Nico & Jake
Pause Back Squat
Build to a heavy single
3 Second pause
– Then –
5 reps @85% of today’s heavy single
Squat Snatch
Build to heavy 1 rep max
Box Brief:
What’s that? You’re feeling sore? I bet a little stretching might help!
Christine
Apollo crew!
3 Rounds:
3 Push jerk (185/125)
4 Front squats (185/125)
5 Power cleans (185/125)
30 Pull-ups
40 Push-ups
50 Sit-ups
Box Brief:
Don’t forget to vote for your favorite shoe!
Sam & Courtney
Erica
13 Minute AMRAP:
10/8 Calorie row
10 Burpee box jump overs (24/20)
Box Brief:
Go to this link and vote for your favorite Apollo shoe! We will announce the winner this Friday.
Brad
New Jake & Allie M
Box Brief:
Welcome back! I’m posting this a few hours later than normal because of my inability to stay awake. Which conveniently, is the perfect segue for today’s topic. This week we’re going to talk about recovery, the very thing my body decided I needed. We’ve all been told how important sleep is but I don’t think it’s talked about enough. There is no amount of supplementation, nutrition, yoga, stretching, ROMWOD (which is yoga), ice baths or muscle contracting machines that are going to benefit you more than sleep. Everyone has elements in there life that prevent them from getting eight or more hours of sleep (parents especially). But the reality is that if you want to recovery optimally then sleep needs to become a priority in your life. And of course every night won’t be perfect, just try to be consistent with your sleep and the results will speak for themselves. Today’s post “How To Optimize Recovery” has a plethora of information on this subject.
Here are some fun moments from this year’s Crossfit Games.
P-Diddy
For Time:
15 Strict HSPU
15 Back squats (225/155)
20 Bar facing burpees
18 Strict HSPU
18 Front squats (205/135)
20 Bar facing burpees
21 Strict HSPU
21 OHS (185/115)
20 Bar facing burpees
Box Brief:
Just a reminder, the weightlifting clinic is this Saturday at 11:30am for those who have signed up.
Steve & Aimee
Collin, Parker & New Jake
5 Rounds: Teams of 2
4 Minute max row for meters
4 Minute rest
Box Brief:
Congrats to Chris Merryman for being the August Member of the Month at Apollo! Scroll down to learn more about Chris.
Chris you have come such a long way from when you started. I feel like you hit PRs on the daily. Tell us how you found CrossFit, and what brought you to CF Apollo.
My old boss from D.C. introduced me to Crossfit in March of last year when I was running a fitness challenge for the office. I naturally made fun of Crossfit until I tried it and realized I couldn’t even do a pullup. I was hooked after that.
I started cyberstalking Apollo last year when my family was moving out from Virginia. My wife was actually the first one to go to Apollo; she couldn’t stop talking about it. My first class was the 5:15. While I am a die-hard 3:30 Jedi Unicorn now, anyone who goes to the 5:15 finds out what makes Apollo special.
What’s a day in the life of Chris look like? Tell us what you do outside the gym.
I work as an intelligence analyst in the military and also as a civilian. When I’m not at the gym throwing down with the bros I am a dad who loves technology. But mostly video games. Lots and lots of video games. I thankful that I have a wife who also loves video games, or I would be in a lot of trouble for the amount of money I spend on them.
Since you have taken a closer look at your diet we have all noticed so much progress. You’ve lost weight, hit PRs and even just last week competed in your first local competition. What’s your secret?
Consistency. I am far from being the most athletic person at Apollo, I just make it a point to show up and try. The two truths I learned while doing Crossfit are that I cannot expect results without consistency, and I cannot out-exercise a poor diet. I have been overweight for most of my life, and breaking those eating habits were really hard, trust me! But when I sat down and became honest with myself, took those baby steps to improve, everything changed. At my heaviest last year I was 248, now I say around 210, and I have giant man-shoulders that flex in the mirror when brushing my teeth. Friends from Virginia who have visited me see a completely different person. Not just in size but in personality. It’s awesome and humbling at the same time.
You’re about to be transformed into either: A jelly fish, a hamster (wheel included), or a redwoods tree. You have 10 seconds to decide. And why?
Tree. As a jellyfish someone could pull you out of the water with a stick and it’s over. God knows what snake you’ll be fed to as a hamster. Redwoods live for millennia and uproot themselves to battle the forces of Mordor when called upon. That’s why Redwoods are federally protected, because of what they did at the battle of Isengard.
If you could only have one meal for the rest of your life, what would it be?
‘Laap Gai’ or Thai Chicken Salad. Always order it spicy for that pucker factor.
On the flip side, what’s one food you would rather starve then eat?
Milk or Cheesecake. I’m lactose intolerant. Toilets cry when I eat that stuff.
Eric
Deadlift
3 – 3 – 3 – 3 – 3 – 3 – 3
12 Minute AMRAP:
Strict pull-ups
Strict ring-dips
Box Brief:
Another day, another stretch.
Magic Mike
Megan & Hazel
“Annie’s On the Run”
50 Double-Unders, 50 Sit-ups, 200 Meter Run
40 Double-Unders, 40 Sit-ups, 200 Meter Run
30 Double-Unders, 30 Sit-ups, 200 Meter Run
20 Double-Unders, 20 Sit-ups, 200 Meter Run
10 Double-Unders, 10 Sit-ups, 200 Meter Run
Box Brief:
The weightlifting clinic is this Saturday at 11:30am. Cost is 20$.
Chad & Lauren
