WOD

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

Breon

Deadlift
5 – 5 – 5 – 5 – 5

3 Rounds: Not for time
20 Flutter kicks
20 Sit-ups
20 Perfect push-ups
60 Second plank

Box Brief:
This weekend we have over 20 athletes competing in San Diego! We will keep everyone posted on Facebook with updates.

There will be no weightlifting clinic this week.

Jen

Preston

“Jack”
20 Minute AMRAP:
10 Push press (115/85)
10 KBS (53/36)
10 Box jumps (24/20)

Box Brief:
There will be no 6:30pm or 7:30pm class this Monday night.

Tuesday marks the final day of the Sugar Challenge. This weeks raffle winner will earn 1 month free membership!  Finish strong!

This Saturday many of us honored our fallen heroes by suffering through a particularly difficult workout called “Murph.”  This has become a very iconic workout in the Crossfit community and for good reason.  Michael Murphy epitomizes what it means to be a hero. But we should remind ourselves not to focus on one man.  Instead use his workout as an opportunity to recognize everyone who has paid the ultimate sacrifice.  The article I’ve chosen for this week elaborates more on that point and gives the history of our favorite hero workout.  This is Memorial Day Hurt by Hilary Achauer.

Saturday Murph