6 Week Nutrition Challenge

January 15th-February 26th

$100/Members – – – $125/Non-Members
*Non-members who sign up for membership/foundations before March 1st, will receive $25 off.

This will be a six-week challenge where we focus on both quality and quantity of our food intake. Like Coach Glassman’s first sentence of Fitness in 100 words, Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. To do this in the simplest, most user-friendly way, we will use food containers to help us control the amount of protein, vegetables, and starch at each meal. The number of meals will be determined by the athlete’s weight.

Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help eliminate those deficiencies and bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. For a meal to count as whole foods and to obtain your points all ingredients must come from the list below.

Food List:

To keep it simple, we will be utilizing a 3-compartment food container to help you measure out your meals for the day. You are not required to use the containers to store your food. Instead, use it as a measuring cup to determine portions. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. Idea here is to create a baseline of our intake without overcomplicating it.

  • Protein – At least half of smaller compartment. CANNOT overflow.
  • Carbohydrates – At least half of smaller compartment. CANNOT overflow.
  • Vegetables – Unlimited! At least fill the veggie compartment. If you’re hungry, eat more!
  • Fats – 1 Thumb size portion for women. 2 Thumb size portion for men.

How many meals per day? Keep it simple! If you weigh 165lbs or less, you get 3 meals a day. If you weigh more than 165lbs, you get 4 meals a day.

NO adding SNACKS!!! We are going for 3-4 full meals a day. You can save some of your meal for a snack.

1 Point: Whole foods meal
1 Point: Correct portions
4 Points: 7+ Hours of sleep
**For athletes following Macros, see below for Macro point breakdowns.
**This is a maximum of 12 points a day for athletes 165lbs or more (4 perfect meals + sleep)
**This is a maximum of 10 points a day for athletes less than 165lbs (3 perfect meals + sleep)

For members who are already counting and following macros on their own, they are encouraged to continue doing so during this challenge. If this is the case, your Quantity scoring will look like this:
1 Point: Whole foods meal
3-4 Points: You are within 5 grams of each macronutrient target at the end of the day
4 Points: 7+ Hours of sleep
**This is a maximum of 12 points a day for athletes 165lbs or more (4 perfect meals + sleep)
**This is a maximum of 10 points a day for athletes less than 165lbs (3 perfect meals + sleep)

Special Bonus Points
Any athlete that signs up and participates in the CrossFit Open will receive 10 points added to their score. The goal is to get a bunch of members together and take this competition by storm.

Before the challenge begins, you will receive an excel spread sheet via email to keep track of your points and weight. Each Friday you will be expected to email your results from the week. We highly recommend you log your results at the end of each day instead of waiting to fill it out on Friday to ensure your points are accurate.

Pre and Post Workout:
If you’re a male above 15% body fat or a female above 22% body fat, we recommend no protein shake post workout. However, we recommend taking a BCAA supplement instead.

As with any nutrition plan, this serves as a starting point. You can’t know exactly how your body will respond in advance. Stay flexible and we will adjust your portions based on your hunger, fullness, and other goals. 

Facebook Group/Coach Expectations:
One of our main lines of communication throughout the challenge will be in our private Facebook group. The week leading up to the beginning of our challenge will be our education week. We will talk about the why and how to implement simple strategies to help you be successful during the challenge and beyond. At the conclusion of our education week we will have a live Q&A to answer any questions you might have. Feel free to share your advice and words of encouragement throughout the challenge. You can expect the following from our nutrition coaches throughout the 6 weeks to keep you on track:

  1. Weekly check-ins
  2. Weekly Facebook live Q&A
  3. Weekly articles to Facebook group
  4. Constant access to your coaches email for any questions


  • 1st Place – $300
  • 2nd Place – $200
  • 3rd Place – $100

Winners will be chosen based off exceptional results and commitment to the program. Only athletes who collect 90% or more of available points will be eligible to win.


Amino Acids/Electrolytes? Pre/intra/Post Workout Only

Creatine? Go for it!

Protein Shakes? See above

Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.

Sweeteners? Only source of sweetener can come from whole foods. AKA Fruit. No molasses, maple syrup, table sugar, coconut sugar, stevia or other artificial sweeteners.

What about eating out? We understand that these cases do come up. For 42 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines. Unless you know exactly how that meal was prepared you cannot get full points for it. This is called a challenge for a reason. While it is definitely not sustainable in the long term, we are looking for maximum results in this 6-week time span.

What if I’m still really hungry? Communication is key, so please let your coach know how you are feeling along the way. We can make adjustments if needed to better meet your goals. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.

Coffee/Tea? These are okay, but need to be unsweetened, and no milk. Almond milk is ok but only almond milk- no additives or sweeteners.

