WOD

“Nasty Boys”
3 Rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Snatches (115/95)

Recipe of the Week:
We can’t wait to try this recipe for dinner! Give this Fire Salmon with Avocado Mango Salsa a shot!

Ingredients:
1lb raw (wild) salmon, skinned and cut into 2-inch cubes (I recommend center-cut since it is the thickest part)
1 tablespoon coconut sugar
pinch of sea salt & pepper
spray oil
2 tablespoons raw butter
3 garlic cloves, minced
5 tablespoons Sriracha

Mando Avocado Salsa
1 large (~1 cup) mango, diced into 1/2-inch pieces
1 large avocado, diced
juice from 1 lemon

Instructions:
Step 1
Season salmon with coconut sugar, sea salt & pepper.

Step 2
Set a nonstick skillet on medium high heat. Once hot, spray with oil then add the salmon cubes. Sear for 1 – 3 minutes, or until sear marks appear. (Note: monitor the heat because the coconut sugar will burn so sear marks should appear faster than normal.)

Use tongs to flip the salmon over to cook for another 1 – 3 minutes until you reach your desired level of doneness. Remove and set aside.

Step 3
Reduce the heat to low, then add butter, sriracha and garlic. Stir immediately and ensure the skillet is not so hot that it simmers the butter or sauce. Add the salmon back to the skillet and gently fold into the sauce.

Step 4
Mix the Salsa ingredients together in a bowl.

Step 5
Enjoy with your choice of grain or cauliflower rice and avocado-mango salsa.

“Vegetables”
22 Minute AMRAP: teams of 2
400 Meter Run
-then-
4 Rounds:
15/12 Calorie Row
50 Double Unders

Meme of the Week:

Every 90 Seconds for 9 Minutes
2 Clean & Jerks
-then-
Every 90 Seconds for 9 Minutes
1 Clean & Jerk

Box Brief:
Congrats to Kelci for being the July Member of the Month at Apollo! Scroll down to learn more about Kelci.

Congrats on being the July Member of the Month! Do you feel any different? Like you’re walking on clouds or nervous about all the paparazzi you’re about to deal with?
I’m honored! A bit nervous about the paparazzi, but luckily I know some strong people who would have my back (right friends?)

How did you get started in CrossFit and what keeps you coming back to Apollo?
Growing up I was in a few competitive sports (synchronized swimming and lacrosse) so when a friend introduced me to CrossFit in 2014 I was hooked. I loved the camaraderie and competitive atmosphere. I love the community at Apollo and that’s what’s kept me coming back, it’s truly like a big family!

What is the most embarrassing thing that’s ever happened to you? Don’t hold back!
Oh wow, I really had to think about this one because I am constantly embarrassing myself. I’d have to say the first time I ever tried banded pull ups. I was at LVAC and didn’t know that I needed to keep the band secure around my foot in a certain way.. so I let the band slip and it snapped up between my legs. Oh man did it hurt, and I was stuck.. so my trainer and the few people around me had to help me get the band out and get down from the pull up bar.

Your fitness has gone to a new level in the last couple of years. What’s been the difference maker? What motivates you?
Being diligent and intentional with my nutrition and training! I started tracking macros really seriously a couple of years ago and dropped about 30 pounds. I had no idea what a difference it would make for how I feel and perform every day but that’s what’s kept me motivated to stick with the consistency!

Describe your absolute perfect day.
A weekend, spring day so the weather is perfect and I get to sleep in and relax a bit! Start the day with an iced latte and a workout that has heavy front squats and pull ups (my favorites). Take the dogs for a walk, cuddle with my hairless kitties and then end the day spending time with friends and a nice dinner – sushi or Korean bbq!

Would you rather have, more time or more money? Why?
More time! I always wish there was more time in a day or on the weekend to spend with family and friends. Time with people you love is more valuable than money!

