WOD

Power Clean
Build to Heavy Set of 3

“Choo Choo”
5 Rounds:
10 Power Cleans (135/95)
10 Bar Facing Burpees

Recipe of the Week:
This week’s recipe is simple to prepare and cook. It should only take you about 20 minutes! Try out Chicken Cutlets with Sun-Dried Tomato Cream Sauce.

Ingredients:
1 pound chicken cutlets
¼ teaspoon salt, divided
¼ teaspoon ground pepper, divided
½ cup slivered oil-packed sun-dried tomatoes, plus 1 tablespoon oil from the jar
½ cup finely chopped shallots
½ cup dry white wine
½ cup heavy cream
2 tablespoons chopped fresh parsley

Instructions:
1) Sprinkle chicken with 1/8 teaspoon each salt and pepper. Heat sun-dried tomato oil in a large skillet over medium heat. Add the chicken and cook, turning once, until browned and an instant-read thermometer inserted into the thickest part registers 165 degrees F, about 6 minutes total. Transfer to a plate.
2) Add sun-dried tomatoes and shallots to the pan. Cook, stirring, for 1 minute. Increase heat to high and add wine. Cook, scraping up any browned bits, until the liquid has mostly evaporated, about 2 minutes. Reduce heat to medium and stir in cream, any accumulated juices from the chicken and the remaining 1/8 teaspoon each salt and pepper; simmer for 2 minutes. Return the chicken to the pan and turn to coat with the sauce. Serve the chicken topped with the sauce and parsley.

“Two Face”
20 Minute AMRAP: teams of 2
100 Meter Run
10 Box Jumps (24/20)
20 Lunges or Weighted Dumbbell Lunges (50/35)

Tomorrow’s Forecast:
Friday’s workout calls for cleans and burpees.

Throwback of the Week:
Throwback to 2019 when Apollo competed at West Tech.

Push Jerk
Build to a heavy set of 2

“Two to Tango”
20 Minute EMOM: teams of 2
Partner A – 1 Minute Row for Calories
Partner B – 6 Heavy Jerks

Tomorrow’s Forecast:
Thursday’s workout calls for running, box jumps and lunges.

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

Over the past several years I’ve had the pleasure to get to know you and you’re family very well. It’s about time everyone else does! Congrats on being our January Member of the Month!
This is quite an honor, Chad. My wife saw the notification that I was being considered as the member of the month for January and she was thrilled. She called my parents, she called her parents. We told our neighbors. This is an excellent honor. It took me more than five years to earn this honor. I have reached the mountain top. I am complete. Especially when you consider that you gave me the entire month of January. That is a 31-day month, which is huge. Also – and I am not 100 percent sure on this fact, but that also places me as the first person people see when they get their CrossFit Apollo calendar for the year. I know you will grace the cover, again, but being January’s photo is reward enough.

You are truly a unique and wonderful person. We have to know more about your childhood. What were your interests as a young kid and did you have a label (jock, nerd, class clown) in high school? 
Sadly, nothing much has changed. In high school I was voted most likely to be a class clown. As you know more than anyone, that is still the case.

You and your wife Holly are a great couple that I admire very much. How’d you two meet and what’s one piece of advice to maintain a healthy marriage?
Holly is kind, caring and loyal. She has such a positive outlook on life. No matter the situation, I know that she is looking out for me and cares about me deeply. I understand how fortunate I am to live life with her. It is truly more than I deserve, but I feel extremely fortunate to have found her and made such an amazing life with her.

You’ve been coming to Apollo for several years now and have always had such pride in our community. What brought you in and keeps you coming back?
I have such a deep respect for you and your entire team who run CrossFit Apollo. My wife is a member, my daughters both attend the Teen class. In fact, every single person in my family has been a member of CrossFit Apollo. I have attended daily, for nearly six years. In those six years, not once has there been a day where the class has not be truly excellent. The workouts are always superb, well thought out and provide options for every member. The community that you foster is second to none. I always feel like I am home, with family members, when I attend. What you have created, maintained and built is rare today, especially in Las Vegas. You have established a family environment, that is focused on helping all of its members achieve greatness. Apollo is unmatched in this industry, community and country. There is nothing that I would not do for CrossFit Apollo.

Golden Knights or Raiders? Choose wisely.
Great question. That depends. Are we sitting at the game together, watching as an overly inebriated woman paws at your bicep? If so, I would be obligated to select the Knights on every occasion. If I rule us out of the equation, and there are no middle aged women rubbing their hands through your hair, I would have to go the other way and give the nod to the Raiders. You are right, this is a very difficult question to answer.

If you were to create a workout, what would it be?
If I could create a workout, I would love to incorporate a football or kickball into the equation. For example, if we could move the workout outside, at the park, I would enjoy a workout where an individual runs a ten pas pattern, turns around, catches the football and then does three quick deadlifts. This would repeat every ten yards until you worked your way down a 100 yard football field. If you dropped a ball, you would add in ten pushups as a penalty, prior to the deadlifts. Same thing with a kickball game. Kick the ball, run to first base, three deadlifts. If you made an out, at your time at bat, you would then receive a ten pushup penalty. I love pushup penalties. Either workout would end with a mandate to eat a waffle cooked by Josh Haldeman. Just remember to tell Josh that his waffles are delicious. We know what happens if we forget to compliment him or his families cooking.

