WOD

Deadlift
5×5

“Giddy Up”
For Time:
100 Meter Run
10 Deadlifts (315/205)
10 Burpee Box Jump Overs (30/24)
200 Meter Run
20 Deadlifts (225/155)
20 Bar Facing Burpees
400 Meter Run
40 Deadlifts (135/95)
40 Burpees

Tomorrow’s Forecast:
Strict Press – Pull-ups – Push Press

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

Congrats on being our June Member of the Month!!! This is one of the most prestigious titles anyone has been given. What is another title of yours that means a lot, and why?
Probably Mom. My whole life is dedicated to my three boys and if I am not at Apollo, I am home with them. Everyone will eventually meet them; they will be attending the kid’s classes.

Everyone loves a good romance. How did you meet your husband and what did you do on your first date? Was it love at first sight?
Romance?! I am more of a comedy girl! But we met through a mutual friend after he saw a picture of me on social media, he took me to an Italian restaurant (where I made our mutual friend go with me because I am not into blind dates, or dates at all for that matter.) But yes, I guess it was love at first sight…for him!

You are rarely seen doing the warm-up run at the beginning of class. In fact, you seem to avoid it like your life depends on it. What are other things you avoid and what things can you NOT live without?
Ha Ha Ha funny! I actually have done warm up runs now that the weather has warmed up, ask Wes, he was just as shocked! I also avoid burpees…and unfortunately you seem to program them with some of my favorite movements so I have no choice but to throw my whole body on the floor and hope I am able to get back up. So, thanks for that!

I cannot live without coffee, three kids, three dogs, and a husband, I am pretty exhausted by the end of each day!

If you could create a workout for everyone at Apollo to do, what would it be?
Come on Chad, you act like you don’t know me. I would program ALL the butt stuff! Maybe throw in some pull ups, but mostly lower body movements. Squats, deadlifts, split squats, lunges (ouch!)

Would you rather go back to age 5 with everything you know now or know now everything your future self would learn? Why?
That’s a tough one, but I would have to select the second option. I feel like we grow and learn from our mistakes and they made me who I am today. With that being said, if I have the knowledge that my future self would learn I could pave a successful road ahead for me and my family. (You didn’t think I had this sappy side of me did ya?)

If you could go on “America’s Got Talent”, what would you showcase?
Hmm, I can play the clarinet and the recorder. But I have mastered the RBF in any environment so I might have to showcase that!

What are your top three most used emojis?
The middle finger, an angry face with curse words, and a face palm. Sounds nothing like me, right?

Back Squat
5×5

“Body Language”
20 Minute AMRAP:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats

Tomorrow’s Forecast:
Run – Deadlifts – Burpees

Quote of the Week:
“Do not let what you cannot do interfere with what you can do.”
John Wooden

Box Brief:
Bring A Friend Day is on Friday.

“Chad”
For Time:
1000 Box Step-ups (20”) (45/35lb Ruck or Weight)

Snatch Grip Push Press
Heavy Set of 3

Overhead Squat
Heavy Set of 2

Snatch Balance
Heavy Set of 1

“Randy”
For Time:
75 Power Snatch (75/55)

Officer Randy Simmons was shot and killed as he and other members of the Los Angeles SWAT Team made entry into a home at approximately 12:30 am. The team had been deployed to the home after a suspect inside called 911 and claimed to have murdered three family members.

As the team entered, the suspect opened fire, striking Officer Simmons and a second officer. Both officers were immediately transported to Northridge Medical Center, where Officer Simmons succumbed to his wounds approximately 30 minutes later.

Officer Simmons had served with the Los Angeles Police Department for 27 years.

Simmons, a married father of a teenage son and daughter, spent his off-hours mentoring youth in South Los Angeles — a sign of how passionate he was about his work and the community where he had been a gang officer for years, colleagues said.

Originally from New York, he had been a football player at Washington State University and was drafted by the Dallas Cowboys. But an injury shortened his pro football career and he ended up in the LAPD police academy, and then as a patrol officer, starting in 1981. He worked Pacific Division, gang units in South Los Angeles, and then SWAT.

Officer Simmons is survived by his wife, two children, parents, and three sisters.

