WOD

…

Box Brief:
So begins our No Sugar Challenge!  I believe we are all up to the task and I can’t wait to see the effects it has on everyone participating.  The article I’ve chosen for this week discusses the positive effects you feel from eliminating sugar in your diet.  It also cites a great deal of research that is proving more and more how detrimental sugar can be to a healthy lifestyle.  I hope you enjoy Addicts and Anecdotes by Emily Beers.

I wanted to post some meal suggestions to go along with this Sunday’s blog.  I have an article I reference for my own meals all the time.  Here is the disclaimers I will throw out before you read it though.  It’s written for the purpose of a “zone diet” but I wouldn’t get too fixated on that.  It has some great meal ideas that I hope will make your shopping and food prepping a little easier for the first week of our challenge.  Click here for some awesome meal ideas!

I have this video that I really enjoy, of course it’s nutrition related but honestly what better time?  For a lot of us (myself included) we try to make a healthy diet more complicated than it needs to be.  Now this isn’t to promote one diet over another but rather to remind us how simple it can be to eat healthy and enjoy the process at the same time.

Brian

Overhead Squats:
2 – 2 – 2 – 2 – 2

For Time:
21 Calorie row
15 Snatches (115/80)
9 Bar facing burpees
15 Thrusters (115/80)
21 Calorie row

Box Brief:
Thanks to everyone who brought their friends for us to torture!

The No Sugar Challenge starts this Sunday, May 1st.  The details have been posted on the Apollo Members Page.  If you’re not yet a member of the page let one of the coaches know so we can invite you.

Someone is happy…

Brady

“Tug of War”
4 Rounds: Two teams
Station 1 – 400 Meter run w/wall ball
Station 2 – Max row for calories
*Stations switch when all members have returned from the run

Box Brief:
Today is Bring a Friend day!

If you’re reading this but haven’t stretched today then do yourself a favor and hit those areas that are sore.  Your body will thank you in the morning!

Warm up fun!

11:30 crew

30 Minute EMOM:
Minute 1 – 5 Push Press + 8 Front Rack Lunges (135/95)
Minute 2 – 8 Burpee Box Jumps (24/20)
Minute 3 – 20 Double Unders + 3 Muscle-ups

Box Brief:
Need details about the upcoming No Sugar Challenge starting May 1st? Hop on over to the Apollo Member’s Page for all the details.

Some of you may have missed the article that helped inspire us to start this no sugar challenge.  So in the spirit of this upcoming event here is The Sugary Albatross by Brittney Saline.  She details the dangers of sugar from a health and performance standpoint.

Crossfit teens

New Jake and Chris G going head to head

Dead lift:
3 – 3 – 3 – 3 – 3

4 Rounds:
Minute 1 – 30 Second AMRAP Dead lifts (225/155)
Minute 2 – 60 Second AMRAP Sit-ups w/PVC
Minute 3 – Rest

Box Brief:
Have a friend that wants to try Crossfit? Bring them on Thursday for the bi-monthly Bring a Friend day!

Our No Sugar Challenge kicks off next Monday on May 1st. The rules have been posted on the Apollo Members Page.

Chris M

For Time:
50 – 40 – 30 – 20 – 10
Wall balls (20/14)
KBS (53/36)

Box Brief:
Bring a friend day is this Thursday!

Starting Monday we will have a sheet next to the office door for members to write down any purchases including progenex, t-shirts or ice age meals.

Saturday Apollo running

Box Brief:
I wanted to go old school with this weeks article.  In 2002 the founder of Crossfit Greg Glassman posted an article defining what it means to be “fit.”  This is one of my absolute favorite pieces of writing.  Before I started my Crossfit journey many years ago I stumbled across this post on the googleverse.  Mr. Glassman managed to answer questions I had never thought to ask and made me passionate about something I had never tried.  Fast forward to present day and this article stands the test of time with it’s information and what it stands for.  So sit back, grab your favorite beverage (coffee), and enjoy What is Fitness? by Greg Glassman.

Do you struggle with meal prepping?  These videos have some great meal ideas and help make prepping a little easier.  Hope you all enjoy!

Box jump fun

“Sisson”
20 Minute AMRAP: With a 20-lb vest
1 Rope climb
5 Burpees
200 Meter run

Box Brief:
We are doing a diet challenge starting May 1st. The challenge will be to cut out all sugar and add 3 servings a day of specified vegetables. This will be a 30 day challenge. More details to come soon.

The weightlifting clinic is today (or tomorrow depending on when you view this). It’s not to late to sign up, we still have a few slots open. The cost is $20 and it starts at 6:30pm.