Week of Nov 6 - Nov 12
- Jocelyn Rylee
- Nov 5, 2023
- 1 min read
Updated: Nov 8, 2023
No Sh*t November is on now! Join in on this FREE nutrition challenge and book club any time. Any real food days are better than none. Read along with us, 10 pages of the book Ultra Processed People at a time. Loads of bonus materials are also provided in the course to bullet proof your brain against the Ultra Processed Food system (and feel free to share with others!).
By request! Physiotherapist and CF-L1 Nick Allard will be doing a 5 week mobility course in the evening starting Nov 14. Open up better movement before the year ends! The morning edition just wrapped up and was very well received by all the participants! The next session will run Tuesdays at 6:30pm from Nov 14 - Dec 12.
The next session of our NextGen CrossFit Kids starts Wed Nov 15. We are continuing with our regular Wed 6:30pm class and are pleased to announce the addition of a Thursday 5:30pm class time that will happen at the same time as the regular Workout of the Day class for the adults. We are hoping this option makes it more convenient to get in a workout for both you and your kid(s) with one trip to the gym!
Registration is now open at crossfitbrio.com/nextgen
Workout for the Week
Monday Nov 6
OT2M x 8
5 Squat Cleans (185/125) + 3 Burpee Box Jumps + 3 Box Jumps (36"")
For time:
10 Wall Walks
40 Toes To Bar
100 Double unders
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9:30 Class
OT2M x 8
6 DB Front Squats
6 Burpee DB Step ups
in 8 mins
20 DB Renegade Row
40 T2B or Leg raise
Max cal Ski/Bike/Row
Tuesday Nov 7
OT2M x 5: 5 Back Squats
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3 Cycles of...
In 3 mins
30/20 Cal Row/Ski/Bike
Max Burpees (6")
rest 90 secs
Compare to March 28/23
Wednesday Nov 8
12 min AMRAP
12 Power Snatch (95/65)
12 HSPU
9:30 Version
AMRAP in 12 min
12 KB swing
12 Push ups or Push Press
OTM x 12
1) Suitcase Hold
2) Side Plank
3) Band Hold
Thursday Nov 9
OTM x 10
Odd: 10 Thrusters
Even: 10 Pull ups
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Skill work:
Rope Climbs
Step Downs/Pistols
Friday Nov 10
OTM x 15
1-5: 3 Press
6-10: 2 Push Press
11-15: 1 Jerk
930:
OT90 x 10
1-5: 2 Strict Press
6-10: 2 Push Press
10 min max distance Row, Bike or Ski
Saturday Nov 11
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 in Kandahar province, Afghanistan.
He was killed when the armoured car he was in, was hit by a roadside bomb while on patrol in the Panjwaii district of Kandahar province. Seven others were injured in the attack. Shipway was one week away from finishing his rotation.
He is survived by his wife DeeDee, son Hayden, and daughter Rowan. His sister, Samantha is also in the military.
Lest we forget.
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"Ship"
9 rounds:
7 Squat clean (185/125)
8 Burpee box jumps (36")
Compare to Nov. 11 every year
Sunday Nov 12
3 Cycles of:
1 min Pull ups
2 min Bike
3 min rest
1 min Toes to Bar
2 min Bike
3 min rest
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