WOD

“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

Split Jerk Strict Press
3 x 3

Jerk Balance
3 x 3

Split Jerk
Build to heavy single

Question of the Week:
Whose winning the Super Bowl?

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!

“Talladega Nights”
24 Minute EMOM:
Minute 1 – 10 Strict Pull-ups
Minute 2 – 12 Dumbbell Step-ups (50’s/35’s)(20)
Minute 3 – 10 Burpees + 20 Double Unders

Quote of the Week:
“Don’t judge each day by the harvest you reap but by the seeds that you plant.”
Robert Louis Stevenson

Box Brief:
So proud of our Apollo Community showing up BIG yesterday at CrossFit Culmination in the Las Vegas Proving Grounds competition. We had over 10 teams compete with a HUGE amount of support from our community who came out to cheer them on! Congrats to all competitors for their dedication in preparation and courage in testing themselves in front of their local community. Hell yeah! Congrats to those who made the podium! We took 2nd and 3rd in both the RX and Intermediate female divisions as well as 1st place in the RX men’s division. Great job Apollo!

“Lucky Charms”
19 Minute AMRAP:
20 Lunges
10 Knee to Elbows
20 Box Jumps (24/20)
10 Push Jerks (135/95)

Recipe of the Week:
We have posted a breakfast recipe in a while. Here is a great Sausage, Spinach & Ricotta Frittata recipe!

Ingredients:
Spray avocado oil (or olive oil)
85g lean chicken (or turkey) sausage, cut into ½-inch pieces
1/2 medium white onion, chopped
3 cups spinach (or chopped chard or 1 1/2 cups shredded kale)
Egg mix
4 whole eggs
4 egg whites
1/4 cup part skim ricotta (or you can swap in Greek yogurt or just omit)
Pinch of sea salt & pepper
1/2 red bell pepper, diced
Garnish
Choice of fruit
Optional sourdough toast

Instructions:
STEP 1
Set oven to 350F/177C.

STEP 2
Set a 10-inch carbon steel skillet on medium-high heat. Once hot, spray with a little oil and add the sausage and onion. Cook for about 3 minutes until the edges of the sausage and onion begin to brown. Then add the spinach and cook until the spinach has nearly wilted, about 1 -2 minutes.

STEP 3
In a bowl, whisk together the egg mix. Pour it in the skillet and lightly pull the eggs from side to side using a spatula as if you are going to scramble them but DO NOT scramble the eggs. Just make sure they have covered the entire skillet. Sprinkle the diced bell pepper on top. Remove from the heat.

STEP 4
Bake in the oven for 12 – 15 minutes, or until the egg has completely cooked through.

“Proving”
For Time: teams of 2
5000/4000 Meter Row

3 Sets:
:30 Side Plank (each)
:30 Chinese Plank

Meme of the Week:

Hang Squat Snatch
Build to a heavy single

“Sauron”
3 Rounds:
10 Power Snatches (115/85)
75 Double Unders

Nutrition of the Week:
But how much do I need to eat though…..

I get this question a lot, and the answer is, it depends. When calculating macros (protein, fat, and carbs), or giving someone general guidelines (like building a better plate) for improving their nutrition, there are a few lifestyle factors that we need to look at as well as the individual’s goals.

First, we need to determine how many calories are needed just to LIVE and perform our regular daily activities. What does your activity look like at work? Do you have an active job, or do you work shifts? Maybe you sit at a desk or drive most of the day. All those scenarios require different caloric needs, and we would need to determine your TDEE(total daily energy expenditure) to find where maintenance calories lie. There are lots of TDEE calculators out there and one that I like is the Trifecta TDEE calculator TDEE Calculator – Get Your Daily Calorie Goal (trifectanutrition.com).

For most of us crossfitters with typical desk jobs, we fall into the light to moderate category for activity levels. Once you have your calorie goal, we know that we need to hit .7-1.0g/lb of bodyweight in protein, so once you subtract your protein calories from the calorie total(you can find calories in protein by multiplying your protein goal in grams by 4, because 1g of protein has 4 calories in it), you will know how many you have left for fats and carbs.

A great place to start is to hit your protein and overall calorie goal. Find out what your plate should look like when you are hitting these targets. You can use that to guide future meals or you can work with a macro target. From there, if your goal is to lose fat and you are eating enough calories to begin with, we would adjust numbers down to create a deficit. For muscle gain, we would adjust numbers up because we need to be in a calorie surplus to build muscle. These are all generalities, but if you would like to get a more specific idea of where you should be at to hit your goals, send me a message!

Deadlift
Build to a heavy single

Strict Press
Build to a heavy single

Question of the Week:
Would you rather be able to breath underwater or be immune to fire?

Box Brief:
Come out to CrossFit Culmination this Saturday to support our 8+ teams competing at the Las Vegas Proving Grounds! See you there! Click here for event location and information. 

“Cindy Lou Who”
22 Minute AMRAP:
200 Meter Run
5 Chest to Bar Pull-ups
10 Dips
15 Weighted Squats (53/36)

Quote of the Week:
“Learning never exhausts the mind.”
Leonardo da Vinci

Box Brief:
Come out to CrossFit Culmination this Saturday to support our 8+ teams competing at the Las Vegas Proving Grounds! See you there! Click here for event location and information.