“Risky Business”
For Time & Weight:
400 Meter Run
20 Unbroken Strict Press
400 Meter Run
20 Unbroken Push Press
400 Meter Run
20 Unbroken Push Jerk
Tomorrow’s Forecast:
Deadlifts – Box Jumps – Kettlebell Swings – Row
Question of the Week:
What is your dream concert?
“Hangman”
6 Rounds:
20 Wall Balls (20/14)
15 T2B
10 Burpees
Tomorrow’s Forecast:
Run – Shoulder to Overhead
Quote of the Week:
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
Maya Angelou
“Time After Time”
3, 5 Minute AMRAPs:
5 Strict Pull-ups (1) / Pull-ups (2) / Chest to Bar (3)
10 Push-ups
15 Air Squats
5-minute Rest
Recipe of the Week:
Looking for something different this week? Why not try this Herb Rack of Lamb recipe. (Instructions below)
Ingredients for 5 Rack of Lamb servings
~2lb rack of lamb
Pinch of sea salt & pepper
Rub
5 garlic cloves, minced
3 rosemary sprigs, just the needles finely chopped
¼ cup finely chopped thyme
Pinch of sea salt
Pinch of cracked pepper
1 ½ tablespoons olive oil
Rice
1 tablespoon olive oil
3 garlic cloves, minced
1 ½ cups uncooked basmati rice, rinsed
1 tablespoon turmeric
2 teaspoons cumin
Pinch of sea salt & pepper
2 1/4 cups no salt added chicken broth OR water
Suggested Garnish/Meal Add-ons
Roasted veggies
Freshly sliced tomatoes
Garlic & dill yogurt
Instructions:
1.) Set oven to 450F/232C.
Add the ingredients for the rub to a mortar & pestle and mash together until it’s a fine paste. Alternatively, add the ingredients to a food processor or blender
OPTIONAL: Trim large pieces of visible fat from the back of the rack of lamb.
2.) Add a pinch of sea salt & pepper to both sides of the rack. Then thoroughly spread the rub over the rack of lamb. For best results, let the lamb marinate at room temperature for 30 minutes, OR wrap in plastic wrap in marinate overnight in the fridge. If you marinate it overnight, just let it rest at room temperature for about 30 minutes before adding to the oven.
3.) Place the lamb in a baking dish or on a griddle. Place in the oven with the fatty side up. Cook for 10 minutes, then flip it over with tongs to cook for an additional 8 – 10 minutes, depending on your desired level of doneness. Once finished, DO NOT cut the rack of lamb immediately. Let it rest for 5 – 10 minutes before slicing to prevent all the juice from escaping.
4.) As the rack cooks, set a heavy pot on medium high heat. Once hot, add olive, garlic, and rice. Sprinkle in the seasonings and stir, ensuring EVERY grain of rice is covered in seasonings and oil. Toast the grains for 2 – 3 minutes. Reduce the heat to medium and pour in the broth or water. Bring to a gentle simmer, then partially cover and cook for 12 – 15 minutes until all the liquid has been absorbed by the rice and it is plump.
Build your platter! Add the rice, then top with sliced racks of lamb for a family style meal. I added roasted veggies (zucchini), fresh tomato with lemon, sea salt & pepper, and a garlic dill yogurt sauce.
“Bumpy Ride”
25 Minute AMRAP: teams of 3
12/9 Calorie Row
6 Burpees Over Rower
100 Meter Farmers Carry (53s/36s)
Tomorrow’s Forecast:
Pull-ups – Push-ups – Squat
Meme of the Week:
“After Taste”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Strict Press (95/65)
-After Each Set-
200 Meter Run
15 Sit-ups
Tomorrow’s Forecast:
Row – Burpees – Farmers Carry
Box Brief:
This Thursday is Bring a Friend Day!
Recovery of the Week:
Here is another great stretch routine targeting the lower body. Give it a shot!
