WOD

Back Squat
5 x 5

Front Squat
5 x 3

Question of the Week:
Where would you go for your dream vacation?

Bench Press
6 x 2

“Swing, Swing”
3 Rounds:
400 Meter Run
20 Sit-ups
20 Kettlebell Swings (53/36)

Quote of the Week:
“I may win and I may lose, but I will never be defeated.”
Emmitt Smith

Box Brief:

Apollo Training Camp

We are excited to announce our first ever Apollo Training Camp to help everyone perform their best at this year’s Apollo Games! This 5 week program will begin on September 5th. All participants will work with our staff to dial in key elements to ensure their best possible success in preparation for competition. The Apollo Training Camp will assist and keep you accountable with:

• Exclusive Saturday competition prep days (each week)
• Performance based nutrition
• Nutrient timing
• Sleep & water consumption
• Improving skill deficiencies
• Tailored weekly workout schedule
• Optimize recovery
• Workout tips & strategies (specific to your team)
• Optimize mental approach & tactics

Our Camp Nutrition Guidelines will be broad, but effective. However, If you want to take things to the next level, we HIGHLY recommend adding 1on1 Nutrition Coaching with Elizabeth Gehrmann. On top of everything included in the Training Camp, working with Elizabeth will also include:

• Personalized nutrition plan
• Higher accountability with weekly check-ins
• Advice & adjustments based on your feedback
• Supplement recommendations

To learn more and to set-up a free consultation on 1on1 Nutrition Coaching, email us at [email protected]

We are EXTREMELY excited to kick this Camp off and know it will be a massive success for those who participate.

One of the more exciting elements of this Camp will be our Exclusive Saturday Training Camp Days.

At each Saturday meeting, our Camp will:

• Complete 2 custom workouts
• Practice game day nutrition preparation, recovery, & intra-workout fueling
• Team specific tips & strategies
• Improve skill deficiencies
• Optimize mental approach & tactics

If you want to see what you are truly capable of at this years Apollo Games, then lets go to Camp!

Take 5 weeks to cram for this test, surrounded by a group of likeminded athletes, and coaches who want nothing more than to see you succeed.

Push Press
5 x 5

“Zombie”
7 Minute AMRAP:
5 Deadlifts (225/155)
10 Push-ups
15 Box Jumps (24/20)

Recipe of the Week:
Here is a fun way to cook your chicken in the future!

“Versatile”
For Time: teams of 2
6000/5000 Meters

Meme of the Week:

5 Rounds Not for Time:
5 Bar Muscle-ups/10 Pull-ups
1 Bear Complex

The Importance of Rest Days:

CrossFit has always had a lot to say about rest days. Back in the day, the recommended schedule was 3 days on, 1 day off, allowing you to get 6 training days in with 2 rest days. The idea behind this format was that you could really maximize your intensity during your 3 days on, while allowing your body to recover during your rest days. Doing this correctly means that you will not only need those rest days, but you will also WANT those rest days. Unfortunately for most of us, the traditional work week kind of gets in the way of this ‘ideal’ training schedule. It doesn’t negate the idea of rest days though. You need to be giving your body time to recover and taking rest days could be the missing link as to why you’re not making gains, sleeping well, or keep getting injured. Check out the following link to learn more about rest days and how to implement them into your training schedule: CrossFit | Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going)

“Broccoli”
4 Rounds:
30 Wall Balls (20/14)
20 Burpees

Question of the Week:
What’s your favorite vegetable?

“Buffer”
18 Minute AMRAP:
500 Meter Row
50 Meter Shuttle Run
100 Meter Shuttle Run
30 Alternating Dumbbell Snatches (50/35)

Quote of the Week:
“Some people want it to happen, some wish it would happen, others make it happen.”
Michael Jordan

Box Brief:

Apollo Training Camp

We are excited to announce our first ever Apollo Training Camp to help everyone perform their best at this year’s Apollo Games! This 5 week program will begin on September 5th. All participants will work with our staff to dial in key elements to ensure their best possible success in preparation for competition. The Apollo Training Camp will assist and keep you accountable with:

• Exclusive Saturday competition prep days (each week)
• Performance based nutrition
• Nutrient timing
• Sleep & water consumption
• Improving skill deficiencies
• Tailored weekly workout schedule
• Optimize recovery
• Workout tips & strategies (specific to your team)
• Optimize mental approach & tactics

Our Camp Nutrition Guidelines will be broad, but effective. However, If you want to take things to the next level, we HIGHLY recommend adding 1on1 Nutrition Coaching with Elizabeth Gehrmann. On top of everything included in the Training Camp, working with Elizabeth will also include:

• Personalized nutrition plan
• Higher accountability with weekly check-ins
• Advice & adjustments based on your feedback
• Supplement recommendations

To learn more and to set-up a free consultation on 1on1 Nutrition Coaching, email us at [email protected]

We are EXTREMELY excited to kick this Camp off and know it will be a massive success for those who participate.

One of the more exciting elements of this Camp will be our Exclusive Saturday Training Camp Days.

At each Saturday meeting, our Camp will:

• Complete 2 custom workouts
• Practice game day nutrition preparation, recovery, & intra-workout fueling
• Team specific tips & strategies
• Improve skill deficiencies
• Optimize mental approach & tactics

If you want to see what you are truly capable of at this years Apollo Games, then lets go to Camp!

Take 5 weeks to cram for this test, surrounded by a group of likeminded athletes, and coaches who want nothing more than to see you succeed.

“Marrow”
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistols
15 Calorie Row

Recipe of the Week:
Keep it simple! Here is a recipe that brings it back to the basics. Enjoy this Dijon Crusted Salmon recipe!

Ingredients:
Sauce
1 tablespoon Dijon
1 teaspoon olive oil
1 1/2 tablespoons coconut sugar
Divide the sugar into 2 equal portions
brown sugar or raw cane sugar
Salmon
10oz (wild) salmon, center cut
I used 5oz filets
spray olive oil
1 tablespoon avocado oil

Instructions:
Step 1
Set oven to 350F / 177C.

Step 2
Mix together the ingredients for the sauce, using only 1/2 of the measured coconut sugar, and set aside. Pat the salmon dry with a paper towel. Lightly spray with oil then sprinkle on sea salt & pepper.

Step 3
Set a stainless steel, cast iron, or carbon steel pan on medium-high heat. Once hot, add the oil and then add the salmon skin-side UP.

Sear in the skillet for about 3 minutes, or until the salmon easily lifts off the skillet. Then flip the salmon over.

Step 4
Remove the skillet from the heat and rub on sauce on top of the salmon. Then sprinkle the remaining coconut sugar on top.

Bake for 3 – 6 minutes in the oven, or until you reach your desired level of doneness.

Step 5
Remove from the oven and serve immediately while hot!