WOD

“Slinky”
20 Minute AMRAP:
5 Deadlifts (275/195)
10 Hand Release Push-ups
10 Box Jumps (24/20)

Question of the Week:
What’s your favorite Halloween treat?

Box Brief:
Apollo Games is on Saturday!!!! Remind your classes each day to come and support everyone competing. It will be a ton of fun with many athletes and vendors from all around the valley.

The volunteer meeting will be this Friday night at 6 pm. 

Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.

Pause Back Squat
5 x 2

“Hellfire Club”
For Time:
600/500 Meter Row
50 Wall Balls (20) (11ft/9ft)

Quote of the Week:
“Do not let making a living prevent you from making a life.”
John Wood

Box Brief:
Apollo Games is on Saturday!!!! Remind your classes each day to come and support everyone competing. It will be a ton of fun with many athletes and vendors from all around the valley.

The volunteer meeting will be this Friday night at 6 pm.

Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.

Romanian Deadlift
4 x 6

“Another One”
10 Rounds:
3 Deadlifts (315/225)
3 Bar Muscle-ups

Recipe of the Week:
Here is a fun meal to try this week! Put together this Weeknight Chicken Chop Suey recipe!

Ingredients:
4 teaspoons olive oil
1 pound boneless skinless chicken breasts, cut into 1-inch cubes
1/2 teaspoon dried tarragon
1/2 teaspoon dried basil
1/2 teaspoon dried marjoram
1/2 teaspoon grated lemon zest
1-1/2 cups chopped carrots
1 cup unsweetened pineapple tidbits, drained (reserve juice)
1 can (8 ounces) sliced water chestnuts, drained
1 medium tart apple, chopped
1/2 cup chopped onion
1 cup cold water, divided
3 tablespoons unsweetened pineapple juice
3 tablespoons reduced-sodium teriyaki sauce
2 tablespoons cornstarch
3 cups hot cooked brown rice

Instructions:
STEP 1
In a large cast-iron or other heavy skillet, heat oil over medium heat. Add chicken, herbs and lemon zest; saute until lightly browned. Add next 5 ingredients. Stir in 3/4 cup water, pineapple juice and teriyaki sauce; bring to a boil. Reduce heat; simmer, covered, until chicken is no longer pink and the carrots are tender, 10-15 minutes.

STEP 2
Combine cornstarch and remaining water. Gradually stir into chicken mixture. Bring to a boil; cook and stir until thickened, about 2 minutes. Serve with rice.

“Aggravated Assault Bike”
20 Minute EMOM:
Minute 1 – 15/12 Calorie Bike
Minute 2 – 10 Handstand Push-ups
Minute 3 – AMRAP Burpees
Minute 4 – Rest

Meme of the Week:

“The Bees Knees”
24 Minute AMRAP: teams of 2
12 Power Snatches (115/80)
24 Knee to Elbows
48 Russian Kettlebell Swings (72/53)
96 Double Unders

Apollo Games Nutrition Preparation:
PRE and POST workout nutrition!
We all want to perform our best-whether it’s our first day in the gym or we’ve been at the top of the leaderboard for years. Other than sleep, hydration, and getting enough protein, another way to enhance your performance is by dialing in your pre and post workout nutrition. The time of day that you work out is a factor, but in general, you should be eating a protein+carb, lower in fat and fiber meal or snack PRIOR to your workout and then if you aren’t able to eat a meal containing protein, carbs, and fats soon after training, hit a protein shake and some carbs(Ignition, banana, etc). As crossfitters, most of our workouts are pretty short, but if you find yourself doing more than one workout in a day, you should definitely be fueling for that effort. Between workouts or even during workouts, you want to seek out easily digestible carbs that don’t bother your stomach-this is highly individual and you should PRACTICE THIS to find out what works for you. No one wants an accident or GI issues on competition day. Some ideas for easy to digest carbs are baby food style squeeze packs like Fuel For Fire, fresh fruit, gels like Gu (come with or without caffeine), Clif bloks, drink mixes like Tailwind, Intraformance from 1st Phorm, etc. Tons of options here, so if something doesn’t sit well, experiment with something that you are used to eating and see how that goes. Stay tuned for next week on what to pack in your bag for a day of competition 🙂

Bulgarian Split Squat
4 x 6 (each leg)

“SBE”
3 Rounds:
600 Meter Run
50 Air Squats

Question of the Week:
What lift would you like to improve the most?

Weighted Pull-ups
5 x 5
-OR-
Pull-ups
3 x Max Reps

Banded Tricep Extensions
3 x 20

“Eleven”
11 Minute AMRAP:
11 Calorie Row
11 Push Jerks (115/80)
11 Chest to Bar Pull-ups

Quote of the Week:
“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”
Harriet Tubman

Overhead Squat
Build to a heavy single
-Then-
5 Reps @ 75% of your heaviest lift

“Da Dip”
15 – 10 – 5
Ring Dips
Overhead Squats (135/95)
Toes to Bar

Recipe of the Week:
Looking for an easy meal prep? Try out this Teriyaki Rotisserie Chicken Bowl recipes!

Ingredients:
1.5 lbs (681 g) pulled rotisserie chicken
9 tbsp (135 g) teriyaki sauce
2 tsp (10 g) sesame seeds
2 (10 g) green onions
FOR THE RICE
4 cups (568 g) cooked rice
1 tbsp (15 g) soy sauce
1 tbsp (15 g) rice vinegar
1 tbsp (15 g) crunchy chili garlic oil
FOR THE SLAW
12 oz (340 g) shredded cabbage
1 cup (100 g) matchstick carrots
2 tbsp (30 g) rice vinegar
1 tbsp (15 g) crunchy chili garlic oil
1 tbsp (21 g) honey

Instructions:
STEP 1
Cook the frozen rice in the microwave according to the packaging.

STEP 2
In a large bowl, add the carrots, cabbage, vinegar, chili garlic oil, and honey.

STEP 3
Mix to combine, season with salt to taste and adjust flavor as needed.

STEP 4
Butcher your rotisserie chicken and pull away the meat. Measure out 1.5lbs or 681g of the chicken into a bowl.

STEP 5
Add 4 tbsp or 60g of teriyaki sauce and mix.

STEP 6
Add the rice to the bowl and mix in the soy sauce, vinegar, and chili oil.

STEP 7
Divide the ingredients evenly between 5 containers. Top with sesame seeds and green onions if you wish.

STEP 8
After reheating, top each dish with 1 tbsp of teriyaki sauce.