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30 Minute EMOM:
Minute 1 – 15 Unbroken wall balls (30/20)
Minute 2 – 15 Burpees to 6″ target
Minute 3 – 10 T2B
Box Brief:
Thursday is Bring A Friend Day!
The raffle winner for the first week of the No Sugar Challenge will be announced on tomorrows blog!
Apollo teens!
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2 Rounds:
800 Meter run
30 Dead lifts (155/105)
400 Meter run
20 Push press (155/105)
Box Brief:
Participants in the No Sugar Challenge make sure to turn in your score cards for the first week. The deadline is by the end of Monday.
Congrats to Mandy Harmon for being May’s Member of the Month at Apollo! Scroll down to learn more about Mandy.
Mandy
Mandy! Congratulations on being our Member of the Month. Now everyone gets to know your deepest and darkest secrets.. Just kidding. Quick! What is the first thing that comes to mind when you think of CrossFit?!
There are a lot of things that come to mind! To sum it all up I would say CrossFit is LIFE CHANGING, and in many different ways.
Word on the street is that you’re getting married soon. Congrats! How did you and Daniel meet?
That’s right, October 1st! Dan and I met at Utah State University where we were both student athletes. He was a shot put/discus thrower for the track team and I was a pitcher on the softball team. My roommates at the time were inviting a couple friends over for dinner and one of them happened to be Dan. Since that night we haven’t looked back, that was 7 years ago! Fun Fact: our first date was getting lost in a corn maze!
How does it feel to be the first women at Apollo to clean 200lbs? What motivates you to lift so much weight?
Considering how many amazingly strong women we have at Apollo, it feels amazing to be the first one to clean 200 lbs. Before college I had never stepped foot in a weight room. Once I did, I always admired the women that were really strong and who could do the more complex lifts. It became a goal of mine to be like them and inspire other young women to be strong and athletic. Today, my motivation is really about loving the feeling of hitting the heavy weights and being stronger than I was in the past.
Alright we have all been talking about Game of Thrones A LOT lately. Maybe too much… Which character do you relate to the most and why?
Unfortunately I am not caught up with everyone else, but from what I have watched I would say I can relate most to Khaleesi because of her love for her animals. She is the “Mother of Dragons”, I am the “Mother of Cats”. My closest friends and family know me as the “Cat Mom”. ( On a more serious note, Khaleesi also seems to be strong and resilient, I would like to think I am the same.
Tell us about your most memorable moment in your softball career.
The most memorable moment for me was during the very last softball game of my career. It was my time to come off of the field and every single one of my teammates came to the pitcher’s mound to give me one last team hug. While I was walking off the field for the last time, the announcer said my name and the entire stadium stood and cheered for me. Needless to say, there were a lot of tears that day!
That’s a lot of fitness!
Box Brief:
Congratulations to all of our AMAZING Apollo ladies! And a special shout out to The Sturdy Girls for winning the entire event.
The first week of the No Sugar Challenge is in the books! I hope everyone has learned as much as I have about sugar and how prevalent it can be in your diet. We’ve discussed in some detail the harmful physical effects excessive sugar can have on you. So this week’s article is focusing more on the negative psychological effect sugar is proving to have on our society. Research is now linking an abundance of sugar to fatigue, anxiety, and depression. This Sunday’s post is Sweet and Low by Brittany Saline.
This recipe is a personal favorite of mine. If you like jalapeno poppers you’re going to love this variation. Here is the recipe and video for Bacon-Wrapped Jalapeno Poppers.
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10 Minute Clock:
21 Power cleans (95/65)
21 HSPU
18 Power cleans (135/95)
18 HSPU
15 Power cleans (185/115)
15 HSPU
12 Power cleans (205/135)
12 HSPU
Max Power cleans (225/155)
Box Brief:
There are still a few spots available for the weightlifting clinic this Saturday at 11:30am. Cost is $20 and the class is amazingly educational.
Also this Saturday we have a few teams competing in Girls Gone RX at This is Crossfit. Stop by and cheer our Apollo ladies on!
Eating Out on the No Sugar Challenge:
Ahead of time:
1. Search Yelp or Google for “Organic” or “Local” restaurants. Smaller, local restaurants are generally more accommodating to substitutions or customization than larger chains.
2. Research the menu online before going. Most restaurants have their menus online but do a terrible job about posting the ingredients.
3. Call ahead and ask questions about items that you’re not sure of. A lot of times you aren’t the first person that called about a sugar free diet. They might have some suggestions.
4. Pack your own small bottle of dressing or coconut aminos.
Ordering:
1. Be firm but nice about your requests. Say things like, “Would it be possible…?” or “I’d love it if…”
2. Avoid any seasonings, sauces and dressings. Almost all of these will fail the sugar test. You’re better off using your own homemade dressing and using salt and pepper from the table to add flavor.
3. If you didn’t bring your own dressing you can always request individual bottles of olive oil and vinegar and some fresh lemon to use instead. This would be great with salads, vegetables, or meat.
4. Avoid Bread! Yes there are breads that do not have sugar in the ingredients but you just can’t be sure when eating out. Better safe than sorry.
5. Omelets are often infused with milk that contain sugar and or pancake batter to make them fluffier. Request shelled eggs, or order them poached.
Warm up fun!
Mel T
6 Rounds:
3:00 minute run for max meters
:45 second rest
Bench Press:
5 – 5 – 5 – 5 – 5
Box Brief:
If you have a watch to keep track of time feel free to bring it tomorrow!
The 6:30am class is officially on the schedule Monday thru Friday! That goes into effect tomorrow.
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Chelsea
“Fight Gone Bad”
3 Rounds: 1 minute at each station
Wall balls
SDLHP
Box jumps
Push press
Row for calories
1 Minute Rest
Box Brief:
The weightlifting clinic is this Saturday at 11:30am. The cost is $20 and it normally last about two hours. Sign up sheet is at the whiteboard!
We also have teams competing in Girls Gone RX this Saturday at This Is Crossfit. Feel free to stop by and show your support to our Apollo ladies!
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Cody
Back Squat:
5 – 5 – 5 – 5 – 5
Box Brief:
Tired of black coffee? Try adding compliant coconut milk, homemade almond milk, or add cinnamon and vanilla beans to the brew.
Some of us really like our yogurts but need a little bit of flavor in each bit. Try throwing some frozen (unsweetened) fruit into your yogurt and wait a few minutes for it to thaw out. Voila!
Looking for an easy snack to take on the go? Try out Larabars! You can find these at most stores. Be careful! Most (but not all) varieties of Larabars are acceptable during our Sugar Free Challenge.
One of the most frequent questions we’ve been asked since the introduction of the No Sugar Challenge is, “What protein powder can I use?” Well here you go…click here! You can also purchase this locally at One Stop Nutrition (Decatur and 215) or at the Vitamin Shop (Durango and 215).
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Hazel & Elliott
4 Rounds:
40 Double-unders
20 Ring push-ups
20 Pull-ups
Box Brief:
Girls Gone RX is this Saturday at This Is Crossfit. We have a few teams competing so come out and show your support!
Keep your eyes peeled throughout the week for new and interesting articles related to our No Sugar Challenge.
