WOD

“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.

“Hardcore”
5 Rounds:
200 Meter run
20 KBS (53/36)
200 Meter run
1 Minute plank

Tomorrow’s Forecast:
Friday’s workout calls for overhead squats, double unders, and bar over burpees.

Box Brief:
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. 

Throwback of the Week:
Halloween WOD 2013. I’m still trying to figure out how they worked out in these costumes.

3 Position Power Clean
Build to a heavy complex

“Power Bar”
For Time:
10-9-8-7-6-5-4-3-2-1
Power clean (135/95)
1-2-3-4-5-6-7-8-9-10
Ring dips

Tomorrow’s Forecast:
Thursday’s workout calls for running, ketttlebell swings, and planks.

Recovery of the Week:
Stretch #1 – Glute Stretch
Perform stretch for 1 minute on each side. If you’re feeling a stretch in your back then move your butt further away from the wall.
Stretch #2 – Rolling Quads
Spend 30-60 seconds on each leg. Manage the pressure you’re creating, it should not be painful.
Stretch #3 – Active Knee Bend
Perform 10-15 repetitions each leg

“Four Loko”
4 Minute AMRAP:
16 DB lunges (50s/35s)
16 C2B pull-ups
16 Box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
16 DB lunges (50s/35s)
16 T2B
16 Box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
16 DB lunges (50s/35s)
16 Pull-ups
16 Box jump overs (24/20)

Tomorrow’s Forecast:
Wednesday’s workout calls for power cleans and ring dips.

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Question of the Week:
Would you rather go back to age 5 with everything you know now or know now everything your future self will learn?

“Old MacDonald”
20 Minute AMRAP: teams of 2
Station 1
Row
Station 2
30 Sit-ups
200 Meter farmers carry (53s/36s)
Partners switch stations once a full round of station 2 has been complete

Tomorrow’s Forecast:
Tuesday’s workout calls for lunges, box jump overs, pull-ups, toes to bar, and chest to bar.

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Quote of the Week:
The more you talk about negative things in your life, the more you call them in. Speak victory not defeat.
Joel Osteen

“Turkey WOD”
40 Minute AMRAP: teams of 3
Athlete 1 – 800 Meter run w/wall ball (20/14) = 25pts
Athlete 2 – Gymnastics
Athletes 3 – Barbell
Gymnastics
20 Sit-ups = 2pts
1 Rope climb = 5pts
8 Pull-ups = 5pts
15 Push-ups = 5pts
20 KBS = 10pts
30 Air squats = 10pts
Barbell
Deadlift (95/65) = 1pt
Power clean (95/65) = 2pts
C&J/Snatch (95/65) = 3pts
Thruster (95/65) = 3pts

Throwback of the Week:
A few years ago during the CrossFit Open we had the gym compete against each other through some extra credit tasks. Below are some highlights.

Bench Press
5 – 4 – 3 – 2 – 1

“Death By 10 Meter Sprint”
Each minute on the minute add 1 more 10 meter sprint. Continue until you can no longer complete the number of reps prescribed in under a minute.

Recovery of the Week:
Stretch #1 – Prone Active Leg Lift
Hold the lift for 10 seconds completing 5 repetitions each leg.
Stretch #2 – Prayer Stretch w/Foam Roller
Perform 5 deep breaths during the stretch, afterwards come up and reset. Repeat one more time.
Stretch #3 – Open Book Stretch
Hold the “open” position for 10 seconds and then return to neutral. Perform 5 repetitions on each side.