WOD

Hang Power Snatch
Heavy set of 3

“Castaway”
For Time:
100 Air squats
50/35 Calorie row
25 Hang power snatch (115/85)

Box Brief:
Come to our Habitap Kick-off Meeting this Saturday at 10:45 am. We will go over everything you need to know about the upcoming 10-week challenge and give you a live demo of your online dashboard. We will answer any questions you have to ensure you’re ready to crush it. See you then!

Recipe of the Week:
This week’s recipe is Chipotle Turkey Apple Chili. It’s perfect for the cold weather we’re expecting next week. Below I’ve listed slow cooker and stove top instructions depending on time constraints. Enjoy!

Ingredients:
1 tablespoon olive oil
1 small yellow onion, chopped
1 teaspoon kosher salt, divided
2 pounds dark meat ground turkey
2 cloves garlic, minced or finely grated
2 teaspoons ground cumin
1 teaspoon mild chili powder
1 teaspoon cinnamon
1-2 chipotle peppers in adobo sauce, chopped
1 (15-oz) can tomato sauce
8-oz chicken broth
1 cup apple cider
2 medium apples (any kind), cored and chopped
1 bay leaf
Juice of 1 lime
Chopped scallion and cilantro for serving (optional)

Slow Cooker Instructions:
1) Heat the olive oil in a medium pan over medium heat. Add the onion and cook, stirring often until soft, about 8-10 minutes. Add the turkey, sprinkle with 1/4 teaspoon salt, and cook until browned, stirring often, about 5-8 minutes.
2) Add the cooked onion and turkey, along with the, garlic, cumin, chili powder, cinnamon, chipotle peppers, remaining salt, tomato sauce, chicken broth, apple cider, apples, and bay leaf to a 6-quart slow cooker, stirring until well combined.
3) Cover and cook on high for 4-5 hours or low for 6-7, or until the onions and apples are very soft.
4) Uncover and add the lime juice. Taste and add additional salt or lime juice if desired. Serve with scallion and cilantro if you like.

Stove Top Instructions:
1) Heat the olive oil in a medium pan over medium heat. Add the onion and cook, stirring often until soft, about 8-10 minutes. Add the turkey, sprinkle with 1/4 teaspoon salt, and cook until browned, stirring often, about 5-8 minutes.
2) Add the garlic, cumin, chili powder, cinnamon, and chipotle pepper, stirring to combine. Cook 1-2 minutes, stirring often.
3) Add the tomato sauce, chicken broth, apple cider, apples, and bay leaf, stirring to combine.
4) Cover and bring to a boil, then reduce to a simmer. Simmer, covered, for 20-25 minutes, or until the apples have softened. Remove the lid and simmer to thicken, if desired.
5) Uncover and add the lime juice. Taste and add additional salt or lime juice if desired. Serve with scallion and cilantro if you like.

“5k Row”
For Time:
Row 5000 Meters

Bench Press
5 – 5 – 5 – 5 – 5

Tomorrow’s Forecast:
Friday’s workout calls for hang power snatch, air squats, and rowing.

Box Brief:
The 10-Week Habitap Challenge is coming! Here are a few dates to keep in mind as we get ready to start:
February 1st @ 10:45 AM – Kick-off Meeting
February 3rd – Registration Opens!
February 10th – Challenge Begins!

Throwback of the Week:
A few years ago Chad’s lovely yellow truck was decorated during Halloween without him knowing. He had his suspicions but couldn’t figure out the culprits. Later this picture and those responsible popped up on the members page. None other than Janielle, Julie and Kristi!

“Crash Test”
For Time:
1 Mile run
30 Deadlifts (245/165)
45 Lateral barbell burpees

Tomorrow’s Forecast:
Thursday’s workout calls for rowing and bench press.

Box Brief:
Come to our Habitap Kick-off Meeting this Saturday at 10:45 am. We will go over everything you need to know about the upcoming 10-week challenge and give you a live demo of your online dashboard. We will answer any questions you have to ensure you’re ready to crush it. See you then!

Recovery of the Week:
Stretch #1 – Couch Stretch
Spend 1 minute on each leg.
Stretch #2 – Hip Half Circles
Complete 3-5 reps on each side
Stretch #3 – Figure Four Stretch
Hold the stretch for 30 seconds per side. Perform 2 sets.

“Upper Crust”
For Time:
50-40-30-20-10 – Double unders
20-16-12-8-4 – Hand release push-ups
10-8-6-4-2 – Strict chest to bar pull-ups

Tomorrow’s Forecast:
Wednesday’s workout calls for running, deadlifts, and burpees.

Question of the Week:
Would you rather live without music or without television?

Box Brief:
Let’s have some fun!

For the month of February the A.M. classes (before 1:00 p.m.) will pit themselves against the P.M. classes (after 1:00 p.m.) in an effort to accumulate minutes in a plank position.  The winners will get a treat after a wod during the first week in March.
The rules:
1) The plank must be either a side plank or a forearm plank as demonstrated in the graphic below.
2) No piking or dipping (butt above or below shoulders)
3) These must be done at Apollo.
4) You need to inform a coach or staff when you are going to do them
5) Let the coach/staff know what you got and log your minutes (no seconds) on the sheet at the front desk.
6) Have fun and encourage each other.

“Fight or Flight”
20 Minute AMRAP:
Wall balls (20/14)
KBS (53/36)
Sit-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for double unders, hand release push-ups, and pull ups.

Quote of the Week:
“Progress is impossible without change, and those who cannot change their minds cannot change anything.”
George Bernard Shaw

Box Brief:
During the Habitap Challenge you will have plenty of help along the way to ensure your success over the 10-weeks.

When you login you’ll have access to some pretty cool features like your User Dashboard.

At a glance you can access daily lessons, log habits and connect with friends.

Sometimes even simple things can be hard to implement. That’s why Habitap gives you the tools to be successful. Each day you’ll be motivated, educated and inspired with a short lesson full of tips and tricks to help you be more successful as you start to build new healthy habits.

Challenge starts on February 10th!

When registration goes live, use the discount code: apollo2020

For now, check out their website for more details: https://www.habitap.com/

Pausing Front Squat + Front Squat
Build to a heavy complex

“Heavy Heart”
5 Rounds:
50 Double Unders
7 Front Squats

Recipe of the Week:
Today’s recipe is perfect for lunches throughout your week. My plan is to cook double the prescribed amount on Sunday night for dinner. And then use the rest for lunch during the week. I hope you enjoy this delicious looking Pork and Broccoli Grain Bowl.

Ingredients:
1 medium pork tenderloin (about 1 pound)
3 cloves garlic, grated
1 1/4 teaspoons dried oregano
1 1/4 teaspoons ground cumin
Kosher salt and freshly ground pepper
1 large sweet potato, peeled and cut into 3/4-inch pieces
3 cups broccoli florets (about 8 ounces)
3 tablespoons extra-virgin olive oil
3/4 cup quinoa
Juice of 1 orange
1 tablespoon red wine vinegar
1/4 teaspoon red pepper flakes

Instructions:
1) Position racks in the upper and lower thirds of the oven; preheat to 450 degrees F. Halve the pork tenderloin crosswise, then halve lengthwise. Rub two-thirds of the garlic into the meat along with 1 teaspoon each oregano and cumin and a generous pinch each of salt and pepper. Set aside 10 minutes.

2) Toss the sweet potato and broccoli in a large bowl with 1 tablespoon olive oil, the remaining 1/4 teaspoon cumin, 1/2 teaspoon salt and a few grinds of pepper. Spread in a single layer on a baking sheet and roast on the upper oven rack, stirring once, until lightly browned and tender, about 25 minutes. Meanwhile, cook the quinoa as the label directs.

3) While the vegetables and quinoa cook, heat 1 tablespoon olive oil in a large ovenproof skillet over medium-high heat. Add the pork and cook until browned, about 5 minutes. Flip the pork and transfer the skillet to the lower oven rack. Roast until a thermometer inserted into the center registers 140 degrees F to 145 degrees F, about 5 minutes. Transfer to a cutting board.

4) Stir the orange juice, vinegar, red pepper flakes, remaining garlic, 1 tablespoon olive oil and 1/4 teaspoon oregano in a small bowl; season with salt and pepper. Divide the quinoa and vegetables among bowls. Slice the pork and add to the bowls. Drizzle with the orange sauce.

“Group Hug”
18 Minute AMRAP:
Partner A
Row for calories
Partners B & C
100 KBS (53/36)
100 Sit-ups
100 Meter bear crawl

Tomorrow’s Forecast:
Friday’s workout calls for front squats and double unders.

Box Brief:
We are just a few weeks from the start (February 10th) of our next Habitap Challenge! It’s coming so fast but we can’t wait to get started.

So how does it all work?
————
10 Weeks, 7 Habits, 1 Step at A Time

Drastic lifestyle and diet overhauls don’t work. That’s why instead of doing everything at once, we focus on instilling 1-2 highly effective habits every two weeks. By keeping things small and manageable, Habitap sets you up for a health transformation that lasts long after the challenge ends.

Here’s what you can expect over the 10 week challenge:

Weeks 1 & 2 – Quality Foods + Happiness
You’ll eat from an approved food list and take mini-challenges that focus on improving your overall level of happiness. These two form a powerful combination that boosts your motivation, energy and overall quality of life.

Weeks 3 & 4 – Protein + Veggies
You’ll eat a prescribed amount of proteins and veggies based on a super simple hand measuring method. This makes it easy to fuel your body with what it needs the most.

Weeks 5 & 6 – Water + Sleep
You’ll build a strong sleep ritual and prioritize your water intake. This sets you up for nourishing, restorative sleep and healthy hydration levels that make a huge difference in your daily energy.

Weeks 7 & 8 – Exercise
Now that you’re feeling good, you’ll establish exercise routines that take things a step further. You’ll start small and choose from our recommendations in order to experience all the benefits that exercise brings you.

Weeks 9 & 10 – Finish Strong
No New Habits. Instead, you will continue to track your progress with a focus on improving the habits you’ve struggled with the most.
———-
On February 1st at CrossFit Apollo at 10:30 am, we will have a kick-off meeting to give you a walkthrough of your user dashboard and answer any questions you might have about the challenge.

Please let us know if you have any questions.

Throwback of the Week:
“During a 3:30 class years ago Parker and Jake decided I should be on their shoulders during the whiteboard discussion. I was always impressed with the 3:30’s ability to ignore those two.”
– Wes Gardner

“Mile High”
For Time:
800 Meter run
4 Rope climbs
600 Meter run
3 Rope climbs
400 Meter run
2 Rope climbs
200 Meter run
1 Rope climb

Box Brief:
This Thursday is Bring a Friend Day!

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

Recovery of the Week:
Stretch #1 – Active Lat Foam Rolling
Spend 1-2 minutes on each side.
Stretch #2 – Corner Stretch
Hold this stretch for 30 seconds. Perform 2 sets.
Stretch #3 – Pectoral Stretch
Perform 10 total repetitions, hold each rep for 5 seconds.