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!
Meter Challenge.
Who’s ready for a friendly competition? This Friday’s class workout we are having a Meter Challenge between Men and Women. The Women were the champions when we had a rowing challenge two years ago. Who will be victorious this time?
The rules are simple. We will open our doors at 5am and close them at 8:15pm. You may either run, row, or ski erg as many meters as you can between those hours to add to your genders total. Whatever gender has the most meters at the end of the day, wins. The women will NOT have a handicap.
All meters MUST be done at Apollo. You cannot run, row, or ski at home. You must start and end your meters at Apollo.
You can do as many meters as you want during our business hours. Hell! You can stay all day. We would love that. Take off work if you have to!
We will have coaches around all day to guide you through a warm-up, motivate, coach on movement, and answer any questions you may have. We will also have refreshments throughout the day and a projector up to watch the 2023 CrossFit Games to distract you from your suffering.
Can the women repeat as back to back meter champions? Or, will the men find redemption? See you Friday to find out!
Recipe of the Week:
Want to mix it up for lunch or a snack? Try out this Smoked Salmon & Avocado Pasta Salad recipe.
Ingredients:
8oz (weighed) uncooked macaroni or pasta of choice
1 medium red bell pepper, diced
1 medium green bell pepper, diced
1 celery stalk, halved and diced
1 large ripe avocado, diced
10oz smoked salmon, flaked
Note: to reduce sodium per serving use baked salmon
Sauce
1/2 cup olive oil mayonnaise
1/4 cup (spicy) yellow mustard
1/4 cup low sodium tamari (or more/less to taste)
1 tablespoon garlic powder
1 tablespoon onion powder
2 teaspoons smoked paprika
1 tablespoon freshly cracked pepper
Garnish
diced chives
cracked pepper
Instructions:
Step 1
Cook pasta according to the instructions given and then drain and set aside to cool.
Step 2
In a cup or small bowl, whisk together the instructions for the sauce and season to taste.
Step 3
Flake the salmon regardless if using fresh smoked salmon or canned salmon.
Add all ingredients for the salad in a large mixing bowl.
Step 4
Drizzle the sauce over the salad and gently toss with a spatula to combine.
Step 5
Garnish and enjoy chilled! You can make this salad a night ahead of an event so that the flavors meld together well.
“Home Run”
5 Rounds:
10 Ring Dips
10 Kettlebell Swings (53/36)
15 Weighted Sit-ups (20/14)
Rest 3-Minutes
5 Rounds:
10 Push-ups
10 Kettlebell Swings (53/36)
15 Sit-ups
Meme of the Week:
“Hot Potato”
20 Minute AMRAP: teams of 2
Partner A – 200 Meter Run
Partner B – 3 Cleans (185/125)
6 Pull-ups
30 Double Unders
Nutrition of the Week:
It’s back to school time! At my house, that means we are focusing on adding in some more fruits and veggies to our diets. You gotta prep them though because life gets busy during the week!!! To give you an idea of what that looks like, the dinner menu for this week is:
Monday: Shrimp stir fry with rice noodles with side of raspberries
Tuesday: Chicken and Ground Beef Tacos with black beans and sliced bell peppers
Wednesday: Chicken thighs (boneless, skinless) over salad with side of watermelon
Thursday: leftovers served with sliced cucumbers and blueberries
Friday: Make your own pizzas with chopped veggies, served with leftover melon and berries
Saturday: Green Chicken curry with rice, served with cherries, bell peppers, and cucumbers
On Sunday, I went shopping and prepped the proteins (air fryer for the shrimp and grill for the chicken breasts and thighs. Then since I wasn’t super organized, I went to the store on Monday and got my fruits and vegetables. When I got home Monday, I prepped the fruits by washing and portioning them into containers I can set out on the table during meals. For the veggies, I sliced the bell peppers and cucumbers. For the stir fry, I used a bag of frozen veggies. Then on Monday, all I had to do was boil the noodles and stir fry the veggies, add in the cooked shrimp. Tonight, I’ll chop the chicken and season the ground beef so we can have a mix of tacos, heat the black beans and serve with the sliced peppers. Wednesday night I will throw together a quick salad with some romaine, sliced veggies, and chicken thighs. Thursday-it’s clean the fridge night. Friday will be a make your own pizza with the stuff we didn’t clean out the night before. Saturday since I have time to cook, I’ll make the Green Curry and cook rice specifically for that meal. Sunday we start all over again! Have a great week : -)
5 Rounds Not for Time:
3 Front Squats
5 Negative Strict Toes to Bar
:20 Bike Sprint
Question of the Week:
What your favorite type of cardio?
Box Brief:
Meter Challenge.
Who’s ready for a friendly competition? This Friday’s class workout we are having a Meter Challenge between Men and Women. The Women were the champions when we had a rowing challenge two years ago. Who will be victorious this time?
The rules are simple. We will open our doors at 5am and close them at 8:15pm. You may either run, row, or ski erg as many meters as you can between those hours to add to your genders total. Whatever gender has the most meters at the end of the day, wins. The women will NOT have a handicap.
All meters MUST be done at Apollo. You cannot run, row, or ski at home. You must start and end your meters at Apollo.
You can do as many meters as you want during our business hours. Hell! You can stay all day. We would love that. Take off work if you have to!
We will have coaches around all day to guide you through a warm-up, motivate, coach on movement, and answer any questions you may have. We will also have refreshments throughout the day and a projector up to watch the 2023 CrossFit Games to distract you from your suffering.
Can the women repeat as back to back meter champions? Or, will the men find redemption? See you Friday to find out!
“Fight Gone Bad”
3 Rounds:
1 Minute – Wall Balls (20/14)
1 Minute – Sumo Deadlift High Pull (75/55)
1 Minute – Box Jumps (20)
1 Minute – Push Press (75/55)
1 Minute – Row for Calories
1 Minute Rest
Quote of the Week:
Most people fail, not because of lack of desire, but, because of lack of commitment.”
Vince Lombardi
Box Brief:
Meter Challenge.
Who’s ready for a friendly competition? This Friday’s class workout we are having a Meter Challenge between Men and Women. The Women were the champions when we had a rowing challenge two years ago. Who will be victorious this time?
The rules are simple. We will open our doors at 5am and close them at 8:15pm. You may either run, row, or ski erg as many meters as you can between those hours to add to your genders total. Whatever gender has the most meters at the end of the day, wins. The women will NOT have a handicap.
All meters MUST be done at Apollo. You cannot run, row, or ski at home. You must start and end your meters at Apollo.
You can do as many meters as you want during our business hours. Hell! You can stay all day. We would love that. Take off work if you have to!
We will have coaches around all day to guide you through a warm-up, motivate, coach on movement, and answer any questions you may have. We will also have refreshments throughout the day and a projector up to watch the 2023 CrossFit Games to distract you from your suffering.
Can the women repeat as back to back meter champions? Or, will the men find redemption? See you Friday to find out!
“Summit”
For Time:
5 Deadlifts (315/220)
10 Bar Muscle-ups
20 Burpees Over the Bar
40 Wall Balls (20/14)
5 Rope Climbs
40 Wall Balls
20 Burpees Over the Bar
10 Bar Muscle-ups
5 Deadlifts
Recipe of the Week:
Follow the video below for a different way to scramble you eggs for breakfast.
“AOL”
5 Rounds:
15/12 Calorie Row
15 V-ups
Core Accessory
3 Rounds Not for Time:
20 Meter Suitcase Carry (each side)
Meme of the Week:
