WOD

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

“Now and Ten”
10 Minute AMRAP:
40 Double Unders
10 Inverted Burpees

Box Brief:
This Saturday at 11am is our 2-hour Foundations class for all new and existing members. Whether you are new to CrossFit or have been at Apollo for 10 years, we invite all of you to attend. We will discuss the topics “What is CrossFit”, Nutrition, as well as cover the basics of the squat, deadlift, press, and the Olympic lifts.

Come out to our New Year Party this Saturday at 1pm for food, good times, and a chance to earn yourself a 1-month of your membership fees. During the party you can show off your “obscure strength” for a chance to win back your membership fees. We will have a surprise challenge in which the best score will win the ultimate prize. Don’t worry… It’s not Fran. It’s not cardio or a traditional strength test. We can tell you this much… It’s going to make you laugh. You won’t want to miss it!

Question of the Week:
If given the opportunity, would you travel to space?

Deadlift
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%

“KIM80”
4 Rounds:
300 Meter Run
15 Weighted Step-ups (53/36)(24/20)
15 Pull-ups

Quote of the Week:
Yesterday is not ours to recover, but tomorrow is ours to win or lose.”
Lyndon B. Johnson

Box Brief:
This Saturday at 11am is our 2-hour Foundations class for all new and existing members. Whether you are new to CrossFit or have been at Apollo for 10 years, we invite all of you to attend. We will discuss the topics “What is CrossFit”, Nutrition, as well as cover the basics of the squat, deadlift, press, and the Olympic lifts.

Come out to our New Year Party this Saturday at 1pm for food, good times, and a chance to earn yourself a 1-month of your membership fees. During the party you can show off your “obscure strength” for a chance to win back your membership fees. We will have a surprise challenge in which the best score will win the ultimate prize. Don’t worry… It’s not Fran. It’s not cardio or a traditional strength test. We can tell you this much… It’s going to make you laugh. You won’t want to miss it!

Strict Press
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%

“Drive”
3 Rounds:
30 Calorie Row
15 Front Squats (135/95)
5 Wall Walks

Recipe of the Week:
Some of our favorite recipes are in bowls. Give this BLT Quinoa Bowl a shot!

Ingredients:
1 cup quinoa, rinsed
4 tablespoons olive oil, divided
2 tablespoons minced fresh basil
2 tablespoons white wine vinegar, divided
1 tablespoon lemon juice
4 large eggs
8 ounces cherry tomatoes
3 cups fresh arugula
1 small ripe avocado, peeled and sliced
4 bacon strips, cooked and crumbled

Instructions:
STEP 1
Prepare quinoa according to package directions. Combine 3 tablespoons olive oil, basil, 1 tablespoon vinegar and lemon juice. Add to cooked quinoa; stir to combine.

STEP 2
Place 2-3 in. of water in a large skillet with high sides; add remaining vinegar. Bring to a boil; adjust heat to maintain a gentle simmer. Break 1 cold egg at a time into a small cup; holding cup close to surface of water, slip egg into water. Cook, uncovered, until whites are completely set and yolks begin to thicken but are not hard, 3-5 minutes. Using a slotted spoon, lift eggs out of water. Keep warm.

STEP 3
In a large skillet, heat remaining oil over medium heat. Cook tomatoes until they begin to release their juices, 8-10 minutes. Add arugula; cook and stir just until arugula is wilted, 1-2 minutes.

STEP 4
To serve, divide quinoa evenly among 4 bowls. Add cherry tomatoes, arugula, avocado slices and crumbled bacon. Top each with a poached egg.

“Death By”
10 Meter Sprints

Strict Pull-ups
6 x 6

3 Sets:
Suitcase Carry

Meme of the Week:

“Clinton”
20 Minute AMRAP:
5 Power Cleans (135/95)
5 Push Press (135/95)
10 Sit-ups
10 Push-ups
15 Air Squats
15 Kettlebell Swings (53/36)

Nutrition of the Week:
Working out in a deficit

If you are planning a cut for the beginning of the year like many of us are, it is important to know that you will be working with less energy overall. This means it is important to plan out how you will adjust your workouts to accommodate your calorie deficit. We know that we cannot chase performance goals at the same time as fat loss goals (read this part again!). You can continue to work on skills but you should know heading into your cut that you are not chasing PRs at this time.

As you get started with your fat loss cycle or cut, you may not notice much difference in your workouts. This is a good thing, and you should continue to work out at the same intensity as you have before. As you get deeper into your cut, you may start to notice that your energy during workouts is lagging-like you lost that ‘extra gear’. You may also notice that you are hungrier. At this point it’s time to start scaling or modifying your workouts.

We are lucky at CrossFit Apollo because we have knowledgeable coaches that can help you to modify during your deficit. Some general guidelines are: prioritize resistance training to maintain your current muscle mass. That means-don’t stop lifting weights, but maybe adjust the amount of weight that you are lifting depending on your energy levels that day. Make sure that you are lowering the INTENSITY of your workouts overall once you feel that energy drain. Again, with less fuel you will not be crushing WODS the way that you can while fully fueled and that’s ok. There will be time for that once we start to add more fuel back in. It is a good idea to focus on low intensity steady state forms of cardio during this time. Things like walking, easy cycling, light jogging, swimming, etc will help you get the most out of your calorie deficit while causing the least amount of increased hunger and lower energy.

Deadlift
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%

“Bed Corner”
16 Minute AMRAP:
400/300 Meter Row
15 Toes to Bar
20 Burpees

Question of the Week:
What’s your favorite part of the New Year?

“Open WOD 17.5”
10 Rounds:
9 Thrusters (95/65)
35 Double Unders

Quote of the Week:
“The purpose of our lives is to be happy.”
Dalai Lama

Box Brief:
We hope everyone had a Merry Christmas! The schedule is normal this week.

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!