WOD

“Alternative”
20 Minute AMRAP:
200 Meter Run
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (72/53)
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings

Tomorrow’s Forecast:
Lunges – Sit-ups – Row

Box Brief:
The CrossFit Open is coming soon! Starting on February 24th there will be a three-week international competition where anyone — regardless of fitness level or ability — can join in. Each week CrossFit will release a workout, and we will do those workouts on Friday. We will also be putting on weekly challenges to bring the community together and earn prizes. Below is our schedule during the Open.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and 3:30pm class will run normally. All night classes will be cancelled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 5pm with the final heat starting at 7:30pm.
Saturday – Normal classes at 8:30 and 9:30am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

Weekly Challenges
For those that would like to participate, you can pick up a challenge card at the front desk and start earning points. For every challenge complete you will earn a raffle ticket.

Athletes will submit their challenge cards before each Friday Night Lights. Our raffle drawing will take place during Friday Night Lights.

Back Squat – Week 4
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 94%

Track B
5 Reps Moderate
5 Reps Moderate
5 Reps Heavy
5 Reps Heavier
5 Reps Heaviest

Pull-up + Push-up – Week 4
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups

Track A
3 Sets:
Max Unbroken at Week 1 Progression

Track B
6 Sets

Tomorrow’s Forecast:
Run – Muscle-ups – Handstand Push-ups – Kettlebell Swings

Box Brief:
Congrats to Brent for being the February Member of the Month at Apollo! Scroll down to learn more about Brent.

Congrats on being the February Member of the Month! Do you feel any different? Like you’re walking on clouds or nervous about all the paparazzi you’re about to deal with?
I feel like it’s about time; I mean, Parker and George won back in 2017 after running very successful campaigns. Honestly, I just appreciate finally receiving the recognition I deserve as I have been a member as far back as when Chad was a competitive cross fitter in the games. Ok, seriously, this time, I am delighted to achieve this prodigious award and look forward to every member congratulating me this month, individually.

How did you get started in CrossFit, and what keeps you coming back to Apollo?
I actually started attempting CrossFit in 2012 at Squadron Officer School down at Maxwell AFB in Alabama when two of my classmates asked me to attend. Still, it wasn’t until I started at Apollo that I really started.

When it comes to Apollo, it has become a place where most of my friends go and where I meet new ones. As a result, my Apollo membership has evolved beyond CrossFit. It now ranges from people who meet to discuss books monthly (yes, we do read books), this guy who cuts my hair ok, another one that runs my real estate transactions, many that share advice on child-rearing, and all of the coaches that are continually impressed by my wit. I mean, I have been gone for the last three years, and it took about 3 mins to get back into the fold; why wouldn’t I keep coming back to Apollo.

What is the most embarrassing thing that’s ever happened to you? Don’t hold back!
Don’t worry, I won’t. I even asked my wife for approval. So as far back as I can remember, I tend to sleepwalk when stressed. The first time I was caught was by my father and stepmother as I tried to walk out the front door to go wait for the bus at 3am with my backpack in my underwear. Fast forward a few years to when I was a young regional bank manager who traveled for work about a week a month. I was in Pittsburgh working on a new promotion and stressing about a successful launch. It was about 3am when I heard a loud click and woke up. Unfortunately, the loud click was my hotel door slamming shut. At this point, I realized where I was, and the fact that I was buck naked and being buck naked meant that it was a reasonable probability that I didn’t have my room key. Thus, I did what anyone would do in that situation. I walked down to the elevator, pressed the button, waited, went inside, pressed another button, walked up to the front desk, and politely asked for a key to my room with a smile on my face.

I heard you’ve recently purchased a home and are doing some renovations. What is your favorite thing about your new place, and what is one thing you’d do to your house if the budget wasn’t a limiting factor?
My favorite thing about the house is the casita because when the in-laws visit, there is a place where I can send them, you know, so they can get a break from the kids.

If budget wasn’t a factor, I would have a basement with a secret entrance point added and not let my wife know, but, unfortunately, I am pretty sure no budget could make all that possible.

Would you rather shrink to 1 inch or grow to 3 stories? Why?
This one is pretty easy; I would shrink to 1 inch. It’s a matter of percentages as 1 inch is a reduction of 98.62% and 3 stories is an increase of about 500%. Thus, my retirement account would go much further if I shrunk than if I grew to 3 stories. Also, I am pretty sure this is the basis of a movie that had Matt Damon in it.

Would you rather have more time or more money? Why?
Again, for me, this is easy more time. While it is true that having more money can buy you time, it is a limited gain because, at some point, I wouldn’t have any more time left. If I am given more time, I can always make more money. I also believe this was addressed in many movies, particularly the Highlander. That dude was supposed to live forever, and he accumulated quite a lot over time.

