WOD

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:

Every 90 Seconds for 9 Minutes:
1 Hang Power Snatch + 1 Power Snatch
-then-
Every 90 Seconds for 9 Minutes:
1 Power Snatch

Nutrition of the Week:
Building muscle

Let’s talk about building muscle. What does it take and when can you expect results?
Building muscle requires a calorie surplus and lifting heavy weights. Incorporating scheduled periods of a calorie surplus during a year of training is important for your overall health and training.

Keep in mind you are trying to gain weight-you are trying to increase your intake to support that muscle growth, but the tough part is that you will inevitably gain some fat along with the muscle. Get strong first, and then plan a fat loss cycle after you normalize calories post calorie surplus. Gaining muscle is hard, it can mess with your head if you don’t already have a good relationship with the scale. Things that help are to focus on your strength PRs, and focusing on what your body can do. Allow yourself to take up space. See where that journey takes you. If you aren’t ready for that-focus on being ok with being at maintenance calories.

Besides a better body composition, building muscle allows you more food freedom. It can also be good for your thyroid and hormone function to give your body a break from restrictive dieting through a targeted surplus. You will likely see improved recovery, improved energy, sleep, and mood.

So how do you know if you are eating enough food? First let’s determine your maintenance calories. Begin by tracking your intake and your weight (via a scale, measurements, photos, etc). If you are staying about the same, then you can assume that you are at maintenance calories. From this point, you can begin by adding roughly 5-10% beyond your maintenance calories. You will likely need to spend a minimum of 3-4 months at this level. Make changes slowly and gauge your progress via scale, measurements, and photos. As always, if you need some extra help or accountability-let us know!

“First Floor”
15 Minute AMRAP:
50 Double Unders
25-ft Overhead Walking Lunge, Arm 1 (50/35)
25-ft Overhead Walking Lunge, Arm 2 (50/35)

Question of the Week:
Barbie or Oppenheimer?

“One to One”
4, 4 Minute AMRAPs:
15 Calorie Row
10 Toes to Bar
5 Power Cleans (165/115)
4-Minute Rest

Quote of the Week:
We are what we repeatedly do. Excellence then is not an act but a habit.”
Aristotele

Box Brief:
This Thursday is Bring a Friend Day!

10 Minute Clock:
Freestanding Handstand Practice

“Brainchild”
14 Minute AMRAP:
7 Strict Handstand Push-ups
14 Dumbbell Box Step-ups (50/25) (24/20)

Recipe of the Week:
Let’s spice up your protein next week! Try out this Spicy Lamb Meatballs recipe.

Ingredients:
2lb ground lamb (or protein of choice)
2 teaspoons cumin
2 cloves garlic, minced
1 teaspoon cinnamon
3 tablespoons Harissa
Substitute: 1 tablespoon paprika + 4 tablespoons Sriracha
1/4 cup finely chopped parsley
pinch of sea salt, cracked pepper

Instructions:
STEP 1
Set oven to 420F / 216C or air-fryer to 400F / 204C.

STEP 2
Add all ingredients to a mixing bowl.

Gently mix together with your hands, being careful not to overmix so that the meatballs will not be dry and dense.

Step 3
Use an icecream scoop or a spoon to make uniform 1.5-2 inch sized meatballs, like golf balls.

STEP 4
Place them in a baking tray or sheet next to each other, not spread out to keep as much juice in the meat as possible.

Step 5
Bake for 13 – 17 minutes, or until the outside has browned and the inside has cooked to your desired level of doneness.

Step 6
Enjoy with your favorite pasta, stuffed in a pita or with some spiced basmati rice.