What's happening at BRIO: Week of Oct 21 - Oct 27
- Jocelyn Rylee
- Oct 20, 2024
- 3 min read
Figures, stats, and numbers are flying around everywhere in the media these days. Let me help you with your math literacy so that you can better understand what these things mean. Math is not that complicated or intimidating when you just let the numbers tell you a story Can you get the right answer to this problem?
The Primer on Protein: Part 1
For health across the lifespan
by Jocelyn Rylee, CF-L4, BComm, MBA, MS
In 2002, Coach Glassman wrote the seminal article “What is Fitness” and therein outlined the ‘Theoretical Hierarchy Of the Development of an Athlete.’ A ranking, ordered not by CrossFit but by nature, illustrating that each layer has a dependency on the supporting layers below. Nutrition - the inputs to the system - is placed squarely at the foundation.
In the same article, ‘World Class Fitness in 100 words’ begins with the now infamous line: eat meats and vegetables, nuts and seeds, some fruit, little starch, no sugar. Consider this for a moment: in the prescription for achieving world class fitness, the first line has nothing to do with exercise or training at all.
It tells us what to eat.
But before we dive into the details, we need to zoom way, way out to ponder a big picture question:
Why do we need to eat? What is food for?
Psssst.... the halloween costume contest is coming :-)
Workouts for the Week
Monday Oct 21
OTM x 24
1) 3 Squat Clean (185/125)
2) 5 Box jumps (36")
3) max Row Cals
4) Rest
3 rounds for quality
30-90 sec Bar Hang
50 Foot Overhead Carry
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9:30 Class
1) 10 Med Ball Clean
2) 10 Step up (16/12"")
3) max Row Cals
4) Rest
3 rounds for quality
30-90 sec Bar Hang
50 Foot Overhead or Front Rack Carry
Tuesday Oct 22
🎉🎂🎈🥳 Happy Birthday today to Emjay Koller!!
OT2:00 x 5 sets: 2 Strict Press
OT2:30 x 5 sets: 2 Back Squat
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🔥 Hot Down
In 5 mins:
30 Burpees Pull ups
Max Bike/Ski/Row Cals
Wednesday Oct 23
3 rounds
15 Power Snatch (95/65)
60 Double unders
rest 5 mins
5 rounds
15 GHD sit ups or Toes to Bar
50' Handstand walk or 5 wall walks
Cashout: 3 x 30-60 sec Back extention hold
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9:30 Class
15 min AMRAP
12 DB Snatch
12 Hanging Leg raise
12/8 Ski Cals
Cashout: 3 x 30-60 sec Back extension hold
Thursday Oct 24
OT90 x 10
Odd) 4 Deadlift
Even) 4 Bench Press
10 rounds
5 Hang Power Clean (135/95)
10 Push ups
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9:30 Class
OT90 x 10
Odd) 4 Deadlift
Even) 4 Bench Press
10 rounds
5 Russain Swing
10 Push ups
Friday Oct 25
OT3M x 3
7 Front Squat @78% + Strict Pull ups or Bar Muscle ups
"Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull ups
compare to April 13/24, Dec 19/23
Saturday Oct 26
🎉🎂🎈🥳 Happy Birthday today to Kate Congreves!!
BIG Saturday
OTM x 10, then OT90x5
3 Thrusters
*start at 95/65 or 45/35 and add 5-10 lbs each round
HSPU OTM x 10
27-21-15-9 / 21-15-9-6
Row Cals
Bike Cals
Ski Cals
Sunday Oct 27
🎉🎂🎈🥳 Happy Birthday today to Emma Boroditsky!!
16 min AMRAP
With a partner
6 Syncro Deadlift @ 50%
6 Syncro Burpees
12 Syncro Bar Hops
alternate rounds with another team
Cashout: Max Plank hold
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