Episodes
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092 - "I don't want to hurt myself". Yes, we know. Here's how to avoid that.
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…
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091 - Anti-Fragile Fitness | Effective, not popular
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...
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090 - Stinky People | Tackling hard things | Fun Stuff ahead in 2026! [BRIO in the Box Podcast ep 090]
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...
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089 - What we learned at AffiliateCon | Forging Elite Fitness is BACK | Get Out of Your Own Way
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...
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088 - Gym projects, CrossFit Games recap, and having abs in your 40s to prove a point
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...
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087 - How do you know you're at a GOOD CrossFit gym?
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,...
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086 - Be More Fun! Date Night Ideas That Don't Involve Eating and Drinking
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…
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085 - Lead from the front and be the change you want to see in the world [BRIO in the Box ep 085]
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…
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084 - Wisdom from the 1000 WOD Club [BRIO in the Box Podcast]
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...
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083 - Our Favorite Farmer! Grass-Fed Beef, Soil Health, Water Conservation with Arlie from Farm One Forty
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....
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082 - Fitness is fun! BUT WHAT ABOUT WHEN IT'S NOT FUN??
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...
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081 - Challenging yourself through events/competition - How to deal with Imposter Syndrome
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...
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080 - Big Changes or Small? Which is better for lasting health?
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…
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078 - Fix your stuff, fix yourself. From stove repairs to menopause.
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...
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077 - CrossFit to prepare for ski/snowboard season | Exactly how bad is modern health, really?
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...
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076 - How much intensity is too much? | Why tracking your workouts matters
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…
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075 - Try This for Better Brain Health | Bad Science in the Wild [BRIO in the Box ep 074]
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...
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072 - The CrossFit Medical society is here to fix healthcare
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...
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071 - Part 2 - Do you need weightlifting shoes? and Animal vs Plant Protein
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?
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071 - Part 1 - Taping your mouth shut at night. Solar Powered Humans
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...
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070 - Part 2 - The benefits of: Taking a break from Coffee, eating Protein, Cold Plunging, Rucking, and more
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
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070 - Part 1 - The benefits of: Taking a break from Coffee, eating Protein, Cold Plunging, Rucking, and more
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…
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069 - peptides, Vitamin D & the sun, osteoporosis, and things we would never eat
peptides, Vitamin D & the sun, osteoporosis, and things we would never eat
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068 - The 2024 CrossFit Open is done. Now what?
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.
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067 - 'My friend is scared to start CrossFit', and 'how do I best combat the decline of aging?'
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...
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066 - Questions from the Community
1) What do you buy at Costco 2) What do you think of those baby puff snacks? 3) Why don't we scale handstand push ups to an abmat at BRIO? 4) We asked you: what do you want to get better at this year? 5) Sign up for The Open!
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Programming, Pregnancy, Vacation Workouts, Recipes, & more [BRIO in the Box Ep 065]
In our second AMA, we're answering Questions from the Community: 1) How far ahead do you do the programming? 2) If you could go back, knowing what you know now, would you do anything different to prepare for pregnancy? 3) I'm going on holidays for a few weeks and I don't want to lose my progress,...
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064 - Peptides, Calories, and that Twin Study documentary on Netflix (questions from the community)
Welcome to Season 3 of the BRIO in the Box podcast! This year we're all about YOU. We get asked so many interesting questions in the gym. Lots result in thoughtful conversations we'd like more people to be a part of and some require a better answer than time allows for in the go-go-go of a class....
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063 - Understanding Intensity
In this episode, Jocelyn and David take a deep dive into the concept of 'intensity' when it comes to exercise and CrossFit. Training at intensity is the thing that gets you results and it's what separates CrossFit from most other programs out there, but what exactly does that mean? and how do you...
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062 - How to get injured
In this episode David and Jocelyn are exploring all the factors that contribute to injury... bad form, of course, but also ignoring the basics, too much intensity, excess volume, lack of rest days, poor sleep habits, alcohol, and processed food.
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060 - No Sh*t November Nutrition Challenge and Book Club
www.crossfitbrio.com/nutrition The day after Halloween, and throughout the month of November, seems like a good time to dial in your Nutrition and learn more about what goes into the food you eat. The research is clear that Ultra Processed Foods (a particular class of industrial food-like...
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EP 058 - Chris and Ang from the First Responders Fitness Festival
check out yxefrff.ca and follow @yxefrff on Instagram
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EP 056 - The Carnivore Diet
Can you wrap your head around eating just meat? In this episode, David and Jocelyn talk all about the Carnivore diet - what is it, different versions of it, who should do it, what happens, why does it work so well, and what are common pitfalls to avoid. Questions? let us know! Things we…
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EP 055 - CrossFit Games 2023 Recap
Roadtripping, judging, spectating, and all the behind the scenes stories from the 2023 CrossFit Games in Madison, WI!
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EP 054 - A Kid's Perspective on a Healthy Lifestyle
13 year old Atlas wanted to visit the BRIO in the Box podcast to share his thoughts on what it's like to grow up in a health and fitness oriented household. Healthy food, no soda, crying in workouts, hitting the terrain park on a snowboard with Dad, and how other people, even adults, call you weird.
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EP 053 - Maximizing Summer
- The Ruck a Week Challenge - Outside the Box Fitness workouts and dumbbells available to borrow - BBQ Season - Delicious summer side dishes - Enjoying alcohol without destroying the entire next day We keep seeing lists and videos about surviving summer, but we though no no no. Up here in the...
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EP 052 - Psychedelics in the Treatment of Mental Health
In this episode David and Jocelyn explore the exciting future of psychiatric care: The psychedelics Psilocybin, LSD, and MDMA (better known as magic mushrooms, acid, and ecstasy), along with Ketamine, DMT, mescaline, and ayahuasca. The research is booming and these treatments are showing…
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Ep 051 - 33 Things You Can Do For Better Mental Health
In 5 broad categories of social relationships, stress management, sleep, nutrition, and exercise, Jocelyn and David bring you 33 lifestyle factors YOU CAN CONTROL that have been scientifically validated to improve the health of both your brain and body. Mental health is not separate from physical...
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Ep 050 - Mental Health Month (part 1)
May is Mental Health Awareness month and this is the first in a 3 part series we're doing on Mental Health. In this episode, Jocelyn and David dig into the stats on mental health in Canada, recently published research that is rocking the field of psychiatry, and what depression is and isn't. Then...
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EP 049 - Coach Rana's Battle with Breast Cancer
In this episode we have special guest Coach Rana who shares with us the story of her battle with breast cancer over the last year and a half. Her strength, fitness, and UNICORN POWER helped her win the fight and now she wants to give back. Join us June 11 for our UNITE TO FIGHT Cancer fundraiser...
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Ep 048 - The CrossFit Level 1 Course and the benefits of going back to the basics
Recently David Rylee (CF-L4) retook the CrossFit Level 1 course for the first time in 15 years. In this episode David shares his experience, discusses how the course has changed from 2008 to now, and reflects on the value of going back to the basics, this time paying closer attention.
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Ep 047 - The Mental Side of Intensity and other ways to get good at CrossFit
The results of CrossFit are universal, predictable, and repeatable. Decide now what you'd like to order up for your fitness by this time next year. It's fair to say all of us found ourselves humbled by some aspect of the 2023 CrossFit Games Open! This year's programming was excellent in that it...
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Ep 46 - Eating Well Away From Home
In this video we discuss strategies to keep your nutrition on track when you are away from home and out of your normal routine. In 2022, Jocelyn was away from home for 105 nights (30% of the year!) and has mastered the art of making good food choices in hotels, airports, gas stations, and more.
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EP 044 - The best, worst, and most overrated foods you can eat
In this episode David and Jocelyn break down their top 5 best, worst, and most overrated food you can eat. If you're looking to make a few changes or tweaks to your diet for 2023 this is the episode for you!
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Episode 042: Lessons from the Grit Grind
David and Jocelyn reflect on what they learned through the experience of the CrossFit BRIO 75 days habits challenge called The Grit Grind. All real food, no cheats, no alcohol, sunlight every morning, water first, reading non fiction, and physical activity twice a day.
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Episode 041: What it means to be "Healthy"
In this episode David and Jocelyn explore ways to define the concept of being "healthy". Certainly we're all prioritizing our fitness to pursue health, but what exactly does that mean? Is it simply being free of disease? How do we course correct if we're not healthy? Is health short term or long...
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Episode 040: The Good and Bad of Fitness Wearables
In this episode David and Jocelyn discuss the utility and potential pitfalls of using heart rate monitors, activity trackers, sleep trackers, and continuous glucose monitors.
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Episode 039: Accumulated Wisdom on Parenting
The follow up to Ep 035 "Accumulated Wisdom on Marriage", in this episode David and Jocelyn discuss helpful words of advice, philosophical approaches, and parenting strategies collected throughout the years from friends, books, discussion forums, and even one from Dr. Phil. Books mentioned: Hunt,...
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Episode 038: Get to know Coach Iain!
In this episode we get to know all about coach Iain! With BRIO since 2011, Iain reminisces about his journey with CrossFit, including his competitive success as a CrossFit Games athlete.
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Episode 037: Catching up with Farrah!
Coach Farrah was with us for 10 years as a coach, an athlete, the director of our Kids program, and a pillar of the BRIO Community! Now she's off on a new and challenging adventure in Medical School in the Caribbean. In this episode, we catch up on how things are going in this new and exciting...