In this episode, David and Jocelyn talk about shifting into summer “running season” after the Open and quarterfinals, why CrossFit training changes with the seasons, and how BRIO keeps things fun and even a bit addictive.

We dig more into the results of our experiment with daily WOD posts in order to reduce cherry picking, increase daily engagement, and support consistent attendance.

We also go deep on a common comment from new members: "I don't want to hurt myself." A point so obvious it doesn't even need to be stated out loud. And yet..... it gets said up front to us a LOT. So what does a new member actually mean when they feel the need to say this? Do we reduce the risk of injury by avoiding going fast and lifting heavy? Or is that how we just avoid getting FIT? How do the professionals say we should actually reduce our risk of injury?

02:24 Running Season Reality Check

05:55 We do fitness to have fun

11:48 Cherry Picking Explained

26:29 Newbies Fear Of Injury

28:52 Avoiding Effort Avoids Fitness

30:35 How to actually avoid injury

41:13 Overscaling And Excess Volume

44:01 Acceptable Risk And Real Life

49:56 We train for life

In this episode of the Brio In the Box podcast, David and Jocelyn discuss habits as the true driver of long-term outcomes, the need to balance feasting with fasting, and Jocelyn's ongoing self-experimentation with anything and everything.

They explain BRIO's focus on building self-trust and an Anti-Fragile mindset through adhering to habits like 10,000 steps in January and the February push-up challenge, and why CrossFit requires both consistency and anti-routine variety. They explain that leadership requires making changes in the name of continuous improvement, such as returning to daily workout blog posts to restore that early CrossFit magic and reduce cherry-picking. They argue that effective training means doing what is necessary, regardless of whether you like it or not.

00:09 Shaved Head Era

05:31 Feast Fast Balance

08:17 Habits Shape Identity

15:19 Routine Versus Consistency

19:43 Coaching What You Need

22:57 Daily Blog Posts Return

34:15 Show Up Like Sports

46:11 Habits And Anti Fragile

54:53 Do The Hard Things

Winter is upon us and the big overhead doors are closed for the season. Training as a team in close quarters indoors has led to an uncomfortable problem: stinky people in the gym. In this episode, we dive into the hilariously awkward reality of addressing the fact that some of y'all need to wear deodorant, shower more often, wash your knees sleeves, and invest in some new gym clothes.

This leads to a broader conversation about the importance of self-awareness and the value of having hard conversations. Doing hard things and a culture of feedback is what we're all about in CrossFit.

We've got lots of fun things lined up for 2026! Including a sweet Yeti Rambler for all our annual members and a series of challenges throughout the year to keep you tuned in to showing up and trying to level up your fitness (and it doesn't even require wearing a sash!)

00:21 Addressing the Smelly Situation

10:21 The Value of Hard Conversations

22:49 Maintaining Range of Motion

24:43 Dealing with Mortality

27:21 Planning for 2026

43:36 Year-End Reflections and Goals

David and Jocelyn recently ventured to Dallas, TX for AffiliateCon, an in person gathering of the best of the best in the world of CrossFit. Here we share the best quotes we scribbled in our notebooks and the takeaways still living in our heads, rent free.

Forging Elite Fitness is back in the spotlight and we talk about what that means and why it's so important to CrossFitters, especially the OGs that have been at this for a long time.

The CrossFit methodology optimizes human physiology. It's so effective that you would have to actively work against it in order to not see any results. Poor attendance, lack of effort, being uncoachable, daily drinking, crappy diet, lack of sleep, and a sedentary life all undermine your progress. These are roadblocks you could easily pull to stop getting in your own way.

01:28 Affiliate Con Experience

09:08 Challenges and Mental Toughness

16:24 Health Crisis and Societal Issues

28:04 CrossFit's Core Values and Community

29:22 The Effectiveness of CrossFit Methodology

36:19 The Sickness-Wellness-Fitness Continuum

47:43 Effort and Moderation in Fitness and Life

David's been productive this summer while he's been left unattended at home. A new gym mural, well cared for gym equipment, all signs of a good affiliate where someone cares.

Jocelyn's been busy with CrossFit in a new role on the media side, hosting the CrossFit podcast at The Games in Albany, NY and chatting with a wide variety of super interesting individuals who are GETTING SHIT DONE. See a problem or a need in the world? These people didn't sit back and complain, they stepped up and did something about it. Follow along at https://www.youtube.com/@crossfit as the episodes are published over the next few months.