Alcohol?  If you are currently a heavy drinker (5+ drinks a week), you may have only 1 a week. ONE!!! If you are not a heavy drinker, try and go the entire challenge without.

Soda? If you are currently a heavy soda drinker (5+ a week), you may have only 1 a week. ONE!!! If you are not a heavy soda drinker, try and go the entire challenge without. Soda water is 100% okay as long as there are no added sweeteners. Read the label.


Sunday 12.10.2017

Jolene!!! Congrats on being our December Member of the Month! Welcome to the exclusive group of amazing humans at Apollo.

When and how did you get started with Apollo?

I met Leean Hernandez through a mutual friend in the summer of 2014. We started talking about fitness/CrossFit, and that she really enjoyed going to Apollo. I told her I knew exactly where Apollo was located because I drove by it almost every day. Oh My Goodness! For the full year I kept telling myself to just walk in and get some information, but never did. We also talked about the CrossFit for kid’s program, and that’s what pushed me to finally sign up. I first signed up my boys in the CrossFit kid’s classes in October 2014. I really liked Courtney and Brandi, the way they taught, and how strong they were!!! Shortly after I signed up for foundations and have been loving it ever since! I am so grateful I met Leean, she is AMAZING!

If you could program a workout at Apollo, what would it be?

Ooooo…. Definitely a longer one. One that can fit in some jokes, funny faces and “this WOD sucks” comments :))) Probably something like a chipper workout with wall-balls, pull-ups, squats and running or rowing.

You like to workout during the 2pm bro-sesh from time to time. What do you enjoy most about training with that rowdy group?

I absolutely LOVE everyone in the bro-sesh!!! Oh my goodness, it’s like THE BEST DAY EVER every time I have an opportunity to make it. I laugh so much!! It’s the best therapy for my soul and heart than anything!! The support I receive from you all is so heart warming and appreciated. This might sound crazy, but I’m also a huge fan of the “suck-fest” work outs! I miss Kilpatrick’s death WOD days! Occasionally I get to enjoy the grueling workouts Justin, Eddy, and (my favorite BA athlete) Amber prescribe. It’s a great day when I can participate in those. I absolutely LOVE LOVE witnessing all the amazing talent (including Parker’s “no miss” knockout abilities) we have here at Apollo.

What is your most frequently used emoji?

It’s pretty much a tie between the I LOVE YOU’s and AWESOME/AMAZING ones.

If you could possess one super power, what would it be and why?

Hmm…. Well, I LOVE Wonder Woman. Can I say everything she is?

If you could travel anywhere in our universe, where would it be and why?

Well first of all I’d have Superman take me! We’d search for new and improved “super universe” powers! Is that an acceptable answer???

What’s your favorite cheat food?

Unfortunately, I’m “blessed” with a fair amount of food sensitivities. So, if I could really enjoy an awesome sandwich, like a good Reuben, that would be ideal…. Yummy!!!

Friday 11.24.2017



For Time:
800 Meter Run
400 Meter Run Backwards
800 Meter Run
400 Meter Run Backwards

Box Brief:
We are closed today and tomorrow. See you on Monday!!!


Thursday 8.3.2017

Patty & Kristine

“Minute to Win It”
4 Rounds: teams of 4
1 Minute row for calories
1 Minute KBS (53/36)
1 Minute sit-ups
1 Minute Strict pull-ups
1 Minute Rest

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Spots are limited, so sign up fast! Price is $20 cash (paid to Ricky). Sign up sheet is on the front desk.


Monday 1.9.2017


“Open Workout 16.1”
20 Minute AMRAP:
25′ Overhead walking lunge (95/65)
8 Bar Facing burpees
25′ Overhead walking lunge
8 C2B pull-ups

Box Brief:
This Thursday is Bring A Friend Day!


Friday 1.6.2017

8:30 Mayhem

20 Minute AMRAP:
200 Meter Run
15 Box Jumps (24/20)

Box Brief:
Only one class Saturday at 9am followed by our annual goal setting meeting. Let’s get together and set some goals for the new year! Our aim is to teach how to create a goal and provide some great tips to help you achieve them. See you at 10!!

Weightlifting clinic is also this Saturday at 11:30am. Sign up is $20. Let us know if you’d like to go.

Sam C.

Wednesday 1.4.2017


3 Rounds: Every 4 minutes for as long as possible
3 Power cleans
3 Front squats
3 Push jerks

Choose your starting weight
Men increase by 20lbs and women by 10lbs every 4 minutes. 

Box Brief:
Don’t forget about our weightlifting clinic this Saturday at 11:30am.  Sign up sheet is at the whiteboard.  Cost is $20.

Mr. Weida himself