WOD

“Open WOD 16.1”
20 Minute AMRAP:
10 Overhead Lunges (95/65)
8 Bar Facing Burpees
10 Overhead Lunges
8 Chest to Bar Pull-ups

Quote of the Week:
“The battles that count aren’t the ones for gold medals. The struggles within yourself—the invisible battles inside all of us—that’s where it’s at.”
Jesse Owens

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.

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

“Open WOD 15.4”
8 Minute AMRAP:
3 Handstand Push-ups
3 Cleans (185/125)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
Etc…

Recipe of the Week:
Need an easy grab and go breakfast? Try out this Best-Ever Egg Muffins recipe.

Ingredients:
Cooking spray
3 slices turkey bacon
1 small yellow onion, chopped
1 red bell pepper, chopped
2 c. chopped baby spinach
6 large eggs
3 tbsp. milk
1/4 tsp. paprika
1/2 tsp. garlic powder
Kosher salt
Freshly ground black pepper
1/2 c. shredded mozzarella

Instructions:
Step 1
Preheat oven to 350º and grease a 12-cup muffin tin with avocado or coconut oil cooking spray or coconut oil. In a large nonstick skillet over medium heat, cook turkey bacon until crispy, 6 to 8 minutes. Drain on a paper towel-lined plate, then crumble.
Step 2
Add onion and bell pepper to skillet and cook until soft, 5 minutes. Add spinach and cook until wilted, 2 minutes more.
Step 3
In a small bowl, whisk eggs, milk, paprika, and garlic powder and season with salt and pepper. Fold in cooked vegetable mixture, turkey bacon, and mozzarella. Pour mixture into prepared muffin tin.
Step 4
Bake until cooked through and golden, 30 to 35 minutes.
Step 5
Let cool, then store in the fridge in an airtight container until ready to eat.

“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: