WOD

“Bur-please”
20 Minute AMRAP:
400 Meter run
Max unbroken muscle-ups
Burpees
Perform 2x the amount of muscles-ups completed as burpees at the end of each round.

Tomorrow’s Forecast:
Wednesday’s workout calls for back squat, rowing, step-ups, dumbbell snatches, and wall balls.

Box Brief:
Our Stocking Exchange is on Thursday!! Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Question of the Week:
Would you rather spend Christmas at home or in another country?

Deadlift
Build to a heavy set of 5

“Spineless”
For Time:
25 Deadlifts (185/135)
30 Sit-ups
20 Deadlifts
30 Sit-ups
15 Deadlifts
30 Sit-ups
10 Deadlifts
30 Sit-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for running, muscle-ups, and burpees.

Box Brief:
Our Stocking Exchange is on Thursday!! Our 6:30 and 7:30 pm classes will be canceled to accommodate.

No weightlifting clinic this week. Our next clinic will be on Saturday, January 4th at 11 am.

Quote of the Week:
Live as if you were to die tomorrow. Learn as if you were to live forever.
Mahatma Gandhi

“Golden Girls”
For Time:
150 Double unders
150 Sit-ups
100 Wall balls (20/14)
50 Burpee pull-ups

Recipe of the Week:
This week we have a tasty looking Sheet Pan Chicken Fajitas.

Ingredients:
1 Lb boneless, skinless chicken breast, (cut into strips)
1 red bell pepper, (seeds/stem removed, sliced)
1 orange bell pepper, (seeds/stem removed, sliced)
1 yellow bell pepper, (seeds/stem removed, sliced)
1 red or white onion, (sliced)
1/4 cup olive or avocado Oil
1 teaspoon chili powder
1/2 teaspoon cumin
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon cayenne, (optional)
1/2 teaspoon smoked paprika
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon ground pepper

Optional Ingredients:
1-2 avocados
1-2 limes
cilantro

Instructions:
1) Preheat oven to 400ºF
2) In a large bowl, toss all ingredients together. Transfer to a greased, rimmed baking sheet.
3) Bake for 15-20 minutes or until the chicken is cooked through. (time will vary depending on thickness of chicken)
4) optional Broil on high the last 2-3 minutes to get a little golden brown on the chicken and peppers.
5) Serve with tortillas, over rice, quinoa or over cauliflower rice.
Extras: Avocado, limes, cilantro and pico de gallo.

“Little Dipper”
18 Minute AMRAP:
400 Meter row
20 Push press (115/85)
200 Meter run
2 Rope climbs

Tomorrow’s Forecast:
Friday’s workout calls for double unders, sit-ups, wall balls and burpee pull-ups.

Throwback of the Week:
2015 Maltz Challenge memorial push-ups.

“Tip Toe”
4 Rounds:
21 HRPU
15 T2B
9 Deadlift (275/185)

Tomorrow’s Forecast:
Thursday’s workout calls for rowing, running, push press, and rope climbs.

Box Brief:
Bring A Friend Day is on Thursday!

Recovery of the Week:
Stretch #1 – Quad Stretch From The Ground
Spend 1 minute on each leg
Stretch #2 – Seated Lat Stretch
Hold stretch for 15 seconds each side. Perform 3 total sets.
Stretch #3 – Child’s Pose On Forearms
Perform this stretch for 1-2 minutes.

Thrusters
5 – 5 – 5 – 5 – 5

5 Rounds:
12 Seconds Front Squats (135/95)
48 Seconds Air Squats (slow)

Tomorrow’s Forecast:
Wednesday’s workout calls for hand release push-ups, toes to bar, and deadlifts.

Box Brief:
Bring A Friend Day is on Thursday!

We are super excited to announce our 2nd Annual Apollo Stocking Exchange! Come in and grab a stocking and fill it up with whatever presents you want to give to a random Apollo member ($20-$30 range) and we will hang it on our wall. On Thursday, December 19th at 6:30 pm we will have a Christmas party at Apollo where we exchange stockings with random members and drink some hot chocolate. This is a great opportunity to meet new people and have fun with your Apollo friends. So grab a stocking, fill it with presents and let’s have a great time drinking some hot Chocolate on the 19th! Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Question of the Week:
What is your favorite Christmas movie?

“Bam Bam”
5, 4-Minute AMRAPs
30/20 Calorie row
30 KBS (53/36)
Max 10 Meter shuttle runs
4-minute rest

Tomorrow’s Forecast:
Tuesday’s workout calls for a thruster strength session.

Quote of the Week:
How wonderful it is that nobody need wait a single moment before starting to improve the world.
Anne Frank

Box Brief:
Vegetable Challenge starts tomorrow!! Print out the checklist to put it on your fridge and start prepping.

