WOD

Pause Back Squat + Back Squat
Build to a heavy complex

“Get Low”
7 Minute Ladder:
3/3, 6/6, 9/9, etc…
Back squat (135/95)
Lateral barbell burpees

Tomorrow’s Forecast:
Wednesday’s workout calls for slam balls, push-ups, and box jumps.

Question of the Week:
If you won the lottery, what would you buy first?

Box Brief:
The Habitap Challenge is right around the corner (February 10th) and they have one more feature that we are MOST excited about.

The Community Page!

Support, Accountability and Motivation – all in one place.

Your odds of success go through the roof when you’ve got friends alongside you – and you’ll take full advantage of this.

Habitap lets you easily create and join custom communities where your friends will keep each other accountable and motivated every step of the way.

Plus, their private Facebook group is home to a supportive community. View recipes, ask questions, and join other like-minded participants who are ready to change their health for good. Remember, you’re not in this alone.

When registration goes live, use the discount code: apollo2020

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

“Saving Grace”
In Teams of 3 (30-minute cut-off)
3 Rounds:
60/50 Calorie row
50 T2B
In Time Remaining:
30 Clean and jerks (95/65)
30 Clean and jerks (115/85)
30 Clean and jerks (135/95)
30 Clean and jerks (155/105)
30 Clean and jerks (185/135)
30 Clean and jerks (205/145)

Tomorrow’s Forecast:
Tuesday’s workout calls for squats and burpees.

Quote of the Week:
“Life is 10% what happens to us and 90% how we react to it.”
Dennis P. Kimbro

Box Brief:
The Habitap Challenge starts on February 10th and if you’re not excited yet, I’m sure you will be after hearing about the Habit Tracker and Stats page.

Within your online dashboard, you’ll be able to log your progress as you go.

Consistency is critical to lasting success. That’s why the built in Habit Tracker is your most powerful ally during the challenge. You’ll receive daily reminders to log your progress and build momentum through small, daily wins.

Data is everything – and you’ll see it all at a glance.

Numbers are crucial during your health journey – they tell the whole story and leave nothing to chance.

Habitap’s statistics eliminate all guesswork by showing you exactly where you’re strongest and where you’re struggling the most. Visual trends help you identify and track your performance while letting you zero in on where you need to make adjustments.

When registration goes live, use the discount code: apollo2020

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

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.