-etc Dumbbell Hang Clean and Jerk (50/35lb*)

30 ft Walking Lunges

*scaled = 35/20lb

Saturday Mar 1

OTM x 15

3 Power Snatch

5 Toes To Bar

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20-18-16-14-12-10-8-6-4-2

Box Jump (24")

Wall Balls (20/14 - 10/9')

Sunday Mar 2

With a partner, alternate rounds

15 min AMRAP

2 Wall Walk

2 x 25' Sled Pull

4 x 25' Shuttle run

Rest 5 mins

15 min AMRAP

Alternate Movements

15/10 Cal Bike, each

45 Double unders, each

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Out of solidarity and respect for those still working (and after a few too many un-cool incidents) we now ask that you hold off putting your equipment away until everyone in the class is done the workout. If you're done early, stretch or cool down on a machine and then we'll clean up all together at the end. Thanks!