“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
Deadlift
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
Chinese Plank
Accumulate 5 Minutes
Tomorrow’s Forecast:
Wednesday’s forecast calls for push press, and slam balls.
Question of the Week:
Would you rather be fluent in all languages or be a master of every musical instrument?
“2011 Games Finale”
3 Minute AMRAP:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)
1-minute rest
6 Minute AMRAP:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)
2-minute rest
For Time:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)
Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts and core work.
Quote of the Week:
“If you want to live a happy life, tie it to a goal, not to people or things.”
Albert Einstein
