WOD

“Sake Bomb”
20 Minute EMOM:
Minute 1 – 1 Snatch
Minute 2 – 200 Meter Run

Nutrition of the Week:
Gearing up for a healthy new year!
We made it to the second week of January! How are the New Year’s resolutions going? Often times, when making resolutions, they include eating healthier or eliminating alcohol. When approaching a new way of eating, I find that clients have the most success when they think about ADDING good things into their diets vs CUTTING OUT bad things.

For example, if you want to eat more veggies, find easy ways to add them into things you are already eating. You can get a bag of spinach and add a handful into your eggs in the morning, salads, sandwiches/wraps, and underneath your portion of protein. You can also add veggies into a smoothie.

Fruit is a great healthy addition. I like apples and bananas because they are portable, don’t require any additional prep and stay good longer than lots of other fruits. They are easy to grab and throw in your bag or your car.

If your resolution is to limit or avoid alcohol, think of something you can use to replace that ‘special’ drink you were having-try an herbal tea, a mocktail, or flavored water. Using fruit juices and carbonated waters, you can get pretty creative and still be able to relax with a fun beverage that is better for your health and athletic performance.

Whatever your resolution, know that you have a supportive community behind you! Cheers to a happy and healthy 2023!

Strict Press
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

“Under the Bridge”
5 Rounds:
10 Front Squats (155/105)
15 Ring Dips
50 Double Unders

Question of the Week:
What do you want to be able to do when your 80?

“Open WOD 18.1”
20 Minute AMRAP:
8 Toes to Bar
10 Dumbbell Hang Clean & Jerks (50/35)
14/12 Calorie Row

Quote of the Week:
“When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.”
Paulo Coelho

Box Brief:
The New Year Program is still going on! Which means you still have the opportunity to earn free membership. Ask our coaches!

“Snowball”
12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deficit Push-ups (45s/25s)
Ring Rows
Wall Balls (20/14)
Shuttle Runs

Recipe of the Week:
Here is a fun way to approach another boring chicken dinner. Try out this Air Fryer Parmesan Chicken with Broccoli recipe.

Ingredients:
1/3 cup panko
1/4 cup finely grated Parmesan
4 teaspoons olive oil
1/2 teaspoon dried oregano
Kosher salt and freshly ground black pepper
2 small boneless, skinless chicken breasts (about 6 ounces each)
1 1/2 tablespoons plus 1/4 teaspoon Dijon mustard
2 cups small broccoli florets (about 5 ounces)
1/4 cup low-fat plain yogurt
Finely grated zest and juice of 1/2 lemon

Instructions:
STEP 1
Stir together the panko, Parmesan, 2 teaspoons of the olive oil, the oregano, pinch of salt and a couple grinds of pepper in a shallow bowl or small baking dish until thoroughly combined. Pat the chicken dry between a couple paper towels, then sprinkle lightly with salt and pepper. Brush both sides of the chicken with 1 1/2 tablespoons of the Dijon, then press into the panko-Parmesan mixture, making sure both sides are evenly coated.

STEP 2
Toss the broccoli, remaining 2 teaspoons of the olive oil, a good pinch of salt and several grinds of pepper in a medium bowl until evenly coated.

STEP 3
Preheat a 3.5-quart air fryer to 375 degrees F. Add the chicken to the air-fryer basket and cook until it’s starting to brown and crisp on the top, about 6 minutes. Flip the chicken over with tongs and position in the center of the basket, then scatter the broccoli around the perimeter. Continue air-frying until the chicken is crisp all over and an instant-read thermometer inserted in the middle registers 160 degrees F, and the broccoli is tender and charred, about 8 minutes more.

STEP 4
Meanwhile, stir together the yogurt, lemon zest and juice, remaining 1/4 teaspoon Dijon, a pinch of salt and several grinds of pepper in a small bowl. Serve alongside the chicken and broccoli for dipping.

Overhead Squat
Build to a heavy 3

10 Rounds:
:30 Plank
:30 Rest

Meme of the Week:

“Atomic MOM”
20 Minute EMOM:
Minute 1 – 1 Clean & Jerk
Minute 2 – 15/12 Calorie Row

Box Brief:
Congrats to Justin for being the January Member of the Month at Apollo! Scroll down to learn more about Justin.

First of all, you are my poster child for taking the time to prioritize learning the skills before racing off for that big score in the beginning of your CrossFit journey. You slowed your workouts down and worked on technique. You were unwilling to turn up the intensity until you had a confident muscle memory for every movement. Now you just go around crushing everything.

I know you’re competitive. What thought process did you have that allowed you that kind of patience?
I always appreciated how proud you are of how I approached CrossFit by taking it slow for the first 6 months to a year. You were never pushy when I wasn’t going full throttle. Which is good for anyone thinking they would want to try CrossFit but are afraid of not being able to do the workouts as prescribed.

