WOD

“Hot Potato”
20 Minute AMRAP: teams of 2
Partner A – 200 Meter Run
Partner B – 3 Cleans (185/125)
6 Pull-ups
30 Double Unders

Nutrition of the Week:
It’s back to school time! At my house, that means we are focusing on adding in some more fruits and veggies to our diets. You gotta prep them though because life gets busy during the week!!! To give you an idea of what that looks like, the dinner menu for this week is:

Monday: Shrimp stir fry with rice noodles with side of raspberries

Tuesday: Chicken and Ground Beef Tacos with black beans and sliced bell peppers

Wednesday: Chicken thighs (boneless, skinless) over salad with side of watermelon

Thursday: leftovers served with sliced cucumbers and blueberries

Friday: Make your own pizzas with chopped veggies, served with leftover melon and berries

Saturday: Green Chicken curry with rice, served with cherries, bell peppers, and cucumbers

On Sunday, I went shopping and prepped the proteins (air fryer for the shrimp and grill for the chicken breasts and thighs. Then since I wasn’t super organized, I went to the store on Monday and got my fruits and vegetables. When I got home Monday, I prepped the fruits by washing and portioning them into containers I can set out on the table during meals. For the veggies, I sliced the bell peppers and cucumbers. For the stir fry, I used a bag of frozen veggies. Then on Monday, all I had to do was boil the noodles and stir fry the veggies, add in the cooked shrimp. Tonight, I’ll chop the chicken and season the ground beef so we can have a mix of tacos, heat the black beans and serve with the sliced peppers. Wednesday night I will throw together a quick salad with some romaine, sliced veggies, and chicken thighs. Thursday-it’s clean the fridge night. Friday will be a make your own pizza with the stuff we didn’t clean out the night before. Saturday since I have time to cook, I’ll make the Green Curry and cook rice specifically for that meal. Sunday we start all over again! Have a great week : -)

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!