WOD

5 Rounds Not for Time:
3 Back Squat
:30 Chinese Plank
:20 Row Sprint

Nutrition of the Week:
What is your relationship with food? Some thought provoking questions to help guide your nutrition journey…

Is it fuel? Comfort? Is it a reward or a punishment? Celebration? A coping mechanism for stress?

Do you celebrate the end of a long week with pizza? Maybe some drinks? If you’ve had a rough day, do you reach for wine and chocolate? Do you reward your kids after sporting events with ice cream or milk shakes? When you eat, are you sitting down at the table, on the couch? Hiding? Do you serve yourself differently depending on what you’re eating (just a corner of a cookie)?

Food is central to our society. Our gatherings are often based around food and include recipes that have been in our families for generations. Sharing a meal with someone can be meaningful and further cement our bonds with others.

The landscape of food is littered with ideas: superfoods, good and bad foods, clean foods, health food, processed food, whole foods. It’s hard not to lose your mind over all this-especially since your experience with food begins with your family and how they approach mealtimes. Was your family eating structured or a free for all? What did your access to food look like? Open pantry, fridge stocked? Was there food scarcity? Were you told to ‘finish your plate’?

After exploring your answers to these questions, see if there are some roadblocks that may be holding you back from improving your nutrition based on your goals. This will take time, and small changes made are often more successful than a cold turkey overhaul.

HALT: Hungry, Angry, Lonely, Tired -this can be a way to identify your feelings prior to eating. Why are you reaching for food? Are you hungry? Or are you angry, lonely, or tired?

Bench Press
5 x 3

“Sledding”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – Ring Dips
20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 – Sit-ups

Question of the Week:
What is your favorite holiday workout?

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

“EMOMma Mia
”21 Minute EMOM:
Minute 1 – 200 Meter Run
Minute 2 – 5 Power Cleans + 10 Lunges (135/95)
Minute 3 – 35 Double Unders + 5 Strict Pull-ups

Quote of the Week:
“Once you learn to quit, it becomes a habit.¨
Vince Lombardi Jr

Box Brief:
Apollo Games Registration is Live!
https://competitioncorner.net/events/11177

Welcome to the 12th annual Apollo Games! This year’s format will be teams of 2, Male & Female.

For the second time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.

We will announce 1 workout a week, starting next Sunday.

With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 5th.

“Round Up”
5 Rounds:
400 Meter Run
5 Squat Clean Thrusters (155/110)

Recipe of the Week:
This week’s meal looks delicious! Try out this Creamy Lemon & Dill Skillet recipe.

Ingredients:
4 (4 ounce) chicken cutlets
½ teaspoon ground pepper, divided
¼ teaspoon salt, divided
1 tablespoon extra-virgin olive oil
1 large shallot, finely chopped
1 large clove garlic, minced
½ cup low-sodium chicken broth
½ cup heavy cream
1 tablespoon lemon juice
1 small lemon, thinly sliced
2 tablespoons chopped dill, plus more for garnish

Instructions:
STEP 1
Sprinkle chicken with 1/4 teaspoon pepper and 1/8 teaspoon salt. Heat oil in a large skillet over medium heat until shimmering. Add the chicken; cook, turning once, until browned and an instant-read thermometer inserted into the thickest part registers 165°F, 6 to 8 minutes. Transfer the chicken to a plate.

STEP 2
Add shallot and garlic to the pan; cook, stirring until fragrant, about 15 seconds. Add broth; cook, stirring occasionally and scraping up the brown bits on the bottom of the pan, until reduced by half, 1 to 2 minutes. Stir in cream, lemon juice, lemon slices and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt; simmer until slightly thickened, 1 to 2 minutes. Add the chicken, with any accumulated juices, and dill; turn to coat with the sauce. Sprinkle with additional dill, if desired.

“Tabatman”
8 Rounds (each) 20 Seconds On, 10 Seconds Off
Lunges
Double Unders
Hand Release Push-ups
Bike for Calories
Ring Rows

Meme of the Week:

Dead Stop Deadlift
5 x 5

3 Rounds:
1:00 Kettlebell Front Rack Marches

Nutrition of the Week:
Goals are great, but let’s talk about systems. When you walk into your house, you probably have a spot you drop your keys, put your work bag away, etc. When it comes to laundry, you probably put it in a basket and once it’s full, you wash your clothes. Before bed, you brush your teeth. These are systems that you’ve developed over time.

You can develop the same kinds of systems when it comes to your nutrition. Keep an inventory of your fridge and pantry. When staple items are running low, then you know what to put on your grocery list. This can help save money too, because you can stock up on things like rice/oats/sesasonings in bulk and shop sales for meat. If you pick a day to do your meal prep, you know that you’ve gotta make a list of foods you need and then shop, prep, and stock the fridge/freezer. The night before you go to work and the gym, prep your lunch and your protein shake.

These are just some ideas to help you start thinking about systems that you can develop at your house to help you stay on point long term with your nutrition. My advice is to start small, keep things pretty basic. We don’t need to discover French cooking, just get some lean proteins, fruits, and veggies on your plate. Lay a good foundation and then you can build from there.

“Flair”
21 Minute AMRAP: teams of 3
Partner A – 500/400 Meter Row
Partner B & C – AMRAP
20 Burpees
40 Alternating Dumbbell Snatches (50/35)

Question of the Week:
Would you rather discover the bottom of the ocean or space?

Box Brief:
Bring A Friend Day is on Thursday!

Floor Seated Dumbbell Press
3 x 10

“Vroom”
21 – 15 – 9
Push Jerk (115/85)
Toes to Bar

Quote of the Week:
“If you think lifting is dangerous, try being weak. Being weak is dangerous.”
Bret Contreras

Box Brief:
Bring A Friend Day is on Thursday!