“Apologies”
25 Minute AMRAP:
600 Meter Run
10 Power Cleans (115/85)
10 Bar Facing Burpees
8 Power Cleans
8 Bar Facing Burpees
6 Power Cleans
6 Bar Facing Burpees

Tomorrow’s Forecast:
Strength Day

Quote of the Week:
“Life shrinks or expands in proportion to one’s courage.”
Anais Nin

Box Brief:
Bring A Friend Day is on Thursday!

Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then! 

“This Could Be Us”
25 Minute Clock:
Buy In – 5000 Meter Row

-then-

AMRAP
Wall Balls (20/14)

Recipe of the Week:
We’re very excited to give this one a shot. Try out this Garlic Butter Steak Bites with Zucchini Noodles recipe! (see below picture)

Ingredients:
1 1/4 lbs (450g) sirloin steak cut into small cubes
4 medium zucchini, spiralized (or a pack of store-bought Zucchini Noodles)
1 tablespoon olive oil
3 tablespoons butter, divided
2 teaspoons minced garlic
1/4 cup (60ml) beef or vegetable broth
1 tablespoon minced parsley
1 teaspoon fresh thyme leaves
1/2 teaspoon red chili pepper flakes, optional
Juice of 1/2 lemon
Marinade:
1/4 cup low-sodium soy sauce (or coconut amino for paleo and gluten-free)
1 tablespoon olive oil
1 tablespoon hot sauce (we used Sriracha)
Fresh cracked black pepper, to taste
Juice of 1/2 lemon

Instructions:
1) To prepare the garlic butter steak bites recipe: In a mixing bowl, combine the ingredients for the steak marinade (soy sauce, olive oil, hot sauce, pepper, and lemon juice) and add the steak bites. Mix well and marinate for 15 to 20 minutes minimum, while preparing the other ingredients.

2) Heat the olive oil in a large skillet over high heat. Drain steak bites from the marinade. Keep the remaining marinade for later.

3) Place the steak bites in the skillet in a single layer. Do not overcrowd the skillet or meat will steam, so you may have to work in batches depending on the size of your skillet. Cook steak bites for 3-4 minutes, stirring occasionally until steak bites are golden brown. Repeat with remaining steak bites if needed.

4) Once all the steak bites are golden brown, add 2 tablespoons of butter and garlic to the skillet; cook for 1-2 minutes, stirring to coat the meat in the sauce. Remove the steak bites to a shallow plate and set them aside.

5) In the same skillet, add butter, lemon juice, red pepper flakes, beef broth, and remaining marinade juices. Bring to a simmer and allow to reduce for 2-3 minutes, stirring regularly.

6) Add the spiralized zucchini noodles and toss for two to three minutes to cook it up. Stir in the fresh parsley and thyme, then allow the cooking juices to reduce for one minute if the zucchini noodles render too much water. Push the zucchini noodles on the side, add the steak bites back to the pan and reheat for another minute. Serve immediately your garlic butter steak bites and zucchini noodles. Enjoy!

“Budget Your Sadness”
For Time:
2 Wall Walks
10 Kettlebell Swings (53/36)
20 Double Unders
4 Wall Walks
20 Kettlebell Swings
40 Double Unders
6 Wall Walks
30 Kettlebell Swings
60 Double Unders
8 Wall Walks
40 Kettlebell Swings
80 Double Unders
10 Wall Walks
50 Kettlebell Swings
100 Double Unders

Tomorrow’s Forecast:
Row – Wall Balls

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Meme of the Week:
Which T-Rex are you?

Back Squat – Week 3
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 91%
Max Reps (6-10) @ 86%

Track B
6 Reps Moderate
6 Reps Heavy
6 Reps Heavier
6 Reps Heaviest

Pull-up + Push-up – Week 3

Track A
6 Sets
10-15 Unbroken Band Assisted

Track B
5 Sets
3-6 Reps @ Hardest Progression

Tomorrow’s Forecast:
Wall Walks – Kettlebell Swings – Double Unders

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Recovery of the Week:
Let’s close this week out on a high note for our Wellness Challenge. Remember why we’re consuming veggies and stretching. It’s for our health and longevity! Watch this video below for some interesting tips on vegetables.

Power Clean + Front Squat
Build to a heavy complex

“Disgrace”
3 Rounds:
10 Squat Cleans (135/95)
10 Push Jerks (135/95)

Tomorrow’s Forecast:
Strength Day

Question of the Week:
What is the best protein powder flavor you’ve had?

Deadlift
15 – 12 – 9 – 6 – 3

“Voicemail”
3 Rounds:
400 Meter Run
21 Box Jumps (24/20)
21 Toes to Bar

Tomorrow’s Forecast:
Cleans – Push Jerk

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Quote of the Week:
“You will face many defeats in life, but never let yourself be defeated.”
Maya Angelou