WOD

“Hypoxia”
For Time:
400 Meter Run
-then-
4 Rounds:
10 Burpee Box Jump Overs (24/20)
20 Pull-ups
30 Dumbbell Squats (50/35)
-then-
400 Meter Run

Recipe of the Week:
This week we have a delicious looking Bison Quinoa Hash. This is a perfect meal to make in bulk and have ready for lunch throughout the week.

Ingredients:
1 tablespoon olive oil
1 tablespoon fresh garlic, minced
2/3 cup diced onion
1 bell pepper, diced
1 1/2lb lean ground bison
1 tablespoon chili powder
2 teaspoons smoked paprika + 1 teaspoon cumin + 1/2 teaspoon cayenne
2 cups cooked (rainbow) quinoa
1 cup cooked long grain brown rice
1/2 can (7oz) red kidney beans, drained
1 small can (4oz) green chiles
sea salt & pepper to taste

Instructions:
1) Cook quinoa and brown rice according to the instructions given and set aside.
2) Set a deep skillet on medium heat. Once hot, add oil, garlic, onions and bell pepper and sauté for 2 to 3 minutes.
3) Increase the heat to medium high and add beef. Chop it up as it cooks in the skillet and sprinkle in chili powder. Cook for 4 to 6 minutes, until there are almost no visible pink pieces.
4) Add in the beans, quinoa and rice, and fold everything together in the skillet . Continue cooking and reduce the heat, ensuring everything is well mixed.
5) Add the green chiles and fold everything together one last time.
6) Divide into 5 equal servings and top each serving with 1 tablespoon of cheese. TIPS: I suggest a small side salad if you’d like more food. Add an avocado if you’d like to boost calories.

“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:
Friday’s workout calls for running burpee box jump overs, pull-ups, and dumbbell squats.

Throwback of the Week:
Throwback to 2014 when Wes had no facial hair and looked like a child.

“Slayer”
Death by Push Press
Followed Immediately…
Death by Slam Ball (35/25)
Minute 1 – 1 Push Press
Minute 2 – 2 Push Press
Minute 3 – 3 Push Press
etc…
Continue adding 1 push press each minute until you are unable to complete your work before the start of your next round.
As soon as you are unable to complete a full round of push presses, you will start at minute 1 of Death by Slam Ball.

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

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

JIMMY!!! Thanks for agreeing to be our August Member of the Month and letting us explore the depths of your soul. 😊

Let’s start by exploring YOU as a kid. What was the best part about how you grew up?
I was born in Mexico and came to the US when I was 12 years old. I have seen two amazingly different cultures. Experiencing poverty and then the American dream of independence and wealth.

Were you a pain in the butt as a kid or were you an angel?
I was definitely not an angel. I wish I could go back and apologize to my school teachers.

Tell us about your family today? Did you end up with a kid just like you? (Every mothers curse)
I am a blessed man to have a beautiful family. I would not know what to do without them and fortunately none of my kids are like me when I was a kid.

You own your own business. Tell us about that.
I am a framing contractor here in Las Vegas. I love what I do. I get to work my own schedule and enjoy building other people’s dreams.

If you were not doing this what would your dream job be and why?
My dream job would be an FBI agent. Unfortunately I didn’t have the opportunity to go to college and pursue those dreams.

I see you pull up in that super cool Chevy truck. I hear restoring old vehicles is a great hobby of yours. Tell us about that and some of the favorites.
I just finished restoring a classic 55 Chevy truck. My dream car is a 69 Camaro that I obtained a few years ago and have just started the restoring process. Stay tuned to see it.

You’ve been coming to Apollo for a while now. What are your thoughts about CrossFit? I know you’re an avid soccer player. Has CF helped you get out there and kick the other teams butt!?
I joined CrossFit to try a new sport. Going to the gym wasn’t enough for me anymore. I enjoy CrossFit because it challenges me everyday and I enjoy the energy of all the people that go there. It is a great place. I play soccer and love that I don’t have injuries because I am in good shape for my age.

