Week of Jan 22 - Jan 28
- Jocelyn Rylee
- Jan 21, 2024
- 2 min read
Updated: Jan 22, 2024
Welcome to Season 3 of the BRIO in the Box podcast! This year we're all about YOU. We get asked so many interesting questions in the gym. Lots result in thoughtful conversations we'd like more people to be a part of and some require a better answer than time allows for in the go-go-go of a class. So we'll be using our podcast to answer YOUR burning questions. Here's what's on the list this week...
1) What do you know about peptides?
2) For someone trying to eat enough and looking to increase muscle mass and strength, is it more important to hit a protein target in the day or just hit a total calorie target?
3) How often do we workout and what do we do?
4) I want to lose a little bit of weight, should I just run more on my days off?
5) My watch says I burned 500 calories in that workout, should I increase my food by 500 calories today?
6) My wife and I watched You Are What You Eat on Netflix and now we're feeling like we should eat less meat, or at least less red meat
7) What should I do on days off?
Have questions for us? Comment below and we'll answer in the next one...
In addition to the lockers and hooks, we now have nice new shelves in both locker rooms for your gym bags! We are often needing to move rowers or bike around, wanting to use the GHD, or teaching 1-on-1 Foundations sessions only to find the front area overrun with bags. From now on, please do not leave your bags anywhere in the gym outside the locker rooms. Thanks for your help keeping the gym tidy and usable!
Thursday is BRING A FRIEND DAY!
Friends and family are welcome to join us for a free workout in any class all day long. Please have visitors sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass
Workouts for the Week
Monday Jan 22
50-40-30-20-10 DB Front Rack Lunge (50/35lb)
25-20-15-10-5 Toes to Bar
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6 x
30 sec Wall Walk
30 Sec Rest
Tuesday Jan 23
🥳🎈🎂🎉 Happy Birthday today to Lance Pitka!
OT2:30 x 5 sets: 4 Front Squat
*Finish with 30 sec front rack hold after last set
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With a partner
Acumulate combined total of 120 DB Bench Press (or Push ups) while partner holds a sandbag. Switch whenever.
Wednesday Jan 24
🥳🎈🎂🎉 Happy Birthday today to Jill Van Kessel!!
OTMx9
1) Pull ups
2) CTB
3) BMU/Strict Pull up
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"10 min AMRAP
Unbroken sets of 15 Thrusters (95/65)
*Beast mode add weight each round
Thursday Jan 25
BRING A FRIEND DAY!
Friends and family are welcome to join you for a free workout in any class, all day long today. Please have visitors sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass
7 min AMRAP
Accumulate Row Cal
Alternate:
6 Burpees
12 KB swings
-rest 2 mins-
7 min AMRAP
Accumulate Bike Cal
Alternate:
6 DB Push Press
12 Step up
---
Front Planks
Side Plank x 2
Hollow Hold
Friday Jan 26
11.1
10 min AMRAP
30 Double unders
15 Power Snatch (75/55)
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Cashout:
"50 Bicep Curls
50 Banded Tricep Press down
*partition as needed
or
50 Good mornings (45/35)
50 Bench Dips
*partition as needed"
Saturday Jan 27
OTM x 10: 1 Clean & Jerk
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20.5
40 Muscle up/Pull up
80 Row Cal
120 Wall Ball (20/14 - 10/9')
20 min Cap
---
Deadlift volume (225/155)
3 rounds
1 min Work/2 min Rest
Sunday Jan 28
27-21-15-9
Overhead Squat (95/65)
Bar Facing Burpees
Ski/Bike/Row Cals
If you like what we do here at BRIO, we would really appreciate it if you'd leave us a 5-star review on google! Little actions like this help other people find us and know that they are in good hands when they're looking to improve their lives and get fitter. And if you think there are things we could be doing better, please let us know since we're always looking for ways to improve!
As a thank you, you can take a dip into the BRIO Treasure Chest (remember Red Lobster as a kid??)
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