Jacks
3 Rounds:
50 Air squats
7 Muscle-ups
10 Hang power snatches (115/80)
Box Brief:
The nutrition seminar is this Saturday starting at 9am. It’s free for all members just remember to bring a chair!
Christina
…
Box Brief:
Welcome back to the Sunday blog! There are some weeks where I struggle to find a good topic to write about. And then there are days like today when I’m inspired by the very first thing I read. Inspiration, that is the topic of this weeks blog. Today’s article writes about a Crossfit coach who wanted to change the lives of his senior community. So he puts together a longevity class specifically designed for the fifty-eight plus age group. What follows is the very definition of inspiration. This story honestly invokes a lot of emotions from me (teary-eyes and everything). It reminded me how lucky I am to be part of this amazing Apollo community. And it also makes me happy to see so many people striving to be healthy, not only for themselves but for their loved ones. This week’s article is titled Live to 100, Die on You Feet, here’s hoping.
…
Back Squat
1 – 1 – 1 – 1 – 1
Then
5 @ 85%
10 Minute AMRAP:
5 Strict pull-ups
10 Push-ups
15 Air squats
Box Brief:
Our weightlifting clinic is cancelled this Saturday. We hope to reschedule for next Thursday. We will let everyone know ASAP!
Pat F
Rachel
For Time:
@0:00
90 Seconds max effort muscle-ups
90 Seconds rest
60 Seconds max effort muscle-ups
60 Seconds rest
30 Seconds max efforts muscle-ups
@10:00
5 Rounds:
30 Double unders
15 Power snatches (75/55)
@20:00
18-15-12
Power cleans (135/95)
HSPU
Box Brief:
The weightlifting clinic is right around the corner and the sign-up sheet is filling up fast! Class starts on Saturday at 11:30am and last around 2 hours.
Rogge
Collin
Dead Lift
4 Rounds: not for time
5 @80-85%
3 @85-90%
1 @90-95%
3 Rounds: not for time
20 Second L-sit
20 Flutter kicks (4 count)
20 Sit-ups w/PVC
Box Brief:
Sore from Monday’s workout? I bet some stretching might help!
The sign-up sheet is up for the weightlifting clinic! The class will start Saturday at 11:30am and will last around 2 hours. Cost is $20.
Talon
TeamFit Competition
20 Minute AMRAP:
150 Meter run
20 Wall balls (20/14)
1 Rope climb
150 Meter run
20 HRPU
1 Rope climb
Box Brief:
The weightlifting clinic is this Saturday at 11:30am. The cost is $20 and it normally last about two hours. Sign up sheet is at the whiteboard!
5:15am crew
Apollo at Barbell Brodown
Box Brief:
We’re back to our normally scheduled Sunday blog! I want to first congratulate all of our Apollo athletes who competed at this weekend’s Barbell Brodown. A special shout out to Eddy, Suito and that other guy ( I forget his name) for finishing third overall against forty eight teams. Whether you crushed it at the gym this week or competed against some bros you’ve all earned some much needed rest. Which is this weeks topic! (Not a very good segue I know…) Rest is something that is often overlooked. You can dial in your nutrition and be very consistent at the gym but still find yourself dragging during workouts if you don’t allow your body to rest. Today’s article titled “No rest for the Foolish” will discuss this and much more, as always I hope you enjoy.
Find yourself eating the same dinner night after night? Why not try something different and healthy from my favorite chef Nick Massie. This week’s recipe is Thai Turkey Meatballs, taste tested and approved but I’ll be happy to try your’s when you make them.
