WOD

Josh M

5 Rounds:
5 Squat clean thrusters (135/95)
10 C2B pull-ups

Box Brief:
The weightlifting clinic is back this Thursday at 6:30pm.  The cost is $20.  Sign up sheet will be posted at the whiteboard.

Talon

Box Brief:
Welcome to the Sunday blog!  I’m very excited about the week’s topic.  We’re going to be discussing the importance of patience and time.  It’s very common in today’s society to expect results quickly from ones actions.  As it pertains to Crossfit this is rarely the case.  It’s very important to realize that you have to be patient with your goals.  Whether it’s performance related or you just want to look good during pool season it all takes time.  You may not see the results as soon as you want them.  But if you continue to work hard and stay consistent no goal is outside of your reach.  This week’s article titled “The Power of Patience” elaborates on this amazing virtue.

I think most of us can agree that steak is amazing and should be eaten at every meal.  Thanks to Nick Massie and his creative meal ideas we have one more way to enjoy steak. Hope you guys like NY Strip with Crab Salad and Braised Beet Greens.

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Allie & Patty

20 Minute Ladder:
1 Power clean (205/145) + 1 Muscle-up
2 Power clean (205/145) + 2 Muscle-up
3 Power clean (205/145) + 3 Muscle-up
Continue adding one repetition to each movement each round

Box Brief:
Thanks to everyone who brought their friends yesterday!  It was a lot of fun.

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3 Rounds: Teams of 3
100 Bench press (135/95)
100 Calorie row

Box Brief:
(Insert witty remark here reminding you to stretch.)

Mr. LaFancy

Travante

Deadlift
5 – 5 – 5 – 5 – 5

Box Brief:
Bring a Friend Day is just one short day away!

Coach David leaves tomorrow for the next two months with his fiance.  They are engaged to be married on October 1st in North Carolina.  Congratulations and safe travels!

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Hunter

“Karen”
150 Wall Balls (20/14)

Box Brief:
This Thursday is Bring a Friend Day!

Diana, Erica & Breon warming up!

Cameron

On the Minute for as Long as Possible:
7 Pull-ups
6 Burpees
5 Power Snatch (75/55)

Box Brief:
Congrats to Angie Forbes for being July’s Member of the Month at Apollo! Scroll down to learn more about Angie.

Angie Forbes

Angie Forbes! Congratulations! You are the July Member of the Month. If you could play a victory song for this announcement, what would you choose?  
For some reason the song “The Final Countdown” by Europe immediately came to mind.  Pretty sure it’s not even about victory but that beat just popped into my head.

You have been killing it lately at the gym! You’ve come such a long way from where you began. What motivated you to start CrossFit in the first place?
I was complaining to my husband [at the time he was just my boyfriend] that I wasn’t seeing the results I wanted from my exercise regimen.   At the time that included running/cycling/random weight machines so he encouraged me to try out CrossFit.   I have to say in the beginning I was very intimidated by a lot of the people at that gym in Tucson and it took almost a year before I finally committed to it.  But right away I noticed results from CrossFit which motivated me to continue and at the same time I made some really great friends.

One of the most infamous CrossFit workouts is called “Angie”. If you could rewrite the workout from scratch, what would it be?
I would love to rewrite that workout, because that one is terrible.  I would change it to an AMRAP with a combination of deadlifts, box jumps, and either running or double unders, all of my favorite movements.

If you could only have one meal for the rest of your life, what would it be?
Dang, that’s a hard question because I love food…..which is one reason why I workout.  But if I had to choose I would probably go with pizza.  I just got back from Italy and had some of the best pizza and ate it almost everyday while I was there.

Would you rather be 3 feet taller, or 3 feet shorter?
Definitely 3 feet taller, wall balls and toes to bar would become a lot easier I would think and I wouldn’t have issues with reaching the top shelf.

It’s a zombie apocalypse and you can choose only one weapon to protect yourself. Would you use a gun, sword or a bow and arrow?
Sword.  Bullets would run low and a gun causes a lot of noise which I’ve learned from watching the Walking Dead would attract more zombies.  I would be nervous about losing the arrows as well.  I would just have to get used to getting zombie juice on me and being up close and personal with them.

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Box Brief:
Are you guys ready for this Sunday’s article?!  This week’s topic is about muscle cramps.  We’ve all had cramps and most likely tried to alleviate this condition through hydration.  Contrary to popular belief hydration does not help relieve the onset of cramps.  Drinking and excess of water or your favorite sports drink is being proven to actually worsen the symptoms.  What researchers are discovering is that low blood-sodium levels in your body are the culprit.  Today’s article titled “Brain Cramps?” will help dispel some of the common myths associated with muscle cramps and dehydration.

I’ve been looking for something different for my breakfast since starting my macro prescription.  Nick Massie has a Chorizo Plantain Breakfast Pie that will be perfect for meal prepping.  I’ll be making it tonight, hope you guys enjoy!