WOD

“CS”
30 Minute AMRAP:
400 Meter Run
1 Rope Climb
20 Ring Push-ups
3 Deadlifts (heavy)

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

Congratulations on being the March Member of the Month! So often we find ourselves coming to the same class and seeing the same people. You’re an awesome person and we can’t wait to highlight you to the community as a whole. Let’s kick off the questions!

How long have you been doing CrossFit? What keeps you coming back for more?
I have been doing CrossFit for about 6 years total but just came back almost a year ago from a 5 year break. Some of the reasons I keep coming back are the benefits of challenging myself mentally and physically, I love to see the gains, and working out with a group is definitely more fun than when alone which I did on my 5 year hiatus.

We all remember what it was like to be new to CrossFit. What advice would you give to someone new to this training style?
Sometimes I still feel like I am new to CrossFit since I took such a long break and I would say that the advice I give myself and would give others is to focus on technique. It’s easy to get caught up on what weight you THINK you can pick up and put down but if you’re not doing it right, you’re cheating yourself from real gains. And listen to your body!

For those who may not know, you had a significant neck injury last year. What happened? And how has exercise helped the recovery process?
I was only one month back into CrossFit and finally getting into my groove when I was rear ended by a 2.5 ton dually truck. I suffered from herniated discs in my C6 and C7 along with major inflammation throughout my back. After the accident, I was out of the gym for over a month, it was painful, stressful, and very defeating. When I came back, there was so much I couldn’t do so we focused on the things I could. A lot of my movements were lighter but strict, slow, and controlled. Taking that route really helped me stay on track with recovery. I started moving better, feeling better, and actually getting stronger. I still have days where my neck bothers me but there is no way I would be where I am at now without the exercise and support from Apollo so thank you!

What is one thing most people at the gym wouldn’t know about you?
Geez… there’s a lot but let’s see, let me think of something not health/exercise related… I love to decorate, I love thrifting, antiquing, creating scenes throughout the home for everyday, the seasons, holidays. I enjoy helping my friends create spaces too!

If you had to make your perfect CrossFit workout, what would it be? Choose your answer carefully Haha.
I should probably try this before putting it out there:
5 – 10 – 15 Deadlift
15 – 10 – 5 Front Squat
Rest 2 mins then Max Goblet Squat (Heavy) in 60 secs

This is one of our favorite questions to ask. If you could sit down with any person in the world past or present, who would it be and why?
This one I thought about a lot, I kept wondering if my answer would change, maybe to be more interesting, lol, but I kept getting the same answer. It’s my mom, I lost her in 2017 and I would give anything to have just one more conversation with her.

“Graduation”
18 Minute AMRAP: teams of 3
Partner A – 15/12 Calorie Row
Partner B – Sit-ups
Partner C – Plank

Meme of the Week:

“Slide”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Chest to Bar Pull-ups
Push Press (115/85)
30 Double Unders after each round

Box Brief:
Recipe of the Week:
It’s time for a breakfast recipe!! Try out this super simple Bacon Spinach Casserole with Gruyere dish.

Ingredients:
Cooking spray
8 slices center-cut bacon, chopped
½ cup finely diced shallots
5-ounce package baby spinach
8 ounces shredded Gruyère cheese, 2 cups total (I like Finlandia)
12 large eggs
1 cup nonfat milk
½ teaspoon kosher salt
Freshly ground black pepper, to taste

Instructions:
STEP 1
Preheat oven to 350 degrees F. Spray a 9” x 13” casserole dish with cooking spray and set aside.

STEP 2
In a large skillet, cook the bacon over medium heat until cooked through. Using a slotted spoon, transfer the bacon to a paper towel lined plate.

STEP 3
Remove and discard all but 2 tablespoons of the bacon grease then add the shallots.

STEP 4
Sauté the shallots until fragrant and they start to brown on the edges, about 2 minutes.

STEP 5
Add half the spinach and toss to mix with the shallots then add the rest and toss again.

STEP 6
Cook, stirring and tossing for about 3 minutes, until spinach is wilted. Remove the pan from heat and set aside.

STEP 7
In a large bowl, whisk the eggs.

STEP 8
Set aside 1 cup of the cheese then add the remainder to the eggs. Add the milk, salt, pepper, cooked spinach mixture and bacon then mix to thoroughly combine.

STEP 9
Pour egg mixture into the prepared dish then sprinkle remaining cheese evenly over the top.

STEP 10
Bake for 35 minutes, then move the oven rack to the second slot closest to the top, switch the oven to broil and cook an additional 2-3 minutes, until browned, watching closely to make sure it doesn’t burn.

STEP 11
Allow to cool for 10 minutes then cut into 8 pieces and serve immediately.

