WOD

“Diesel”
30 Minute AMRAP:
16 Kettlebell Lunges (53/36)
50 Double Unders
12 Toes to Bar
8 Burpee Box Jump Overs (24/20)

Tomorrow’s Forecast:
Clean & Jerks

Meme of the Week:
Every lifting day.

“Runnin’ Rebels”
18 Minute AMRAP: teams of 2
Partner A – Run for Max Meters
Partner B – Row for Max Meters

Tomorrow’s Forecast:
Lunges – Double Unders – Toes to Bar – Burpee Box Jump Overs

Box Brief:
We are having our first Saturday Night Yoga on April 17th at 7pm. We have hired an amazing Yoga instructor to take us through a Zen Yoga session. This is an adults only event so please find a babysitter. There is NO cost.

Recovery of the Week:
Have you dialed in your nutrition, hydration and sleep? One more element that can DRAMACTICALLY help is what we call active recovery. Take a look at the video below for all of the details.

“Dia-bolical”
For Time:
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
42 Hand Release Push-ups
200 Meter Run
15 Deadlifts
200 Meter Run
30 Hand Release Push-ups
200 Meter Run
9 Deadlifts
200 Meter Run
18 Hand Release Push-ups

Tomorrow’s Forecast:
Run – Row – GOAT

Box Brief:
We are having our first Saturday Night Yoga on April 17th at 7pm. We have hired an amazing Yoga instructor to take us through a Zen Yoga session. This is an adults only event so please find a babysitter. There is NO cost.

Front Squat
Heavy Single

“Jackie”
For Time:
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Tomorrow’s Forecast:
Run – Deadlifts – Push-ups

Box Brief:
Congrats to Pat for being the April Member of the Month at Apollo! Scroll down to learn more about Pat.

PATRICK!!!!
Thank you so much for agreeing to be our April member of the month and letting us see into the deep, dark corners of the real you. Let’s get to it. (insert emoji of sinister person rubbing their hands together)
Let’s start with an easy one. Where do you come from and what was the best part of your growing up years?
I was born and raised in Albuquerque, New Mexico and lived in New Mexico until I moved for medical school. The best part was definitely the hot air balloon scene and the firey green chile. I used to love going to Balloon Fiesta every year (if you haven’t been, you definitely need to!). It’s the worlds largest hot air balloon festival and you’re allowed to be on the field when the balloons launch! One of the other best parts of my growing up years was being involved in my church and youth group.

You and your beautiful wife Laurie are doctors. I am amazed as I have watched you both go through residency, deal with family illnesses and all the other challenges everyone has in life, that you have still found the time to come to the gym REGULARLY and you make sure you vacation regularly. How in the world have you managed that and why have you made it such a priority? Most people would have put those things on hold until life settled down a little.
Laurie definitely is beautiful, isn’t she? She’s like literally the greatest human being on the planet. **laughs nervously as Laurie is sitting next to me** Anyways, what was the question? Oh yeah, working out! Life is definitely crazy, but I always see fitness as a priority because it’s what I enjoy. Apollo has become my happy place and somewhere I can go to push myself and hit PR’s with my friends, family, and teammates! There’s no better rush than that!

With all your traveling, will you list the places you’ve gone and which were your favorites?
Yeah! I didn’t really travel much until I met Laurie. I was scared to travel until she forced me to go to Europe, and then I was hooked. Since 2014, we’ve been to England, Italy, Mexico a few times, France, Poland, Germany, Netherlands, every major Hawaiian island, Thailand, and a bunch of domestic locations like the Florida Keys, South Carolina, and Washington DC. Thailand (Bangkok and Phuket) and Krakow, Poland were probably my top favorites! There was just so much culture we experienced and the food was AWESOME! In Poland specifically, life seemed to just move a little bit slower. People seemed to really care about each other and weren’t glued to technology. One of our favorite things to do when we travel is to collect souvenir coffee mugs so we can reminisce on our trips while drinking our morning coffee.

