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 de...

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 pus...

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 lea...

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...

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 DON...

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...

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, whe...

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, a...

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...

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 grazin...

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, f...

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 ben...

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? Davi...

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...

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?...

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...

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 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:...

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. (r...

Part 2 picks up where we left off, discussing the reality of lab designed hyperpalatable foods 27:56 Rucking Challenge: Building Good Habits 29:56 The Importance of Zone One and Two Cardio 35:29 Murph May: Preparing for the Challenge 40:53 Brio Plus Nutrition: Master's Degree and Future Plans

In this episode of the Brio in the Box podcast, Jocelyn and David discuss this month's habit challenge: Aqua April. Water intake goals, the importance of actually tracking rather than guess, early morning hydration, and maybe even reducing caffeine David talks about getting back to his morning cold plunge routine and the broader life lesson of embracing the suck. We also preview the upcoming &...

peptides, Vitamin D & the sun, osteoporosis, and things we would never eat

Jocelyn and David discuss the wins and misses of the 2024 CrossFit Open and how to use these tests to further your training in the year ahead.

In this episode Jocelyn (CF-L4) and David (CF-L4) tackle two big questions submitted by members of the CrossFit BRIO community: 1) "I have a friend who is interested in doing CrossFit but they're just so paranoid they're going to get hurt. What do I tell them?" 2) "I'm at the age where I'm aware that strength/fitness naturally declines (60-70+), but what are some things...