WOD

Collin & Chad

Box Brief:
The Sunday blog is back!  Today’s topic is stretching.  Every week I post a reminder to stretch a little during your free time.  The importance of this cannot be overstated.  The majority of Crossfitters deal with a lot of soreness, tightness and general immobility as the week of training goes on.  If we aren’t addressing these issues then we can’t expect these problems to get better.  The simple solution in creating a habit of stretching on a regular basis.  This week’s article is written by Bill Star, he talks about optimizing performance through both warming up and stretching.  Hope you guys enjoy!

Herb

Bench Press
Build to a heavy set of 3

Bear Complex
Find a 5 rep max
Complex includes 1 clean, 1 front squat (or squat clean), 1 jerk, 1 back squat and 1 jerk

Box Brief:
Thanks to everyone who brought a friend to Apollo!

Nate

Ryan B

4 Rounds: 
teams of 2

500 Meter Row
25 Dumbbell Squat Cleans (35s/25s)
15 T2B
*Partners switch after each complete round. 

Box Brief:
Today is Bring a Friend Day!

Fieldz

3:30pm class

For Time:
1 Round 
800 Meter run
30 HSPU
80 Double unders

2 Rounds
400 Meter run
15 HSPU
40 Double unders

3 Rounds
200 Meter run
10 HSPU
20 Double unders

Box Brief:
It’s hump day and there is no better time to stretch than now!

Apollo Games 2016

Deadlift
Build to a heavy set of 3

3 Rounds:
15 Deadlifts (205/155)
30 Sit-ups
15 Burpees
30 Walking lunges

Box Brief:
We are hosting a blood drive at Apollo on Saturday, October 29th from 9am-1pm. We will provide snacks for all attendees. Let’s try and get at least 30 donations!!!

Teens class 

18 Minute AMRAP:
10 Pull-ups
10 Box jumps (24/20)
10 Thrusters (95/65)

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

Ashley Russo

First I would like to say how excited I am about interviewing Ashley Russo as our Member of the Month on our 5-year anniversary of CrossFit Apollo. When I originally became interested in coaching I invited Ashley and a few of her friends into my parent’s garage for my first group class. At the time I had never coached a day in my life. Ashley has been with us from the very beginning; Before Apollo was even a thought. Ashley then met her husband at Apollo shortly after we opened our doors in 2011. She now has a beautiful daughter with another on the way.
-Chad

What do you remember about your first CrossFit workout back in the garage days? Do you remember what we did?
I totally remember the garage days. I specifically remember you teaching me how to clean using a wall ball and me really struggling lol I loved the garage days!
I remember thinking I was coolest ever doing my first RX WOD, it was fight gone bad and Trey was my judge!

What’s the day in the life of Ashley like?
A regular day for me is either hanging out with my besties Ryleigh and Lou or I’m at work with Amy Gearin – the best dentist ever! If anyone has dental needs. She’s your lady! 😉

Any clues to what you’re going to be for Halloween?
I’m a huge breaking bad fan so Lou and I are going to be Walter White and Jesse in bio hazard suits. Best show of all time!

If you could create your own Pazookie, what would it be?
This pregnancy I crave anything pumpkin so I’d say a pumpkin Pazookie. But usually I get the Oreo one at BJ’s!

Serious question though. What’s your favorite workout or movements you like to see in a WOD?
I really love anything with a barbell. I’d say a clean EMOM or a bear complex would be my fave.

What is your most frequently used Emoji?
It depends on my mood and who I’m talking to but I’d say the cheeky face one. I love me an emoji

If you could be any animal in the world, what would you be and why?
If I was an animal, I’d be a flamingo. They’ve always been my favorite! I couldn’t wait to see them at sea world when I was little!

What’s the last thing you searched for on Google?
lol I was actually up in Henderson last week visiting your sister Erin and on my way home I googled Robertos locations. Don’t judge me!

Cardio days

10 Minute AMRAP:
5 Clean and jerks (155/105)
1 Legless rope climb

Box Brief:
The Apollo Games are this Saturday!  The events start at 8am, come out and show your support to the Apollo family.  As a reminder, all of the classes Friday afternoon are cancelled EXCEPT 3:30pm.

TBT Apollo Games 2014

20 Minute AMRAP: Teams of 2
Partner A – 20 Wall balls (20/14)
Partner B – 100 Foot farmers carry (70s/53s)
200 Meter team run
Partners will switch movements each round

Box Brief:
The Apollo Games is this Saturday!  The last class on Friday will be 3:30pm for event preparation.

Elliott