“I’m On A Boat”
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
Row for calories
Push press (95/65)
Sit-ups
Box jumps (24/20)
Tomorrow’s Forecast:
Thursday’s workout calls for running, rope climbs, and burpees.
Recovery of the Week:
#1 – Foam Roll Lats
Complete 60 seconds each side
#2 – Active Lat Stretch
Complete 10 repetitions each arm.
#3 – Bench Lat Stretch
Complete 10 repetitions with a 5 second hold.
Back Squat
5 – 5 – 5 – 5 – 5
Bench Press
5 – 5 – 5 – 5 – 5
Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, push press, sit-ups, and box jumps.
Box Brief:
Maltz Challenge is on March 13th at 10 am. Anyone is welcome to attend and do the Maltz workout to honor the fallen. You can also support the cause by buying a t-shirt using the link.
Question of the Week:
Would you rather be the first person to explore a planet or be the inventor of a drug that cures a deadly disease?
“Helen Pyramid”
For Time:
1200 Meter run
63 KBS (53/36)
36 Pull-ups
800 Meter run
42 KBS
24 Pull-ups
400 Meter run
21 KBS
12 Pull-ups
Tomorrow’s Forecast:
Tuesday’s workout calls for back squat and bench press.
Quote of the Week:
“The way to get started is to quit talking and begin doing.”
Walt Disney
Box Brief:
Congrats to Guy for being the March Member of the Month at Apollo! Scroll down to learn more about Guy.
Congrats on being the March Member of the Month! You have been on our radar for a while and we are excited for our community to get to know how awesome you are.
You have been a regular at the 5:15 am class now for over a year! How did you get started in CrossFit and what keeps you coming back to Apollo?
I actually thought about joining for a long time. I live really close to CrossFit Apollo, and drove by it many times. I reached a point in my life where I felt the exercise routine I was doing wasn’t really getting me results. So, I joined CrossFit. I keep coming back, because it has challenged me more than anything I’ve ever done. Before I joined, I was concerned I wasn’t going to be able to keep up with the other athletes in the class. I love the fact that I don’t really have to. I’m challenging myself more than trying to keep up with anyone else. Everyone has been so supportive. It feels more like a family than a gym.
Rumor has it… You’re in a band. Is this true? If so, what’s the band name? What instrument do you play? Where can we come watch you guys tear it up?
I am! My band’s name is The Circuit Benders. We play all covers, mostly rock and alternative, from nearly every decade. We play songs from the 1970’s (e.g., David Bowie, AC/DC, The Clash), the 1980’s (e.g., The Cure, Talking Heads, Beastie Boys), the 1990’s (e.g., Foo Fighters, Green Day, Stone Temple Pilots), and the 2000’s (e.g., The Black Keys, Royal Blood, Muse). I play bass guitar and sing lead on some of the songs. We don’t have a regular place that we play, but we are always looking for gigs.
Tell us what a normal jam session looks like with your band when you’re not performing? Are you guys having a few social drinks or is it all business?
Our rehearsals are pretty focused. We usually will work through our sets (we have five sets of about 12-15 songs each, plus some reserve songs we can plug in), or focus on some songs that we still need to tighten up. What I love about this band is that there are no egos. We genuinely have fun, even when we don’t have an audience. We’re all in our 40s, except our drummer, who is in his 50s. We all have full-time jobs outside of The Circuit Benders. We just love to play music for people and are under no illusions about getting signed or touring or any of that. As for the social drinks, we have been known to toss back a brew after our rehearsals :).
What is the most embarrassing thing that’s ever happened to you? Don’t hold back!
A few embarrassing things I have had happen while playing on stage. One time, I was rocking out to a song, and my cable popped out of my bass mid-song. So, I had to casually reach down and plug it back in, hoping no one would notice. Probably my biggest embarrassment, though, happened at my wedding. I wore an all-white tuxedo. When I went to the tuxedo rental place, the clerk told me I was supposed to wear black socks. So, stupid me was out there dancing with my black socks and white tux. My wife still teases me about that to this day.
Describe your absolute perfect day.
That’s a really tough question. I’ve had a whole lot of perfect moments – vacations with my wife, playing my bass in front of people, winning a flag football championship, or even just chilling at home with a book in my hand and my cat on my lap. I guess the perfect day would be one where I can do all of that. Either that or a day when I don’t have to do thrusters at CrossFit. LOL.
