WOD

Hang Power Clean
Build to a heavy set of 2

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Tomorrow’s Forecast:
Thursday’s workout calls for running, sit-ups, push-ups and box jumps.

Box Brief:
Bring A Friend Day is on Thursday!

Recovery of the Week:
“Rest equals recovery, and recovery is the key to making consistent progress.”

This week I’m challenging you to READ about healthy recovery habits! Today’s article goes over the ins and outs of sleep. I hope you enjoy “No Rest for the Foolish” by Bill Starr.

“Seeing Double”
25 Minute AMRAP: teams of 2
Partner A – Run 400 Meters
Partner B – Row for Max Meters

Tomorrow’s Forecast:
Wednesday’s workout calls for deadlifts, hang power cleans and push jerk.

Question of the Week:
Would you rather have super strength or super speed?

“Hangman”
6 Rounds:
20 Wall Balls (20/14)
15 T2B
10 Burpees

Tomorrow’s Forecast:
Tuesday’s workout calls for running and rowing.

Quote of the Week:
“The difference between the impossible and the possible lies in a person’s determination.”
Tommy Lasorda

Pausing Push Jerk + Push Jerk
Build to a heavy complex

“2007 Reloaded”
For Time:
Buy In – 1500 Meter Row
5 Rounds:
10 Bar Muscle-ups
7 Shoulder to Overhead

Recipe of the Week:
Here is a EASY recipe you can just throw in the oven. Try out Sheet-Pan Balsamic-Parmesan Chicken & Vegetables.

Ingredients:
4 cups broccoli florets
3 cups cauliflower florets
1 cup sliced shallots
3 tablespoons extra-virgin olive oil, divided
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
2 large cloves garlic, minced
1 teaspoon dried marjoram
4 large bone-in chicken thighs, skin removed if desired
3 tablespoons balsamic vinegar
⅓ cup grated Parmesan cheese

Instructions:
1) Preheat oven to 450 degrees F. Coat a large rimmed baking sheet with cooking spray.
2) Combine broccoli, cauliflower, shallots, 2 tablespoons oil, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl. Toss well to coat. Transfer to the prepared baking sheet.
3) Combine garlic, marjoram and the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small bowl. Coat both sides of the chicken with the garlic mixture. Place on the baking sheet. Roast the chicken and vegetables for 15 minutes. Toss the vegetables and drizzle the chicken with vinegar. Sprinkle all with Parmesan and continue roasting until the vegetables are tender and an instant-read thermometer inserted in the thickest part of the chicken without touching bone registers 165 degrees F, about 10 more minutes.

Sumo Deadlift
3 – 3 – 3 – 3 – 3

“Guilt Trip”
15 Minute AMRAP:
200 Meter Run
20 Kettlebell Swings (53/36)
200 Meter Run
20 Sit-ups

Tomorrow’s Forecast:
Friday’s workout calls for push jerk, rowing and muscle-ups.

Box Brief:
The weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Throwback of the Week:
Here is a lovely picture of Chad in costume holding a baby in 2013. Foreshadowing?

Back Rack Reverse Lunge
Build to a heavy set of 4

“Bambi”
For Time:
50 Double Unders
100 Lunges
50 Double Unders
50 Kettlebell Lunges (53/36)
50 Double Unders
25 Double Kettlebell Lunges (53s/36s)
50 Double Unders

Tomorrow’s Forecast:
Thursday’s workout calls for sumo deadlifts, running, kettlebell swings and sit-ups.

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

Congratulations on becoming Member of the Month! You’ve been part of this community for a long time, so I’m glad we finally made this happen.  The gym wouldn’t be the same without you. I could go on and on about how great you are, but let’s get to the questions!

The majority of your workouts end in a puddle of sweat and you laying on the floor gasping for air.  You know how to push yourself during a workout. What gets you to push so hard everyday?
I believe coach Cole would put up a strong argument that I spend most of my time complaining about WOD’s rather than putting in the work!  Being raised as an athlete my entire life, working hard is built into my core.  I was always told you get what you work for and I never wanted to fall short because of my effort.  Effort is the one thing that is always in my control.  As a young man losing was my greatest motivation to work hard.  I’ve always been an athlete that hated losing more then I enjoyed winning.  But now that I’ve gotten older my motivation to work hard is my family.  I stay in shape so I can be active with my children and want to lead them by example. PS.  You cant judge my effort from sweating and breathing hard, that happens after warm-up most the time!

