WOD

“Aggravated Assault Bike”
20 Minute EMOM:
Minute 1 – 15/12 Calorie Bike
Minute 2 – 10 Handstand Push-ups
Minute 3 – AMRAP Burpees
Minute 4 – Rest

Meme of the Week:

“The Bees Knees”
24 Minute AMRAP: teams of 2
12 Power Snatches (115/80)
24 Knee to Elbows
48 Russian Kettlebell Swings (72/53)
96 Double Unders

Apollo Games Nutrition Preparation:
PRE and POST workout nutrition!
We all want to perform our best-whether it’s our first day in the gym or we’ve been at the top of the leaderboard for years. Other than sleep, hydration, and getting enough protein, another way to enhance your performance is by dialing in your pre and post workout nutrition. The time of day that you work out is a factor, but in general, you should be eating a protein+carb, lower in fat and fiber meal or snack PRIOR to your workout and then if you aren’t able to eat a meal containing protein, carbs, and fats soon after training, hit a protein shake and some carbs(Ignition, banana, etc). As crossfitters, most of our workouts are pretty short, but if you find yourself doing more than one workout in a day, you should definitely be fueling for that effort. Between workouts or even during workouts, you want to seek out easily digestible carbs that don’t bother your stomach-this is highly individual and you should PRACTICE THIS to find out what works for you. No one wants an accident or GI issues on competition day. Some ideas for easy to digest carbs are baby food style squeeze packs like Fuel For Fire, fresh fruit, gels like Gu (come with or without caffeine), Clif bloks, drink mixes like Tailwind, Intraformance from 1st Phorm, etc. Tons of options here, so if something doesn’t sit well, experiment with something that you are used to eating and see how that goes. Stay tuned for next week on what to pack in your bag for a day of competition 🙂

Bulgarian Split Squat
4 x 6 (each leg)

“SBE”
3 Rounds:
600 Meter Run
50 Air Squats

Question of the Week:
What lift would you like to improve the most?

Weighted Pull-ups
5 x 5
-OR-
Pull-ups
3 x Max Reps

Banded Tricep Extensions
3 x 20

“Eleven”
11 Minute AMRAP:
11 Calorie Row
11 Push Jerks (115/80)
11 Chest to Bar Pull-ups

Quote of the Week:
“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”
Harriet Tubman

Overhead Squat
Build to a heavy single
-Then-
5 Reps @ 75% of your heaviest lift

“Da Dip”
15 – 10 – 5
Ring Dips
Overhead Squats (135/95)
Toes to Bar

Recipe of the Week:
Looking for an easy meal prep? Try out this Teriyaki Rotisserie Chicken Bowl recipes!

Ingredients:
1.5 lbs (681 g) pulled rotisserie chicken
9 tbsp (135 g) teriyaki sauce
2 tsp (10 g) sesame seeds
2 (10 g) green onions
FOR THE RICE
4 cups (568 g) cooked rice
1 tbsp (15 g) soy sauce
1 tbsp (15 g) rice vinegar
1 tbsp (15 g) crunchy chili garlic oil
FOR THE SLAW
12 oz (340 g) shredded cabbage
1 cup (100 g) matchstick carrots
2 tbsp (30 g) rice vinegar
1 tbsp (15 g) crunchy chili garlic oil
1 tbsp (21 g) honey

Instructions:
STEP 1
Cook the frozen rice in the microwave according to the packaging.

STEP 2
In a large bowl, add the carrots, cabbage, vinegar, chili garlic oil, and honey.

STEP 3
Mix to combine, season with salt to taste and adjust flavor as needed.

STEP 4
Butcher your rotisserie chicken and pull away the meat. Measure out 1.5lbs or 681g of the chicken into a bowl.

STEP 5
Add 4 tbsp or 60g of teriyaki sauce and mix.

STEP 6
Add the rice to the bowl and mix in the soy sauce, vinegar, and chili oil.

STEP 7
Divide the ingredients evenly between 5 containers. Top with sesame seeds and green onions if you wish.

STEP 8
After reheating, top each dish with 1 tbsp of teriyaki sauce.

“Do Less”
For Time + Reps: teams of 2
Partner A
1250/1000 Meter Row
1 Minute Double Unders
Partner B
1250/1000 Meter Row
1 Minute Double Unders
Partner A
1000/800 Meter Row
1 Minute Double Unders
Partner B
1000/800 Meter Row
1 Minute Double Unders
Partner A
750/600 Meter Row
1 Minute Double Unders
Partner B
750/600 Meter Row
1 Minute Double Unders

Apollo Games Nutrition Preparation:
Hey Apollo Fam! Competition day is coming up fast! This week, let’s focus on protein. Protein helps you build/maintain muscle and feel full throughout your day. You should aim for roughly .7-1.0g per pound of bodyweight each day. So if you weigh 150 lbs, your range for protein would fall between 105-150g of protein each day. This should be spread throughout your day and could look something like this (you would add in other sides):

Breakfast- 2 whole eggs plus two egg whites (19 g protein)
Post workout shake (20g protein)
Lunch- 5oz chicken breast (raw weight-weighed using food scale) (44 g protein)
Snack- greek yogurt (1 cup, 12 g protein)
Dinner- 5oz pork tenderloin(raw weight) served with black beans (51g protein)

Hate Chicken? Does yogurt make you want to gag? Don’t worry-protein can come from a variety of sources:-) Some ideas are tuna, salmon, protein powder, shrimp, chicken, turkey, beef, bison, venison, tofu, beans, eggs, nuts and seeds, quinoa, rice, lentils, veggies like broccoli, yogurt, and cheese. Hit your protein this week (click to order a Digital Food Scale from amazon for around $9) and let’s see how you feel-don’t forget about getting those 7-9 hours of sleep and staying hydrated!

“Power Wash”
5 Minute AMRAP:
100 Meter Run
3 Power Cleans @75% of 1RM
5 Minute Rest

5 Minute AMRAP:
100 Meter Run
2 Power Cleans @85% of 1RM
5 Minute Rest

5 Minute AMRAP:
100 Meter Run
1 Power Clean @ 90% of 1RM

Box Brief:
This Saturday at 10:30am we’ll be doing our monthly suckfest workout! This is not a class, just an opportunity to get together as a community as suffer through a harder than usual workout. This month’s workout is Barbara Ann. We hope to see you there!

Recovery of the Week:
This is the perfect video for those dealing with tightness in the hips. Follow along a reap the benefits!

“Lieutenant Dan”
5 Rounds:
10 Weighted Lunges (53’s/36’s)
10 Burpees Over Kettlebell
10 Weighted Lunges
2 Rope Climbs

Box Brief:
This Saturday at 10:30am we’ll be doing our monthly suckfest workout! This is not a class, just an opportunity to get together as a community as suffer through a harder than usual workout. This month’s workout is Barbara Ann. We hope to see you there!

Question of the Week:
What’s your favorite healthy meal/snack?