Week of Oct 9 - Oct 15
- Jocelyn Rylee
- Oct 8, 2023
- 1 min read
Here's my talk on using physical capabilities as biomarkers of health that I delivered at a conference in Maryland in July. Gym rat meets science geek - this talk is the intersection of the CrossFit methodology and metabolic health!
🎃🎃🎃
The pumpkins are here! We are very pleased to be supporting this fundraiser along with our friends at CrossFit Ashlar again this year. Pumpkins are $20 each (cash only pls) and 100% of the proceeds are donated to the local Empty Arms support group for infant loss, in memory of Mienna Lamborn 🧡
Carve your pumpkin with friends or family and share your creation on Instagram with the hashtag #pumpkinsformienna
Fall Session II of the NextGen kids program starts this week on Oct 11. Class times are Wednesdays at 6:30pm for 5 weeks. The program is open to the children of our CrossFit BRIO members, age 9 (grade 4) and up. We focus on technique, strength, balance, and coordination in the major movement patterns - squat, lift, jump, push, pull, carry - for happier, healthier, high performing kids!
Workouts for the Week
Monday Oct 9
Happy Thanksgiving BRIO fam! We're thankful for YOU!!
9:30am Class
Linchpin test 13
Run 400m (scaled 200m)
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpees
*RX is with a 20/14lb vest
or
Murph
Run 1 mile
100 Pull Ups
200 Push Ups
300 Air squats
Run 1 mile
*partition the pull ups, push ups, and air squats in any way you like. Strategy is part of the challenge of this workout
*add a 20/14lb vest if you have previously done Murph in under 40 minutes
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11am Class
Team WOD
In a group of 3
2 people working at a time until the burpees
150/100 Cal Row
150 Front Squats
150/100 Cal Bike
150 Push Press/Jerk
150/100 Cal Ski
150 Thrusters
then
150 Burpees
40 min CAP - compare to Oct 10/22
RX 95/65
Beast 135/95
Tuesday Oct 10
OT2.5M
Front Squat 2-2-2
Back Squat 4-4-4-Max Reps
---
5 rounds
30 Sec Work, 15 Sec rest
Shuttle Run
Box Jump
Ski Cals
Wednesday Oct 11
OT90 x 7: Snatch high pull + Hang Snatch + Overhead Squat
----
21-15-9
DB Snatch (R)
Overhead Lunge (R)
DB Snatch (L)
Overhead Lunge (L)
9:30 Class
OT2M x 5
3 Sand Bag lift + 3 Bear Hug Squat + Carry 50'
21-15-9
DB Snatch (R)
Front Rack Lunge (R)
DB Snatch (L)
Front Rack Lunge (L)
Thursday Oct 12
🎂🎉🎈🥳 Happy Birthday today to Beth Godhe-Knight!
10-9-8-7-6-5-4-3-2-1
Bodyweight Bench Press
or Push Press
Stirct Pull up
Friday Oct 13
OT1:15
Odd) Deadlift 3-3-2-2-1-1-1
Even) Press 3-3-2-2-1-1-1
---
5 rounds
15 KB swings*
45 Double unders
*32-28-24-20-16kg
24-20-16-12-8 kg
Saturday Oct 14
Happy Birthday today to Kayla Carr!!
BIG SATURDAY
OT10 mins
1) Run 1 mile
2) 21-15-9
Thrusters (95/65)
Burpees
3) Row 100/75 Cals
4) 21-15-9
Power Clean (135/95)
Toes to Bar
5) Bike 100/75 Cals
6) 10 min AMRAP of Cindy
Sunday Oct 15
3 rounds
3 min AMRAP
1 Rope climb
5 Jerks (185/125)
3 min rest
3 min AMRAP
5 HSPU or Ring Dip
5 Front Squats (185/125)
3 min rest
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