“Nate”
20 Minute AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 KBS (72/53)

Submitted by his family:
As early as the sixth grade, Nate Hardy wrote a paper about becoming a Navy SEAL. Through his years on the soccer and lacrosse fields he discovered and developed the fierce competitiveness and team-first mentality that would later serve him well on the road to achieving his goal. In his senior year at Oyster River High School, he was selected by the New Hampshire soccer coaches to the all-state second team. He was also elected by his teammates as a co-captain of the ORHS Boys Lacrosse team.
In November 1997, five months after graduating from ORHS, he enlisted in the United States Navy and began his SEAL journey, which included graduation with BUD/S Class 221, three deployments with SEAL Team Eight, completion of the eighteen month course in Arabic at the Defense Language Institute, successful screening and selection as the “number one draft choice” to the elite Naval Special Warfare Development Group (aka SEAL Team 6), and a final deployment with DevGru KILO Team. He was killed in action against an al Qaeda suicide bomb cell on 4 February 2008.

Nate’s military honors included selection as Distinguished Military Graduate from Quartermaster “A” School, selection as Honorman at tactical entry expert school, two Bronze Stars, a Purple Heart, Defense Meritorious Service Medal, two Navy and Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, Armed Forces Expeditionary Medal, Afghanistan Campaign Medal, Iraq Campaign Medal, Kosovo Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, three Sea Service deployment awards, NATO Medal, Expert Rifle Medal, and the Sharpshooter Pistol Medal, and promotion to the rank of Chief Petty Officer. He seldom talked about his SEAL deployments. He kept his first Bronze Star in a locker at his base, and dismissively told his father: “Dad, it’s not about the medals. It’s about serving my country and the guys I work with.”

His life was fulfilled in his marriage to Mindi Buck on 4 June 2005 and the birth of their son Parker on 16 July 2007. He was buried at Arlington National Cemetery on 15 February 2008.

Box Brief:
Welcome to Hell Week! This week’s programming will include only hero workouts. Hero workouts are named after men and women who have lost their lives protecting our freedoms and ensuring our safety in this beautiful country. These workouts are always more challenging than our typical CrossFit workouts. Expect next week to challenge you both mentally and physically. You can pre-order our new Hell Week T-shirt at the front desk. For those who complete all 5 days worth of workouts next week will earn the “I Survived Hell Week” badge on their t-shirt. It doesn’t matter if you scale any workout. You just need to finish. Let’s do this!

“Laura”

21 Minute AMRAP: teams of 2

30 Calorie Row

20 Lateral Bar Over Burpees

10 Power Cleans (155/105)

Box Brief:
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

Box Brief:

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

Power Clean and Power Jerk + Squat Clean and Split Jerk
Build to a heavy complex

“Say Grace”
3 Rounds:
50 Double Unders
10 Clean and Jerks (135/95)

Box Brief:
Hell Week will kick off next Monday with Murph. Next week’s programming will include only hero workouts. Hero workouts are named after men and women who have lost their lives protecting our freedoms and ensuring our safety in this beautiful country. These workouts are always more challenging than our typical CrossFit workouts. Expect next week to challenge you both mentally and physically. You can pre-order our new Hell Week T-shirt at the front desk. For those who complete all 5 days worth of workouts next week will earn the “I Survived Hell Week” badge on their t-shirt. It doesn’t matter if you scale any workout. You just need to finish. Let’s do this!

Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a bbq at 11am. All other class times will be cancelled. See you there!

Recipe of the Week:
Do you like steak? Of course you do! Try out this Grilled Thai Coconut Lime Skirt Steak.

Ingredients:
½ cup lite coconut milk
¼ cup coconut sugar
2 teaspoons lime zest
2 tablespoons lime juice
2 teaspoons Thai fish sauce
2 teaspoons grated ginger root
1 pound beef skirt steak, preferably grass fed, cut into 4-inch lengths
½ teaspoon coarse kosher salt

Instructions:
Step 1
Whisk coconut milk, coconut sugar, lime zest, lime juice, fish sauce and ginger in a small bowl. Place skirt steak into a 1 gallon resealable bag. Pour marinade over the steak. Press out air and seal bag shut. Refrigerate the steak 4 to 12 hours.

Step 2
Preheat grill to high heat.

Step 3
Drain steak and discard marinade. Pat steaks dry and sprinkle with salt. Oil grill rack and immediately place steaks on the grill.

Step 4
Cook 2 minutes and turn a quarter turn to create hash mark. Continue cooking 30 to 90 seconds more on first side. Flip steaks over and continue cooking 2 ½ to 5 minutes on the second side to desired doneness, 5 to 8 minutes total depending on thickness of the steaks.

Step 5
Let steaks rest on carving board at least 4 minutes before cutting lengthwise across the grain.