WOD

Deadlift
6 x 5 @RPE 8.5

Bench Press
6 x 5 @RPE 8.5

Nutrition of the Week:
Timelines….

SO we obviously all want to lose weight/looked ripped/fill in the blank and we want it RIGHT NOW!! What I have learned over the years coaching nutrition clients is that results are almost always possible-however the TIMELINE in which those results will happen is often much longer than the client wants.

My challenge to you is don’t adjust goals, but do adjust your timeline. Often weight loss will require several fat loss cycles with periods of reversing to maintenance in between, planning your meals and hitting your targets, day in and day out. Building muscle and strength takes many strength cycles, careful attention to reps and weights, as well as fueling that training-again day in and day out. Good things take time.

Set that big goal, but give yourself time to get there in a way that isn’t so restrictive that you quit and restart, negating any progress you could be making. Small changes over time will lead to reaching those big goals.

Let me know if you have any questions-I’m here to help!

“Flow”
5, 3 Minute AMRAPs:
10 Push Jerks (135/95)
15 Toes to Bar
Max Calorie Row
Rest 3-minutes

Question of the Week:
Would you rather have a self cleaning house or kitchen that cooks for you?

Back Squat
6 x 5 @RPE 8.5

“Fracture”
5 Rounds:
9 Power Snatches (75/55)
9 Box Jumps (30/24)

Quote of the Week:
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.”
H. Jackson Brown Jr

Box Brief:
Summer programs are here! Starting June 5th, we are adding classes for toddlers, kids, pre-teens, teens, and teens barbell. Send us an email at [email protected] if you’re interested. 

“Throwback”
Every 10 Minutes for 30 Minutes:
50/40 Calorie Row
40 Wall Balls (20/14)
30 Pull-ups

Recipe of the Week:
Need a quick recipe that doesn’t require a lot of work? Try out this Sheet Pan Chicken Fajitas recipe!

Ingredients:
3 tri-color bell peppers, seeded and sliced
1 medium yellow or red onion, sliced
1 ¼ lb. boneless chicken breasts, sliced into small strips
2 Tablespoons olive oil
3 cloves garlic, minced
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon oregano
1 teaspoon fine sea salt
½ teaspoon ground pepper
Juice from one lime, about 2 Tablespoons
¼ cup chopped fresh cilantro, plus more for topping if desired
8 flour or corn tortillas
Optional toppings: Salsa or pico de gallo, sour cream or full fat greek yogurt, Guacamole or avocado, shredded cheese, and hot sauce

Instructions:
STEP 1
Preheat oven to 425°.

STEP 2
Add bell peppers, onion and chicken into a bowl. Toss with oil, garlic and spices.

STEP 3
Spread onto a large baking sheet and bake for 15-20 minutes, tossing at the 10-minute mark. You can bump the heat to broil for the last 2-3 minutes to get a little char on everything if desired. I did 18 minutes total – baked for 15 minutes and then 3 minutes on a high broil (500°F).

STEP 4
Top chicken mixture with fresh cilantro and drizzle on lime juice. Toss to combine.

STEP 5
Serve chicken and veggies in warm tortillas with toppings of choice. I recommend guacamole, salsa, cheese and hot sauce.

“Vision”
6 Rounds: 30 seconds work/ 30 seconds rest
Straight Leg L-sit
Bike for Calories
Double Unders

Box Brief:
Field Trip! This Saturday’s classes will be at Arbor View High School on the track at 8:30 and 9:30am. See you there!

Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Meme of the Week:

Deadlift
3 x 2 @RPE 7.5

Bench Press
3 x 2 @RPE 7.5

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

Josh!
Thank you so much for agreeing to be our April member of the month and letting us see into the deep, dark corners of the real you. Let’s get to it. (insert emoji of sinister person rubbing their hands together)

Let’s start with an easy one. Where do you come from and what was the best part of your growing up years?
First of all – it’s an honor. I’ve been here long enough that rather than giving George his second MOM award I’m thankful you’re giving me my first!
Born & raised in Las Vegas. I went to Cimarron (class of 97) and later graduated from UNLV. Best part of growing up was the group of friends that I had. Riding bikes around the town and then later driving cars on cart paths in Sun City… Lots of mischievous things but nothing too out of control. I wasn’t quite Summerlin thuggish like you, but I was Desert Shores tough!

