WOD

“Death By”
10 Meter Sprints

Strict Pull-ups
6 x 6

3 Sets:
Suitcase Carry

Meme of the Week:

“Clinton”
20 Minute AMRAP:
5 Power Cleans (135/95)
5 Push Press (135/95)
10 Sit-ups
10 Push-ups
15 Air Squats
15 Kettlebell Swings (53/36)

Nutrition of the Week:
Working out in a deficit

If you are planning a cut for the beginning of the year like many of us are, it is important to know that you will be working with less energy overall. This means it is important to plan out how you will adjust your workouts to accommodate your calorie deficit. We know that we cannot chase performance goals at the same time as fat loss goals (read this part again!). You can continue to work on skills but you should know heading into your cut that you are not chasing PRs at this time.

As you get started with your fat loss cycle or cut, you may not notice much difference in your workouts. This is a good thing, and you should continue to work out at the same intensity as you have before. As you get deeper into your cut, you may start to notice that your energy during workouts is lagging-like you lost that ‘extra gear’. You may also notice that you are hungrier. At this point it’s time to start scaling or modifying your workouts.

We are lucky at CrossFit Apollo because we have knowledgeable coaches that can help you to modify during your deficit. Some general guidelines are: prioritize resistance training to maintain your current muscle mass. That means-don’t stop lifting weights, but maybe adjust the amount of weight that you are lifting depending on your energy levels that day. Make sure that you are lowering the INTENSITY of your workouts overall once you feel that energy drain. Again, with less fuel you will not be crushing WODS the way that you can while fully fueled and that’s ok. There will be time for that once we start to add more fuel back in. It is a good idea to focus on low intensity steady state forms of cardio during this time. Things like walking, easy cycling, light jogging, swimming, etc will help you get the most out of your calorie deficit while causing the least amount of increased hunger and lower energy.

Deadlift
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%

“Bed Corner”
16 Minute AMRAP:
400/300 Meter Row
15 Toes to Bar
20 Burpees

Question of the Week:
What’s your favorite part of the New Year?

“Open WOD 17.5”
10 Rounds:
9 Thrusters (95/65)
35 Double Unders

Quote of the Week:
“The purpose of our lives is to be happy.”
Dalai Lama

Box Brief:
We hope everyone had a Merry Christmas! The schedule is normal this week.

Deadlift
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

“Dunkaroos”
4 Rounds:
20 Dips
30 Dumbbell Snatches (50/35)
3 Rope Climbs

Recipe of the Week:
Get ready to meal prep! Try out this Chicken Teriyaki Stir-fry recipe.

Ingredients:
3 chicken breasts, cubed
salt, to taste
pepper, to taste
1 teaspoon garlic, crushed
½ cup soy sauce
⅓ cup honey
1 ½ tablespoons sesame seed, more to garnish
1 onion, sliced
2 small bell peppers, thinly sliced
2 cups broccoli
1 green onion, thinly sliced
white rice, cooked

Instructions:
STEP 1
In a pan, cook cut chicken over medium-high heat until almost done. Salt and pepper to taste.

STEP 2
Reduce heat to medium and stir in the crushed garlic.

STEP 3
Add in the soy sauce, honey, and 1 tablespoon of the sesame seeds. Stir until thickened.

STEP 4
Remove the chicken from the pan, leaving the sauce, and add the vegetables to the pan.

STEP 5
Cover the pan for several minutes and cook until the vegetables begin to soften, then remove the lid and stir until the sauce is thick again.

STEP 6
Split the rice, vegetables, and chicken evenly between 4 containers. Top with a sprinkle of sesame seeds and sliced green onion. Refrigerate for up to 4 days.
Enjoy!

“Strategery”
For Time: teams of 2
5000/4000 Meter Row
250 Wall Balls

Box Brief:
Don’t forget to pick up “The Gift of Fitness” at the front desk. It’s a great present to give a friend that you’ve always wanted to try Apollo.

Meme of the Week:

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

15 Minute EMOM:
1 Split Jerk

Nutrition of the Week:
Goal setting for the new year, planning a cut etc.

Hey Apollo! As the year ends in the next week and a half, set aside some time to think about how 2022 went and what your goals are for 2023. The same way that you can periodize your fitness training (or break it into segments), you can periodize your nutrition. Start by dividing your year into quarters and look back at each section. Ask yourself three questions regarding your nutrition:
What did I do well?
Where can I improve?
What will I do next time?
Once you’ve gotten these questions answered for each of the 4 quarters of 2022, notice some trends-maybe you really struggled during the holidays or maybe summertime was where things fell off. Maybe you started the year strong with the Open and then things dropped off. Next, look forward to 2023. Do you have any big events, vacations, competitions coming up? Need to build some muscle for a comp in Feb? Want to have visible abs for the beach vacation in July? Or would you prefer to focus on health markers like sleeping better, having more energy throughout your day? Maybe you would rather build on what you’ve started this year if you’ve been adhering to the basics of staying hydrated and hitting your protein.

No matter what your goals are, planning things like cuts or gains out in advance will save you a lot of trouble. Take action instead of reacting to every pound up or down. I’m here to help!

“Sonic”
25 Minute AMRAP:
800 Meter Run
30 Box Jumps (24/20)
30 Kettlebell Swings (53/36)

Box Brief:
Don’t forget to pick up “The Gift of Fitness” at the front desk. It’s a great present to give a friend that you’ve always wanted to try Apollo.

This Saturday’s workout will be the Annual 12 Days of Christmas WOD! Bring family and friends to join in on the fun. If you are bringing visitors, please arrive 15-20 minutes before class to go over the movements.

Question of the Week:
What is your favorite part of Christmas?