Back at home, David and Jocelyn have been inspired by their son Atlas to revisit weighing and measure their food, bringing precision and accuracy to the "base of the pyramid" - ie nutrition. In the latest unhinged soap box rant, we invite you to live in reality and be honest with yourself about what's actually going on with your diet. That adhering to the CrossFit methodology for the long term softens the blow of aging is now moving from hypothetical to evidence based. Do it, do it consistently for the long term, and reap the benefits as you age better than the rest.

00:27 David's productive summer

03:28 Jocelyn at the CrossFit Games

23:19 The Rylee family is tracking their food

28:34 Be honest with yourself

31:44 CrossFit for longevity

32:26 Community makes the necessary, doable

33:40 Personal Responsibility in Health

36:02 Aging Resistantly with CrossFit

There's a lot of "genetic diversity" in the wide world of CrossFit and affiliates come in many flavors - some good, some not so good. So how do you know if you're at one of the truly great ones?

Join us as we hash out the elements that separate the mediocre from the exceptional - hospitality, community, coaching, cleanliness, programming, and more. We explain how to identify a top CrossFit gym, the significance of higher credentials, and the role of an actual CrossFit affiliation. Whether you're a seasoned CrossFitter or new to the community, this episode offers valuable insights into what to look for in a CrossFit gym to ensure you're getting the best experience.

Tune in to learn how CARE and attention to detail make all the difference in a quality CrossFit affiliate.

01:55 Hospitality

07:12 Cleanliness and Maintenance

13:50 The Value of Being a Licensed CrossFit Affiliate

16:53 The Importance of Education and Credentials

21:23 Programming

33:16 Thoughtful Warmups

33:44 a Physical Whiteboard in CrossFit

36:37 Controversial Topic: Open Gym

44:28 Searching for a good CrossFit affiliate

50:56 Why some gyms are more expensive

Eating and drinking is fine once in a while, but if that's all you can come up with for a night out that's pretty boring. It's time to get some new ideas and have more fun! Social situations often present the biggest challenge to staying on track with health and nutrition goals, so in this episode of the Brio In the Box podcast, we give you a whole pile of ideas for your next date, whether it's the first one or keeping your relationship alive decades in.

Of course active hobbies like CrossFit, pickleball, and rock climbing, are great, but what if you each got $20 to dress the other person at Value Village and wore your spiffy outfits out bowling??

Whether you're looking for budget-friendly activities, fun family outings, or seasonal adventures, this episode is packed with inspiration to keep your relationship fun and full of laughs.

00:11 Importance of Date Nights

00:35 Challenges of Social Events and Nutrition

01:38 Active and Outdoor Date Ideas

04:00 First Date Activities

11:53 At-Home Date Night Ideas

19:24 Maintaining Relationship Health

21:00 Enjoying Time Together Without Kids

21:36 Low-Cost Outdoor Activities

22:08 Active Date Ideas

22:57 Seasonal Activities and Adventures

24:51 Exploring Local Attractions

33:59 Road Trips and Long Drives

Jocelyn and David recently attended the Canadian Affiliate Gathering in Banff with gym owners from across the country. What's the big takeaway? How do we control what we can control to make the brand of CrossFit better for all who set foot through the doors of an affiliate? LEADERSHIP

And it's not just in business either. Society is in dire need of better leadership in families, schools, and communities. Be the change you want to see in the world and lead from the front in demonstrating the lifestyle you want your family and community to aspire to.

Kids are being indoctrinated into "treat culture", with sugary rewards being shoved in their faces for even the slightest effort. Make it stop! Just say no!

00:06 Recap of the Banff Trip

01:43 Breath Work and Meditation

05:19 CrossFit Community and Leadership

14:14 Parental Leadership and Setting Examples

21:04 Self-Respect and Self-Care

21:16 Raising Respectful Boys

22:42 The Problem with Treat Culture

23:20 Leadership in Families

25:15 The Impact of Sugar on Kids

29:19 Healthy Alternatives and School Challenges

At CrossFit BRIO, fully 75 members are now sporting their name on the wall in the 1000+ WOD Club. In a world where 99% of people give up on themselves and their exercise routine, we must know more about what makes these remarkably dedicated folks tick. We asked them three questions:

1) Why do you do CrossFit?