Well before I walked into Apollo, I had been thinking about doing CrossFit for a couple years actually. The reasons I didn’t start sooner were all the bad things you hear about CrossFit especially the horror stories of “people getting injured from the intense workouts” but now I wish I had started sooner. Getting injured scared me since I had already had a little history with tweaking my back from working out. So going into Apollo I wanted to start slow, work hard in the movements I was familiar with and be careful with movements I haven’t done before. What helped me a lot was how helpful and consistent the coaches were. I could always count on having Monica as my coach in the evening class I frequented. I don’t go to the evening classes as much anymore because of work but she was always happy and helped a lot with lifting cues and strategies for workouts. I often find myself repeating to myself cues she has told me during a workout. Another reason it was easy for me to take it slow was I’ve never been a particularly strong person so I knew the key to me getting good at CrossFit was learning how to move well and that meant maybe doing much less weight than everyone else in a workout. Maybe secretly I’m a really lazy person so I really like to do everything as “efficient” as possible aka as little wasted movements/effort as possible. There are still lots I have to learn but I have definitely grown to be more comfortable with lifting heavier weight faster. The key for me is to always listen to what my body was telling me and keep my ego outside in the parking lot, where it belongs!

I know you love CrossFit and I know you do at least one archery competition every year.
What’s that competition like and tell us the story about what made your dad start CrossFit at 60 years old.
One thing about me is I find weird enjoyment out of doing things I am not good at; I enjoy the learning process then hopefully maybe getting better someday. I picked up archery so I could learn to hunt, then I convinced my dad to learn with me, it wasn’t hard, he is always game for outdoorsy stuff. I found out there are competitions (most are pretty friendly) where you hike up and down ski resorts shooting at foam 3D targets of animals. There will usually be a course set up and a group of people will hike the course with your bow. Along the way you’ll find the 3D targets and shoot one or two arrows at them and record your score. It’s kind of like golf but with a bow. It’s a fun reason to get outside and I’ll take any excuse to shoot my bow. Well, I told my dad about this competition and that we should both enter it just for fun. This was before my parents started at Apollo. Well to say that I left out the fact that we would be doing a substantial amount of hiking would not go unnoticed by my dad. He was hurting pretty bad that year getting winded from the hike. It wasn’t long after that my parents started at Apollo. It was great to see them in the gym getting after it! The next year we did the same archery competition and I can’t tell you the number of times I heard my dad telling me how he “wasn’t even tired” when we were hiking up and down the mountain, it was truly a perfect example of how Apollo’s coaches and programming can help anyone.

You’re an mechanical engineer. If money were not an issue what would be your dream job?
If money wasn’t an issue, I think I would have so much fun traveling the world working with outdoor companies testing new outdoor equipment. Everything from deep sea fishing to enduro mountain biking to bow hunting I’m a huge fan of, I could break it and help them make it better!

You’re going to be taken to a group of uninhabited islands and left there forever. You can take 6 things. List them in order of priority.
I feel like there are so many ways to interpret this. Like things that I can’t just live without or things I would need to survive. But the survival side of me says I would need
A Ferro rod
My Leatherman I always carry
A hatchet
A rain coat
Maybe a pair of diving goggles
Then some wire

For your future children. If you could only be assured they would heed 1 piece of advice from you, what advice would that be?
I would hope that I could instill in them that no matter how bad they might be at something, if it’s a goal they really want, to never give up attempting to achieve it.

If you could be a real-life version of any movie character, who would you be?
Mmm shoot I’d have to say Indiana Jones. The dude is smart, thinks fast on his feet, is virtually unkillable, goes on wild adventures, and he always gets the girl.

Strict Press
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%

“Now and Ten”
10 Minute AMRAP:
40 Double Unders
10 Inverted Burpees

Box Brief:
This Saturday at 11am is our 2-hour Foundations class for all new and existing members. Whether you are new to CrossFit or have been at Apollo for 10 years, we invite all of you to attend. We will discuss the topics “What is CrossFit”, Nutrition, as well as cover the basics of the squat, deadlift, press, and the Olympic lifts.

Come out to our New Year Party this Saturday at 1pm for food, good times, and a chance to earn yourself a 1-month of your membership fees. During the party you can show off your “obscure strength” for a chance to win back your membership fees. We will have a surprise challenge in which the best score will win the ultimate prize. Don’t worry… It’s not Fran. It’s not cardio or a traditional strength test. We can tell you this much… It’s going to make you laugh. You won’t want to miss it!

Question of the Week:
If given the opportunity, would you travel to space?

Deadlift
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%

“KIM80”
4 Rounds:
300 Meter Run
15 Weighted Step-ups (53/36)(24/20)
15 Pull-ups

Quote of the Week:
Yesterday is not ours to recover, but tomorrow is ours to win or lose.”
Lyndon B. Johnson

Box Brief:
This Saturday at 11am is our 2-hour Foundations class for all new and existing members. Whether you are new to CrossFit or have been at Apollo for 10 years, we invite all of you to attend. We will discuss the topics “What is CrossFit”, Nutrition, as well as cover the basics of the squat, deadlift, press, and the Olympic lifts.

Come out to our New Year Party this Saturday at 1pm for food, good times, and a chance to earn yourself a 1-month of your membership fees. During the party you can show off your “obscure strength” for a chance to win back your membership fees. We will have a surprise challenge in which the best score will win the ultimate prize. Don’t worry… It’s not Fran. It’s not cardio or a traditional strength test. We can tell you this much… It’s going to make you laugh. You won’t want to miss it!