Would you rather have, more time or more money? Why?
I would much rather have more time. Money is essential for paying bills, putting food on the table, etc., but it’s not the key to happiness for me. As long as I have enough to be able to do the things I want to do, see the places I want to see, etc., I’m good.
Time, however, is a precious commodity. Having time to spend with my family, with my bandmates, with my friends, on the flag football field, and at CrossFit, those moments provide precious memories. Who wouldn’t want more time for that?
“Long Haul”
2 Rounds:
20 Push press (115/85)
30 Single dumbbell step-ups (24/20) (50/35)
40 Burpees
50/35 Calorie row
Recipe of the Week:
Need a super fast and easy dinner? Try out this sausage, potato, and pepper bake.
Ingredients:
5 large Yukon Gold potatoes, peeled and cut into 1-inch cubes
1 large sweet orange pepper, sliced
1 large sweet red pepper, sliced
1 shallot, chopped
4 garlic cloves, minced
1 tablespoon olive oil
2 teaspoons paprika
3/4 teaspoon salt
1/2 teaspoon dried thyme
1/2 teaspoon pepper
1 package (19 ounces) Italian sausage links
Minced fresh thyme, optional
Instructions:
1) Preheat oven to 400°.
2) Place the potatoes, sweet peppers, shallot and garlic in a bowl. Drizzle with oil. Sprinkle with seasonings; toss to coat. Spread evenly over a baking pan, leaving room for the sausage. Add sausage to pan.
3) Bake, uncovered, until a thermometer inserted in sausage reads 160° and vegetables are tender, 30-35 minutes. If desired, sprinkle with fresh thyme before serving.
“Cool Runnings”
20 Minute AMRAP:
100 Meter front rack KB carry (53s/36s)
15 Box jumps (30/24)
30 Sit-ups
10 Strict pull-ups
Tomorrow’s Forecast:
Friday’s workout calls for push press, step-ups, burpees, and rowing.
Throwback of the Week:
This is where the 2 o’clock “Bro Sesh” all got started. Enjoy this free ticket to the gun show.
Muscle Snatch
Build to a moderate set of 3
“Open WOD 11.1”
10 Minute AMRAP:
30 Double Unders
15 Power Snatch (75/55)
Tomorrow’s Forecast:
Thursday’s workout calls for front rack kettlebell carry, box jumps, sit-ups, and pull-ups.
Box Brief:
Bring A Friend Day is on Thursday!
Recovery of the Week:
#1 – Pendulum Stretch
Perform stretch for 30 seconds each arm. Complete 2 sets.
#2 – Kneeling Arm Raise
Complete 10 repetitions each side.
#3 – Clasped Hand Extensions
Complete 10 total repetitions.
“Thrill Ride”
4, 4-Minute Rounds:
400 Meter run
15 Toes to bar
Max wall balls (20/14)
2-Minute rest
Tomorrow’s Forecast:
Wednesday’s workout calls for snatch and double unders.
Question of the Week:
What is your favorite item you’ve bought this year?
“Burpee Add On”
21 – 15 – 9
Handstand push-ups
Deadlifts (225/155)
Bar facing burpees
Tomorrow’s Forecast:
Tuesday’s workout calls for running, toes to bar, and wall balls.
Box Brief:
Bring A Friend Day is on Thursday!
On Friday, March 13th at 10 am we will host this years Maltz Challenge. This year we have the privilege of honoring SFC Ryan Savard, U.S. Army, assigned to Headquarters and Headquarters Company, United States Army Special Operations Command at Fort Bragg, N.C.. Ryan made the ultimate sacrifice on October 12, 2012 during combat operations, in support of Operation Enduring Freedom. I had the privilege to speak with Ryan’s family members and I was able to learn a little about Ryan. During our conversation, his family told me Ryan had a favorite quote. This quote helps define and understand the amazing man and hero Ryan was. “The size of a man is determined by the size of what makes him angry.” Ryan was selfless and a true hero. Our obligation now is to honor his life by keeping him in our hearts and minds.
Quote of the Week:
“Great minds discuss ideas; average minds discuss events; small minds discuss people.”
Eleanor Roosevelt
