WOD

“Huggies”
20 Minute AMRAP:
20 Double Kettlebell Box Step-ups (53s/36s) (20”)
15 Burpees
10 Strict Pull-ups
40 Double Unders

Tomorrow’s Forecast:
Run – Cleans – Handstand Push-ups

Quote of the Week:
“Do what is right, not what is easy nor what is popular.”
Roy T. Bennett

Box Brief:
The holidays are coming to a close soon and it’s time to hit the reset button! Beginning on Monday, January 10th we’ll begin our 4 week Wellness Challenge.

Participants will try to eat their recommended daily servings of vegetables OR protein. They will also complete 10 minutes of stretching, foam rolling or yoga each day.

When deciding whether you should focus on vegetables or protein first determine what you struggle with the most.

Each person will be randomly assigned a team of 3 to 4 people. Our goal for each team is to support each other through accountability, recipe sharing, and troubleshooting any problems they encounter.

The challenge is only $5 to participate and all proceeds go towards the grand prize for our winning team. A sign-up sheet will be available at the front desk starting this Monday.

Challenge Details:
Men eat 4 servings a day = 1 point
Women eat 3 servings a day = 1 point
Serving = Handful of veggies or a fist size portion of protein

All participants complete 10 minutes of stretching, foam rolling or yoga = 1 point

Each week we will raffle off a prize. You get a raffle ticket for each day you eat all your servings and complete 10 minutes of recovery.

The grand prize will go to the team with the highest points average over the course of all 4 weeks.

“2011 Games Finale”
3 Minute AMRAP:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)

1-minute rest

6 Minute AMRAP:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)

2-minute rest

For Time:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)

Recipe of the Week:
Here is a great breakfast recipe you can prep for a few days each week. Try this Easy Spinach and Ham Quiche Recipe.

Ingredients:
1 frozen pie shell, thawed and pricked with a fork
1⁄2 Tbsp olive oil
1 clove garlic, minced
1⁄2 bunch spinach, washed, dried, and stemmed
2 oz smoked ham, cut into 1⁄4-inch cubes
1⁄2 cup shredded Swiss cheese, such as Gruyère
4 eggs
3⁄4 cup milk
1⁄4 cup half-and-half
1⁄2 tsp salt
Pinch of nutmeg

Instructions:
1) Preheat the oven to 375°F. When hot, place the pie shell on the middle rack and bake for about 8 minutes, until lightly toasted, but not browned.

2) While the oven heats and the shell bakes, heat the olive oil in large skillet or pot over medium heat. Add the garlic, cook for 30 seconds, then add the spinach.

3) Cook for 5 minutes, until the spinach is fully wilted. In a large mixing bowl, combine the ham, cheese, eggs, milk, half-and-half, and spinach, squeezing the spinach thoroughly before adding to purge any excess water.

4) Season with salt and a pinch of nutmeg.

5) Pour the egg mixture into the warm pastry shell.

6) Bake for about 12 minutes, until the quiche has browned lightly on top and a toothpick inserted into the center comes out clean.

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

-OR-

“Mission Impossible”
20 Minute EMOM:
Even Minutes – 20/15 Calorie Row
Odd Minutes – 200 Meter Run

Tomorrow’s Forecast:
Row – Wall Balls – Toes to Bar – Box Jumps – Sumo Deadlift High Pull – Burpees – Shoulder to Overhead

Box Brief:
Apollo Stocking Exchange Party.
Saturday, Dec. 18, 7:00 p.m. at Apollo.
Take a stocking, fill it and bring with you to the party for exchange. There’s only 1 rule: Fill it with something you would like to receive yourself. You can just come and not do the stockings thing if you like. We’ll have hot chocolate. If everyone could bring a treat to share, that would be great. See you there.

Meme of the Week:
Hard work pays off.