Congrats to Patty for being the December Member of the Month at Apollo! Scroll down to learn more about Patty.

Congrats on being our December Member of the Month!!! This is one of the most prestigious titles anyone has been given. What is another title of yours that means a lot, and why?
Why thank you, I feel honored! I’d have to say there are two titles that mean a lot to me. First being mom, and second, Ms. Munch (being a teacher and all). I’ve always loved being around kids, I have my daughter (18) and now two step-daughters (8 and 11) that mean so much to me. Also, being a teacher I am able to, hopefully, help other children to learn and help them in difficult years of their life (teaching middle school is more than just teaching content).

You recently got engaged. Congratulations! Everyone loves a good romance. What did you and Richard do on your first date and was it love at first sight?
Kind of, the first time we met it was love at first sight for Richard for sure! He was so blinded by love I ended up having to drive him home that night! He also followed me into the women’s bathroom and the bartender saw and came in to kick him out. Was a very interesting evening! Those close to me know this story already! Ha ha ha! This all happened while I was out having a few drinks with some teacher friends back in October 2016, and have been happily together ever since!

For those that don’t know, you have been struggling with severe back pain for years. What I admire about you is that you don’t let it get in the way of your life. You attend classes at Apollo 4-5 days a week and are always going for hikes or long runs. What makes you so resilient?
I refuse to let it stop me from having fun. I actually love being outdoors and physically active, so I do what I can, and modify what I can’t. It is very frustrating now that I can’t lift as heavy as I used to, and struggle picking up a barbell from the ground, but it is still a great workout with the modifications you recommend. Plus, my back feels worse when I am lazy, I need to move to loosen up.

If you could create a workout for everyone at Apollo to do, what would it be?
I think running a 5k with a wall ball would be awesome! Kidding! I’d hate that! I really like a long burner sometimes, like a 30-40 min AMRAP with a bunch of different movements sometimes. Maybe something like:
30-40 Min AMRAP
200m Run
5 Pull-Ups
10 Push-Ups
15 Box Jumps
20 Sit-Ups

Would you rather go back to age 5 with everything you know now or know now everything your future self would learn? Why?
I would definitely like to go back to being 5 with all the knowledge I have now. There isn’t a whole lot I would like to change, I love my life, but I would for sure know to avoid injuring my back in 2013, and would not have needed surgery. That one piece of knowledge would make a world of difference to me!

If you could go on “America’s Got Talent”, what would you showcase?
I would probably do great as a comedian imitating middle schoolers. Middle schoolers be like…..

What are your top three most used emojis?
The crying laughing emoji is my first, then the basic smiley face one, following by the kissing emoji. Gosh, I’m basic!

Overhead Squats
Build to a heavy single

“Double Jointed”
16 Minute AMRAP:
50 Double unders
15 OHS (95/65)
10 Bar over burpees

Recipe of the Week:
This week’s recipe is baked salmon with chimichurri sauce and sliced red potatoes. Enjoy!

Ingredients for the salmon & potatoes:
1 1/2 pounds salmon
2 pounds red potatoes
1 tsp cumin
1 1/2 tbsp olive oil
Kosher salt
Ground black pepper

For the chimichurri:
1 cup fresh cilantro leaves and tender stems, tightly packed (about 1 large bunch)
1 cup fresh parsley leaves and tender stems, tightly packed (about 1 large bunch)
2 green onions (tops only)
1 garlic clove
1/2 cup Olive Oil
1 tablespoon red wine vinegar
1 tablespoon fresh lemon juice
1/2 teaspoon Oregano
1/4 teaspoon kosher salt

Instructions:
1) Preheat the oven to 450F.
2) Slice 2 pounds red potatoes into thin rounds.
3) In a large bowl, mix them with 1 1/2 tablespoons olive oil, 1 teaspoon cumin, 3/4 teaspoon kosher salt and a few grinds of black pepper.
4) Line a baking sheet with parchment paper and place the potatoes in an even layer on top. Roast the potatoes for about 35 minutes total, until golden brown, stirring halfway through.
5) Generously sprinkle the salmon with kosher salt and fresh ground black pepper. Place it on a parchment-lined baking sheet.
6) At the 20 minute mark bake the salmon for about 10-15 minutes until flaky and just cooked; test it with a fork to assess doneness. Watch the salmon to make sure not to overcook; the timing can vary based on the thickness of the salmon and variations between ovens.
7) Meanwhile, make the chimichurri: Slice off the tops of the green onions. In a blender, blend all ingredients until a smooth sauce forms, (if necessary, stop and mix the ingredients to allow them to fully blend).
8) To serve, drizzle the salmon with chimichurri, and serve with potatoes.