WOD

“Cradle”
5 Rounds:
100 Foot Walking Lunge (50/35)
30 Sit-ups
20 Alternating Dumbbell Hang Snatches (50/35)

Meme of the Week:

5 Rounds Not for Time:
10 Strict Press
10 Bent Over Row
10 Supinated Pull-ups
:30 Double Under Sprint

Nutrition of the Week:

Now what??The Apollo Games are behind us, and we’ve got 9 Sundays until Christmas eve!!!
So, now what?
It’s a tricky time of year because what lies between now and the first of the year are lots of holiday parties, treats, and for some of us, alcohol. If you are thinking about doing a short fat loss cycle, starting at the end of this month, and ending right before Thanksgiving on November 23rd would be best. Get it done, and then slowly add calories back in between Thanksgiving and Christmas.
What would be even better would be to continue fueling yourself with healthy foods, in the right portions until the end of the year while planning out a few treats along the way-keeping your weight stable within 2-3 lbs of where you are right now. This alone will require discipline and focus, so don’t feel like you are taking the easy way out. Staying the course allows you to partake in holiday fun, but also not put on extra weight. You can also take this time to plan out some actionable goals for yourself for the Open and/or for your fitness for the new year.
If you need help with any of this, including planning out your fat loss cycles for the next few months, let me know!

Front Squat
5 – 5 – 3 – 3 – 1 – 1 – 1

“Lucky Number 6”
6 Minute AMRAP:
3 Power Cleans (155/105)
6 Burpees Over the Bar

Question of the Week:
Would you rather live on a sailboat or a space station for 6 months?

“Bacta”
19 Minute AMRAP:
500/400 Meter Row
400 Meter Run
20 Toes to Bar

Quote of the Week:
“If you fail to prepare, you’re prepared to fail.”
Mark Spitz

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. Bring your running shoes!!

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).

“230929”
25 Minute Clock:
1.5 Mile Run
-then-
AMRAP:
10 Push-ups
20 Lunges
30 Sit-ups

Recipe of the Week:
Who doesn’t like a good egg scramble? Here is another great recipe to try!

Ingredients:
1 tbsp Coconut oil
4 slices Bacon, nitrite-free
12 Brussels sprouts, cut in halves or quarters
1⁄2 Onion, diced
Sea salt, to taste
Black pepper, to
taste
6 Eggs

Instructions:
STEP 1
Add coconut oil to the pan and preheat on the stove.

STEP 2
Place bacon strips in the pan. Fry until preferred crispiness
and set aside on a paper towel-lined plate.

STEP 3
In the same pan as bacon, cook sprouts and onions until
tender, about 5 minutes.

STEP 4
Add salt, and pepper to taste.

STEP 5
When Brussels sprouts are done, cook eggs in your
preferred manner.

STEP 6
Serve together in the bowl or on a plate and enjoy!

“Tabatamobile”
8 Rounds Each Station:
20 seconds on, 10 seconds off
Kettlebell Swings (53/36)
Russian Twists
Row for Calories
Strict Press (75/55)

Meme of the Week:

Dead Stop Deadlifts
6 x 2

3 Rounds:
10 Half Squat Pallof Presses (each side)
10 Banded Side Plank Punches (each side)

Nutrition of the Week:
Competition Week

You made it! This week is where you let all your training and preparation sink in. Stick to familiar foods and even though workouts are ramping down, continue to feed your body so you are ready to go on Saturday. Make sure that you have your competition day fuel prepped and ready to go. These should be foods that you are used to eating and want to reach for in between workouts when you might not want to eat, but you know you need to. Stay hydrated and do your best to sleep well. Relax and celebrate how far you’ve come over the past few weeks!

Bench Press
5 – 5 – 3 – 3 – 1 – 1 – 1

“Springy”
3 Rounds:
400 Meter Run
20 Box Jumps (24/20)

Question of the Week:
What is your favorite restaurant in town?

Box Brief:
The volunteer meeting will be this Friday night at 6 pm.

Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.