BRIO in the Box Podcast

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 Check05:55 We do fitness to have fun11:48 Cherry Picking Explained26:29 Newbies Fear Of Injury28:52 Avoiding Effort Avoids Fitness30:35 How to actually avoid injury41:13 Overscaling And Excess Volume44:01 Acceptable Risk And Real Life49:56 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 Era05:31 Feast Fast Balance08:17 Habits Shape Identity15:19 Routine Versus Consistency19:43 Coaching What You Need22:57 Daily Blog Posts Return34:15 Show Up Like Sports46:11 Habits And Anti Fragile54:53 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 Situation10:21 The Value of Hard Conversations22:49 Maintaining Range of Motion24:43 Dealing with Mortality27:21 Planning for 202643:36 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 Experience09:08 Challenges and Mental Toughness16:24 Health Crisis and Societal Issues28:04 CrossFit's Core Values and Community29:22 The Effectiveness of CrossFit Methodology36:19 The Sickness-Wellness-Fitness Continuum47:43 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 summer03:28 Jocelyn at the CrossFit Games23:19 The Rylee family is tracking their food28:34 Be honest with yourself31:44 CrossFit for longevity32:26 Community makes the necessary, doable33:40 Personal Responsibility in Health36:02 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 Hospitality07:12 Cleanliness and Maintenance13:50 The Value of Being a Licensed CrossFit Affiliate16:53 The Importance of Education and Credentials21:23 Programming33:16 Thoughtful Warmups33:44 a Physical Whiteboard in CrossFit36:37 Controversial Topic: Open Gym44:28 Searching for a good CrossFit affiliate50:56 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 Nights00:35 Challenges of Social Events and Nutrition01:38 Active and Outdoor Date Ideas04:00 First Date Activities11:53 At-Home Date Night Ideas19:24 Maintaining Relationship Health21:00 Enjoying Time Together Without Kids21:36 Low-Cost Outdoor Activities22:08 Active Date Ideas22:57 Seasonal Activities and Adventures24:51 Exploring Local Attractions33:59 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? LEADERSHIPAnd 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 Trip01:43 Breath Work and Meditation05:19 CrossFit Community and Leadership14:14 Parental Leadership and Setting Examples21:04 Self-Respect and Self-Care21:16 Raising Respectful Boys22:42 The Problem with Treat Culture23:20 Leadership in Families25:15 The Impact of Sugar on Kids29:19 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 Brio03:55 The Importance of Consistency04:36 Why Do You Do CrossFit?05:56 Physical and Mental Health Benefits07:39 Community and Long-Term Goals12:09 The Secret to Consistency19:34 The Necessity of Fitness Commitment22:21 Community Support23:34 The Importance of Showing Up26:25 Advice for New Members28:48 The Value of Effort and Learning34:10 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.caFollow them on instagram @farmoneforty Things we mentioned:Allan Savory's Ted Talk: https://youtu.be/vpTHi7O66pI?si=anGCmkImDmPLDpA3The Biggest Little Farm: https://youtu.be/kA463a7r83k?si=QQM-u-JitQidcugRMark Schatzker's book The Dorito Effect: https://a.co/d/91iMBKhChris Van Tulleken's book Ultra Processed People: https://a.co/d/4fsEHWZRobb Wolf and Dianna Roger's book Sacred Cow: https://a.co/d/ar7JjC7and the accompanying documentary https://youtu.be/hjyBUk6AQ1M?si=rrbIuBNfVj0CJYv0Other Recommendations from Arlie:The documentary Kiss The Ground: https://youtu.be/AHSOeIikjCw?si=kV99MIszCwahObt1The film Common Ground: https://commongroundfilm.org/Will Harris's book A Bold Return to Giving a Damn: https://a.co/d/asHoG5P00:34 Getting to Know Farm One Forty01:39 The Journey from Hobby to Business10:10 The Benefits of Grass-Fed and Pasture-Raised Livestock19:54 Environmental Impact and Sustainability24:25 Connecting with the Community26:57 Rediscovering Lost Farming Wisdom27:24 Adult Farm Camp Experience29:23 Community and Local Support31:36 Kids Camps and Education36:00 Holistic Farming vs. Monocrop Agriculture39:09 Reviving Damaged Soil50:15 The Importance of Seasonal and Varied Diets52:56 How to Support Local Farms