WOD

Deadlift
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

“Dunkaroos”
4 Rounds:
20 Dips
30 Dumbbell Snatches (50/35)
3 Rope Climbs

Recipe of the Week:
Get ready to meal prep! Try out this Chicken Teriyaki Stir-fry recipe.

Ingredients:
3 chicken breasts, cubed
salt, to taste
pepper, to taste
1 teaspoon garlic, crushed
½ cup soy sauce
⅓ cup honey
1 ½ tablespoons sesame seed, more to garnish
1 onion, sliced
2 small bell peppers, thinly sliced
2 cups broccoli
1 green onion, thinly sliced
white rice, cooked

Instructions:
STEP 1
In a pan, cook cut chicken over medium-high heat until almost done. Salt and pepper to taste.

STEP 2
Reduce heat to medium and stir in the crushed garlic.

STEP 3
Add in the soy sauce, honey, and 1 tablespoon of the sesame seeds. Stir until thickened.

STEP 4
Remove the chicken from the pan, leaving the sauce, and add the vegetables to the pan.

STEP 5
Cover the pan for several minutes and cook until the vegetables begin to soften, then remove the lid and stir until the sauce is thick again.

STEP 6
Split the rice, vegetables, and chicken evenly between 4 containers. Top with a sprinkle of sesame seeds and sliced green onion. Refrigerate for up to 4 days.
Enjoy!

“Strategery”
For Time: teams of 2
5000/4000 Meter Row
250 Wall Balls

Box Brief:
Don’t forget to pick up “The Gift of Fitness” at the front desk. It’s a great present to give a friend that you’ve always wanted to try Apollo.

Meme of the Week:

Strict Press
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

15 Minute EMOM:
1 Split Jerk

Nutrition of the Week:
Goal setting for the new year, planning a cut etc.

Hey Apollo! As the year ends in the next week and a half, set aside some time to think about how 2022 went and what your goals are for 2023. The same way that you can periodize your fitness training (or break it into segments), you can periodize your nutrition. Start by dividing your year into quarters and look back at each section. Ask yourself three questions regarding your nutrition:
What did I do well?
Where can I improve?
What will I do next time?
Once you’ve gotten these questions answered for each of the 4 quarters of 2022, notice some trends-maybe you really struggled during the holidays or maybe summertime was where things fell off. Maybe you started the year strong with the Open and then things dropped off. Next, look forward to 2023. Do you have any big events, vacations, competitions coming up? Need to build some muscle for a comp in Feb? Want to have visible abs for the beach vacation in July? Or would you prefer to focus on health markers like sleeping better, having more energy throughout your day? Maybe you would rather build on what you’ve started this year if you’ve been adhering to the basics of staying hydrated and hitting your protein.

No matter what your goals are, planning things like cuts or gains out in advance will save you a lot of trouble. Take action instead of reacting to every pound up or down. I’m here to help!

“Sonic”
25 Minute AMRAP:
800 Meter Run
30 Box Jumps (24/20)
30 Kettlebell Swings (53/36)

Box Brief:
Don’t forget to pick up “The Gift of Fitness” at the front desk. It’s a great present to give a friend that you’ve always wanted to try Apollo.

This Saturday’s workout will be the Annual 12 Days of Christmas WOD! Bring family and friends to join in on the fun. If you are bringing visitors, please arrive 15-20 minutes before class to go over the movements.

Question of the Week:
What is your favorite part of Christmas?

“Open WOD 16.1”
20 Minute AMRAP:
10 Overhead Lunges (95/65)
8 Bar Facing Burpees
10 Overhead Lunges
8 Chest to Bar Pull-ups

Quote of the Week:
“The battles that count aren’t the ones for gold medals. The struggles within yourself—the invisible battles inside all of us—that’s where it’s at.”
Jesse Owens

Box Brief:
Don’t forget to pick up “The Gift of Fitness” at the front desk. It’s a great present to give a friend that you’ve always wanted to try Apollo.

This Saturday’s workout will be the Annual 12 Days of Christmas WOD! Bring family and friends to join in on the fun. If you are bringing visitors, please arrive 15-20 minutes before class to go over the movements.

Strict Press
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%

“Open WOD 15.4”
8 Minute AMRAP:
3 Handstand Push-ups
3 Cleans (185/125)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
Etc…

Recipe of the Week:
Need an easy grab and go breakfast? Try out this Best-Ever Egg Muffins recipe.

Ingredients:
Cooking spray
3 slices turkey bacon
1 small yellow onion, chopped
1 red bell pepper, chopped
2 c. chopped baby spinach
6 large eggs
3 tbsp. milk
1/4 tsp. paprika
1/2 tsp. garlic powder
Kosher salt
Freshly ground black pepper
1/2 c. shredded mozzarella

Instructions:
Step 1
Preheat oven to 350º and grease a 12-cup muffin tin with avocado or coconut oil cooking spray or coconut oil. In a large nonstick skillet over medium heat, cook turkey bacon until crispy, 6 to 8 minutes. Drain on a paper towel-lined plate, then crumble.
Step 2
Add onion and bell pepper to skillet and cook until soft, 5 minutes. Add spinach and cook until wilted, 2 minutes more.
Step 3
In a small bowl, whisk eggs, milk, paprika, and garlic powder and season with salt and pepper. Fold in cooked vegetable mixture, turkey bacon, and mozzarella. Pour mixture into prepared muffin tin.
Step 4
Bake until cooked through and golden, 30 to 35 minutes.
Step 5
Let cool, then store in the fridge in an airtight container until ready to eat.

“Billboard Live”
21 Minute AMRAP: teams of 2
500 Meter Row
100 Meter Farmers Carry
40 Air Squats

Box Brief:
December 17th @ 10:30 a.m. we will host a White Elephant exchange at Apollo. Gift should be between $20 & $40 and wrapped. We will have hot chocolate and marshmallows. It would be great if everyone brought their favorite cookie to share.

Meme of the Week:

Snatch
Build to a heavy single

“Prep”
8 Minute Ladder: (2,4,6,8,10, etc…)
Bar Facing Burpees
2 Snatches @ 70-75% of today’s 1RM

Nutrition of the Week:
We have two and half weeks until the new year. This is the last opportunity you have to finish 2022 strong. It is so easy to just throw in the towel at this point in the year and say you will focus on starting fresh with your nutrition on Jan 1st, but that is a lot like saying AHH I’ll start on Monday.

You are better than that, your health is worth more than that. You can do the basics now (stay hydrated, eat your protein, sleep well) and still enjoy some holiday treats. Make a list of non-negotiables, things you will do for yourself between now and the end of the year NO MATTER WHAT.

For me, I am concentrating on getting good sleep, staying hydrated, and hitting my protein goal. I am also making memories with my kids-I see them growing up so fast and I don’t want to miss a single chance to bake with them, or watch movies and have popcorn. Life is short guys, find a way to make your nutrition sustainable so you can enjoy your life and take good care of your health.