If you could be the real live version of any movie character who would you want to be and why?
Hands down it’d be Mr. Incredible. Have you seen how strong he is? Plus, he balances that with being an all around good family man. If I could become that jacked while raising kids, I’d be so happy.

Alright, let’s wrap this up with you dropping some wisdom on us. If you could get every person in the world to do just this one thing, what would that thing be and what do you hope would come from it?
I really struggled to answer this but here are some of the ridiculous ideas Laurie and I came up with:
1. I’d like to see what would happen if everybody in the world all jumped at the same time. I wonder if it would offset the Earth’s axis? Obviously NASA would need to be on board to troubleshoot.
2. Everyone should get a colonoscopy because there’s nothing better than cancer screening!
3. Laugh a little more and be nicer to each other
4. Put down their phones and enjoyed spending time with each other
5. Use, punctuation, and spell corectlly

“RENT”
3 Rounds:
500/400 Meter Row
40 Wall Balls (20/14)
30 Dumbbell Snatches (50/35)
20 Toes to Bar

Recipe of the Week:
If you’re anything like us you like to make dinner in bulk! This recipe is perfect for that. Try out this Chicken & Spinach Skillet Pasta with Lemon & Parmesan.

Ingredients:
8 ounces gluten-free penne pasta or whole-wheat penne pasta
2 tablespoons extra-virgin olive oil
1 pound boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-size pieces
½ teaspoon salt
¼ teaspoon ground pepper
4 cloves garlic, minced
½ cup dry white wine
Juice and zest of 1 lemon
10 cups chopped fresh spinach
4 tablespoons grated Parmesan cheese, divided

Instructions:
1) Cook pasta according to package directions. Drain and set aside.
2) Meanwhile, heat oil in a large high-sided skillet over medium-high heat. Add chicken, salt and pepper; cook, stirring occasionally, until just cooked through, 5 to 7 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in wine, lemon juice and zest; bring to a simmer.
3) Remove from heat. Stir in spinach and the cooked pasta. Cover and let stand until the spinach is just wilted. Divide among 4 plates and top each serving with 1 tablespoon Parmesan.

Recipe of the Week:
If you’re anything like us you like to make dinner in bulk! This recipe is perfect for that. Try out this Chicken & Spinach Skillet Pasta with Lemon & Parmesan.

Ingredients:
8 ounces gluten-free penne pasta or whole-wheat penne pasta
2 tablespoons extra-virgin olive oil
1 pound boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-size pieces
½ teaspoon salt
¼ teaspoon ground pepper
4 cloves garlic, minced
½ cup dry white wine
Juice and zest of 1 lemon
10 cups chopped fresh spinach
4 tablespoons grated Parmesan cheese, divided

Instructions:
1) Cook pasta according to package directions. Drain and set aside.
2) Meanwhile, heat oil in a large high-sided skillet over medium-high heat. Add chicken, salt and pepper; cook, stirring occasionally, until just cooked through, 5 to 7 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in wine, lemon juice and zest; bring to a simmer.
3) Remove from heat. Stir in spinach and the cooked pasta. Cover and let stand until the spinach is just wilted. Divide among 4 plates and top each serving with 1 tablespoon Parmesan.

“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:
Row – Wall Balls – Dumbbell Snatches – Toes to Bar

Box Brief:
Save the Date! We are having our first Saturday Night Yoga on April 17th at 7pm. We have hired an amazing Yoga instructor to take us through a Zen Yoga session. This is an adults only event so please find a babysitter. There is NO cost.

Meme of the Week:
Anytime the WOD is posted late.

6 Sets:
5 Weighted Pull-ups

“Floor Work”
7 Minute Ladder:
3 Burpees
30 Double Unders
6 Burpees
30 Double Unders
9 Burpees
30 Double Unders
Etc..

Tomorrow’s Forecast:
Run – Kettlebell Swings – Planks

Box Brief:
Bring A Friend Day is on Thursday!