WOD

“Deviled Legs”
5 Rounds:
10 Single Dumbbell Lunges (50/35)
25 Wall Balls (20/14)
10 Single Dumbbell Lunges
10 Single Arm Devil Presses (50/35)

Recipe of the Week:
Here is a simple easy dinner recipe when you’re feeling a little drained from the week.

Ingredients:
½ teaspoon paprika
½ teaspoon garlic powder, divided
¾ teaspoon salt, divided
¾ teaspoon ground pepper, divided
1 pound Yukon Gold or red potatoes, scrubbed and cut into 1-inch wedges
2 tablespoons extra-virgin olive oil, divided
1 pound lean (90% or leaner) ground beef
1 large egg, lightly beaten
¼ cup finely chopped onion
¼ cup Italian-seasoned panko breadcrumbs
3 tablespoons ketchup, divided
1 tablespoon Worcestershire sauce
1 pound green beans, trimmed

Instructions:
Step 1
Position racks in upper and lower thirds of oven; preheat to 425 degrees F. Coat 2 large rimmed baking sheets with cooking spray.

Step 2
Combine paprika and 1/4 teaspoon each garlic powder, salt and pepper in a large bowl. Add potatoes and toss to coat. Drizzle with 1 tablespoon oil, toss again, then spread the potatoes in a single layer on one of the prepared baking sheets. (Reserve the bowl.) Place on the lower rack to roast for 10 minutes.

Step 3
Meanwhile, combine beef, egg, onion, breadcrumbs, 2 tablespoons ketchup, Worcestershire and 1/4 teaspoon each garlic powder, salt and pepper in the large bowl. Form the mixture into 4 small loaves about 2 by 4 inches each and place on the other prepared baking sheet. Brush the tops with the remaining 1 tablespoon ketchup. Remove the potatoes from the oven and put the meatloaves on the lower rack.

Step 4
Toss green beans with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Move the potatoes to one side of their pan and add the green beans to the other side. Roast the vegetables on the upper rack until the green beans are tender and an instant-read thermometer inserted into the center of the meatloaves registers 165 degrees F, 20 to 30 minutes more.

“Rugrats Gone Wild”
18 Minute AMRAP: teams of 3
Partner A – 200 Meter Run w/Wall Ball (20/14)
Partner B – Kettlebell Swings (53/36)
Partner C – Forearm Plank

Tomorrow’s Forecast:
Lunges – Wall Balls – Devil Presses

Meme of the Week:

Push Jerk
Build to A Heavy Set of 3

“Impressive”
6 Rounds:
1 Minute AMRAP:
10 Push Jerks
Max Gymnastic Pulling Exercise (your choice)
1 Minute Rest

Tomorrow’s Forecast:
Run – Kettlebell Swings – Plank

Box Brief:
Bring A Friend Day is on Thursday!

Recovery of the Week:
What should we do on “rest” days? Check out this video for more insight.

“Big Bang”
For Time:
50 Power Cleans (155/105)
300 Double Unders
1 Mile Run

Tomorrow’s Forecast:
Push Jerk – Gymnastics

Box Brief:
Bring A Friend Day is on Thursday.

Question of the Week:
If you could become a master and one CrossFit movement, what would it be?

“Smash Burger”
For Time:
1000/800 Meter Row
-then-
5 Rounds:
30 Ring Push-ups
30 Sit-ups
-then-
500/400 Meter Row

Tomorrow’s Forecast:
Cleans – Double Unders – Run

Box Brief:
Bring A Friend Day is on Thursday!

Quote of the Week:
“Start where you are. Use what you have. Do what you can.”
Arthur Ashe

“It’s Not You, It’s Me”
6 Rounds:
2 Rope Climbs
12 Overhead Squats (95/65) (115/85) (135/95)
12 GHD Sit-ups

Recipe of the Week:
Here is a new take on your traditional chicken and rice recipe. Give it a shot!

Ingredients for 3 servings

Ingredients:
Spray olive oil
1 lb chicken thighs, skinless, boneless and fat trimmed
Pinch of sea salt & pepper
1 tablespoon The Fit Cook Everyday blend
SUB: onion powder & garlic powder
2 teaspoons dried oregano
2 tablespoons olive oil
1/2 medium white onion, chopped
2 celery stalks, diced
1 green bell pepper, chopped
3 cloves garlic, minced
1 cup long grain brown rice
1 tablespoon arrowroot or corn starch as a thickener for gravy
2 1/4 cups no salt added chicken broth (or water)
2 bay leaves
Veggies
2 zucchini, chopped
1 yellow squash, chopped
1 large red bell pepper, chopped
Spray olive oil or avocado oil
1 tablespoon The Fit Cook Land blend
Sea salt & pepper to taste

Instructions:
1) Set oven to 420F/216C.

2) Add the veggies to a nonstick baking tray, spray them with a little olive oil and add seasonings. Roast for 20 minutes. Set aside.

3) While the veggies are roasting, season chicken with sea salt, pepper and Everyday seasoning.

4) Set a heavy bottomed pot on medium high heat. Once hot, add 1 tablespoon of olive oil and the chicken thighs. Let them sear for 2 -3 minutes to get deep marks, then flip them over to sear for another 1 -2 minutes, then remove from the skillet. Set aside.

5) In the same pot, add another tablespoon of olive oil, onion, stalks, and green pepper. If you are adding the arrowroot or flour, add it now as well. Sautee for 3 – 5 minutes until the onions turn slightly brown and translucent. Then add the garlic and brown rice. Ensure every grain of rice is covered or touched by the oil, about 1 – 2 minutes.

6) Pour in the broth and let it gently simmer. Add the bay leaves.

7) Nestle the chicken thighs on top of the rice, then cover and cook for 30 minutes, or until all the liquid has been absorbed.

Deadlift
Build to A Heavy Set of 10

“Heartless”
3 Rounds:
10 Deadlifts (225/155)
20 Chest to Bar Pull-ups
50 Double Unders

Tomorrow’s Forecast:
Rope Climbs – Overhead Squats – GHD Sit-ups

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!

Today is Bring a Friend Day! Bring someone in for the fun.

Meme of the Week:
Whoops!

“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.