2) How have you managed to be so consistent? What's the secret to your routine?

3) If you could give one piece of advice to a new member, what would it be?

Join us as we explore their advice, including sticking with it, integrating workout routines into busy lives, and the value of ongoing learning and technique improvement. Get motivated and inspired by the collective wisdom of our dedicated BRIO community.

01:39 Commitment and Recognition at Brio

03:55 The Importance of Consistency

04:36 Why Do You Do CrossFit?

05:56 Physical and Mental Health Benefits

07:39 Community and Long-Term Goals

12:09 The Secret to Consistency

19:34 The Necessity of Fitness Commitment

22:21 Community Support

23:34 The Importance of Showing Up

26:25 Advice for New Members

28:48 The Value of Effort and Learning

34:10 Celebrating Progress and Community

In this episode of the Brio In The Box podcast, Jocelyn welcomes Arlie from Farm One Forty, located just west of Saskatoon near Vanscoy, SK. Arlie shares her journey from working as an environmental consultant to becoming a full-time farmer committed to sustainable and holistic farming practices.

Get to know Arlie and the origins and development of Farm One Forty, the benefits of rotational grazing, the nutritional superiority of grass-fed meat, and the importance of supporting local food systems. Arlie also talks about community engagement through farm tours, children's camps, and adult workshops, offering insights into the interconnectedness of environmental health, human health, and sustainable agriculture. The episode is a rich exploration of how one person can make a significant impact on the local food landscape and beyond.

Check out www.farmoneforty.ca

Follow them on instagram @farmoneforty

Things we mentioned:

Allan Savory's Ted Talk: https://youtu.be/vpTHi7O66pI?si=anGCmkImDmPLDpA3

The Biggest Little Farm: https://youtu.be/kA463a7r83k?si=QQM-u-JitQidcugR

Mark Schatzker's book The Dorito Effect: https://a.co/d/91iMBKh

Chris Van Tulleken's book Ultra Processed People: https://a.co/d/4fsEHWZ

Robb Wolf and Dianna Roger's book Sacred Cow: https://a.co/d/ar7JjC7

and the accompanying documentary https://youtu.be/hjyBUk6AQ1M?si=rrbIuBNfVj0CJYv0

Other Recommendations from Arlie:

The documentary Kiss The Ground: https://youtu.be/AHSOeIikjCw?si=kV99MIszCwahObt1

The film Common Ground: https://commongroundfilm.org/

Will Harris's book A Bold Return to Giving a Damn: https://a.co/d/asHoG5P

00:34 Getting to Know Farm One Forty

01:39 The Journey from Hobby to Business

10:10 The Benefits of Grass-Fed and Pasture-Raised Livestock

19:54 Environmental Impact and Sustainability

24:25 Connecting with the Community

26:57 Rediscovering Lost Farming Wisdom

27:24 Adult Farm Camp Experience

29:23 Community and Local Support

31:36 Kids Camps and Education

36:00 Holistic Farming vs. Monocrop Agriculture

39:09 Reviving Damaged Soil

50:15 The Importance of Seasonal and Varied Diets

52:56 How to Support Local Farms

In this episode of the Brio in the Box podcast...

The 2025 Open is now complete! Jocelyn recently had a rad opportunity to head to New York to appear on the broadcast team for the live announcement of 25.3 and gives the "behind the scenes" on her experience.

Doing Constantly Varied, Functional Movements, at your relatively high intensity is necessary if your goal is maintain your health, functionality, and independence through all the years you get on this earth. CrossFit found a way to make working on your fitness FUN... but then sometimes life throws you a curve ball and now it's no longer fun. But does that make it any less necessary? NO!

David and Jocelyn discuss the importance of persevering every ounce of fitness you've built, even through all of life's challenges - injuries, pregnancy, grief, menopause, you name it. The future of your health and fitness hinges on what you do when things are going bad.

Take care of yourself as if you are someone that matters to you. Make good choices now for a better future.

01:17 Live Broadcast Experience

04:18 Supporting the CrossFit Community

11:29 Dealing with Injuries and Setbacks

26:22 Adapting Workouts for Hormonal Changes

27:48 Aging and Fitness: The Reality Check

30:41 Balancing Strengths and Weaknesses in Training

31:18 The Necessity of Doing Unpleasant Exercises

32:25 Modern Comforts and the Need for Challenges

46:07 The Role of Technique in Long-Term Fitness

47:19 Long-Term Fitness Planning and Consistency

First, we're re-capping our Step Into January 10,000 steps a day challenge and stressing the importance of daily movement beyond just gym workouts.

Maybe you've heard the recent fitness buzzword "Zone 2 cardio"... We're here to tell you that shouldn't be a piece of your training in the gym, it should be you outside, on your feet, living life, and having fun.

There's benefit to signing up for an event and participating in a competition even if you don't care at all about being competitive. Run a 10k, do a weightlifting meet, enter a 2k row competition.... AND sign up now for the CrossFit Open! 👉 games.crossfit.com

Feel like you don't belong at one of those events or you have no business being there? Lets talk about Imposter Syndrome and how to flip those nasty nagging thoughts on their head.

00:28 Step into January Challenge Recap

04:03 Zone 2 Cardio and Daily Activities

11:43 February Push-Up Challenge

14:42 The CrossFit Open: A Community Event

24:42 The Importance of Community and Participation

26:49 Exploring Different Fitness Challenges

28:12 CrossFit's Versatility and Long-Term Benefits

36:13 Overcoming Imposter Syndrome

41:07 The Value of Doing Hard Things

Happy New Year! Join us on the Brio in the Box podcast as we touch on New Year's resolutions and this annual time of reflection and planning. Is it better to make small incremental changes or big sweeping changes all at once? 

Questions from the community: 

do we (Jocelyn and David) have a five year plan?

what about creatine for women?

can you just take a supplement to get your nutrients?

David talks about what's up with that tech billionaire trying to live forever.

Jocelyn tells you red flags to look out for in the fit-fluencer part of the internet and gives you a healthy definition of the "healthy user bias" in nutrition. 

Also, Jocelyn shares the results of her recent bone density scan and GUESS WHAT: CrossFit works. 

00:00 Introduction and New Year's Reflections

00:51 Commitment to Fitness and Community

06:12 Goal Setting vs. Value Driven Approach

11:20 Big Changes vs. Small Changes

17:13 Exercise Programs and Real Fitness

30:50 Understanding The Healthy User Bias

31:30 The Role of Supplements in a Healthy Diet

31:51 Creatine: Should women take it?

34:56 Red Flags in Nutrition Advice and "Experts"

38:09 Exercise and Lifestyle Choices for Optimal Health

47:26 Jocelyn's Bone density and bodyfat

53:58 The Importance of metrics and regular data collection

In this episode, David shares a recent personal win when he fixed our broken induction stove all by himself. Life lessons learned include don't believe the first thing you read on the internet, you can learn anything, and you have to be willing to just TRY.

This hands-on learning extends into the value of trying hard things and embracing the suck to grow and improve in life, from cooking meals to building fitness habits. Adulting 101 involves doing a lot of things you don't necessarily like, but are a required part of being a functional adult. Learning to do these things, without too much drama, is just part of life.

Next up, we dive into the oft-requested topic of menopause, hormone replacement therapy, and how best to prepare for inevitable changes of life. Trust us, you don't want to miss these tips on how to be a handy and healthy human!

00:07 Handyman win!

06:08 Overcoming Self-Doubt

16:39 The Importance of Discomfort

25:25 Health and Hygiene for Kids

26:05 Building Resiliency in Children

27:48 Menopause: A Stress Test

41:45 Functional Medicine and Root Cause Treatments

46:57 Effective Exercise Strategies

Both avid snowboarders, David and Jocelyn start out this episode answering a question from the community: Do you do anything special to prepare for ski/snowboard season?

Jocelyn recently delivered her Nutrition 101 seminar at BRIO. Here we discuss some updated stats she shared in person at the course on the current state of health. Did you know fully 51% of adults now are diabetic or prediabetic? That 10% of CHILDREN have fatty liver disease? Or that the average person spends the last 14 years of their life in poor health?

Next question from the community...

We're all gambling with our future in one way or another. Assuming we'd like things to go well, Jocelyn answers the question "what biomarkers or tests should we have done to monitor our health?"

