What's happening at BRIO: Oct 14 - Oct 20
- Jocelyn Rylee
- Oct 13, 2024
- 3 min read
First up, we're talking about our latest family challenge of keeping phones out of the bedroom. This means we're reading actual paper books!
Jocelyn - Cells, Gels, and the Engines of Life by Gerald Pollack
David - Dopamine Nation by Anne Lembke
Then we take a question from the community: What do you know about gout?
Back on the topic of dopamine, we talk about the balance of pleasure and pain and how to leverage this effect for good and not evil. High Intensity workouts definitely feel like pain... followed by feel-good rewards and health benefits, but how much intensity is too much? When we say CrossFit is "high intensity" is that the same thing as max intensity?
Finally we link this into the importance of tracking your workout results. If you are doing a fitness program, you should be getting fitness and the only way to know if this is happening is to gather data!
Need us to add you to Beyond The Whiteboard, our digital workout tracking tool? Comment BTWB below and we'll send you the invite!
Nutrition 101 FREE Seminar on Saturday
Oct 19 at 11:30am I will be delivering Nutrition 101 live in person. This introductory event is free and open to anyone and everyone who would like to attend. Please share with a friend!
I'll be taking you through the basics of nutrition from calories, to the macronutrients, to the hormones related to fat storage, appetite, hunger, and muscle. So much information out there is seemingly contradictory! One person says it's ALL about calories in/calories out, while another says calories don't count. Some preach low fat, while others advocate low carb. Some say you need carbs to perform while others swear you don't. WHAT GIVES??? And who is right???
In this seminar I will be breaking down the complex and overwhelming into clear and simple concepts that will help you navigate the confusing world of nutrition information.
Fall Session II of our NextGen kids program kicks off this week! Class times are Wednesdays at 6:30pm or Thursdays at 6:30pm. Head to crossfitbrio.com/nextgen to register!
Workouts for the week
Monday Oct 14
🎉🎂🎈🥳 Happy Birthday today to Kayla Carr!!
Happy Thanksgiving everyone. We're grateful for YOU!!
Partner "Holleyman"
30 Min AMRAP, alternating rounds of
5 Wall Balls (20/14)
3 HSPU
1 Power Clean (225/155)
Tuesday Oct 15
OT 2:00 x 5 sets: 2 Strict Press
OT2:30 x 5 sets: 2 Back Squat
500m Row Time Trial
Wednesday Oct 16
@0:00
21-15-9*
Thrusters (95/65)
Bar Facing Burpees
@10:00
5 min AMRAP
Bar Muscle up or T2B
@20:00
21-15-9*
Overhead Squat (95/65)
Bar Facing Burpees
*Scaled 15-12-9
Thursday Oct 17
12 min AMRAP
10 KB Snatch (right)
Overhead Carry 50'
10 KB Snatch (left)
Overhead Carry 50'
While Partner Skis
OT90 x 6
Odd) 10 Romanian Deadlift
Even) 10 DB Bench Press"
Friday Oct 18
OT3:00 x 3 sets:
7 Front Squat @75% + Strict Pull ups or weighted Pull ups
5 RFT:
20 Lunges
60 Double unders or Bike Cals
Saturday Oct 19
🎉🎂🎈🥳 Happy Birthday today to Shawn Wilke!
Reminder: Nutrition 101 FREE Seminar today at 11:30am. Head to crossfitbrio.com/nutrition to register. Friends welcome!
OT90 x 7: 1 Snatch
OT90 x 7: 1 Clean & Jerk
10 min AMRAP
5 Squat Snatch (95/65) or Clean (135/95) *
7 Box Jumps (36/30"")
*Beast mode add 10 lbs each round
Sunday Oct 20
with a partner
100/70 Bike Cals
10 rounds (each)
10 Push ups with Plank hold
10 Sit ups with V-sit hold
10 Air Squat with Squat Hold
100/70 Bike Cals
BTWB for G Potter please.
BTWB - Grady