“Miss Vickie’s”
20 Minute AMRAP:
50/40 Calorie Row
40 Sit-ups
30 Box Jumps (24/20)
20 Hand Release Push-ups
10 Strict Toes to Bar

Question of the Week:
How do you express your fitness outside of the gym?

Box Brief:
Bring A Friend Day is BACK! Effective immediately, we are inviting anyone who is interested in giving Apollo a shot to come out for a free class on the 2nd and 4th Thursday of each month. We design these workouts to be friendly for newcomers to give them a great first impression. So, invite your friends and family to join us this Thursday for the return of BRING A FRIEND DAY!

Bulgarian Split Squats
3 x 10

“Run It”
10 Rounds:
100 Meter Run
10 Dumbbell Thrusters (35/25)

Quote of the Week:
“If you don’t like something change it; if you can’t change it, change the way you think about it.”
Mary Engelbreit

Box Brief:
Bring A Friend Day is BACK! Effective immediately, we are inviting anyone who is interested in giving Apollo a shot to come out for a free class on the 2nd and 4th Thursday of each month. We design these workouts to be friendly for newcomers to give them a great first impression. So, invite your friends and family to join us this Thursday for the return of BRING A FRIEND DAY!

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).

Strict Press
5 x 3

“Push It EE”
16 Minute AMRAP:
10 Ring Rows
8 Burpees Over the Bar
6 Shoulder to Overhead (155/105)
40 Double Unders

Recipe of the Week:
Looking for something new for meal prep next week? Try out this Mediterranean Turkey Bowl recipe.

Ingredients:
Garlic Dill Yogurt Sauce
1 cup full-fat plain yogurt
1 Tbsp lemon juice
1/4 tsp garlic powder
1/4 tsp dried dill
1/4 tsp salt
Ground Turkey
1 Tbsp olive oil
1 lb. ground turkey
2 cloves garlic, minced
1/2 tsp dried oregano
1/2 tsp salt
1/4 tsp freshly cracked pepper
Bowls
1 cup uncooked rice*
1 pint grape tomatoes
1 cucumber
1/4 red onion
1/4 cup chopped parsley

Instructions:
STEP 1
Make the garlic dill yogurt sauce first, so the flavors have time to blend. Stir together the yogurt, lemon juice, garlic powder, dill, salt, and pepper in a bowl. Refrigerate until ready to serve.

STEP 2
Next, begin cooking the rice using your preferred method (rice cooker or stove top). You can use any type of rice, just make sure to follow cooking instructions for the type of rice you’re using.

STEP 3
While the rice is cooking, cook the ground turkey. Add the olive oil to a large skillet and heat over medium. Once hot, add the ground turkey and continue to cook over medium heat.

STEP 4
When the turkey is almost cooked through, add the minced garlic, dried oregano, salt, and pepper to the skillet. Stir to combine with the turkey and continue cooking for 2-3 minutes more or until the turkey is cooked through. Remove the turkey from the heat.

STEP 5
Slice the grape tomatoes in half, chop the cucumber into quarter-rounds, thinly slice the red onion, and finely chop the parsley.

STEP 6
When all of the ingredients are prepped, it’s time to build your bowls. Divide the rice, ground turkey, tomatoes, cucumber, red onion, and parsley between four bowls or meal prep containers. Drizzle with the yogurt sauce just before serving and enjoy!

“Lothbrok”
2 Rounds: teams of 2
100 Meter Row
200 Meter Row
300 Meter Row
400 Meter Row
500 Meter Row

Meme of the Week:

Romanian Deadlifts
5 x 5
:45 Face Down Chinese Plank after each set

Nutrition of the Week:
Happy 5th of July!
Just a friendly post-holiday reminder that you still need to eat today even if you celebrated a little too hard yesterday. Don’t hop on the scale, give yourself some grace. Plan on fueling your body today and the rest of the week with lean meats, fruits and veggies, plenty of water and lots of sleep. Jump right back into the basics and you will be feeling better by the weekend.