Week of Jan 12 - Jan 18
- Jocelyn Rylee
- Jan 11
- 3 min read
Nutrition is the 'base of the pyramid' in CrossFit, the foundation upon which all further health and fitness is built. If you're not paying attention to your nutrition, your health and fitness will be structurally weak. The spirit of improvement is to just try stuff. Try any experiment you want - more protein, no alcohol, intermittent fasting, sugar free, zero UPF, or whatever. Give it a fair shot for 3-4 months then evaluate the results using:
1) your logbook - are you getting fitter? Are your weights going up and your times coming down?
2) your health markers - everything from waist circumference, to HDL, to blood pressure, to bone density should be at or moving towards the best third of the range.
3) your subjective assessment of mood, energy, and wellbeing - ie you should be feeling generally good
If your waist circumference is greater than half your height, or you feel anxious all the time, or your deadlift is not improving, or you're chronically bloated, or you get "hangry" between meals, whatever you're doing is not working. Time to try something else. The only wrong choice is to continue to do something that is clearly not working.
The 200 Crew!!
Hell-frick-yes to the consistency crew who clocked 200 or more Workout of the Day classes in 2025!!! With 294 classes, Natalie wins the attendance award for the second year in a row and takes home a custom CrossFit BRIO Yeti French Press, Yeti Mug, and a bag of Strong Coffee Rawdawg Espresso beans.
Who's going to hit 200+ this year?? 🤔 And will anyone de-throne Natalie???
Registration for the 2026 CrossFit Games Open starts on Wednesday Jan 14!!! Head to games.crossfit.com to sign up.
Fun Fact: Data from thousands of CrossFit gyms shows that people who participate in The Open are more likely to workout more often (higher average classes per week) and are more likely to still be doing CrossFit a year later. The Open is good for both your consistency and long term adherence to fitness! Plus, it's FUN.
Workouts for the Week
Monday Jan 12
🎈🎉🥳🎁 Happy Birthday today to Deb Siemens and Nicole Fehr!!
crossfit.com 260102
5 Cycles of
In 90 sec
250/200m Row
Max-reps Strict HSPU or DB Press
-rest 90 sec-
In 90 sec
250/200m Row
Max-reps Strict Ring Dip
-rest 90 sec-
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9:30am Legends Class
5 Cycles of
In 90 sec
250/200m Row (or 1 min)
Max-rep DB Strct Press
-rest 90 sec-
In 90 sec
250/200m Row (or 1 min)
Max-reps Box or Bench dips
-rest 90 sec-
Tuesday Jan 13
🎈🎉🥳🎁 Happy Birthday today to Elias Labarthe!!
OT 2:00 x 5: 3 Back Squat
OT 2:00 x 3: 10 Front Rack Lunge
Afterparty: Agility drills
Wednesday Jan 14
🎈🎉🥳🎁 Happy Birthday today to Brenda Michnik!!
Tabata 8 x :20 max rep / :10 rest, each:
Toes to Bar
Ski/Bike Cals
Ring Rows
Bike/Ski Cals
Push ups
1 min rest between
Thursday Jan 15
OTM x 10
Thrusters (95/65), Choose reps
5 rounds
50 Double unders
15 Burpees
10 min CAP
or ...
10 min AMRAP
20 Crossovers, 30 DU's or 50 Single skips
10 Burpees
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9:30am Legends Class
AMRAP in 20 min:
10 Dumbbell Thrusters
10/7 cal Ski
10 Burpees
20 step ups (10/side, with or without 1 dumbbell)
Friday Jan 16
For quality:
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Bench Press (155/105)
Strict Pull ups
Beast mode
275/185
185/125
Strict CTB
Early finishers work on planks
Or L-sits
Saturday Jan 17
OT90 x 5: 3-5 Strict MU
or scale to...
3 Ring Row
3 Ring Transitions
3 Dip
OT90 x 5: 3 Push Press
16 min AMRAP
Partner one:
1-2 Wall Walk
6-8 Shuttle Run
8-12 GHD Sit ups
Partner two:
Bike Cals
(Guys 15-18, Girls 10-12)
Sunday Jan 18
🎈🎉🥳🎁 Happy Birthday today to Zoe Grace!!
30 min AMRAP
With a partner, split reps:
10-20-30-etc
Wall Ball (20/14)
KB swing (24/16kg)
Box Jump (24/20")
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