“Solitary Confinement”
20 Minute Clock:
100 Burpee Box Jump Overs (24/20)
Run for Max Distance
Tomorrow’s Forecast:
Deadlifts – Pull-ups – Double Unders
Box Brief:
Bring A Friend Day is on Thursday!
Recovery of the Week:
Do you ever wonder why your coach is always telling you to foam roll? The video below explains why this recovery method can be so effective.
“Mr. Blister”
20 Minute EMOM:
Even – 9 Toes to Bar + Max Push-ups
Odd – Row for Max Calories
Tomorrow’s Forecast:
Burpee Box Jump Overs – Run
Box Brief:
We are having another social after Saturday’s 9:30am class with coffee and snacks. It’s a great opportunity to invite friends and family who would like to give Apollo a shot. See you there!
Question of the Week:
If you had the ability to time travel one time, would you travel to the past or the future?
“That’s How You Feel?”
5 Rounds:
30 Russian Kettlebell Swings (53/36)
20 Goblet Squats (53/36)
1000 Meter Run
Tomorrow’s Forecast:
Toes to bar – Push-ups – Row
Quote of the Week:
“The grand essentials to happiness in this life are something to do, something to love, and something to hope for.”
George Washington Burnap
Box Brief:
We are having another social after Saturday’s 9:30am class with coffee and snacks. It’s a great opportunity to invite friends and family who would like to give Apollo a shot. See you there!
Bring A Friend Day is on Thursday!
Back Squat
Build to A Heavy Set of 10
“Shot Clock”
12 Minute Ladder:
1 Muscle-up
15 Wall Balls (20/14)
2 Muscle-ups
15 Wall Balls
3 Muscle-ups
15 Wall Balls
Etc…
Recipe of the Week:
Ready to mix up dinner? Try out this Salmon In Lemon Caper Sauce With Bok Choy recipe!
Ingredients for 3 Lemon Caper Salmon servings
spray avocado oil
6 baby bok choy (~680g), halved
pinch of sea salt & pepper
1 tablespoon avocado oil (or olive oil)
pinch of sea salt & pepper
~15oz center cut salmon, divided into equal 5oz portions
substitute: halibut or chicken breast
Lemon Caper Sauce
1 tablespoon avocado oil
3 tablespoons butter
1 shallot, finely diced
1 tablespoon flour (wheat, oat or all purpose)
3 tablespoons capers
1/3 cup white wine
Juice from 1/2 lemon
Fresh chopped parsley to taste
Instructions:
1) Set a carbon steel skillet on medium high heat. Once hot, spray with oil and add bok choy and sear for 2-3 minutes. To help them soften and wilt, add a few tablespons of water to the pan to create steam. Remove and set aside.
2) Season salmon with sea salt & pepper on both sides while the bok choy finishes.
In the same skillet add 1 tablespoon of oil and the salmon, skin side down. Sear for 5 – 6 minutes, until sear marks appear and the skin lifts off the skillet. Then flip and cook on top for 3 – 4 minutes, then set aside.
3) Reduce the heat to medium then add 1 tablespoon of avocado oil, 1 tablespoon of butter and the shallot. Cook for 2 -3 minutes then add flour, capers and white wine. Let the wine reduce to about 1/4 cup, reduce the heat to low, then add the remaining butter, lemon juice and fresh parsley.
4) Remove the skin from the salmon (if desired), then nestle the salmon in the sauce and allow the salmon to finish cooking in the sauce off the heat.
5) Season to taste with sea salt & pepper. Enjoy the salmon along with the bok choy (or veggies of your choice).
“Running Up the Score”
20 Minute EMOM:
Even – 20 Sit-ups + Max Dumbbell Snatches (50/35)
Odd – 200 Meter Run
Tomorrow’s Forecast:
Back Squat – Muscle-ups – Wall Balls
Meme of the Week:
Relatable…
“Hoop Dreams”
3 Rounds:
50 Second L-sit
40 Meter KB Lunge (53/36)
30 Box Jumps (24/20)
20 Ring Dips
Tomorrow’s Forecast:
Sit-ups – Snatches – Run
Recovery of the Week:
Have you ever considered quantifying your recovery? Today I have an interesting article from CrossFit Journal that explains this concept. Enjoy!
“Bam Bam”
5, 4-Minute AMRAPs:
30/20 Calorie Row
30 KBS (53/36)
Max 10 Meter Shuttle Runs
4-minute rest
Tomorrow’s Forecast:
Lunge – Box Jumps – Ring Dips
Box Brief:
The 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).
Question of the Week:
If you could spend a day in a fictional world, what would you pick?
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
“Open WOD 22.3”
Tomorrow’s Forecast:
Row – Kettlebell Swings – Shuttle Runs
Box Brief:
