Remember to maintain good form...

We're busting out another sprint workout this Sunday, only this time we're taking the work outdoors and up a hill. Meet us Sunday Jan 29 at 3pm at Diefenbaker hill for some hill sprints and... TOBOGANNING! Bring your sleds, kids, and dogs and get ready to have some fun!

Thanks to Barb B. for the great idea! 

Part of the "check your ego at the door" philosophy of CrossFit BRIO is the ability to laugh at yourself and not take things too seriously...

WOD

10 round for time of:

150m Row

10 Burpees

15 Air Squats

Rest 1 min

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Nutrition Challenge Bonus: 100 Push Ups in as few sets as possible (but take all day if you want!). Post number of sets to the discussion group.

Deadlift 5-5-5+ (same weight for all sets)

Buy in: 3 rounds of

1 min max double unders, 1 min rest

WOD

21-15-9 rep rounds for time of:

Squat Snatch (95/65#)

Handstand Push Ups

* the sub today if you're not doing HSPUs is to do strict shoulder press with the same barbell used for the snatches

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Nutrition Challenge: Today's Bonus

Watch this video...

Billy, Stephan, and Bonnie practice their "superstar" moves

"Triple Jackie"

3 RFT

Row 1000m

50 Thrusters (45/35)

30 Pullups

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Today's Bonus

2-3 min on each side of a contract/relax hamstring stretch

100 leg extensions on each side, sitting on a lacrosse or tennis ball on a hard surface. 

Watch this K-Star video for further explanation, and how this applies to all the rowing we're doing today.

Overhead Squat 5-5-5+

AMRAP in 15 minutes:

10 Power Snatch to Overhead Lunge (75/55)

3 Muscle Ups 

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Nutrition Challenge: Today's Bonus

Take a picture of your dinner and post it to the discussion group. Remember, you can email submissions directly to crossfit_brio@googlegroups.com

CrossFit... yoga?

We are happy to announce the addition of a Yoga for CrossFit class to our schedule this week! Expert Yoga instructor Christina Chiesa will bring her skills to BRIO every Sunday at 11am for a glorious class of deep stretching and mobility addressing all the areas of tightness that typically limit performance in the CrossFit athlete. We are providing this class at no extra charge (although it counts as a class for 2x and 3x/week members), so please take advantage of this opportunity. As always, we keep doing the things that you guys keep showing up for!

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Also on the schedule this week are 7am classes, starting Wednesday, and continuing every Mon/Wed/Fri as long as people are showing up. We will get out of bed if you do :-)

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Push Press 5-5-5+ (same weight for all sets)

WOD

For time:

20 Barbell Pushup - Deadlifts (225/155#)

50 Box Jumps (24")

30 Chest to bar Pull Ups

** A few of us that missed the filthy 50 on Saturday are getting together at 1pm to take a crack at that workout. Feel free to join if you didn't get your chance on Saturday.**

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Nutrition Challenge - Today's bonus

Read these two articles: Vitamin D: It's not just another vitamin

So how much vitamin D should you be taking? How about asking the scientists who study vitamin D how much they take themselves? Scientists Taking Vitamin D in Droves.

Buy in: 1K row

WOD:

8 rounds for time:

5 Squat Clean (135/95#)

10 Ring Push ups

Cash out: Nutrition challenge bonus and/or 10 mins with a foam roller and lacrose ball

Swim WOD at the shaw center today at 4pm.  No need to sign up, just come on by.

20 Min AMRAP:

Swim 50 m

20 Squats

Swim 50 m

10 Burpees

**Nutrition challenge bonus: 100 sit ups in the fewest number of sets. Post you number to the google group.**

WOD

"The Filthy 50"

50 Box Jumps (24")

50 Jumping Pull ups

50 KB swings (16/12 kg)

50 Lunges

50 Knee to elbow

50 Push Press (45/35#)

50 good mornings (45/35#)

50 Wall Balls (20/14#)

50 Burpees

50 Double unders

compare to July 6

Nutrition challenge Bonus

Mobility wod #2 - 2 mins per stretch, per side.

***This sunday at 4pm at the Shaw center we will be doing a swim WOD for any one interested.****

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Score in this workout is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Compare to Oct 18/2010

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Nutrition Challenge

Today's Bonus: Post your favorite Paleo recipe in the discussion group.

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We've had several requests to post links for local suppliers of grass finished beef (and other meats)...

Cool Springs Ranch

Castleland Ranch - their website doesn't seem to be working, but I've linked to their address and phone number

If you've got more resources, please let us know and we will share them.

The rumors are true! CrossFit BRIO is moving June 1, 2012. A 4000 sq ft, stand alone building awaits us when the snow melts and the days get long. We thank all of you who've stuck with us through our long search for a new space. We've been committed all along to staying in the same neighborhood to keep things as convenient as possible for our athletes, and now we've got the perfect spot. We're heading about 3 minutes down the road to a big building on Jessop Ave, between 105th and 103rd Ave. Major plans are in store for awesome ammenities and expanded programs, and we can't wait to bring you the very best CrossFit box!

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Strength: Deadlift 3-3-3-3-3

Buy in: 5 min max double unders

WOD

4 rounds for time of:

20 Back Squats (95/65) - from the ground

20 Bar facing burpees

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Nutrition Challenge

Today's bonus: read this article entitled The Scientist and The Stairmaster

The answer to the question "how many calories does this CrossFit workout burn?" is an emphatic "who cares!". We're here to make ourselves fitter, stronger, and faster. We're here to love and appreciate our bodies for what they can do, not punish them into "burning calories".