by Crossfit Brio
7. September 2010 05:00
Back Squat 3-3-3-3-3
Then...
21-15-9
Turkish get ups
Sots press
What's a sots press? video [wmv] [mov].
Full weight is a 45 lb bar. Scale to 35, 25, 10 or a dowel as needed
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by Crossfit Brio
6. September 2010 05:00
Austin is leaving us to pursue a job coaching baseball in Lethbridge. We wish him all the best and he will certainly be missed. The picture below is a good representation of the aftermath when trying to beat Austin in a WOD... even though we all know that rarely happens!
Austin's last WOD pick:
20 min AMRAP of
2 Deadlift @ 80% 1 rep max
4 Strict Pull ups
6 Push ups
8 KB swings (2/1.5 pood)

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by Crossfit Brio
5. September 2010 05:00
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Tags: Rest Day
by Crossfit Brio
4. September 2010 05:00
9:00am class
For time:
21-18-15-12-9-6-3 reps of
Pull ups (RX is dead hang, scale is kipping/bands)
Handstand Push ups
12:00pm class
For time:
21-18-15-12-9-6-3 reps of
Sumo Deadlift High Pull (75/55lbs)
Push Press/Jerk (75/55lbs)
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by Crossfit Brio
3. September 2010 05:00
Snatch Grip Deadlift Shrug 3-3-3-3-3
Then...
"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
If you cannot do muscle ups sub 3 Pull ups and 3 Push ups. The combined 6 reps equals one point
Reminder that tomorrow is a double WOD day. The 9am and 12pm classes will be different. If you're competing in the upcoming challenge or just want to try to tackle 2 workouts, make sure you sign up for both. Don't be like Hartley and think both WOD's are within the hour. Geez Hartley what were you thinking? ;-)
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by Crossfit Brio
2. September 2010 07:00

Name: Kristi Jorgenson
Age: 37
Your day job?: Daycare Provider
How long have you been doing CrossFit?: Dec. 2009
What keeps you coming back? : Who knew sore muscles, calluses and bruised shins could be SOOOO much fun! I also enjoy the team atmosphere and support that every crossfitter brings to Brio.
Your sports/fitness background: Soccer
Division you're competing in: 3
Favorite move or WOD: Anything that is AMRAP in 10 min.
Least favorite move or WOD: Rowing, Double-unders, snatches, wall balls, burpees....
by Crossfit Brio
2. September 2010 05:00
Tabata Sprints - 20 seconds on, 10 seconds off at 12% grade on the treadmill.
As soon as you finish you have 4 minutes to accumulate as many ground-to-overhead as you can. Men use 95lbs, women use 65lbs.
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by Crossfit Brio
1. September 2010 05:00
Today is 2-a-day Wednesday. Choose either workout or sign in for both!
AM classes
21-15-9 rep rounds of:
Push Press, (135/95lbs)
Ring Dips
Burpees
Row, for calories
PM Classes
5 rounds for time of:
5 power cleans (185/135lbs)
20 double unders
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by Crossfit Brio
31. August 2010 05:00
Place a mark an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
This week's 2-a-days will be Wednesday and Saturday
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by Crossfit Brio
30. August 2010 11:02
400m walking lunge, for time
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