WOD

“Triple Threat”
30 Rounds: teams of 3
4 Shuttle Runs
6 Double Kettlebell Swings (53/36)
8 Box Jumps (24/20)

Meme of the Week:

5 Rounds Not for Time:
5 Bench Press
5 Negative Pull-ups
:30 Straight Leg L-Sit

Nutrition of the Week:
The Minimum Effective Dose-when it comes to nutrition.
We talk often about the minimum effective dose when it comes to our fitness. As CrossFitters, we know that you can get an extremely effective workout done in time domains ranging from 2-20 mins. You can do the same thing with your nutrition. Get the basics right, show up for yourself every day and over time you will get healthier, sleep better, and have more energy. For me, the bare minimum consists of meal prepping at least two protein options and two carb options each week (usually on Sundays) and then making sure I have some frozen veggies and some fresh fruits on hand. I also always have protein powder for my post work out shake. You can call these bare minimums or non-negotiables-either way, I’m not flying by the seat of my pants if I have these items ready to go. This week, my two protein options were the already made cilantro lime shrimp from Costco (no cooking required) and a grilled flank steak, sliced thin to use for tacos and bowls/wraps. My two carb options are rice and a combo of sweet potatoes and Yukon gold potatoes sliced and roasted in the oven with some olive oil and sea salt. Veggies this week are salads in a bag-also from Costco-and fruits are berries and plums. It doesn’t need to be complicated.

Box Squats
5 x 5

“Annie”
50 – 40 -30 – 20 – 10
Double Unders
Sit-ups

Question of the Week:
If you could pick any super power what would it be and why did you choose the power to make it cooler in Las Vegas?

“Imagination”
18 Minute AMRAP:
30/25 Calorie Row
20 Burpees
100 Meter Farmers Carry (72/53)

Quote of the Week:
“If you don’t make time for exercise, you’ll probably have to make time for illness.”
Robin Sharma

“Nasty Boys”
3 Rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Snatches (115/95)

Recipe of the Week:
We can’t wait to try this recipe for dinner! Give this Fire Salmon with Avocado Mango Salsa a shot!

Ingredients:
1lb raw (wild) salmon, skinned and cut into 2-inch cubes (I recommend center-cut since it is the thickest part)
1 tablespoon coconut sugar
pinch of sea salt & pepper
spray oil
2 tablespoons raw butter
3 garlic cloves, minced
5 tablespoons Sriracha

Mando Avocado Salsa
1 large (~1 cup) mango, diced into 1/2-inch pieces
1 large avocado, diced
juice from 1 lemon

Instructions:
Step 1
Season salmon with coconut sugar, sea salt & pepper.

Step 2
Set a nonstick skillet on medium high heat. Once hot, spray with oil then add the salmon cubes. Sear for 1 – 3 minutes, or until sear marks appear. (Note: monitor the heat because the coconut sugar will burn so sear marks should appear faster than normal.)

Use tongs to flip the salmon over to cook for another 1 – 3 minutes until you reach your desired level of doneness. Remove and set aside.

Step 3
Reduce the heat to low, then add butter, sriracha and garlic. Stir immediately and ensure the skillet is not so hot that it simmers the butter or sauce. Add the salmon back to the skillet and gently fold into the sauce.

Step 4
Mix the Salsa ingredients together in a bowl.

Step 5
Enjoy with your choice of grain or cauliflower rice and avocado-mango salsa.

“Vegetables”
22 Minute AMRAP: teams of 2
400 Meter Run
-then-
4 Rounds:
15/12 Calorie Row
50 Double Unders

Meme of the Week:

Every 90 Seconds for 9 Minutes
2 Clean & Jerks
-then-
Every 90 Seconds for 9 Minutes
1 Clean & Jerk

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

Congrats on being the July Member of the Month! Do you feel any different? Like you’re walking on clouds or nervous about all the paparazzi you’re about to deal with?
I’m honored! A bit nervous about the paparazzi, but luckily I know some strong people who would have my back (right friends?)

How did you get started in CrossFit and what keeps you coming back to Apollo?
Growing up I was in a few competitive sports (synchronized swimming and lacrosse) so when a friend introduced me to CrossFit in 2014 I was hooked. I loved the camaraderie and competitive atmosphere. I love the community at Apollo and that’s what’s kept me coming back, it’s truly like a big family!

What is the most embarrassing thing that’s ever happened to you? Don’t hold back!
Oh wow, I really had to think about this one because I am constantly embarrassing myself. I’d have to say the first time I ever tried banded pull ups. I was at LVAC and didn’t know that I needed to keep the band secure around my foot in a certain way.. so I let the band slip and it snapped up between my legs. Oh man did it hurt, and I was stuck.. so my trainer and the few people around me had to help me get the band out and get down from the pull up bar.

Your fitness has gone to a new level in the last couple of years. What’s been the difference maker? What motivates you?
Being diligent and intentional with my nutrition and training! I started tracking macros really seriously a couple of years ago and dropped about 30 pounds. I had no idea what a difference it would make for how I feel and perform every day but that’s what’s kept me motivated to stick with the consistency!

Describe your absolute perfect day.
A weekend, spring day so the weather is perfect and I get to sleep in and relax a bit! Start the day with an iced latte and a workout that has heavy front squats and pull ups (my favorites). Take the dogs for a walk, cuddle with my hairless kitties and then end the day spending time with friends and a nice dinner – sushi or Korean bbq!

Would you rather have, more time or more money? Why?
More time! I always wish there was more time in a day or on the weekend to spend with family and friends. Time with people you love is more valuable than money!

“Miss Vickie’s”
20 Minute AMRAP:
50/40 Calorie Row
40 Sit-ups
30 Box Jumps (24/20)
20 Hand Release Push-ups
10 Strict Toes to Bar

Question of the Week:
How do you express your fitness outside of the gym?

Box Brief:
Bring A Friend Day is BACK! Effective immediately, we are inviting anyone who is interested in giving Apollo a shot to come out for a free class on the 2nd and 4th Thursday of each month. We design these workouts to be friendly for newcomers to give them a great first impression. So, invite your friends and family to join us this Thursday for the return of BRING A FRIEND DAY!