“So Fresh, So Clean”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Cleans (135/95)
Ring Dips
200 Meter Run
Tomorrow’s Forecast:
Devil Presses – Step-ups – Pull – ups
Box Brief:
Bring A Friend Day is on Thursday!
Quote of the Week:
“The battles that count aren’t the ones for gold medals. The struggles within yourself—the invisible battles inside all of us—that’s where it’s at.”
Jesse Owens
“Sumo”
20 Minute AMRAP:
3 Wall Climbs
9 Sumo Deadlift High Pulls (72/53)
16 Meter Kettlebell Lunge (72/53)
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). He will be focusing on Cleans and Hang Cleans in preparation for the Apollo Games.
Recipe of the Week:
Here is a great weekend breakfast idea to try. This Bacon & Egg-Stuffed Avocado recipe looks great!
Ingredients:
1⁄2 avocado
2 slices bacon (cooked, chopped)
1 egg (boiled, chopped)
1 tbsp. sour cream
1 tbsp. chives (chopped)
1⁄4 tsp. paprika
2 cherry tomatoes (cut into quarters)
Salt and pepper
Instructions:
1) Start by scooping out some of the avocado so that there is a large enough space to spoon in the filling.
2) Use the scooped out avocado and place into a bowl with the half the sour cream and chives. Mix together until smooth and season with salt and black pepper.
3) Gently fold together the chopped bacon, egg and avocado sour cream mixture.
4) Scoop back into the halved avocado and top with cherry tomatoes and the remaining sour cream.
5) Garnish with paprika and extra chives.
“Slim Fast”
For Time:
2000 Meter Row
200 Double Unders
1 Mile Run
-OR-
Hinshaw Week 7 – Day 2
3 Sets:
400 Meter Moderate/Fast Run
90 Seconds Rest
800 Meter Moderate/Fast Run
90 Seconds Rest
200 Meter Moderate/Fast Run
200 Meter Walk
200 Meter Recovery Jog
15 Seconds Rest
Tomorrow’s Forecast:
Wall Climbs – Sumo Deadlift High Pulls – Lunges
Meme of the Week:
“Clean Air”
Every 3 Minutes for 7 Rounds:
200 Meter Run
1 Clean + Hang Clean
Tomorrow Forecast:
Row – Run – Jump Rope
Box Brief:
Congrats to Cari for being the September Member of the Month at Apollo! Scroll down to learn more about Cari.
What was your first experience with CrossFit? And what makes you come back for more?
I had been doing some boot camp type classes and running for several years when a friend approached me about trying CrossFit. I was reluctant to try, I was worried that I would hurt myself or die!! I ended up trying it out and really enjoyed it! When I was new to CrossFit, I loved seeing the progress that I was making. I couldn’t do a strict pullup, and I just kept working on it and I got stronger and stronger….until I could do a strict pullup!!! It is really rewarding to set a goal for myself, work hard on reaching that goal, and reaching it!!!
As an experienced CrossFit athlete, what advice would you give someone who is just starting CrossFit?
Crossfit is a very intimidating thing to start, so first of all, great job for coming in and starting! Second, I would say, keep coming in. It will be hard and you will be sore, but it will get better the more that you come.
What is something the lovely folks at Apollo don’t know about you?
Travis and I both grew up in a small town in South Dakota. We have known each other since 7th grade. We have three children, Phoebe is 14 years old, John is 10 years old and Eleanor is 7 years old. Travis and I both went to college at University of Minnesota. I grew up an avid Minnesota Twins fan. While we were in college I got a job answering the phones for the Twins. It was way more exciting than it should have been!! But I got free tickets to the games!!
I imagine your family has traveled more than most due to the military. What is your favorite place you have visited in the world?
Haha! My husband, Travis, is in the Air Force, and we do our best to travel around the areas that we live. I laugh at the ‘world’ part. Travis has only been stationed here in the USA!! We have lived in Ohio, Georgia, Texas, New Mexico, Florida and now here in Las Vegas. We have been lucky to see so much of the United States, but I don’t have a specific favorite place that we have visited. I would say that of all the places we have lived, Las Vegas is our favorite!
Everyone has their favorite and least favorite CrossFit movements. If you had to make your perfect workout, what would it be?
Oh dear, you may have heard me say this before, but I don’t seem to have any favorite movements. They are all difficult! I just keep thinking if I just keep showing up and putting in the work, at some point maybe it won’t be so hard. I do think a longer chipper is ‘fun.’
If you could sit down with anyone in the world, past or present, who would it be?
I don’t have a glamorous answer for this, just an honest one. My Dad! My Dad went to Heaven on 11-11-11. I would love to sit down and catch up!!!
What inanimate object do you wish you could eliminate from existence?
I have definitely never put any thought into this prior to reading this silly question! There are probably some really life changing answers that could be given here, but if I had to pick something that has recently irritated me, it would be the silly plastic party favors. My kids seem to always be bringing home goody bags full of crap I just throw away.
“From the Top”
Tabata 8 Rounds (each) – 20 Seconds On, 10 Seconds Off
Row for Calories
Hollow Rocks
Box Jumps (24/20)
Ring Push-ups
Tomorrow’s Forecast:
Cleans – Run
Question of the Week:
Would you rather be color blind or lose your sense of taste?
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wall Balls (20/14)
-then-
5 Rounds:
9 Power Snatch (75/55)
15 Overhead Squats (75/55)
Tomorrow’s Forecast:
Row – Hollow Rocks – Box Jumps – Push-ups
Quote of the Week:
“I may not have gone where I intended to go, but I think I have ended up where I needed to be.”
Douglas Adams
“Strict Lynne”
5 Rounds:
Max Unbroken Bench Press @ Bodyweight
Max Unbroken Strict Pull-ups
Rest a maximum of 5 minutes between rounds
Recipe of the Week:
We realized our recipe selection was severely lacking taco options. Not anymore! Try out this Fish tacos with avocado salsa recipe.
(Scroll Down)
Ingredients:
600g skinless white fish fillets (such as flathead), pin-boned
Large pinch of cayenne pepper
1 teaspoon ground cumin
1 tablespoon olive oil
8 taco shells
1 baby cos lettuce, finely shredded
Coriander leaves, to serve
SALSA
2 ripe tomatoes
1 green capsicum, finely chopped
1 avocado, flesh finely chopped
1 tablespoon pickled sliced jalapeño chillies, drained, finely chopped
1/2 red onion, thinly sliced
2 tablespoons coriander leaves
1 garlic clove, crushed
1/2 teaspoon ground cumin
1 tablespoon lime juice
1 tablespoon olive oil
Instructions:
1. Preheat the oven to 180°C.
2. For salsa, halve the tomatoes, squeeze out and discard the seeds and juice, then finely chop the flesh. Place in a bowl with the remaining salsa ingredients, season with salt and pepper and mix to combine.
3. Stack taco shells upright in a baking dish and heat in the oven for 5 minutes.
4. Meanwhile, dust the fish with the cayenne, cumin, salt and pepper. Heat oil in a non-stick frypan and sear the fish for 1-2 minutes on each side until just cooked through.
5. Fill each taco shell with a layer of cos lettuce, top with the fish and spoon the avocado salsa over the top. Scatter with the coriander leaves and serve.
“Born to Run”
18 Minute Ladder:
4 / 8 / 12 / 16 / etc…
Kettlebell Swings (53/36)
Sit-ups
Every 3 Minutes – 200 Meter Run
Tomorrow’s Forecast:
Bench Press – Pull-ups
Meme of the Week:
