WOD

“Tabata Bing, Tabata Boom”
4 Rounds (each): 40 Seconds Work, 20 Seconds Rest
Kettlebell Swings (53/36)
Burpees
Double Unders
Rope Climbs

Meme of the Week:

Bench Press
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

“Swole”
5 Rounds:
10 Push Press (115/80)
:30 L-Sit

Nutrition of the Week:
We have less than 50 days until the new year. If you’ve been following along with these blog posts, you know we’ve been working on building healthy habits and you already have a head start on making 2023 your best year yet. One big part of the holidays that often gets ignored is the added stress-You are responsible for all your regular tasks PLUS holiday stuff and get togethers with family/friends you may not see very often. While this season can be fun, it can also add STRESS. Stress plus treats hanging around ALL over the place can equal trouble. Here’s some ways to beat that stress eating habit:

1. Plan out your snacks for your most stressful time of day. Find yourself hitting the kitchen/pantry at the same time of day looking for snack? Plan it out and portion it into a serving size-then just grab and go when the feeling strikes
2. Keep your water bottle handy-often times you can be dehydrated and not actually hungry
3. Ask yourself if you are feeling some emotions, and not really hunger-maybe go for a walk, chat with a friend, or write in your journal first
4. Check to make sure your meals are balanced and you are feeding yourself enough at your meal times. You may need to increase your portions.
5. How’s your sleep? Being tired always makes things worse-cravings, feeling overwhelmed, decisions in general. Check in with your night time routine and see if you can find ways to shut off electronics earlier, keep your room cold and dark, and quiet.
6. If all else fails, have a plan. Think about what you will do when you start feeling stressed: “If I feel stressed, I will _”

“Grunt Work”
For Time:
800 Meter Run
3000/2100 lbs Clean
800 Meter Run
2000/1400 lbs Clean
800 Meter Run
1000/700 lbs Clean

Question of the Week:
What’s one thing you enjoy about living in Vegas?

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Tuesday will count as double for the November Attendance Challenge! This is in response to Apollo having a limited schedule this month and we’d like it to be a bit more achievable to enter the drawing.

Back Squat
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

“House Stark”
10 Rounds:
10 Wall Balls (20/14)
6 Knee to Elbows

Quote of the Week:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Will Durant

Box Brief:
Tuesday will count as double for the November Attendance Challenge! This is in response to Apollo having a limited schedule this month and we’d like it to be a bit more achievable to enter the drawing.

Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

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

“Zodiac”
12 Minute AMRAP:
12 Push-ups
12 Hollow Rocks
12 Hang Dumbbell Snatches (50/35)

Recipe of the Week:
Tired of meal prepping plain old chicken and rice? Give this Butter Chicken with Rice and Garlic Naan recipe a try!

Ingredients:
For the butter chicken
2 tablespoons oil
1 medium onion diced
1 teaspoon fresh ginger finely minced or grated (or use paste)
2-3 cloves garlic finely minced or crushed
1 ½ pounds about 2-3 boneless, skinless chicken breasts, cut into ¾-inch chunks
1 can 6 oz. tomato paste (or 8-10 oz can of tomato sauce)
1 tablespoon garam masala
1 teaspoon or paprika, adjust to taste
1 teaspoon Fenugreek I use powder, but seeds or mustard seeds can be used too, optional*
1 teaspoon
1 tsp salt
1/4 tsp black pepper
1 cup heavy cream sub for half & half or yogurt for low fat

For the rice
1 cup basmati rice or jasmine
1 3/4 cups water
Large pinch salt

For the garlic naan
small Pizza dough
4 cloves minced garlic
1/4 cup minced cilantro optional
2 tablespoon melted butter

To cook butter chicken:
Heat a large skillet or medium saucepan over medium-high heat. Add the oil and onions and cook onions down until lightly golden, about 3-4 minutes. Add ginger and garlic and let cook for 30 seconds, stirring so it doesn’t burn. Add the chicken, tomato paste, and spices. Cook for 5-6 minutes or until everything is cooked through. Add the heavy cream and simmer for 8-10 minutes stirring occasionally.

To make naan:
Combine the garlic, butter, cilantro and butter in a small bowl. Set aside. Divide pizza dough into 8 equal portions. Roll the dough into a small circle using a rolling-pin. Heat up a skillet (cast-iron preferred) over high heat and lightly grease the surface with some oil to avoid the dough from sticking to the skillet. Place the dough in the skillet. When it puffs up and bubbles and burnt spots appear, flip it over and spread with the garlic butter mixture. Cook until done. Repeat the same until all dough is done.

To cook rice:
Wash rice until it runs clear then rinse. In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 15 minutes. Turn off heat and let stand for 5 minutes.

To Assemble:
Measure 1 cup of cooked rice into each . Pour about 1 cup of the butter chicken on the rice. Wrap a naan with foil or plastic wrap. To heat, microwave containers for 2 minutes or until steamy. Microwave naan for just 20 seconds.

Every 90 Seconds for 21 Minutes
Hang Clean + Clean

Box Brief:
We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well as 2:30pm Teens, and 3:30pm classes. See you there!

Meme of the Week:

“Halen”
For Time: teams of 2
100 Calorie Row
100 Box Jump Overs (24/20)
50 Toes to Bar
50 Front Rack Kettlebell Lunges (53’s/36’s)
50 Toes to Bar
100 Box Jump Overs (24/20)
100 Calorie Row

Box Brief:
We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well as 2:30pm Teens, and 3:30pm classes. See you there!

Nutrition of the Week:
Let’s talk about travel. At some point over the next few weeks most of us will either be driving or flying somewhere to visit family and friends or just to get out of town.

Our goal should be to minimize the damage during travel when your options for food can be limited. Bring macro friendly snacks like protein shakes, almonds, dried fruit or packable fruits like applesauce packs, bananas, apples, beef jerky, etc. You can pack baby carrots, sliced bell peppers, rice cakes, and peanut butter or almond butter packs. Airplanes will even let you take hardboiled eggs with you on board, but you won’t win any popularity contests haha. Bring your water bottle with you so you can refill it often.

Once you arrive at your destination, try to arrange to stay somewhere with a kitchen or at minimum, with a fridge and microwave. Best case scenario there is a grocery store within walking or ordering distance so you can stop by to grab some breakfast and lunch items. Easy meal ideas are things like a rotisserie chicken with a steamer bag of veggies, and a microwavable bag of rice, or even find a good salad bar or deli.

If you are visiting friends and family over the holidays, plan your day around the meals that will be shared with them. Make sure to allow yourself that special treat that only your grandma/mom/uncle makes. Memories are important and many of our family traditions revolve around food. You can enjoy your time with family, but also have your own back by focusing on protein and veggies outside of those special event meals. Stay hydrated, and make time to move your body. Have fun and safe travels!

“Devious”
21 Minute Ladder:
100 Meter Run
10 Double Unders
5 Sit-ups
200 Meter Run
20 Double Unders
10 Sit-ups
300 Meter Run
30 Double Unders
15 Sit-ups
400 Meter Run
40 Double Unders
20 Sit-ups
500 Meter Run
50 Double Unders
25 Sit-ups
Etc…

Question of the Week:
What’s your favorite Hero WOD?

Box Brief:
We proudly present to you, the Great Attendance Challenge!
It’s simple.

We challenge you to attend 20 group classes in November.

Why? Because consistency matters. Unfortunately, going to the gym during holiday season can be difficult. So we decided to add some extra incentive to maintain your fitness during the season of candy and cake.

So here’s how it works.

Go to class. We will keep track of your attendance using the whiteboard. Be sure your coach writes your name down.

Only group classes count toward your total. Open gym, workouts done at home, a hike – they don’t count. Don’t even ask. Sorry, not sorry.

Only one class per day counts toward your total. So if you attend 5 classes in one day (why?), you still only have 1 class to your total.

What happens if you do hit that 20 mark?

We’re glad you asked.

For all of you who earn that magical number of 20 classes – we’ll enter you to win BACK your November membership fee. That’s right, we’ll draw ONE name from the pool of folks that hit 20 classes. If your name is selected you basically become a paid athlete.