WOD

“Tabatman”
8 Rounds (each) 20 Seconds On, 10 Seconds Off
Lunges
Double Unders
Hand Release Push-ups
Bike for Calories
Ring Rows

Meme of the Week:

Dead Stop Deadlift
5 x 5

3 Rounds:
1:00 Kettlebell Front Rack Marches

Nutrition of the Week:
Goals are great, but let’s talk about systems. When you walk into your house, you probably have a spot you drop your keys, put your work bag away, etc. When it comes to laundry, you probably put it in a basket and once it’s full, you wash your clothes. Before bed, you brush your teeth. These are systems that you’ve developed over time.

You can develop the same kinds of systems when it comes to your nutrition. Keep an inventory of your fridge and pantry. When staple items are running low, then you know what to put on your grocery list. This can help save money too, because you can stock up on things like rice/oats/sesasonings in bulk and shop sales for meat. If you pick a day to do your meal prep, you know that you’ve gotta make a list of foods you need and then shop, prep, and stock the fridge/freezer. The night before you go to work and the gym, prep your lunch and your protein shake.

These are just some ideas to help you start thinking about systems that you can develop at your house to help you stay on point long term with your nutrition. My advice is to start small, keep things pretty basic. We don’t need to discover French cooking, just get some lean proteins, fruits, and veggies on your plate. Lay a good foundation and then you can build from there.

“Flair”
21 Minute AMRAP: teams of 3
Partner A – 500/400 Meter Row
Partner B & C – AMRAP
20 Burpees
40 Alternating Dumbbell Snatches (50/35)

Question of the Week:
Would you rather discover the bottom of the ocean or space?

Box Brief:
Bring A Friend Day is on Thursday!

Floor Seated Dumbbell Press
3 x 10

“Vroom”
21 – 15 – 9
Push Jerk (115/85)
Toes to Bar

Quote of the Week:
“If you think lifting is dangerous, try being weak. Being weak is dangerous.”
Bret Contreras

Box Brief:
Bring A Friend Day is on Thursday! 

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!

Recipe of the Week:
Want to mix it up for lunch or a snack? Try out this Smoked Salmon & Avocado Pasta Salad recipe.

Ingredients:
8oz (weighed) uncooked macaroni or pasta of choice
1 medium red bell pepper, diced
1 medium green bell pepper, diced
1 celery stalk, halved and diced
1 large ripe avocado, diced
10oz smoked salmon, flaked
Note: to reduce sodium per serving use baked salmon
Sauce
1/2 cup olive oil mayonnaise
1/4 cup (spicy) yellow mustard
1/4 cup low sodium tamari (or more/less to taste)
1 tablespoon garlic powder
1 tablespoon onion powder
2 teaspoons smoked paprika
1 tablespoon freshly cracked pepper
Garnish
diced chives
cracked pepper

Instructions:
Step 1
Cook pasta according to the instructions given and then drain and set aside to cool.

Step 2
In a cup or small bowl, whisk together the instructions for the sauce and season to taste.

Step 3
Flake the salmon regardless if using fresh smoked salmon or canned salmon.

Add all ingredients for the salad in a large mixing bowl.

Step 4
Drizzle the sauce over the salad and gently toss with a spatula to combine.

Step 5
Garnish and enjoy chilled! You can make this salad a night ahead of an event so that the flavors meld together well.

“Home Run”
5 Rounds:
10 Ring Dips
10 Kettlebell Swings (53/36)
15 Weighted Sit-ups (20/14)

Rest 3-Minutes

5 Rounds:
10 Push-ups
10 Kettlebell Swings (53/36)
15 Sit-ups

Meme of the Week:

“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!