00:36 Community Question: Snowboarding Prep

07:09 Nutrition Seminar Recap

08:37 Shocking Health Statistics

19:05 The Gamble of Health Choices

28:27 The Harsh Reality of Retirement Health

31:25 The Urgency of Health Awareness

40:53 The Importance of Nutrition and Consistency

48:16 Key Health Markers to Monitor

58:46 Taking Control of Your Health Future

First up, Jocelyn and David talk about their 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

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.

00:21 No Phones in the Bedroom experiment

02:57 Diving into Dopamine Nation

09:41 question from the community: what do you know about gout?

13:20 Intensity in CrossFit Training

25:42 Knowing When to Pump the Brakes: Avoiding Overtraining

26:15 The Importance of Mechanics and Consistency

27:08 The Athlete's Responsibility

29:11 Burnout vs. Injury: The Real Risk

29:56 Adjusting Intensity for Sustainable Progress

34:56 Tracking Your Progress: Why It Matters

37:26 Facing Reality: Logging Your Fitness Journey

38:23 The Value of Data in Fitness

47:27 Adapting to Life's Phases

49:36 Celebrating Small Wins and Overall Fitness

51:32 Final Thoughts: Fitness for Life

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.

00:12 Building the BRIO Office

02:05 The Benefits of Beef Liver

04:16 David's Ukulele Journey

22:39 CrossFit Programming and Seasonal Variation

28:30 Importance of Technique in Heavy Lifting

30:23 Effective Programming and Intensity

32:21 More isn't more, Longevity and finding the Minimum Effective Dose

39:17 Bad Science in action: Misleading Nutritional Studies

52:41 The Influence of Advertising and marketing on Nutrition and Health

54:36 Staying Sane and Staying Positive on Social Media

In a tragic blow to the treatment of mental health, and despite overwhelmingly positive data on its efficacy and safety, therapeutic use of MDMA for the treatment of PTSD has been denied by the FDA. Yet other pharmaceuticals that cause far greater harm and do not effectively cure disease continue to be available. For a deep dive on this, watch our Mental Health Series from May 2023:

Part 1: https://youtu.be/CTDpg-5nPrI?si=Ko8cllh9c-FfG1_Y

Part 2: https://youtu.be/Fy1q76yWQAA?si=r5InpZwN2WgBaexa

Part 3: https://youtu.be/dF5Ec8dNomM?si=FGw-NgAw_nxv65Qg

Healthcare is in crisis, no doubt, but the launch of the CrossFit Medical Society this week provides a bright light of hope on the horizon. Aiming to bridge the gap between fitness and healthcare, the CFMS will connect clinical practitioners with CrossFit coaches and community members with the goal of making the CF Affiliate a "health home". Anyone can join the CFMS for free at www.crossfitmedicalsociety.com and follow @crossfitmedicalsociety on Instagram

On a similar theme, BRIO + Nutrition is getting a professional office within CrossFit BRIO! Wrapping up her Masters of Science in Human Nutrition, Jocelyn will be connecting clinical nutrition with fitness and training within the CF Affiliate.

00:19 Disappointment with FDA's MDMA Decision

06:42 CrossFit Medical Society Launch

10:09 Building a home for BRIO + Nutrition

12:50 CrossFit and Healthcare Integration

15:00 Defining Fitness and CrossFit's Impact

19:06 The Physical 100 winner is a CrossFitter

19:49 CrossFit's Open Source Fitness

24:23 The CrossFit Formula for Health

32:54 Longevity in CrossFit

35:26 The Affiliate as a Health Home

Question from the community: Should I buy Weightlifting Shoes?

Animal vs Plant Proteins:

Meals only May continues, we're aiming for minimum 30g of protein from animal sources at each meal (no snacks or nonsense grazing). Why don't we could the protein in plant foods?

In this episode:

01:18 Taping your mouth shut at night

for deeper sleep, less anxiety, better dental health, improved cardiovascular function, and a smarter brain. Whoa.

20:38 Solar Powered Humans

Melanin, found in many cells of the body not just the skin, may actually store some energy from the sun and provide an additional energy source for cells alongside ATP. Are humans solar powered? Whoa. (read the paper here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10570809/#:~:text=Melanin%3A%20The%20unifying%20theory%20of,of%20neurodegenerative%20and%20other%20diseases.)