We can always count on you for a laugh in the mornings. Have you always been a morning person? More importantly, do you enjoy watching people look uncomfortable with some of your cringy jokes?
I love the mornings. Believe it or not – I’m usually up for a bit before I head to the gym. I love the serenity of the mornings. You’re able to read, contemplate, think, meditate and then go to the gym and really make people feel awkward. I also enjoy the evenings for many of the same reasons. To do both you have to become an afternoon napper.
Regarding the cringy jokes… I’m not sure what you’re referring to. My jokes are all hilarious. People give uncomfortable looks? I’m not sure you know what you’re talking about. Next question…

Every time I see you, I smile. You have this electricity about you that invites positivity. Where do you think this comes from, and can it be learned?
It has got to be because I have Jesus in my life!!!
When I was in high school, I was stressing out. I played football, basketball, running track and I had this expectation that I needed to get straight A’s as well. I was stressing out one day and had some depressing / suicidal thoughts. I changed my mindset that I didn’t have to be perfect, but I needed to enjoy life and live it to its fullest. That doesn’t mean I let all duties fall to the wayside, but it meant that I would always find time to enjoy life even if that means letting some things slip through the cracks. Going to the gym is part of that happy time. I love the camaraderie that exists at the gym!

You have a beautiful family. Who is your favorite child and why hasn’t your wife left you yet?
Every parent says they don’t have a favorite child, and every parent is a liar. The truth is I have favorites, but it changes over time and sometimes during the same day. I have been incredibly blessed with a great family. While they still aren’t as smart and athletic as me – they’re better than me in every other way.
Regarding my wife… Now that she’s a doctor I’m more concerned now than ever about being alone!

If you could be the real live version of any movie character who would you want to be and why?
This is the hardest question (and maybe the dumbest) that you’ve asked. Nothing is easy so here are some options:
A) Patrick Swayze from “Ghost”… who wouldn’t love to make pottery as a ghost?
B) Colin Farrell from “The Banshees of Inisherin” – you just gotta watch it. To be the cause of man cutting off his fingers and then burn down his house… love the rage!
C) Jack Nicholson in “As Good as it Gets”. The guy says whatever he wants. He’s rich, he shouts his order across a restaurant, and most of all, very low stress and he’s not fighting off the world’s problems. (Dump Helen Hunt though – I’ll keep Renae)
D) Final answer – Will Ferrell as Ron Burgundy in Anchorman 1 or Ricky Bobby in Talladega Nights… I don’t think an explanation is needed.

Alright, let’s wrap this up with you dropping some wisdom on us. If you could get every person in the world to do just this one thing, what would that thing be and what do you hope would come from it?
Express gratitude for the things that we have. Life is so full of wonderful things. For some reason society can be pulled into seeing the negative so easily. Every day write down three things that you’re grateful for and notice your outlook on life change for the better! We did this as a family and kept a gratitude journal. It’s seriously therapeutic. Try it and see how it works out!

You didn’t ask but I’m telling you anyway… My dream WOD would be:
Buy in – mile run
Complete the following however you want:
50 HSPU
100 Wall Balls
150 sit-ups
200 DU
Cash Out – mile run

“Surfer on Acid”
4 Rounds:
400 Meter Run
21 Burpees

Box Brief:
Field Trip! This Saturday’s classes will be at Arbor View High School on the track at 8:30 and 9:30am. See you there!

Question of the Week:
Would you rather have a flying car or a jet pack?

Back Squat
3 x 2 @RPE 7.5

“Savage”
10 Minute AMRAP:
2 Muscle-ups
4 Cleans (155/105)
6 Front Rack Lunges (155/105)

Quote of the Week:
“The only Limit to our realization of tomorrow will be our doubts of today.”
Franklin D. Roosevelt

Box Brief:
Field Trip! This Saturday’s classes will be at Arbor View High School on the track at 8:30 and 9:30am. See you there!

Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Summer programs are here! Starting June 5th, we are adding classes for toddlers, kids, pre-teens, teens, and teens barbell. Send us an email at [email protected] if you’re interested.