“Half Pipe”
21 – 15 – 9 – 9 – 15 – 21
Push Press (95/65)
Front Rack Lunge (95/65)
300 Meter Run after each round
Question of the Week:
Are you an early or last-minute shopper?
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.
Deadlift
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%
“Evil Dead”
6 Rounds:
10 Deadlifts (225/155)
10 Toes to Bar
50 Double Unders
Quote of the Week:
“What you do speaks so loudly that I cannot hear what you say.”
Ralph Waldo Emerson
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.
“Shockwave”
3 Rounds:
15 Chest to Bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls (95/65)
Box Brief:
Congrats to Clinton for being the December Member of the Month at Apollo! Scroll down to learn more about Clinton.
Congrats on being our November Member of the Month!!! This is one of the most prestigious titles anyone has been given. What is another title of yours that means a lot, and why?
One of the most prestigious titles you can be given I believe comes from the good Lord above and that is the title of being a parent. It is a title given when you bring a life into this world which carries a huge amount of responsibility. Once given it can never be taken away!!!
You are a police officer for Metro. How has CrossFit helped you do your job?
When I decided to become a police officer, I knew fitness was a huge part in being successful. If I was ever to get into a physical altercation with a suspect I never wanted to lose. No matter what you always win! Thank you, Apollo, for the success I have had with staying one step ahead of the suspects!!
You have been a member at Apollo for 5+ years. First of all, thank you for sticking with us! We are lucky to have you! What keeps you coming back?
It is the atmosphere that has been created at Apollo. Everyone is like family. You can come in have a great workout, talk to some amazing people, destress, and do it all again the next day. It is an awesome feeling!!
During Christmas break we always see an influx of college students in our classes. You always seem to enjoy when they are around. What is it about this youth that gets you fired up?
Well for me I always enjoy working out with the young adults that attend CrossFit. At times you need to be pushed and by working out with young adults I find myself pushing harder during the workouts. I have that mindset if they can do it, I can do it!! Stay fit!!
If you could create a workout for everyone at Apollo to do, what would it be?
“Simple Practice”
20 Minute AMRAP
5 Power Cleans
5 Push Press
10 Sit-ups
10 push-ups
15 Air Squats
15 Kettlebell Swings
Would you rather go back to age 5 with everything you know now or know now everything your future self would learn? Why?
The country singer Alan Jackson has a great song “The Older I Get”. The lyrics of the song says it all for me. I would rather know now everything your future self would learn!
The older I get
The more I think
You only get a minute, better live while you’re in it
Cause it’s gone in a blink
And the older I get
The truer it is
It’s the people you love, not the money and stuff
That makes you rich
And if they found a fountain of youth
I would not take a drop and that’s the truth
Funny how it feels I’m just getting to my best years yet!!!!
If you could go on “America’s Got Talent”, what would you showcase?
America’s Got Talent!! I would never make that show!! No hidden talents to showcase!!
“The Overtaker”
Every 2 Minutes for 15 Rounds:
1 Deadlift
1 Hang Squat Clean
1 Squat Clean
1 Front Squat
Meme of the Week:
“Carnival”
20 Minute AMRAP:
500 Meter Row
30 Push-ups
30 Sit-ups
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.
Nutrition of the Week:
Virtuosity in CrossFit is described as doing the common uncommonly well. You can do this with your nutrition too. Over the past few weeks, we’ve been talking about simple habits like sleeping well, staying hydrated, eating enough protein, and meal prepping to have meals and snacks at the ready. If you can do these things well, MOST of the time-you have figured out the keys to nutritional health.
The trouble for most of us though is that we think this is easy-just because it’s common doesn’t make it easy. In fact, I would argue that it’s even harder BECAUSE it’s simple. There’s nothing sexy about it. No one’s gonna make you eat just boiled cabbage, give up carbs, or drink vinegar. There’s no magic pill. You just literally have to put in the work every day, most days, for a long time.
Here’s the thing though-I KNOW you can do it. You show up to the gym to work out most days-that’s a habit you built over time. You and everyone else knows to hold you accountable if you start slipping-hey where’s so and so been?
You can create that same environment for success with your nutrition too. If you need some help holding yourself accountable in that area-tell your friends. If you need more help, contact me for macro coaching. At the end of the day, it’s these simple habits applied consistently that will bring you success.
“Rocky”
10 Rounds:
6 Thrusters (95/65)
3 Bar Muscle-ups
150 Meter Run
Question of the Week:
What’s your favorite Christmas movie?
Back Squat
Build to a heavy single
Bench Press
Build to a heavy single
Quote of the Week:
“You cannot change your destination overnight, but you can change your direction overnight.”
Jim Rohn
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.
Bench Press
5 @ 40% of 1RM
5 @ 50%
5 @ 60%
“Labyrinth”
For Time:
75 Handstand Push-ups
400 Double Unders
Recipe of the Week:
Here is another great recipe you can meal prep! Try out this Garlic Butter Turkey Meatball recipe.
Ingredients:
1/2 lb (220g) ground turkey meat
1/2 lb (220g) ground pork meat (optional, see recipe notes)
1/2 cup shredded mozzarella (or cheddar, provolone…)
4 cloves garlic, grated + 2 cloves garlic, minced
1 teaspoon Italian seasoning
1/2 teaspoon red crushed chili pepper flakes, optional
1 crumbled bouillon cube, optional
Salt and fresh cracked black pepper, to taste
1 cup fresh chopped cilantro (or parsley), divided
3 tablespoons butter
4 medium zucchini, spiralized
Juice of 1/2 lemon
1 tablespoon hot sauce of your choice (we used Sriracha)
Instructions:
Step 1
To make this turkey meatballs recipe: In a large bowl, combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro, and black pepper. Mix well with your hands or fork and form medium turkey meatballs. Arrange the turkey meatballs on a plate and set them aside.
Step 2
Melt 2 tablespoons butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the turkey meatballs with a mix of butter and juices. Remove to a clean plate and set aside.
Step 3
In the same skillet melt the remaining tablespoon of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes (if you want). Add the zucchini noodles and cook for 3 or 4 minutes, stirring regularly, until zucchini noodles are done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley if you like.
Step 4
Push zucchini noodles on one side of the skillet add the turkey meatballs back to the pan and reheat for a minute or two. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side. Enjoy!