Pause Front Squat + Front Squat
5 x 1

“Playground”
20 Rounds: teams of 2
200 Meter Run

Question of the Week:
Would you rather have a car that never runs out of gas or a car that never breaks?

Box Brief:
The Habitap challenge begins March 20. Kickoff is Saturday March 18, 11:00 a.m. We’ll get your weight, fat% and give you all the info you need to be successful. We’ll go over meal prepping in detail and have tons of samples for you to try and recipes to take home.

Let’s get ready for summer with another 10-week Habitap Challenge, starting March 20th. 

For those that don’t know.. We (Chad & Monica) started an online company called Habitap, back in 2019. 

Our goal of creating this online health and wellness challenge was to help people build healthy eating and lifestyle habits for long term success. 

Through this online 10-week challenge, you will be motivated, educated, and inspired to live a healthier, happier life. 

Join us on March 20th as we all build better nutrition and wellness habits that put healthy living on autopilot. 

Click here to learn more!

10 Minute EMOM:
3 Hang Power Snatches

“BFTP”
For Time:
1000/800 Meter Row
40 Dumbbell Snatches (50/35)
30 Burpees

Quote of the Week:
“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” Edward Stanley

Box Brief:
The Habitap challenge begins March 20. Kickoff is Saturday March 18, 11:00 a.m. We’ll get your weight, fat% and give you all the info you need to be successful. We’ll go over meal prepping in detail and have tons of samples for you to try and recipes to take home.

Let’s get ready for summer with another 10-week Habitap Challenge, starting March 20th. 

For those that don’t know.. We (Chad & Monica) started an online company called Habitap, back in 2019. 

Our goal of creating this online health and wellness challenge was to help people build healthy eating and lifestyle habits for long term success. 

Through this online 10-week challenge, you will be motivated, educated, and inspired to live a healthier, happier life. 

Join us on March 20th as we all build better nutrition and wellness habits that put healthy living on autopilot. 

Click here to learn more!

“Green Light”
10 Rounds:
5 Toes to Bar
5 Push Jerks (115/95)
-then-
50 Box Jumps (24/20)

Recipe of the Week:
Here is a great dinner you can make in 25 minutes. Give this No Sugar Ginger Beef & Broccoli a shot!

Ingredients:
1 tbsp avocado oil
1 tbsp arrowroot or cornstarch
1.5lb lean beef (flank or sirloin)
1.5 tbsp avocado oil
3 green onions
1 tbsp garlic
1 large red bell pepper
2 cups chopped broccoli
Sauce
1 cup chicken broth
4 tbsp low sodium soy
1.5 tbsp fresh ginger
1 tbsp arrowroot

Instructions:
STEP 1
Toss beef in arrowroot or cornstarch.

STEP 2
Set a wok or carbon steel pan on high heat. Once hot, add oil and the beef. Cook until sear marks appear, about 5 minutes. Then remove from the skillet and set aside.

STEP 3
Reduce the skillet to medium and add oil, green onion and garlic. Cook until fragrant – about 2 minutes.

STEP 4
Add bell pepper and sear together for 2 minutes.

STEP 5
Add chopped broccoli or broccolini, then cover the pan to let the veggies soften for 2 – 3 minutes.

STEP 6
Mix together the ingredients for the sauce. Add the beef to the pan and toss together. Pour in the sauce and once it starts to bubbles, stir immediately and continuously so the sauce doesn’t get slimy.

STEP 7
Garnish with green onion and sesame seeds. Enjoy with your choice of brown rice, jasmine rice or cauliflower rice.

“Leather”
20 Minute AMRAP:
400 Meter Run
100 Meter Farmer’s Carry (72s/53s)
60 Meter Lunge

Meme of the Week:

“Team America”
3 Rounds: team of 3
100/80 Calorie Row
50 Bench Press (155/105)

Nutrition of the Week:
Do your part to prevent HANGER-BRING SNACKS!!

Snacks are a great way to hit your nutrition targets and stay fueled at times when you can’t get in a full meal. I think portable options are especially handy-things you can throw in your bag or car to save you from the drive thru when life gets crazy. Trust me, nobody wants to be around someone who is HANGRY.

Check out the options below for some ideas:

                Protein focused snacks: Hard boiled eggs, shredded wheat cereal with milk, nuts like pistachios/walnuts/almonds, spoonful of nut butter (Justin’s comes in single serve packets that fit into a bag, sunflower seeds, string cheese, babybel cheese, cottage cheese, Greek yogurt, beef jerky, bars-cliff/larabars

                Carb focused: applesauce packs, piece of fruit (orange/banana/apple/berries/grapes), sliced veggies(bell peppers/celery/carrots/kohlrabi), whole grain bread, Kodiak pancakes/waffles

                Fat focused: avocado, nuts, nut butters, dark chocolate