Week of Jan 19 - Jan 25
- Jocelyn Rylee
- Jan 18
- 4 min read
Dr. Kelly Starrett is a best selling author and physiotherapist-extraordinaire, working with everyone from regular folks to Olympians, to the 49s, and the New Zealand All Blacks. He's also the founder of CrossFit San Francisco, one of the first CrossFit affiliates in the world and a former CrossFit Seminar Staff and Subject Matter Expert on mobility.
Here on the CrossFit Podcast we look back on the early days of CrossFit over 20 years ago and ahead to what the next 20 years can become. Starrett reflects on the ideas that shaped the methodology and the lessons learned through decades of coaching. This conversation explores durability over time, why pain is not a failure but a request for change, and how movement quality, range of motion, and basic strength set the foundation for performance at every age.
It's OPEN season!
You don't want to miss the biggest global party of the year! Visit crossfitbrio.com/theopen for all the details then head to games.crossfit.com register for the fun.
Every year, as the CrossFit Open approaches, something changes in the air. The Open brings out a version of us that is willing to try a bit harder than the everyday. We’re excited about the global party, but also nervous to put our fitness to the test! The Open is more than a worldwide competition; it is a shared commitment to show up, work hard, and see what we are capable of. If we consider the Open our “annual check up,” then this year we want to help you show up as the best version of you to knock it out of the park.
This six-week lead-up is the perfect time to look at how you fuel all that potential. Not in a restrictive, joyless, count-every-calorie kind of way, but in a CrossFit way. The practical way.
The focus is simple: Eat in a way that helps you perform well today while supporting long-term health. None of the quick fixes or short-term hacks that promise PRs at the expense of your health belong here. The same way we train to be capable across broad time and modal domains, we eat to be capable across a broad range of days, weeks, and years.
You do not need a radical diet overhaul or a color-coded spreadsheet to get started. You simply need to understand what helps you perform, recover, and show up with steady energy rather than wild swings between feeling invincible and feeling like you might die on the echo bike.
Let’s begin with the basics: the food itself.
Workouts for the Week
Monday Jan 19
🎉🎈🥳🎁 Happy Birthday today to Todd Snider!!
OT1:30 x 7: Power Clean 3-3-2-2-1-1-1
4 Cycles of:
In 90 secs
Bike 18/12 Cals
Max Burpee bar touch
Rest 90 secs
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9:30 Legends Class
OT 2:00 x 5 sets: 3 Deadlift
4 Cycles of
In 90 secs
Bike 18/12 Cals or 1 min
Max Burpee
Rest 90 secs
Tuesday Jan 20
OT2M x 10
1-5) Front Squat x 5-4-3-2-1
6-10) Back Squat x 10-8-6-3-2
🎉Afterparty:
Tabata Push ups
Straight into
2 min max Double unders or Crossovers
Wednesday Jan 21
Row 1000/800m
45 Pull ups
90 Lunges
15 Wall Walk
90 Step ups (20")
45 Toe to Bar
Row 1000/800m
compare to similar Aug 23/25
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9:30am Legends Class
2 min Row
2 min Pull Ups or ring rows
2 min Lunges or air squats
2 min plank hold (high or low)
2 min step ups
2 min hanging knee raises or sit ups
2 min Row
2 min Pull Ups or ring rows
2 min Lunges or air squats
2 min plank hold (high or low)
2 min step ups
2 min hanging knee raises or sit ups
2 min Row
Thursday Jan 22
5 rounds,1 min at each:
Ski Cals
Burpees over Box (48/40")
Thrusters (95/65) - or same weight as Jan 15
Rest
After last rest 5 mins to establish 1RM squat clean thruster
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9:30am Legends Class
5 rounds,1 min at each:
Ski Cals
Burpees over Box (step or crawl over)
Dumbbell Thrusters
Rest
Afterparty: 5 min max distance kettlebell farmer carry, choose weight
Friday Jan 23
O90 x 5: 3 Bench or Strict Press (choose one)
40-30-20
Push ups
Sit ups
or
30-20-10
Ring Dips
GHD sit ups
Saturday Jan 24
🎉🎈🥳🎁 Happy Birthday today to Jill Van Kessel!
10 min Row/Bike
Straight into:
10 min AMRAP
5 Full Snatch (135/95)
10 CTB Pull ups or 5 BMU
-Rest 3 mins-
10 min Bike/Row
Straight into:
10 min AMRAP
10 Deadlift (225/155)
20 Box Jump (24/20)
Sunday Jan 25
10 rounds each
alternate rounds with a partner:
5 DB Push Press (2x50/35)
50' DB OH Carry (2x50/35)
10 DB Lunge (2x50/35)
50' DB Front Rack Carry (2x50/35)
25 min Cap
Early finishers work on Hanging L-sit
Beyond the Whiteboard Legends Track
The 9:30am Legends Class now has its own programming track on BTWB. If you do not already see it on your home screen and you would like to have access to it:
1) click the 3 lines in the bottom right corner
2) select "manage"
3) toggle on "9:30am Legends Class"
If you're not on BTWB (our workout tracking app) and you would like to be, comment BTWB below and we will send you an email invite link.
BTWB
BTWB