“Check In the Box”
18 Minute AMRAP:
Buy In – 2000/1800 Meter Row
-then-
4/4, 8/8, 12/12/, 16/16, etc.
Kettlebell Swings (53/36)
Kettlebell Lunges (53/36)
Tomorrow’s Forecast:
Strict Press – Run – Sit-ups
Box Brief:
This Thursday is Bring a Friend Day!
Question of the Week:
What is something you eat others might consider strange?
“Awful Annie”
For Time:
100 – 80 – 60 – 40 – 20
Double Unders
25 – 20 – 15 – 10 – 5
Toes to Bar
5 – 4 – 3 – 2 – 1
Clean (Heavy)
Tomorrow’s Forecast:
Row – Lunge – Kettlebell Swing
Quote of the Week:
“Love the life you live. Live the life you love.”
Bob Marley
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
Box Brief:
Monte has been with Apollo since our opening in October 2011. He was our very first member of the month when we started this tradition in 2016. It is fitting that he be our Member of the Decade. Congratulations Monte!!
In honor of this momentous occasion, we would like to post his original interview. Enjoy!
Why did you start working out at Apollo and how long have you been coming here?
I had a real scare in November of 2009. I had some discomfort in my chest that turned out to be a serious case of heart disease. Although it was caught before I had a heart attack, I did have to undergo quintuple bypass heart surgery. It because clear to me that I needed to take steps to control my risk factors so I wouldn’t have to go through that again.
Aside from the obvious health concerns, the FAA grounded me and required a rigorous process for me to get back flying again.
My first attempt at fitness was going to a regular gym where I would walk o n the treadmill or play around with various equipment and contraptions. Without any set plan, that experience was boring, and I failed to see any real results. One day in October of 2011 my 17-year-old daughter told me about a new gym that was opening up. I took her there to check it out and that’s when I met Chad. My intention was to sign my daughter up since she was working on a collegiate scholarship for soccer. I told her that CrossFit wasn’t for me because I wasn’t young of super athletic. Being persistent, she insisted that she would only do it if I signed up as well. Although I was intimidated, I decided to give it a try. I found CrossFit exciting and challenging.
The camaraderie among the athletes and coaches at Apollo was something I wasn’t expecting and I really felt at home. I was able to get the support I needed to really push myself and achieve the fitness goals that I hadn’t been able to do on my own.
Most of us know that you fly private jets and you’re just like Fonzie. You’re pretty cool. We get it! But how did you decide that flying was what you wanted to do?
I went to high school here in Las Vegas. During that time, I worked at a couple tire stores that my family owned. I earned a private pilot license shortly out of high school and continued to fly just for fun. I always assumed I would just grow up in the family business until it dawned on me that I hated working on cars and I hated retail sales! Bad combination if you plan on owing a tire store someday. One of my best friends was working as a co-pilot on a Learjet and I envied him every time he was flying to some cool destination, and I was stuck working on someone else’s clunker. I would often talk about how much I’d rather be a pilot until one day my friend called me out on it. It was the wake up call I needed. I made the decision to leave the family business to pursue something I really enjoyed. It was one of the best decisions of my life.
If you could make up the workout “Monte”, what would it be?
I am tempted to pick something easy that I am really good at but nothing comes to mind :/ ….. I do seem to have a love/hate relationship with Olympic lifting. Even though it always kicks my butt, I enjoy working on the technical aspects and usually can’t wait to do it again. SO, “Monte” would probably be a snatch ladder with 200m runs thrown in the mix to keep my cardiologist happy.
If you could go on “America’s Got Talent”, what would you showcase?
I would probably showcase something I call “dancing” although my wife would categorize it as comedy. I guess talent is in the eye of the beholder.
You’re about to be featured on the Food Network for a single dish. What would it be?
I enjoy cooking and especially like to grill. My featured dish would have to be a Cajun grilled Ahi with roasted peppers and grilled asparagus.
Monte, you really are a cool dude, a great friend and an awesome role model. Thanks for being a significant part of what makes the Apollo family so special.
