Week of Sept 16 - Sept 22
- Jocelyn Rylee
- Sep 15, 2024
- 2 min read
New office who dis? In this episode, David and Jocelyn discuss the benefits of projects and learning new things. David opens up about his mental health journey and how a new hobby (playing the ukulele) helps him manage his anxious tendencies.
David, head programmer at CrossFit BRIO, takes us through the bigger picture of designing safe, effective, and fun CrossFit workouts and what's coming up in the next few months. What does it take to be super fit now AND age well in the future?
Jocelyn answers a question from the community by taking you through a "bad science" analysis of a recently published study on low carb diet and diabetes, explaining the design flaws and misinterpretations that plague such research. We get into the influence of marketing in nutrition and health - none of us are immune! - and finish with our best tips to stay sane and stay positive on social media.
Have you checked out the latest set of awesome CrossFit BRIO pics from Emma Love Photography? Over 200 shots of your best, smiliest, sweatiest moment from The Open 2024. Head to crossfitbrio.com/theopen to view the whole gallery.
Workouts for the Week
Monday Sept 16
🎉🎂🎈🥳 Happy Birthday today to John Ly!!
4 Cycles of:
5 Min AMRAP
8 DB Snatch (Right)
8 DB Lunge or Pistol (Right)
8 Toes to bar
8 DB Snatch (Left)
8 DB Lunge or Pistol (Left)
8 Pull ups
Rest 2:30
Tuesday Sept 17
🎉🎂🎈🥳 Happy Birthday today to Mike Mckague!!
OT2:00 x 5 sets: 3 Strict Press
OT 2:30 x 5 sets: 3 Back Squats
Five x 10 secs attempt at Max Wattage Bike
compare to June 25/24
Wednesday Sept 18
OT 1:30 x 7 sets: 1 Jerk
(WOD primer)
crossfit.com 240820
2-4-6-8-10 reps for time of:
Push jerks (185/125)
Front squats (185/125)
-----------------------
9:30am Legends + Everyone Class
10 min AMRAP
10 DB Shoulder to Overhead
10 DB Front Squats
50' Farmer Carry
then...
Plank OT2M x 5
1) High
2) Right
3) Left
4) Low
5) Hollow
Thursday Sept 19
🎉🎂🎈🥳 Happy Birthday today to Shawn Fehr!!
OT 1:45 x 8
Odd) 3 Deadlift
Even) 3 Bench Press
Afterparty:
Box Jump max height
Or
Tabata Machine Cals
Friday Sept 20
OT3:00 x 4 sets
5 Front Squat + Strict Pull ups
(add to last week)
Alternate with a partner:
(♂️5-10-15-20 / ♀️ 4-8-12-16) Row/Bike
Switch to the other machine:
(♂️20-15-10-5 / ♀️4-8-12-16) Bike/Row
Compare to Jan 16/24
Saturday Sept 21
BIG Saturday
5 rounds
In 90 secs
Run 100m
Max rep Muscle ups* or Progressions
rest 90 secs
*bar or ring
10 min AMRAP
1 Rope climb
2 Wall Walks or 4 WFHSPU
10 GHD Sit ups or 15 sit ups
30 Double unders
@15:00 begin:
OTM x 10
1 Clean & Jerk @ 75%
Sunday Sept 22
Sundayfunday Team WOD
.com 240824
With a partner, on a running clock, for time:
@ 0:00
10 rounds each:
10/7 Cal Bike
@ 12:00
5 rounds each:
30 Wall Balls (20/14)
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