WOD

“Do Less”
For Time + Reps: teams of 2
Partner A
1250/1000 Meter Row
1 Minute Double Unders
Partner B
1250/1000 Meter Row
1 Minute Double Unders
Partner A
1000/800 Meter Row
1 Minute Double Unders
Partner B
1000/800 Meter Row
1 Minute Double Unders
Partner A
750/600 Meter Row
1 Minute Double Unders
Partner B
750/600 Meter Row
1 Minute Double Unders

Apollo Games Nutrition Preparation:
Hey Apollo Fam! Competition day is coming up fast! This week, let’s focus on protein. Protein helps you build/maintain muscle and feel full throughout your day. You should aim for roughly .7-1.0g per pound of bodyweight each day. So if you weigh 150 lbs, your range for protein would fall between 105-150g of protein each day. This should be spread throughout your day and could look something like this (you would add in other sides):

Breakfast- 2 whole eggs plus two egg whites (19 g protein)
Post workout shake (20g protein)
Lunch- 5oz chicken breast (raw weight-weighed using food scale) (44 g protein)
Snack- greek yogurt (1 cup, 12 g protein)
Dinner- 5oz pork tenderloin(raw weight) served with black beans (51g protein)

Hate Chicken? Does yogurt make you want to gag? Don’t worry-protein can come from a variety of sources:-) Some ideas are tuna, salmon, protein powder, shrimp, chicken, turkey, beef, bison, venison, tofu, beans, eggs, nuts and seeds, quinoa, rice, lentils, veggies like broccoli, yogurt, and cheese. Hit your protein this week (click to order a Digital Food Scale from amazon for around $9) and let’s see how you feel-don’t forget about getting those 7-9 hours of sleep and staying hydrated!

“Power Wash”
5 Minute AMRAP:
100 Meter Run
3 Power Cleans @75% of 1RM
5 Minute Rest

5 Minute AMRAP:
100 Meter Run
2 Power Cleans @85% of 1RM
5 Minute Rest

5 Minute AMRAP:
100 Meter Run
1 Power Clean @ 90% of 1RM

Box Brief:
This Saturday at 10:30am we’ll be doing our monthly suckfest workout! This is not a class, just an opportunity to get together as a community as suffer through a harder than usual workout. This month’s workout is Barbara Ann. We hope to see you there!

Recovery of the Week:
This is the perfect video for those dealing with tightness in the hips. Follow along a reap the benefits!

“Lieutenant Dan”
5 Rounds:
10 Weighted Lunges (53’s/36’s)
10 Burpees Over Kettlebell
10 Weighted Lunges
2 Rope Climbs

Box Brief:
This Saturday at 10:30am we’ll be doing our monthly suckfest workout! This is not a class, just an opportunity to get together as a community as suffer through a harder than usual workout. This month’s workout is Barbara Ann. We hope to see you there!

Question of the Week:
What’s your favorite healthy meal/snack?

Strict Press
Build to a heavy single
–Then-
5 Reps @ 75% of your heaviest lift

“Same Same”
15 Minute AMRAP:
150 Meter Run
15 Box Jumps
15 Ring Push-ups

Quote of the Week:
“A year from now you may wish you had started today.”
Karen Lamb

“Jurassic Park”
For Time:
1 Mile Run
50 Alternating Dumbbell Snatches (50/35)
100 Weighted Sit-ups (20/14)
150 Double Unders
200 Meter Farmers Carry (53/36)

Recipe of the Week:
Here is another great meal you can throw in a bowl! Try out this Steak & Broccoli Protein Pots recipe.

Ingredients:
250g pack wholegrain rice mix with seaweed (Merchant Gourmet)
2 tbsp chopped sushi ginger
4 spring onions , the green part finely chopped, the white halved lengthways and cut into lengths
160g broccoli florets, cut into bite-sized pieces
225g lean fat-trimmed fillet steak

Instructions:
STEP 1
Tip the rice mix into a bowl and stir in the ginger, chopped onion greens and 4 tbsp water. Add the broccoli and the spring onion whites, but keep the onions together, on top, as you will need them in the next step. Cover with cling film, pierce with the tip of a knife and microwave for 5 mins.

STEP 2
Meanwhile heat a non-stick frying pan and sear the steak for 2 mins each side, then set aside. Take the onion whites from the bowl and add to the pan so they char a little in the meat juices while the steak rests.

STEP 3
Tip the rice mixture into 2 large packed lunch pots. Slice the steak, pile the charred onions on top and seal until you’re ready to eat (see tip below).

“Not The EMOM-ma”
Every 90 Seconds For 21 Minutes:
Hang Power Clean + Power Clean

Meme of the Week:

Back Squat
Build to a heavy single
–then–
5 Reps @ 75% of your heaviest lift

“Explore the Upside Down”
6 Minute Ladder: (1/2, 2/4, 3/6, 4/8, 5/10, etc….)
Wall Facing Strict Handstand Push-ups
Weighted Step-ups (50/35)

Apollo Games Nutrition Preparation:
Hey Apollo Fam! Elizabeth G here- what you may not know about me is that I have been
interested in nutrition and have done a deep dive into all things regarding health and fueling our
bodies for the past 9 years. I got into this because my son needs a feeding tube for his nutrition
and was getting sick from traditional tube formulas. I transitioned him to a blended diet made of
whole foods and have seen amazing positive changes from that simple idea-that real food really
makes a difference in our health and performance. Most recently, I worked for a company called
Eat to Perform as a macro coach for almost 3 years. I was certified by them to coach a variety of
different types of people-anyone from grandparents who don’t work out all the way to Olympic
athletes. I’ve decided to bring that knowledge to you all and help you to optimize your general
health and performance as best I can. That being said, I’m just a regular person, busy mom,
and use CrossFit and endurance events to stay in shape-all with the help of prioritizing counting
macros to accomplish my goals.

Enough about me, let’s get you ready for the Apollo Games! Over the next five weeks, I’ll be
sending you some bits of knowledge to help you look and feel your best for game day 🙂
A good place to start is with your sleep and hydration-we all have to sleep and we all SHOULD
be drinking water so let’s get into it:

Sleep and Hydration-now is the time to clean up your sleep habits and focus on proper
hydration to lay a good foundation for the next few weeks heading towards the Apollo Games.
Sleep is the cheapest way to optimize body composition. Prioritize 7-8 hours of sleep each
night, if you are getting less than this and you are not a new parent-you should consider
reducing your training intensity.

Tips for better sleep:
– Make sure you are sleeping in a cool, dark room
– Shut off electronics 1-2 hours before bedtime
– Keep a notepad beside your bed to write down anything that keeps your mind racing at
night
– Eliminate caffeine after noon so that it doesn’t interfere with your sleep

Tips for better hydration:
– A good rule of thumb is to drink at least half your bodyweight in ounces of water per day,
slightly more if you are working out in the heat and/or work outside
– Add in electrolytes for longer training sessions or days outside in the heat
– Get a favorite water bottle and carry it with you, sip on it throughout the day
– Whenever you are out and ordering food, add a water

Get started this weekend-let’s see how you feel heading into next week’s games prep 🙂

“Running Up That Hill”
For Time: teams of 2
2 Mile Run
100 Toes to Bar
200 Double Unders
100 Chest to Bar Pull-ups

Quote of the Week:
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
Albert Einstein