“Apple Core”
16 Minute AMRAP:
30 Double Unders
20 Sit-ups
30 Double Unders
20 Ring Dips
30 Double Unders
20 Russian Twists (36/26)

Tomorrow’s Forecast:
Run – Row

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Apollo Stocking Exchange Party.
Saturday, Dec. 18, 7:00 p.m. at Apollo.
Take a stocking, fill it and bring with you to the party for exchange. There’s only 1 rule: Fill it with something you would like to receive yourself. You can just come and not do the stockings thing if you like. We’ll have hot chocolate. If everyone could bring a treat to share, that would be great. See you there.

Recovery of the Week:
Here is another great stretch routine to help you get through the week. These videos are excellent and worth doing a few times a week.

Clean and Jerk
1 – 1 – 1 – 1 – 1 – 1 – 1

“Shoot Your Shot”
8 Minute Clock:
1:30 AMRAP – Ground to Overhead
3:00 Rest
1:00 AMRAP – Ground to Overhead
2:00 Rest
0:30 AMRAP – Ground to Overhead

Tomorrow’s Forecast:
Double unders – Sit-ups – Ring Dips – Russian Twist

Box Brief:
Apollo Stocking Exchange Party.
Saturday, Dec. 18, 7:00 p.m. at Apollo.
Take a stocking, fill it and bring with you to the party for exchange. There’s only 1 rule: Fill it with something you would like to receive yourself. You can just come and not do the stockings thing if you like. We’ll have hot chocolate. If everyone could bring a treat to share, that would be great. See you there.

Question of the Week:
Which pet is superior, dogs or cats?

“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/36)
12 Pull-ups

Tomorrow’s Forecast:
Clean & Jerks

Quote of the Week:
“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
Ralph Waldo Emerson

“Pedro”
4, 5 Minute Rounds:
25 C2B Pull-ups
25 Burpees
Max Shuttle Runs
2 Minute Rest

Recipe of the Week:
We’re excited for this breakfast inspired recipe. Try out the Air Fried Omelette Loaded Potato recipe!

Ingredients:
1200g (about 4) small Russet potatoes, baked and about 150g of potato flesh removed from each one (see directions below)
EGGS
10 whole eggs (or combination of 5 eggs + 6 egg whites)
1 tablespoon The Fit Cook Everyday seasoning (OR 1 teaspoon garlic powder + 2 teaspoons onion powder)
1 tablespoon The Fit Cook Green Chile Lime seasoning (OR 2 teaspoons cumin)
pinch of sea salt & pepper
2 green onion stalks, diced
1 cup (~90g) reduced fat shredded Mexican blend cheese (or cheddar)
1 cup chopped broccolini or broccoli,
1/2 red bell pepper, diced
4 pieces of center-cut bacon, chopped

Instructions:
1) Set oven (or air fryer) to 420F/216C.

2) Poke a few holes in each potato using a fork, then wrap each potato in foil. Bake in the oven for 1 – 1.5 hours or until the potatoes have been cooked through and can easily be pierced with a fork. Once baked allow the potatoes to cool down enough where they can be handled.

3) Use a small knife to trim off the top portion of the potato as it lays on its side (note: do NOT cut the potato in half). Then take a spoon and carve out the insides of each potato but leaving a thick border of potato alongside the inner walls of the potato. This creates a potato bowl or cup.

4) Set air fryer (or oven) to 400F/204C.

5) Beat eggs together with seasoning, cheese and green onion.

6) Spray each potato with olive oil, then sprinkle with pinch of sea salt & pepper. Add about 1 tablespoon of broccoli, bell pepper and bacon to each one, then pour in the egg mix. Repeat for remaining potato cups.

7) Place the loaded potatoes in the air fryer basket and cook for 20 – 25 minutes, or until the egg is cooked through. Pro-tip: for best results, gently cover each potato with aluminum foil – create a dome shape – then remove it the final minutes of cooking in order to brown the top.

“Dream Team”
20 Minute AMRAP: teams of 2
Partner A – 400 Meter Run
Partner B – AMRAP:
15 Slam Balls (35/25)
15 Box Jumps (24/20)
15 Hand Release Push-ups

Tomorrow’s Forecast:
Pull-ups – Burpees – Shuttle Run

Meme of the Week: