WOD

1 ¼ Front Squat + Front Squat
Build to a heavy

3 Rounds:
20 Meter Banded Suitcase Carry (each side)

Nutrition Spotlight:

“Runway”
10 Rounds:
200 Meter Run
3 Bar Muscle-ups

Question of the Week:
What’s your favorite lift with a barbell?

Box Brief:
This Thursday is Bring a Friend Day!

Strict Press
5 x 5

“Walk the Line”
21 – 15 – 5 – Deadlift (225/155)
9 – 7 – 5 – Wall Walks

Quote of the Week:
“Do something today that your future self will thank you for.”
Sean Patrick Flanery

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. 

“Leap”
10 Rounds:
12 Box Jumps (24/20)
12 Wall Balls (20/14)

Recipe of the Week:
Need something quick and easy in the morning? Try out this Banana Pudding Overnight Oats recipe!

Ingredients:
2 small bananas, sliced
Cream
1 1/2 cups 2% cottage cheese
1 1/2 cups almond milk (or banana milk)
1 banana*
Note: you can omit 1 banana if you use bananamilk instead of almondmilk – this will reduce the carb count
1 tablespoon vanilla extract (OPTIONAL)
pinch of cinnamon
1 1/2 cups raw oats
2 tablespoons chia seeds
3 tablespoons of your favorite granola (preferably one with vanilla flavor)

Instructions:
Step 1
Set a nonstick skillet on medium high heat. Once hot, spray and add banana slices.

Step 2
Cook until the outside edges sear and become caramel like, about 4 – 6 minutes. Then set aside to completely cool.

Step 3
Add the ingredients for the “Cream” to a high powdered blender. Process until smooth.

Step 4
In a large mixing bowl, mix the cream with the oats and chia seeds.

Step 5
To a jar or container, add a tablespoon of granola on bottom, top with candied bananas and add the oats on top. Sprinkle with cinnamon (or your favorite spice), then cover/close and place in the fridge overnight or at least 4 hours.

Step 6
You may need to add some more milk (or water) to it in the AM if it is too thick. Enjoy!

“Flubber”
20 Minute AMRAP: teams of 2
40/30 Calorie Row
40 Kettlebell Swings (53/36)
40 V-ups
4 Rope Climbs

Meme of the Week:

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.