WOD

“AC”
6 Rounds:
200 Meter Easy Run
400 Meter Fast Run
100 Meter Walk

Meme of the Week:

Every 90 Seconds for 21 Minutes
Power Clean + Squat Clean

OR

Back Squat
Build to heavy

Bench Press
Build to heavy

Deadlift
Build to heavy

Nutrition of the Week:
The Cycle of Overeating and Restricting
Let’s say you overdid things a bit last weekend. It was Father’s Day, the Knights won the cup-you celebrated hard! Naturally on Monday, you plan to hit some salads, maybe choke down some chicken breast and you feel a little drained by Wednesday, but overall, you feel a little leaner. Thursday night rolls around and you grab a handful of chips/popcorn/cookies at the end of the day because you’ve been strict all week so what’s the harm. All the sudden-you’re face first in a bag of Fritos like a raccoon wondering what happened!!!???

I bet most of us have found ourselves in a similar scenario at some point in time. We think “I just need more discipline” or “If I never EAT chips/things I like I’ll never OVEREAT them” but the truth is, maybe you were just hungry and over restricting, and at some point, something’s gotta give. You either must replace those missed calories in a healthy way or find a better way to manage your intake overall.

My challenge to you this week is to try to keep your daily intake EVEN throughout the week. Meaning that you don’t have a crazy out of control day BECAUSE you evenly distribute your food throughout the week and make sure to feed yourself enough (even including things you actually like to eat) each day. For some of us, this is a big challenge. It means paying attention to your intake, whether through a tracking app or writing things down. For others, it may mean really being honest with yourself about what you are tracking, every bite. Some people may find it difficult not to restrict themselves because it’s become a habit after so many years of overeating on the weekends and then restricting during the week-rinse and repeat. Try it this week and see how you feel. If you need additional accountability, reach out!

“No Glasses”
20 Minute AMRAP:
20/16 Calorie Row
20 Double Unders
200 Meter Run
20 Double Unders
20 Pull-ups
20 Double Unders

Question of the Week:
Beach or Lake?

“Classic”
For Time:
100 Step-ups (24/20)
100 Push-ups
10 Squat Snatches (185/125)

Quote of the Week:
“Attitude is the ‘little’ thing that makes a big difference.”
Winston Churchill

“Go”
12 – 9 – 6
Power Cleans (185/125)
Muscle-ups

Recipe of the Week:
Soul Food Lunchbox! Watch this video below and try something new!

“High Five”
21 Minute EMOM: teams of 3
Minute 1 – Row for Calories
Minute 2 – Double Unders
Minute 3 – Rest

Meme of the Week:

Strict Press
3 x 5

Push Press
3 x 3

Push Jerk
3 x 1

Nutrition of the Week:
Stay Hydrated!

It’s starting to heat up outside, and if you want to perform at your best-you need to be on top of your hydration.

Contrary to popular belief, there is no exact data-based formula for how much you as an individual should drink to stay hydrated. A good guideline is to aim for about half your body weight in ounces each day, and/or to keep your urine a light yellow color. Ways to increase your water intake are to find a favorite water bottle that allows you to stay on track, add an electrolyte mix to one of your servings of water to help you drink more, or to make sure that you are having a glass of water with each meal or snack.

Staying hydrated is important for lots of reasons but the main ones are that it reduces the stress placed on the body by exercise, it reduces the amount of fatigue in the muscles as you exercise, and it helps you maintain your blood volume, helping you get blood back to your heart during exercise.
If you’d like to read more about hydration and performance, here’s a link to a short article:
https://sportscardiologybc.org/the-effects-of-hydration-on-athletic-performance/

“CFDC”
For Time:
45 Kettlebell Swings (72/53)
400 Meter Run
35 Kettlebell Swings
800 Meter Run
25 Kettlebell Swings
1200 Meter Run
15 Kettlebell Swings

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

Congratulations on becoming this June’s Member of the Month! I love these opportunities to highlight amazing people in our community. Let’s kick off the question and get to know you a little better.

How long have you been doing CrossFit? What keeps you coming back?
I have been doing CrossFit since 2017 or so. My wife ,Talley, and I wanted to do a Spartan Race and it was suggested to do CrossFit to train for it. We joined a local box and haven’t look back since. For me, I used to do regular weight training and was very unsatisfied with it. I would get stronger, and my cardio would suffer, and then I would do cardio and my strength would suffer. The balance of cardio and strength of CrossFit is the best workout load in my opinion. Also, the community aspect of it keeps me coming back each time. Having people there who know my name and suffer alongside me builds some pretty good connections.

For those who may not know, you’re a High School Pastor at Canyon Ridge. What are some of your favorite things about this calling?
Yep, been doing student ministry for almost 10 years now. I love it. High School Students today are looking for deep connection that matters, with social media and our society being more digital than ever, isolation and depression are rapid in this generation. I love getting to see students find deep connection with Jesus and each other. Students finding a God and a people who know and love them. I love the similarities between CrossFit and student ministry. People come from all walks of life with different backgrounds and come together on something that challenges them, and ultimately helps them grow, one physically and one spiritually.

You have baby number 2 coming any day now! What are you most excited for in regards to having another child?
He or she is coming (we don’t know the gender)! By the time this comes out, they will be born, which is nuts! I’m most excited to see our daughter Juniper be a big sister. Right now, we have a little baby doll that Juniper carries around the house and says, “Baby!” all the time. I just hope she learns to carry her sibling not like her doll, which is a chokehold followed by being thrown down the stairs (but a great WWE move).

What is something most people at the gym wouldn’t know about you?
I’m a huge Virginia Tech Football fan. My uncle coached there forever. I’ve gotten to meet Michael Vick, Tyrod Taylor, Frank Beamer, and all those guys (if you don’t know who they are: Google it). Even got to go to the National Championship in 2000, even though I was 8 years old and didn’t really know what was going on. Huge Hokies fan!

If you had to make your perfect CrossFit workout, what would it be?
My favorite CrossFit workout was actually 19.1 from the CrossFit Open. It was 19 Minute AMRAP of 19 Calorie Row, and 19 Wall Balls. It’s a great workout for a taller person.

Here are two fun questions.
What two nonessential items would you want if you were shipwrecked on a deserted island?
If I’m going to be on a deserted island I might as well be comfy. I’m grabbing a hammock, and an umbrella for shade.

What fictional character do you identify with the most and why?
Ted Lasso. That show is awesome. In the show Ted loved to bring out the best in people and care for other people’s needs, I have such a desire to do that in people, but Ted also has a lot of personal baggage he’s had to deal with and uses his people pleasing ability to cope with it, which I can identify with too. Loved the flawed nature of bringing the best of a character and showing his dark side too. We as humans are both.