4:30pm crew
4 Rounds:
20 Ring push-ups
20 T2B
20 Meter walking lunge (53’s/36’s)
Box Brief:
We have many athletes competing in The Vegas Barbell Brodown this Saturday. The event starts at 9am and is being held at This IS Crossfit. Come out and show your support!
Tyler
11:30am crew
20 Minute AMRAP: teams of 3
10 Box jumps (24/20)
3 Shuttle runs
5 Burpees
3 Shuttle runs
Box Brief:
Congrats to Jake Burkett for being June’s Member of the Month at Apollo! Scroll down to learn more about Jake.
Jake Burkett
Jake you have finally made it to the big time! You’re Apollo’s Member of the Month!!! Now that you have accomplished one of your life long dreams, what’s next?
Ideally I’d like to win the lottery or somehow become independently wealthy so I can focus my attention on ASC events and help build the Apollo community! Eventually I think we could replace the Crossfit Games with the Apollo Games! Yeah… I could be the director! ”thejakeburkett” has a nice ring to it 😉
Many already know but you’re one of the co-founders of the Apollo Social Club (ASC). What inspired you to start organizing all of these great events?
I went through some personal challenges a couple years and had a void in my life as a result. I joined Apollo about a year later and immediately felt Apollo and crossfit starting to fill that void. If I wasn’t at work or at home with my daughter I was at Apollo or socializing with Apollo members. I really enjoy being active and spending time with likeminded people and figured this is a great group of people to spend time with. Originally ASC was going to be a men’s club but we (New Jake and I) did not want to exclude anyone! Looking back that was absolutely the right decision! All of the events we’ve planned are all things most people want to do…they just needed a handsome, charismatic person with an awesome personality to get the ball rolling 😉
Rumor is you’re retiring from the Air Force this year. First we’d like to say thank you for your service and congrats on such a huge accomplishment. Any plans after retirement?
If it’s true it’s not a rumor right 😉 I am retiring this December after 23 years and 23 days, December 9th to be exact and you all are invited. While I am looking at a couple of different second careers I am leaning heavily towards becoming a teacher. Teaching would allow me to continue to mentor and teach young folk and afford me maximum time with my daughter. As an additional bonus I could make the 2pm brodown WODs a regular occurrence during the summer months.
If you could be any super hero, who would it be? What would you do with this new power?
Captain America! I like that he has super powers but his powers are not so advanced that life would be boring. If I was Captain America I’d be able to get to know Scarlet Johansen on a personal level and probably end up marrying, her at her request! The first thing I would do with my super powers is take the top scores on all the white boards in Apollo followed closely by saving the world from Hydra.
If you could go on stage and throw down a line or two with an artist from any era, who would it be?
Vanilla Ice singing Ice Ice Baby! I don’t want to date myself but I remember when Ice Ice Baby was at the top of the charts and have attended one of his concerts! Still to this day, Ice Ice Baby is probably the only song I know all the lyrics to. Have you seen the movie Cool as Ice? “Drop that zero and get with the hero!” Highly recommend it!
Grizz
Strict Press
5 – 5 – 5 – 5 – 5
Pause Front Squat
2 – 2 – 2 – 2 – 2
Box Brief:
Bring a Friend Day is this Thursday!
Chris G.
Tony & Chad
For Time:
1000 Meter row
-then-
21 – 15 – 9
Deadlift (225/155)
Burpees
Box Brief:
It’s never too early in the week for stretching. Go ahead and limber up!
Bring a Friend Day is right around the corner! This Thursday to be exact.
Emmy
11:30am crew
15 Minute AMRAP:
50 Double unders
10 Thrusters (115/85)
10 C2B Pull-ups
Box Brief:
Bring A Friend Day is this Thursday!
On Saturday June 25th we have invited a nutritionist to come and give a 6 hour seminar that is free to members. Non members are welcome but it will be $20. Jason will be talking about prioritizing food quantity over quality. He will mostly talk about how to implement counting macros (carbs, proteins & fats) into your daily regimen and why its so effective.
Eddy
3:30 crew
Clean & Jerk
Find 1 rep max
For Time:
10 Clean & Jerk @70% of 1RM
8 Clean & Jerk @75%
6 Clean & Jerk @80%
4 Clean & Jerk @85%
2 Clean & Jerk @90%
Box Brief:
We have over 20 athletes competing in TeamFit in San Diego this Saturday. We will have plenty of updates on the Apollo Members page as the day goes on.
Just a reminder, there is no weightlifting clinic this weekend.
Hugh’s reactions to finishing Thursday’s workout with 4 meters to go!
Split jerk practice!
For Time:
2000 Meter row
At the 1st minute – 1 burpee
At the 2nd minute – 2 burpees
At the 3rd minute – 3 burpees
Continue to add 1 burpee per minute
Box Brief:
I hope you haven’t been neglecting your stretching. If so then what better time than right now?
Jayden
Braden, Cameron & Talon
Snatch Balance
Build to heavy 1 rep max
For Time:
100 – 80 – 60 – 40 – 20 – Double unders
10 – 8 – 6 – 4 – 2 – OHS (135/95)
5 – 4 – 3 – 2 – 1 – Muscle-ups
Box Brief:
Congratulations to Penny Niel for winning the No Sugar Challenge grand prize of one month free membership!
Mechanics, Consistency, Intensity
At CrossFit Apollo you will learn how to clean, jerk, snatch, perform pull-ups, etc. What makes these movements challenging is the neurological nature they possess. By Neurological we mean you need to learn these movements by practicing coordination, balance, agility, accuracy, power, and speed. Many programs avoid these physical skills, perhaps due to their lack of ability to teach or their lack of understanding how vital these are to human physical performance. With an increase in these six physical skills that involve a neurological component, athletes begin to see a massive increase in their overall fitness.
We train endurance, stamina, strength and flexibility relentlessly but that’s not the whole picture. By training the neurological aspect we become a more well rounded athlete ready for any physical task presented. These skills, however, are not acquired over night. They take a consistent effort of “virtuosity.” Virtuosity in gymnastics is defined as, “performing the common uncommonly well.”
“There is a compelling tendency among novices developing any skill, whether it be learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques” (CrossFit Training Guide, page 94).
At CrossFit Apollo we develop Virtuosity by practicing Mechanics, Consistency, and Intensity (MCI).
Mechanics- form and technique; being able to execute the points of performance.
Consistency- ability to do the points of performance rep after rep, not only when the coach is watching, but without a coach’s eye.
Intensity- only if the above two are in place does intensity become important; intensity is the shortcut to results, but without mechanics and consistency, it doesn’t last.
It is important to remember that intensity can only begin once mechanics have been consistent. Without the focus on MCI athletes are more likely to hit plateaus in their training or become injured. The most successful athletes are the ones that stick to these principles. Our coaches know this and are eager to develop athletes through the MCI progression. Lean on them to guide you through this process. With their help, and your constant attention to virtuosity, you will be well on your way to forging your own elite fitness!
-Chad Cole
Erica
