“Billboard Live”
21 Minute AMRAP: teams of 2
500 Meter Row
100 Meter Farmers Carry
40 Air Squats
Box Brief:
December 17th @ 10:30 a.m. we will host a White Elephant exchange at Apollo. Gift should be between $20 & $40 and wrapped. We will have hot chocolate and marshmallows. It would be great if everyone brought their favorite cookie to share.
Meme of the Week:
Snatch
Build to a heavy single
“Prep”
8 Minute Ladder: (2,4,6,8,10, etc…)
Bar Facing Burpees
2 Snatches @ 70-75% of today’s 1RM
Nutrition of the Week:
We have two and half weeks until the new year. This is the last opportunity you have to finish 2022 strong. It is so easy to just throw in the towel at this point in the year and say you will focus on starting fresh with your nutrition on Jan 1st, but that is a lot like saying AHH I’ll start on Monday.
You are better than that, your health is worth more than that. You can do the basics now (stay hydrated, eat your protein, sleep well) and still enjoy some holiday treats. Make a list of non-negotiables, things you will do for yourself between now and the end of the year NO MATTER WHAT.
For me, I am concentrating on getting good sleep, staying hydrated, and hitting my protein goal. I am also making memories with my kids-I see them growing up so fast and I don’t want to miss a single chance to bake with them, or watch movies and have popcorn. Life is short guys, find a way to make your nutrition sustainable so you can enjoy your life and take good care of your health.
“Half Pipe”
21 – 15 – 9 – 9 – 15 – 21
Push Press (95/65)
Front Rack Lunge (95/65)
300 Meter Run after each round
Question of the Week:
Are you an early or last-minute shopper?
Box Brief:
December 17th @ 10:30 a.m. we will host a White Elephant exchange at Apollo. Gift should be between $20 & $40 and wrapped. We will have hot chocolate and marshmallows. It would be great if everyone brought their favorite cookie to share.
Deadlift
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%
“Evil Dead”
6 Rounds:
10 Deadlifts (225/155)
10 Toes to Bar
50 Double Unders
Quote of the Week:
“What you do speaks so loudly that I cannot hear what you say.”
Ralph Waldo Emerson
Box Brief:
December 17th @ 10:30 a.m. we will host a White Elephant exchange at Apollo. Gift should be between $20 & $40 and wrapped. We will have hot chocolate and marshmallows. It would be great if everyone brought their favorite cookie to share.
“Shockwave”
3 Rounds:
15 Chest to Bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls (95/65)
Box Brief:
Congrats to Clinton for being the December Member of the Month at Apollo! Scroll down to learn more about Clinton.
Congrats on being our November Member of the Month!!! This is one of the most prestigious titles anyone has been given. What is another title of yours that means a lot, and why?
One of the most prestigious titles you can be given I believe comes from the good Lord above and that is the title of being a parent. It is a title given when you bring a life into this world which carries a huge amount of responsibility. Once given it can never be taken away!!!
You are a police officer for Metro. How has CrossFit helped you do your job?
When I decided to become a police officer, I knew fitness was a huge part in being successful. If I was ever to get into a physical altercation with a suspect I never wanted to lose. No matter what you always win! Thank you, Apollo, for the success I have had with staying one step ahead of the suspects!!
You have been a member at Apollo for 5+ years. First of all, thank you for sticking with us! We are lucky to have you! What keeps you coming back?
It is the atmosphere that has been created at Apollo. Everyone is like family. You can come in have a great workout, talk to some amazing people, destress, and do it all again the next day. It is an awesome feeling!!
During Christmas break we always see an influx of college students in our classes. You always seem to enjoy when they are around. What is it about this youth that gets you fired up?
Well for me I always enjoy working out with the young adults that attend CrossFit. At times you need to be pushed and by working out with young adults I find myself pushing harder during the workouts. I have that mindset if they can do it, I can do it!! Stay fit!!
If you could create a workout for everyone at Apollo to do, what would it be?
“Simple Practice”
20 Minute AMRAP
5 Power Cleans
5 Push Press
10 Sit-ups
10 push-ups
15 Air Squats
15 Kettlebell Swings
Would you rather go back to age 5 with everything you know now or know now everything your future self would learn? Why?
The country singer Alan Jackson has a great song “The Older I Get”. The lyrics of the song says it all for me. I would rather know now everything your future self would learn!
The older I get
The more I think
You only get a minute, better live while you’re in it
Cause it’s gone in a blink
And the older I get
The truer it is
It’s the people you love, not the money and stuff
That makes you rich
And if they found a fountain of youth
I would not take a drop and that’s the truth
Funny how it feels I’m just getting to my best years yet!!!!
If you could go on “America’s Got Talent”, what would you showcase?
America’s Got Talent!! I would never make that show!! No hidden talents to showcase!!
“The Overtaker”
Every 2 Minutes for 15 Rounds:
1 Deadlift
1 Hang Squat Clean
1 Squat Clean
1 Front Squat
Meme of the Week:
“Carnival”
20 Minute AMRAP:
500 Meter Row
30 Push-ups
30 Sit-ups
Box Brief:
December 17th @ 10:30 a.m. we will host a White Elephant exchange at Apollo. Gift should be between $20 & $40 and wrapped. We will have hot chocolate and marshmallows. It would be great if everyone brought their favorite cookie to share.
Nutrition of the Week:
Virtuosity in CrossFit is described as doing the common uncommonly well. You can do this with your nutrition too. Over the past few weeks, we’ve been talking about simple habits like sleeping well, staying hydrated, eating enough protein, and meal prepping to have meals and snacks at the ready. If you can do these things well, MOST of the time-you have figured out the keys to nutritional health.
The trouble for most of us though is that we think this is easy-just because it’s common doesn’t make it easy. In fact, I would argue that it’s even harder BECAUSE it’s simple. There’s nothing sexy about it. No one’s gonna make you eat just boiled cabbage, give up carbs, or drink vinegar. There’s no magic pill. You just literally have to put in the work every day, most days, for a long time.
Here’s the thing though-I KNOW you can do it. You show up to the gym to work out most days-that’s a habit you built over time. You and everyone else knows to hold you accountable if you start slipping-hey where’s so and so been?
You can create that same environment for success with your nutrition too. If you need some help holding yourself accountable in that area-tell your friends. If you need more help, contact me for macro coaching. At the end of the day, it’s these simple habits applied consistently that will bring you success.
“Rocky”
10 Rounds:
6 Thrusters (95/65)
3 Bar Muscle-ups
150 Meter Run
Question of the Week:
What’s your favorite Christmas movie?