It’s no secret you like workouts with a barbell and you want the weight heavy.  What is your athletic background? Do you contribute that to your love of lifting?
As a young boy my father raised me to be an all around athlete.  He pushed me to play every sport I wanted too and I definitely took advantage. I played as many as 6 sports at a time and my poor mother drove me none stop, from one practice or game to another.  Once I was 16 my dad said it was time for me to pick 1 sport and play the highest levels I could reach.  So that year I chose to go all in with Ice hockey and moved to Vail, Co to start my career.  After that first season everything went by like a blur.  The next year I moved to Chilliwack, BC and played 2 years with the Chilliwack Chiefs (this is when I meet my future wife!).  Then my second year in Chilliwack I received a Division 1 full ride athletic scholarship to play for University of Nebraska Omaha (UNO).  I played 4 years at UNO and then moved home playing a few games for the ECHL Wranglers before I retired.  My love for lifting started when I was 17 and living in Chilliwack.  This was the first time a made a full commitment to lifting and had massive gains.  I went from 175LB little boy to a 210LB man in 12 months.  After that I was hooked and never stopped. PS.  This was great at 17 but now I’m old and cant stop gaining weight!

Some folks may not realize you own and operate Crystal Palace here in town.  What’s it like running a skating rink? 
Owning and operating a roller skating rink is very difficult at times but I love every minute of it.  My parents have been in the roller skating business for over 40 years and they have taught me everything they have learned.  The daily grind of owning your own business can be exhausting but I love having the chance to entertain families and could not imagine doing anything else with my life.

Have you ever been in a dance battle on skates at Crystal Palace? If you have, did you win?
Haha, yes I have been in many skate battles in my day.  And did I win?  Of course I won, my parents owned the rink.  I was not allowed to lose!  And I’m still waiting for Chad to post a WOD done on skates so I can beat LeeAnn and JD!

If my math is correct you’ve been a dad for almost one year! What surprised you the most about being a new father?
There is truly nothing that can prepare you for the rush of emotions when your first child is born.  The biggest surprise for me was how much you instantly fall in love your baby.  As soon as Gracelyn came into the world my entire understanding of love changed forever.  It’s a feeling that you can only experience and never be told how it feels.  I’ve played hockey in arenas packed with 15,000 screaming fans and its a distant 2nd to the birth of my baby girl.

You have a baby boy on the way too. What’s one attribute of yours that you would like to pass on to him? What’s one attribute you want to make sure doesn’t get passed on?
My guy answer to this question is I want my boy to be big, strong and athletic like his father.  But once I really think about it, I just want my boy to have a kind heart like his mother.  That’s the best attribute he could ever receive.  The one attribute I hope my child does not get is his fathers stubbornness.  If he gets this trait he will have a lot of hard lessons in his future.

What is your favorite hockey or skating related movie?
There is only 1 answer for your last question, the greatest hockey move ever made Slap Shot!

“Maximus”
3 Rounds:
Max Strict Pull-ups
Max Strict Press (115/75)
Max Calorie Row in 20 seconds
Max L-sit

Tomorrow’s Forecast:
Wednesday’s workout calls for double unders and lunges.

Box Brief:
Bring A Friend Day is on Thursday!

The weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Question of the Week:
Would you rather go to the Super Bowl or the final game of the World Cup?

“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Tomorrow’s Forecast:
Tuesday’s workout calls for pull-ups, strict press, rowing and L-sits.

Quote of the Week:
“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”
Vince Lombardi

Box Brief:
November Meter Challenge – Men vs Women
Who is ready for our November Meter Challenge?! Starting Monday, we want to see who can log the most meters in November, between Men and Women. As of right now, the only prize is bragging rights. So who is the dominant gender? Men are here to prove that the “man flu” is not fake and they are truly the tougher gender. Women go through childbirth, so it’s not even a question that they will end up victorious by the end of the month. I guess we will find out…
Here are the rules:
Grab a “Meter Log” at the front desk at the beginning of each week. Log all your meters throughout the week and turn in to the front desk each Friday.
You may log ALL meters done in and out of class. This includes warm-ups and cooldowns. This also includes meters done outside of the gym that include exercise, sport, or hiking.
You CANNOT count your steps throughout your normal day. Only those done in exercise, sport, or hiking.
You can ONLY count meters traveled during sports (soccer, basketball, etc.) or hiking if the distance can be accurately calculated. NO GUESSWORK!
The following activities will NOT count towards your meters:
Rollerblading
Skateboarding
Electric Bikes
And anything else that is obviously cheating. Have integrity.
Not all meters are equal. Below is a list of ratios for different forms of exercise:
Run 1:1 – 100 Meter Run = 100 Meters
Row 1:1 – 100 Meter Row = 100 Meters
Ski Erg 1:1 – 100 Meter Ski Erg = 100 Meters
Hike 1:1 – 100 Meter Hike = 100 Meters
Bike or Echo Bike 1:4 – 100 Meter Bike = 25 Meters
Swim 4:1 – 100 Meter Swim = 400 Meters