Nicole S
Box Brief:
The Sunday Blog is at it again! I love this opportunity each weekend to provide thought provoking information. Today we’re going to talk about developing your “core” and the benefits. There is often confusion on what muscles are even involved when we talk about our “core.” This week’s article will clarify what muscle are involved and how we can improve it. As always, I hope you guys enjoy!
Mike E
Clean & Jerk:
Build to 1 rep max
“Clean Shave”
For Time:
15 Power cleans (135/95)
15 Bar facing burpees
15 Shoulder to overhead (135/95)
15 Bar facing burpees
15 Clean and jerks (135/95)
Box Brief:
As a community we’ve noticed a great desire to improve our gymnastic ability. Due to this we’re very excited to announce the creation of our very own gymnastic progression routine. The movements included are strict ring dips, strict handstand push-ups, strict pull-ups, and strict muscle-ups. To go along with a comprehensive spreadsheet we will also be including videos explaining each progression. We can’t wait to see you each become gymnastic ninjas!
Click Progression Videos or Progression Excel Spreadsheet for everything you need. Of course, if you have any questions, please ask any of your amazing coaches.
Brimhall
Brandi
“Freezer Burn”
10 Minute AMRAP:
20 Wall balls (20/14)
10 Strict pull-ups
5 Rounds:
:20 Max Russian twist
:40 Slow sit-ups
Box Brief:
Today is Bring a Friend Day!
Congrats to Pat Arsen for being the January Member of the Month at Apollo! Scroll down to learn more about Pat.
Congrats on being our January 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?
It is truly an honor! Ok Hold The Tears Back.
Being Dad & Husband. Why? Because it’s the hardest thing you’ll ever do but also the most rewarding thing you will ever do.
What brought you into Apollo and keeps you coming back?
Andria did. She made the choice to join and I thought what the heck I keep hearing the weights bang from across the street and said that’s exactly what I need to get a break from this madness and I’m fat. Win win
What makes me come back is the fear of starting over! Never felt better and couldn’t be around a better group of misfits than the 8:30 crew.
For those that don’t know, you own Labella’s Pizzeria with your wife Andria. Whenever we have a fundraising event at Apollo you always donate your time and food to everyone attending. Why is helping others so important to you?
Because there’s never a wrong time to do the right thing. The Apollo events have meaning and their year around not just the holidays. I lost a brother in 2008 and my outlook on life changed. Giving is so simple and staying humble during your walk makes it that much better. Helping others helps me.
If you could be any super hero, who would it be? What would you do with this new power?
Greg Glassman the Crossfit Supreme Leader. I would create workouts that would make the 2 o’clock bro club cry everyday, including Sundays. I would be a ruthless dictator.
If you could create a workout for everyone at Apollo to do, what would it be?
Being the supreme dictator that would mean I don’t have to do it. So it would be a multiple rounds of Thursters, burpee box jumps and lunges. But if I had to I love the mix of movement workouts like cleans, running and pull-ups.
Would you rather bungee jump from the Empire State Building or go snorkeling in Hawaii?
We’ll I’ve done scuba diving in Maui (something I highly recommend) so the Empire State Building bungee jump would be awesome!
If you could go on “America’s Got Talent”, what would you showcase?
That’s just terrifying in itself! Have ya seen my handstand walk or attempts? Maybe my mad pizza skills. Who could hit the buzzer on that?
Pat A
Rachel
For Time: Teams of 2
40 Rounds
100 Meter row sprints
Athletes switch after a full 100-meter row is complete. The rower must be reset after each 100-meters.
Box Brief:
Bring A Friend Day is this Thursday!
Collette
Welcome to Apollo!
“Smooth Criminal”
3 Rounds:
0:00-2:00 – 400 Meter run + Max double unders
2:00-3:00 – HSPU
3:00-4:00 – Hang power snatch (75/55)
4-minute rest
Box Brief:
Christmas came late!! We are putting many of our old shirts on clearance for $12!!! Lets clear the rack and bring in the new year. Sale starts tomorrow.
Bring A Friend Day is this Thursday!!!
Lino
Tetley
“17.2”
12 Minute AMRAP:
2 Rounds:
50 Foot walking lunge (50s/35s)
16 T2B
8 Dumbbell power cleans (50s/35s)
2 Rounds:
50 Foot walking lunge
16 Bar muscle-ups
8 Dumbbell power cleans
Box Brief:
Nutrition challenge registration closes Monday night! We only have 10 spots left, so register quick. Be sure to click here to sign-up. Today begins our education week. Be sure to watch for our live Q&A Monday night at 6pm on our Challenge private Facebook groups page.
Bring A Friend Day is this Thursday!!!
Rick & Jenna
Jamie
Box Brief:
The Sunday blog is back from the holidays and feeling good! I went a little off the beaten path of our regular websites for this week’s blog. It’s a simple article reinforcing the fact that higher intensity exercise has many benefits. Want to live long and prosper? No need to change a thing, continue to workout with intensity and you’re on the right track. Hope you all enjoy today’s article!
OJ
Nicole, Sonia & Mel T
“Mad Dog 20/20”
10 Rounds:
20 Seconds max T2B, 20 Seconds rest
20 Seconds max ring dips, 20 Seconds rest
20 Seconds max Deadlifts @ BW, 20 Seconds rest
20 Seconds max HSPU, 20 Seconds rest
Box Brief:
Registration is live for our 6 Week Nutrition Challenge!!! There is no better time than right now to make a change. With the support of your entire Apollo Community, your bound to succeed. If you’re on the fence, I say go for it!! We take a ton of pride in anything we work on. This challenge is no different. Our team has worked very hard to give you an amazing 6 weeks to start 2018 on the right track. Click here to sign up. Scroll to the bottom of the link to register.
Only one class Saturday at 9am followed by our annual goal setting meeting. Let’s get together and set some goals for the new year! Our aim is to teach how to create a goal and provide some great tips to help you achieve them. See you at 10!!
Chris G
