Rogge
For Time:
104 Wall balls (20/14)
52 Pull-ups
Box Brief:
Our weightlifting clinic is this Saturday at 11:30am. The cost is $20 but the knowledge is invaluable!
Don’t forget your No Sugar Challenge cards are due by Monday night.
Brando
The clock can’t save you!
Box Brief:
Congratulations on making it through another week of our No Sugar Challenge! I think we’ve really driven the point home on the topic of sugar and it’s harmful effects. We wanted this to serve as an opportunity to not only educate about sugar but to help develop good nutritional habits. What I want to warn everyone against is treating this challenge as a “crash diet.” Meaning after your thirty days of due diligence you go back to your normal eating routine. This is your chance to improve your health and performance and meet whatever goals you’ve set in place. Should you be able to eat with far less restriction? Absolutely! But now you have good nutritional guidelines to base your meals off of and you know what’s good and bad. This week’s article discusses why restrictive diets are a bad idea and how to instead adopt healthy eating habits. The article is Restricted Success by Hilary Achauer.
Today’s recipe is another one of my go-to dishes. It goes well with almost any vegetable and is very easy to make. Try out some Curry Satay Beef Skewers and tell me what you think!
3:30 class
Clean
Build to 7 rep max
2 Rounds:
50 Meter sled push
150 Meter shuttle run
Rest as needed between rounds
Box brief:
Here is your weekly reminder to stretch and roll out your body. Help yourself recover and improve mobility/flexibility!
Don’t forget to pick up and fill out this weeks No Sugar Challenge questionnaire. More educational info in the coming days!
Recovery position
EMOM fun!
3 Rounds Each: teams of two
Partner 1:
4 minute AMRAP
30 Sit-ups
20/15 Calorie row
10 HRPU
Partner 2:
4 Minute rest
Box Brief:
The weekly running club is meeting this Thursday at Betsy Rhodes Elementary around 5:30pm. If you want to increase your running capacity feel free to show up for the fun!
Bring your friends today and lets have some fun!
Late night stretching!
Go faster!
Split Jerk Strict Press
3 – 3 – 3
Split Jerk Balance
3 – 3 – 3
Split Jerk
Find 1 rep max
Box Brief:
Bring a Friend Thursday is getting closer and closer!
Congratulations to Mark Diamond for winning the No Sugar Challenge raffle prize! He is the proud owner of a $25 Rogue Fitness gift card!
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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.
