WOD

“Battleship”
25 Minute AMRAP: teams of 2
Row for Meters
Every time partners switch, the athlete coming off the rower must complete 25 sit-ups. They cannot switch again until all reps are complete.

Tomorrow’s Forecast:
Run – Sit-ups – Push-ups – Box Jumps

Recovery of the Week:
Looking for a good reason to actually add more vegetables to your diet? Take a look at this video below. We all know vegetables are good for us, but this video really breaks down how important consumption of greens really are.

“Uplifting”
15 Minute Ladder:
2 Devil Presses (35s/25s)
4 Dumbbell Step-ups (35s/25s) (24/20)
6 Pull-ups
4 Devil Presses
8 Dumbbell Step-ups
12 Pull-ups
6 Devil Presses
12 Dumbbell Step-ups
18 Pull-ups
Etc…
Keep adding 2, 4 & 6 reps to devil presses, step-ups and pull-ups, respectively.

Tomorrow’s Forecast:
Row – Sit-ups

Box Brief:
We are looking for a few more volunteers for the Apollo Games on October 9th. If you want to help with the event click this link and sign up. Thank you guys so much!

Question of the Week:
Are books better than movies?

“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