Chad
“Lynne”
5 Rounds
Max reps bench press
Max reps pull-ups
10 seconds max between bench set and pull-ups
5 minutes max rest between rounds
Box Brief:
Weightlifting clinic is this Friday at 6:30 pm. There will be no 6:30 or 7:30pm class that day. $20 to sign up. Sign up sheet will be on the board.
If you have a weighted vest you’ll want to bring it for the workout on Friday. The weight is 20lbs but no this isn’t Murph.
Box Brief:
Weightlifting clinic is next Friday at 6:30 pm. There will be no 6:30 or 7:30pm class that day. $20 to sign up. Sign up sheet will be on the board.
This week’s article is focused on the importance of intensity in your training over volume. One of the most common mistakes I see athletes make is thinking volume (extra workouts) at moderate intensity is going to yield better results than one workout a day at a high level of intensity. Whether your goal is a healthier life or going to the Crossfit games intensity is your key to success. Today’s article is A Deft Dose of Volume by James Hobart discussing this topic in more detail.
Here is another Nick Massie special that is a favorite of mine! This week’s recipe is creamy shrimp zucchini, hope you guys enjoy it as much as I do.
Magic Mike
“Kelly”
5 Rounds:
400 Meter run
30 Box jumps
30 Wall Balls
Box Brief:
Bring a Friend Day was a huge success! Thank you to everyone who brought their friends to be tortured.
Grizz
Bob and his beard
3 Rounds for max reps: Teams of 3
Minute 1 – T2B
Minute 2 – Burpees
Minute 3 – Row for calories
Minute 4 – Rest
Each athlete starts on a different station, rotating at the completion of each minute. All three athletes rest on minute four.
Box Brief:
Today is Bring a Friend Day! Enjoy a workout with your friends who want to give crossfit a try.
Just the normal reminder that there is no 6:30am class for the remainder of the week.
Joe
Justin
Back Squat:
2 – 2 – 2 – 2 – 2
All sets completed at 85% or higher
Strict Press:
2 – 2 – 2 – 2 – 2
All sets completed at 85% or higher
Box Brief:
Bring a friend is two short days away!
Just a reminder, today is our last 6:30am class of the week.
Hersh
Diana
“Jackie”
1000 Meter row
50 Thrusters
30 Pull-ups
Box Brief:
This Thursday’s workout is going to be so fun. So much so that we would love for you to bring a friend to try out a class.
If you’re trying to stay in the loop about any upcoming events or just want to post a funny fitness meme then swing over to the Apollo Members Page. And if you’re not part of the group page let us know so we can send you an invite.
Amy G & Josh B
Jacks
For Time:
21-15-9
Deadlifts (275/190)
Strict ring dips
“Tabata”
Sit-ups
Ring Rows
Box Brief:
This Thursday is Bring a Friend Day! As a reminder this will happen every 2nd and 4th Thursday of the month.
To stay in the loop on all Apollo Social Club events go to the official Facebook page!
Craving something healthy and different for breakfast? I’ve posted the recipe and video for a delicious bacon-crusted breakfast pizza with broccoli.
I want to debut Apollo’s first weekly article with nutrition in mind. I believe this is the missing element for many people wishing for great results in the area of their fitness. In my opinion your diet is as important if not more so than the work you put in at the gym. Today’s article is A Sugary Albatross by Brittany Saline warning of the dangers of sugar in your diet.
Lindsay
20 Minute AMRAP:
200 Meter farmers carry (53/36)
100 Meter walking lunge
50 Meter handstand walk
Box Brief:
Weightlifting clinic Saturday at 11:30am. The cost is $20 and it normally last about 2 hours. Sign up if you like lifting heavy things.
Congrats to Shawn Jaffee for being April’s Member of the Month at Apollo! Scroll down to learn more about Shawn.
Shawn J.
Shawn! Congrats on being April’s Member of the Month! How does it Feel?
It only took 4 years. I Was wondering if it was ever going to happen. No really, it’s nice to be recognized, but I have to admit I haven’t been there that much lately because of my ever changing work schedule and my inability to get out of bed sometimes, but thank you.
So how did you find CrossFit, and how did you find us here at Apollo?
I started CrossFit about 5 years ago. A friend who now owns CrossFit Combine, introduced me to it, training me one on one in his garage. I was working out 1 – 2 days a week, and realized it wasn’t enough. Every week was like starting over each time, but I liked the individual attention. I would drive home from work every night past Apollo at 2 – 3 in the morning before you opened, and I would occasionally stop and look through the window to see the progress, but had no intention of joining. I didn’t understand at the time, the importance of suffering with other people going through the same pain as you, so I wasn’t really interested. That is until I walked in during a class one morning, several months later, and immediately noticed your enthusiasm and passion. I joined the next day I think.
Some may know that you bartend at The Wynn. I’m sure this makes for really good people watching. What is one of the craziest things you’ve witnessed at work?
My job is pretty good people watching, but it’s not all glamorous as one might think. I deal with a lot of high maintenance people that can be pretty demanding and obnoxious. So the story I have is more of a “feel good” one than an OMG. So I was working in a restaurant at the hotel, and Elaine Wynn, owner of hotel, was at my bar waiting for the rest of her party to show up. I was taking a drink order from some grumpy guy and I was asking him how he wanted his drink, because people are particular about the way they want their drink made. He got a big attitude and started to spout off. Mrs. Wynn jumped in and said to him, “why do you have to be so difficult”, to which he replied “well, who are you”? she replied, I’m his (my) attorney. Kinda sticking up for me, because we have to bite our lip, and not say anything. Moments later, Warren Buffett walks in with his armada of security people, and Mrs. Wynn jumps up to greet him. He was the rest of her party she was waiting for. The grumpy guy turns to see Buffet, and of course he notices him and is awe struck. He watches as Wynn gives Buffet this big hug and kiss and he turns to me and asks “who is she?” I told him “Oh, that’s just Elaina Wynn, this is her hotel. The guys mouth fell to the floor, it was great. But more importantly, it was great to see someone in her position stick up for the little guy. Maybe not the juicy story you were looking for, but that’s the best PG rated one I could think of.
You’re about to be on the show “Naked and Afraid” and your allowed to bring one item for your 21 day trip on a tropical island. What do you bring?
If I was on N&A I guess the one think I would bring would have to be a mosquito net. Nothing worse than mosquitos and flies on ur face when ur trying to sleep.
It’s starting to get pretty hot. Any plans this summer to escape the heat?
Looking forward to the lake trip with ASC and maybe the paddle boarding thing we did last year again. That was fun. But mostly getting to spend more time with my kids camping and going to the beach once school is out.
