WOD

“Giza”
For Time:
50/45 Calorie Row
40 Goblet Squats (53/36)
30 Burpees
20 Deadlifts (275/185)
10 Bar Muscle-ups
20 Deadlifts (275/185)
30 Burpees
40 Goblet Squats (53/36)
50/45 Calorie Row

Recipe of the Week:
We love recipes that require very little work on our part. This Sheet Pan Salmon and Veggie recipe fits that criteria perfectly.

Ingredients:
2 pounds salmon cut into 4 – 8 oz filets
1½ cup potatoes russet, yellow, red or sweet potatoes
1 cup broccoli florets
1 cup red or yellow peppers (sliced)
½ cup cherry tomatoes
½ cup onions (sliced) sweet or red onions
3 tablespoons olive oil

Instructions:
Step 1
Preheat the oven to 425°F. Line baking sheet with parchment paper or aluminum foil.

Step 2
Place diced potatoes evenly on sheet pan, drizzle with olive oil and sprinkle with seasoning of choice.

Step 3
Cook potatoes on 425°F for 5-6 minutes.

Step 4
Remove from oven and push potatoes to the side of the pan. Add salmon and veggies of choice to sheet pan. Drizzle with olive oil and sprinkle with seasoning of choice.

Step 5
Cook on 425°F for 15-17 minutes or until salmon reaches an internal temperature of 145° F (63° C).

“30 for 30”
4 Rounds Each: 30 seconds on, 30 seconds off
Rope Climbs
Bike for Calories
Strict Pull-ups
Hollow Rocks
Hand Release Push-ups

Meme of the Week:

“Gluteus Maximus”
For Time:
2000/1800 Meter Row
200 Double Unders
200 Meter Walking Lunge

Nutrition of the Week:
Let’s talk about scale weight.

First, the number on the scale is just one data point we can use to track progress. Some clients find it triggering and I get that. Other ways to track progress are how clothes are fitting, measurements, PRs in the gym, how you feel. Your weight day to day is not important. We are looking for overall trends over time.

Factors that go into the number between your toes:

Meal timing and food in the gut. If you are later in the day and you are still digesting, that can show up on the scale.

Sodium. If you had more sodium (it hides in things like salsa, salad dressing, deli meat) you will likely retain some water and it will show up on the scale. It will settle out after a few days of good hydration.

Alcohol. Initially after a night of drinking, the morning after you may see weight go down. It will likely then increase the next day and it will take a few days for weight to normalize. Don’t freak out, just stay hydrated and consistent. This is also why I recommend limiting or eliminating alcohol during a fat loss cycle-not worth the emotional rollercoaster lol.

Stress. If you are really stressed out and/or not sleeping well it can show up on the scale. It has to do with the body protecting itself against that stress-it will hang onto weight.

Inflammation. If you hit a hard workout the day before and you are feeling some muscle soreness, that can also increase the weight you see on the scale.

Reminders: to lose weight you need to be in a targeted and sustained calorie deficit. To gain weight, you need to be in a consistent calorie surplus. it is IMPOSSIBLE to gain 4 lbs of FAT overnight. It’s likely one of the factors above.

Snatch High Pull
5 x 2

Muscle Snatch
5 x 2

Power Snatch
Find a heavy single.

Question of the Week:
Would you rather go to a concert or live sports event?

Back Squat
5 x 5

“House of Pain”
10 Minute AMRAP:
10 Box Jump Overs (24/20)
20 Sit-ups

Quote of the Week:
“We will fail when we fail to try.”
Rosa Parks

Box Brief:
The CrossFit Open is upon us! This 3 week online competition is the biggest bench mark of personal progress in the arena of fitness. Starting on February 16th, our gym will come together to throw down with the world wide CrossFit community to test our fitness. We will push ourselves and our Apollo family to limits we didn’t know we were capable of reaching. Sign up by clicking here to test yourself with 1 workout a week for 3 weeks. Prove your fitness!

“Pringles”
For Time:
1000/900 Meter Row
80 Wall Balls (20/14)
60 Toes to Bar
40 Handstand Push-ups
200 Meter Farmers Carry (53s/36s)

Recipe of the Week:
We can’t wait to try this ourselves! Give this Chipotle Bison Chili with Butternut Squash a shot!

“At World’s End”
20 Rounds: teams of 2
8 Box Jumps (24/20)
6 Shuttle Runs
Partner A completes 1 full round while partner B holds a plank

Box Brief:
Are you excited for the CrossFit Open and looking for a competitive edge? Join us on February 4th at 10:30am for a Performance Nutrition Seminar! 

“12 Monkeys”
3, 4 Minute AMRAPs:
30/25 Calorie Row
20 Ring Dips
Max Power Cleans (135/95)(155/105)(185/135)
4-Minute Rest

Nutrition of the Week:
Meal Prep
Let’s go over how to mass prep a whole bunch of food and how we can use that food throughout the week in different combinations. I am by no means a chef, so my meal prep and recipes are pretty simple.

On Sundays, I sit down and figure out what we are going to have for dinners for the week. Then I figure out what I can make for my lunches from those things and what I need for breakfast. Then I make my grocery list. This week, our menu looks like this:

Breakfast: overnight oats with frozen berries + eggs

Lunch: protein+veg+rice

Dinners:

Monday: Bibimbap with Rice and Veggies

Tuesday: Tacos with black beans, rice

Wednesday: Loaded Sweet Potatoes

Thursday: Soup

Friday: Pizza

Snacks: carrots and hummus, apple and peanut butter, air fryer bananas and Greek yogurt (so good)

Grocery List:

Ground Beef (I get the 90/10) (5 lbs)

Chicken Breast (big Costco pack-I think it’s 6 packs that are a 1 lb each)

Radishes, cilantro, cucumbers, spinach, mushrooms, sweet potatoes, shredded cabbage, carrots, scallions(green onions)

Apples, bananas, frozen mixed berries

Eggs

Milk

Greek Yogurt

Peanut butter

Black Beans

Rice

Corn tortillas

Chicken Broth