WOD

“Barn Burner”
3 Minute AMRAP:
9 Bar Facing Burpees
21 Front Squats (95/65)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
18 Front Squats (115/85)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
15 Front Squats (135/95)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
12 Front Squats (155/105)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
9 Front Squats (185/135)
Max Calorie Row

Recipe of the Week:
Here is another great recipe you can make it bulk. Give this Roasted Spatchcock Chicken recipe a shot.

Ingredients:
Chicken
3 – 4lb mini whole chicken
1/3 cup reduced calorie (olive oil) mayo
4 sprigs fresh thyme, finely chopped
3 – 4 large sage leaves, finely chopped
needles from 2 – 3 rosemary stems, finely chopped
1/2 tablespoon sea salt
1 tablespoon cracked pepper
Herb “bed” (OPTIONAL)
4 lemon slices
3 sprigs thyme,
4 rosemary stems
2 sage leaves
Veggies
1 1/2 lb fingerling (red) potatoes, halved
1 large onion, chopped
2 large carrots, chopped
1 tablespoon olive oil
1 tablespoon The Fit Cook Everyday blend
pinch of sea salt & pepper

Instructions:
1) BRINING: if you choose to brine your chicken to help tenderize the chicken so it doesn’t dry out when roasting, to a large bowl mix about 6 cups of water with 1/4 cup sea salt & 3 tablespoons (coconut) sugar. I also use 2 tablespoons The Fit Cook Everyday blend. Mix the seasonings until they dissolve in the water, then place the chicken in the bowl, it should be completely submerged. Brine for 4 hours or overnight.
Set oven to 420F.
2) Pat the chicken dry THOROUGHLY with towel. Place the chicken on a table, breast side down and backbone up. Use kitchen shears, or a sharp knife, to remove the backbone. Then, flip the chicken and use your hands to push it down, breaking the breastbone, so the chicken lays flat (you may need flip the thighs outward).
3) Mix together mayo and finely chopped seasonings. Rub all over the chicken, lifting up the skin on the breast to season the actual meat as well.
To a baking tray add veggies, oil and seasonings and mix together. Make a hole in the center of the baking pan, moving the veggies along the inside edge. Place the Herb Bed in the center – first the fresh herbs then lemon slices on top. Place the chicken on top.
4) Roast in the oven for 45 – 50 minutes, or until the juices run clear and the internal temperature reaches 165F/74C. Note: Insert a a food thermometer in the chicken breast and ensure the internal temperature has reached 165F.

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2

Tomorrow’s Forecast:
Friday’s workout calls for burpees, squats and rowing.

Throwback of the Week:
Throwback to park workouts!

“Open WOD 18.3”
14 Minute AMRAP:
100 Double Unders
20 Overhead Squats (115/80)
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 Dumbbell Snatches (50/35)
100 Double Unders
12 Bar Muscle-ups

Tomorrow’s Forecast:
Thursday’s workout calls for working on your weaknesses!

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Recovery of the Week:
Ever wonder if you should be eating before or after your workouts? The answers is that it depends on your goals. Check out this week’s video for some great information.

Romanian Deadlift
Heavy set of 7

“Layaway”
7 Minute AMRAP:
7 Deadlifts
14 Sit-ups

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Question of the Week:
Would you rather be lost in the jungle or in a cave?

“Handle with Care”
Every 5 Minutes for 6 Rounds:
500/400 Meter Row
21 Hand Release Push-ups
12 Kettlebell Swings (72/53)

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts and sit-ups.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Quote of the Week:
“Anyone who has ever made anything of importance was disciplined.” Andrew Hendrixson

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.