Michael Jordan has “Mikes Secret Stuff”. Benny the Jet has his PF Flyers. What does Matt Brimhall need to get in the zone whether it’s at work or the gym?
It would have to be a Red Bull, yellow-summer edition. Oh, yeah. I am feeling better already just thinking about drinking one.

Would you rather be the smartest person in the room or the most liked?
I feel like this must be a trick question. Aren’t I always the smartest and most liked person in the room. KABOOM! What an excellent answer to end on…..Also, doesn’t this award come with a free parking spot for the month and the use of a new car. Just let me know where I go to pick up the keys and I’ll meet you there. Also, will there be any restrictions on the banquet that will be held for this honor? And yes, prime rib is perfect.

“Set the Tone”
On the 4:00 for 5 Rounds:
400 Meter Run
15 Kettlebell Swings (53/36)
15 Toes to Bar

Tomorrow’s Forecast:
Wednesday’s workout calls for push jerks and rowing.

Question of the Week:
If you could learn any skill overnight, what would it be?

“Loch Ness”
For Time:
50 Wall Balls (20/14)
50 Box Jumps (24/20)
50 Wall Balls
EMOM – 5 Deadlifts (275/155)

Tomorrow’s Forecast:
Tuesday’s workout calls for running, kettlebell swings and toes to bar.

Box Brief:
Bring A Friend Day is on Thursday!

Quote of the Week:
“Change your thoughts and you change your world.”
Norman Vincent Peale

“DB Anthem”
18 Minute AMRAP:
11 Dumbbell Snatches (50/35)
10 Meter Single Arm Dumbbell Lunge (50/35)
11 Dumbbell Snatches
10 Meter Single Arm Dumbbell Lunge
21 Box Jumps (24/20)
7 Muscle-ups

Recipe of the Week:
This is a great recipe to make for multiple nights! Of course you will have to increase the ingredient amounts based off your needs. Try out this Bangin Cod Fish Tacos. WARNING – The pickled cabbage takes 2 weeks to “pickle.” We intend to make the tacos this week and try the cabbage a week later.

Ingredients:
Fish Ingredients
1 1/2 lb cod, chopped into 1-inch firm pieces
2 teaspoons cumin
2 teaspoons smoked paprika
1 tablespoon olive oil
pinch of sea salt & pepper

1 tablespoons olive oil
8 mini soft corn tortillas
2 large avocados
8 tablespoons pickled cabbage (see below)
8 tablespoons mango salsa (see below)
Garnish
fresh radish (optional)
fresh lime juice

Mango Salsa Ingredients:
1 ripe mango, diced
1/3 cup diced onion
1 red bell pepper, diced
1/3 cup finely chopped cilantro
juice from 1 lime
sea salt & pepper to taste

Cabbage Ingredients:
1 small red cabbage, finely shredded
juice from 7 limes
2 tablespoons olive oil
1 1/2 tablespoons sea salt
1 tablespoon cracked pepper
red pepper flakes to taste (OPTIONAL)

Mango Salsa Instructions:
Mix together the ingredients and season to taste with sea salt & pepper and/or fresh lime.

Pickled Cabbage Instructions:
1) Add ingredients to a large jar or sealable container.
2) Let the cabbage marinate in the jar for at least 20 minutes at room temperature OR 1 hour in the fridge. Enjoy on tacos, hot dogs, burgers, eggs, rice or any food that needs a boost of flavor!
3) Store in the fridge in an airtight jar or container for 2 weeks.

Instructions:
1) Season cod with oil and spices, rub it all over the filet pieces.
2) Set a nonstick skillet on medium high heat. Once hot, add olive oil. Carefully place the cod pieces into the skillet using tongs or a spatula. Cook on each side for 2 to 4 minutes, until the edges are seared and the sides are golden. Remove from the skillet and set aside.
3) Wipe the skillet clean with a paper towel. Increase the heat to high.
4) Add corn tortillas to the HOT skillet and sear on each side for 1 – 2 minutes, until dark spots apear on the tortilla. After cooking on each side, place the tortillas in a warm, damp towel to soften. Repeat.
5) Build the taco! On a warm tortilla, spread 1-2 tablespoons of mashed avocado, add a serving of picked cabbage, the cooked cod, mango salsa and, if desired, radish slices.
6) Enjoy with fresh lime!

“Shiplap”
20 Minute EMOM:
Even – Row for Calories
Odd – Sit-ups

Tomorrow’s Forecast:
Friday’s workout calls for dumbbell snatches, lunges, box jumps and muscle-ups.

Throwback of the Week:
Throwback to our 2017 August Members of the Month! Courtney and Whitney were kind enough to let us interview them and it’s worth a watch.

“Total Whine”
5, 3 Minute AMRAPs:
Double Unders
20 Russian Kettlebell Swings (72/53)
Max Burpees
3 Minute Rest

Tomorrow’s Forecast:
Thursday’s workout calls for rowing and sit-ups.

Box Brief:
Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more.

Recovery of the Week:
This week’s message is simple, improve your recovery through quality food. Improving your nutrition will help manage inflammation caused by exercise and fuel you for tomorrow’s workout. A great first step is our challenge starting next week!