Okay, so we know you’re a successful business owner, super friendly nice guy with a cool hobby restoring classic cars. You also kick butt in the gym and on the soccer field. Tell us something we don’t know about you?
I struggled many years with alcohol abuse and beat the addiction over three years ago. I live a happy healthy sober life with my wife and six kids

Deadlift
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%

Chinese Plank
Accumulate 5 Minutes

Tomorrow’s Forecast:
Wednesday’s forecast calls for push press, and slam balls.

Question of the Week:
Would you rather be fluent in all languages or be a master of every musical instrument?

“2011 Games Finale”
3 Minute AMRAP:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)
1-minute rest

6 Minute AMRAP:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)
2-minute rest

For Time:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts and core work.

Quote of the Week:
“If you want to live a happy life, tie it to a goal, not to people or things.”
Albert Einstein

“Freaky Friday”
20 Minute EMOM:
5 T2B
5 Power Snatch (75/55)
5 Thrusters (75/55)

Recipe of the Week:
Who doesn’t love chili?! This week we found a great White Chicken Chili recipe from an AWESOME website (link above).

Ingredients:
1 1/4lb COOKED Rotisserie chicken meat, no skin and pulled into pieces
SUB: chicken breasts; jackfruit
1 tablespoon olive oil
1 tablespoon garlic, minced and fresh
1/2 medium white onion, diced
1 green bell pepper, diced
Seasonings
1 1/2 tablespoons cumin
zest from 1 lime (about 1 1/2 tablespoons)
2 teaspoons coriander
2 teaspoons garlic powder
1 tablespoon onion powder
1 can(13.5oz) full fat coconut milk (OR lite coconut milk; almond milk)
3 cups low sodium chicken stock
sea salt & pepper to taste
1 can (15oz) white (cannellini) beans
2/3 cup frozen corn
Garnish
fresh cilantro to taste
fresh lime juice to taste (recommended)

Instructions:
1) Pull apart Rotisserie chicken meat, no skin.  Set aside.
2) Set a pot on medium heat and once hot, add oil, garlic, onion and bell pepper.  Cook for 2 -3 minutes until the onion turns translucent, but ensure it is not burning.
3) Add the cooked chicken meat along with the seasonings.  Continuously stir for 1 minute until fragrant.  Then pour in coconut milk and stir until it is a consistent broth, about 1 -2 minutes.  Then pour in the chicken broth, white beans and a few pinches of sea salt & pepper.  Reduce the heat to low, then cover and cook for at least 20 minutes. (NOTE FOR USING RAW CHICKEN: once the white broth is mixed, simply add the chicken breasts to the pot – the broth should cover them. Cook and after 20 minutes or so, remove them from the pot and pull the chicken apart.)
4) If needed, add more broth or water after 20 minutes.  Some of the beans should have exploded to thicken it, like regular chili.  Just make sure the beans are not burning in the bottom of the pan.  Then add corn and fresh cilantro, and cover and cook for an additional 5 – 10 minutes on LOW.
5) Season to taste with sea salt & pepper, lime juice and cilantro. Enjoy by itself or with brown rice, cauliflower rice or quinoa.

“Straight Legless”
10 Rounds:
35 Double Unders
1 Legless Rope Climb

Tomorrow’s Forecast:
Friday’s workout calls for toes to bar, power snatch, and thrusters.

Throwback of the Week:
Throwback to 2012 when we posted our very first strength board. Check out those numbers!

Back Squat
10 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%

Tomorrow’s Forecast:
Thursday’s workout calls for double unders and rope climbs.

Recovery of the Week:
Last week we gave you a great 5 minute morning stretch routine. That’s great if you have time in the morning. But if you’re crunched for time maybe this 5 minute nightly stretch routine will do the trick. We hope you enjoy!