Wednesday 9.14.2022

Back Squat
Build to a heavy single
–then–
5 Reps @ 75% of your heaviest lift

“Explore the Upside Down”
6 Minute Ladder: (1/2, 2/4, 3/6, 4/8, 5/10, etc….)
Wall Facing Strict Handstand Push-ups
Weighted Step-ups (50/35)

Apollo Games Nutrition Preparation:
Hey Apollo Fam! Elizabeth G here- what you may not know about me is that I have been
interested in nutrition and have done a deep dive into all things regarding health and fueling our
bodies for the past 9 years. I got into this because my son needs a feeding tube for his nutrition
and was getting sick from traditional tube formulas. I transitioned him to a blended diet made of
whole foods and have seen amazing positive changes from that simple idea-that real food really
makes a difference in our health and performance. Most recently, I worked for a company called
Eat to Perform as a macro coach for almost 3 years. I was certified by them to coach a variety of
different types of people-anyone from grandparents who don’t work out all the way to Olympic
athletes. I’ve decided to bring that knowledge to you all and help you to optimize your general
health and performance as best I can. That being said, I’m just a regular person, busy mom,
and use CrossFit and endurance events to stay in shape-all with the help of prioritizing counting
macros to accomplish my goals.

Enough about me, let’s get you ready for the Apollo Games! Over the next five weeks, I’ll be
sending you some bits of knowledge to help you look and feel your best for game day 🙂
A good place to start is with your sleep and hydration-we all have to sleep and we all SHOULD
be drinking water so let’s get into it:

Sleep and Hydration-now is the time to clean up your sleep habits and focus on proper
hydration to lay a good foundation for the next few weeks heading towards the Apollo Games.
Sleep is the cheapest way to optimize body composition. Prioritize 7-8 hours of sleep each
night, if you are getting less than this and you are not a new parent-you should consider
reducing your training intensity.

Tips for better sleep:
– Make sure you are sleeping in a cool, dark room
– Shut off electronics 1-2 hours before bedtime
– Keep a notepad beside your bed to write down anything that keeps your mind racing at
night
– Eliminate caffeine after noon so that it doesn’t interfere with your sleep

Tips for better hydration:
– A good rule of thumb is to drink at least half your bodyweight in ounces of water per day,
slightly more if you are working out in the heat and/or work outside
– Add in electrolytes for longer training sessions or days outside in the heat
– Get a favorite water bottle and carry it with you, sip on it throughout the day
– Whenever you are out and ordering food, add a water

Get started this weekend-let’s see how you feel heading into next week’s games prep 🙂