“Five O’clock Somewhere”
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
15 Pull-ups
5 Minute Rest
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
10 Chest to Bar Pull-ups
5 Minute Rest
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
5 Bar Muscle-ups
Tomorrow’s Forecast:
Front Squat
Question of the Week:
Would you rather go to a theme park or a national park?
“Simile”
4 Rounds:
1 Minute – Bike / Row for Calories
1 Minute – Hollow Rocks
1 Minute – Russian Kettlebell Swings (72/53)
1 Minute – Dumbbell Step-ups (50/35) (24/20)
1 Minute – Rest
Tomorrow’s Forecast:
Double Unders – Push Press – Gymnastics
Quote of the Week:
“The only impossible journey is the one you never begin.”
Tony Robbins
Box Brief:
Hell Week is coming.
Congrats to Joel for being the May Member of the Month at Apollo! Scroll down to learn more about Joel.
Congratulations on your selection as Member of the Month! You’ve been a part of this community for a very long time, and we can’t wait to highlight you to the whole gym. Let the questions begin!
How long have you been doing CrossFit? What made you come to Apollo?
I’ve been doing CrossFit 10.5 years, Since thanksgiving 2011, couldn’t walk for 3 days after my first wod, and couldn’t wait to get back. The thing that made me come to Apollo, I had a few friends that used to be members here, but in all honesty at that time I lived closer. Plus all world Chad Cole was going to the games!!!
Do you have any advice for those that are new to CrossFit?
My advice for those new to CrossFit? This is a tough one for me to answer just because I am so competitive. CrossFit is very humbling to say the least. But for new people, my advice has always been, just be the best version of yourself on a daily basis, and work hard. That is one thing I always tell my kids, just do the best that you can, and nobody will ever 2nd guess your effort.
There will be things you are good at and things that you aren’t, and that is ok. We are like a family and help each other. I could go on and on, but I’ll keep it short.
We know you played sports in college. What and where did you play? What was that experience like?
I attended what was then called Mesa State college (Grand junction, CO.) it is now called Colorado Mesa University. I played football, I was a cornerback/wide receiver.
Playing football there, really taught me the value of hard work (even though I already had a good work ethic) I was a walk on and had no expectations coming in. After 2 years of working hard I earned a scholarship and had broken 4 of the workout records, and even out squatted (for reps) a teammate that ended up in the NFL. I actually had chosen that school to play baseball, but ended up not playing because of the success I was having in football.
We just wanted to congratulate you and Yesenia on buying a house! What is your favorite part about being a homeowner?
As fast as the house, thank you, we could not be happier!! My favorite part of owning a home….it’s a feeling that is hard to put into words. Just, “this is ours,” moving in (as crazy as it sounds) was so exhilarating, she thought I was crazy for being so excited about moving. The process of making it our own place is so fulfilling. I’m really looking forward to decorating for the holidays!!!
If you had to make your perfect CrossFit workout, what would it be? Careful Chad might use it.
What if I want Chad to program my ideal workout? But designing a workout takes special design, I am not sure I could design one, but I do have a love for hero wods and the meanings behind each and everyone of them. But one of the ones I have always wanted to try is called “The Seven,” because that is my number.
Now for a goofy question. If you could sit down with any person in the world past or present, who would it be and why?
If I could sit down with down with anyone in the world Arnold!! That man had a mental toughness and determination like no other. I mean he came to this country with nothing, couldn’t even speak English, and look what he has accomplished.
“Flip Flops”
20 Minute AMRAP:
400/200 Meter Run
Partner A: 20 Kettlebell Swings + 15 Sit-ups
Partner B: 20 Wall Balls (20/14) + 15 Sit-ups
Recipe of the Week:
Here is a very interesting recipe to spice up your chicken dinner! Give this Broccoli and Cheese Stuffed Chicken Breast recipe a try!
Ingredients:
Chicken
1.5-lbs. boneless, skinless chicken breasts, (~4 chicken breasts)
1 tablespoon garlic powder
1 teaspoon chili powder
1 teaspoon dried thyme
1/4 teaspoon red pepper flakes (or more, to taste)
1/2 teaspoon salt
1/2 teaspoon ground pepper
2 tablespoons olive oil
Stuffing
1 cup shredded cheddar cheese
1/2 cup Greek Yogurt
1/2 cup cream cheese, softened
1 tablespoon minced garlic
3 cups broccoli, diced into bite-size pieces
Instructions:
Step 1
Preheat the oven to 375ºF.
Step 2
Prepare the spice rub. Add the garlic powder, chili powder, dried thyme, red pepper flakes, salt, and pepper to a small bowl. Mix with a spoon and set aside.
