WOD

3 Position Squat Clean
Build to a heavy complex

“Ring of Power”
10 Minute Clock:
Max Ring Dips
EMOM – 5 Power Cleans (165/115)

Recipe of the Week:
Want to change up your chicken dinner? Try this Baked Chocolate Chipotle Chicken. We recommend adding steamed rice and avocado if you want a more hearty meal.

Ingredients:
2lb chicken thighs (OR chicken breasts)
pinch of sea salt & pepper
Sauce
1 tablespoon olive oil
1/2 cup red onion, diced
1 tablespoon garlic
15.5oz (439g) red enchilada sauce
4 tablespoons chipotle in adobo sauce (add/remove peppers to adjust level of heat)
1 oz 100% cacao piece (or 2 tablespoons cacao powder or dark chocolate powder)
Garnish
green/red jalapeños
cilantro

Instructions:
1) Set a large nonstick skillet on high heat. As the skillet heats up, season chicken with a few pinches of sea salt & pepper. Once hot, spray with avocado (or olive) oil, then add the chicken top side down into the skillet. Sear on the top for 3 to 4 minutes, or until dark edges appear. Remove the chicken from the skillet.
2) REDUCE the heat to medium.
3) Once the skillet has cooled down to medium, add the olive oil, onion and garlic. Sauté for 3 to 4 minutes until the onions are brown and translucent. Reduce the heat to low-medium and add the enchilada sauce and adobo sauce, stirring continuously as it barely simmers.
4) Add the cacao and stir for 2 -3 minutes. Add the chicken back to the skillet, then spoon the sauce over the chicken.
5) Place the entire skillet in the oven and bake for 8 – 12 minutes at 400F.
6) Garnish and enjoy!

“Annish”
For Time:
50 – 40 – 30 – 20 – 10
Kettlebell Swings (53/36)
Sit-ups
10 Strict Pull-ups

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

Throwback of the Week:
This week’s throwback is from the 2018 open. We all got together to watch George go head to head against his son Eli. And Brandi go head to head against her daughter Paytyn.

“Switch Back”
4 Rounds: teams of 2
500 Meter Row
400 Meter Run
50 Box Step-ups (53/36) (20”)
40 Burpees

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

Recovery of the Week:
We’ve got a great yoga video for this week’s recovery. Enjoy!

Deadlift
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max Reps @ 90%

Gymnastic Strength
4 Rounds: not for time
20 Pike Lifts
10 Strict HSPU

Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, running, box step-ups, and burpees.

Question of the Week:
Would you rather reverse one decision you make every day or be able to stop time for 10 seconds every day?

“Double Double”
15 Minute AMRAP:
30 Double Unders
20 Wall Balls (20/14)
30 Double Unders
15 Toes to Bar

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts and gymnastic strength development.

Box Brief:
Bring A Friend Day is on Thursday!

Quote of the Week:
“If you cannot do great things, do small things in a great way.”
Napoleon Hill

“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