Step 3
Place the chicken breasts on a cutting board and cut the chicken in half lengthwise with a sharp knife leaving the chicken breast connected, but creating a flap.
Step 4
Sprinkle the spice rub over the chicken breast on both sides, including in the flap.
Step 5
Add the cheddar cheese, Greek yogurt, cream cheese, and minced garlic into a large bowl and mix until combined.
Step 6
Next, add the diced broccoli to the Greek yogurt mixture and mix everything together until the broccoli is coated in the Greek yogurt sauce.
Step 7
Divide the broccoli mixture into fourths.
Step 8
Stuff a chicken breast with 1/4 of the broccoli mixture by placing it in between the flap. Secure the broccoli cheese filling by closing the flap and securing both edges of the chicken breast with 2-3 toothpicks or more until it holds together. Repeat with each chicken breast.
Step 9
Heat a large cast-iron skillet over medium/high heat. Add olive oil. When the olive oil is fragrant add the stuffed chicken breast to the pan. Sear for 2-3 minutes on each side to brown.
Step 10
Carefully place the cast iron skillet in the oven (be careful, the handle might be hot) and bake at 375ºF for 30 minutes, flipping halfway.
Step 11
Use a meat thermometer to check the internal temperature of the chicken breast. Make sure it’s at least 165ºF before removing it from the oven. Let rest for at least 5 minutes before eating.
“Skippy”
4 Rounds:
50 Double Unders
30 Hand Release Push-ups
20 T2B
2 Rope Climbs
Tomorrow’s Forecast:
Run – Kettlebell Swings – Wall Balls – Sit-ups
Meme of the Week:
“Lead Foot”
5 Minute AMRAP:
Buy In – 50/35 Calorie Row
10 Bar Facing Burpees
10 Clean and Jerks (135/95)
5-Minute Rest
5 Minute AMRAP:
Buy In – 40/30 Calorie Row
10 Bar Facing Burpees
7 Clean and Jerks (155/105)
5-Minute Rest
5 Minute AMRAP:
Buy In – 30/20 Calorie Row
10 Bar Facing Burpees
4 Clean and Jerks (185/125)
Tomorrow’s Forecast:
Double Unders – Push-ups – Toes to Bar – Rope Climbs
Recovery of the Week:
The video below is for those who need to spend extra time with the lower back. Which is all of you!
Front Squat
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
5 @ 75%
5 @ 65%
10 @ 55%
10 @ 45%
3 Rounds:
30 Second Forearm Plank
30 Second Side Plank
30 Second Side Plank
30 Second Rest
Tomorrow’s Forecast:
Row – Burpees – Clean & Jerks
Question of the Week:
Would you rather have telekinesis (the ability to move things with your mind) or telepathy (the ability to read minds)?
Box Brief:
We are going to mix things up a bit with Bring A Friend Day. Beginning immediately, we will have Bring A Friend Day only once a month on the first Friday of the month. This means our next Bring A Friend Day is on May 6th. If you’d like your friend to try a class before then, let one of our coaches know so we can look at the programming ahead and let you know which
day would be the best to try.
“Cliffhanger”
20 Minute AMRAP:
400 Meter Run
Max Unbroken Muscle-ups
Tomorrow’s Forecast:
Front Squat – Core
Quote of the Week:
“In the middle of difficulty lies opportunity”
Albert Einstein
Box Brief:
The Summer Kids, Pre-teens and Teens program is back! All age groups will start on June 6th. Through our two month summer program your kids will learn to move their bodies, fortify grit and build a healthy foundation in a fun and supportive environment. All spots are first come first serve. Email us at [email protected] if you’re interested.
Kids – 6-9 Years Old ($90/month – No Contract)
Monday & Wednesday at 10:30am
Pre-teens – 10-12 Years Old ($90/month – No Contract)
Tuesday & Thursday at 10:30am
Teens 13-18 Years Old ($125/month – No Contract)
See Flyer
“Bargain Hunter”
10 Rounds:
3 Bar Muscle-ups
5 Clean and Jerks (135/95)
10 Bar Facing Burpees
Recipe of the Week:
Here is a great Red Pepper & Parmesan Tilapia recipe! Give it a shot!
Ingredients:
1 large egg, lightly beaten
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1/2 to 1 teaspoon crushed red pepper flakes
1/2 teaspoon pepper
4 tilapia fillets (6 ounces each)
Instructions:
Step 1
Preheat oven to 425°. Place egg in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg and then in cheese mixture.
Step 2
Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Bake until fish just begins to flake easily with a fork, 10-15 minutes.
