WOD

“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?

Back Squat
Build to a heavy single

Bench Press
Build to a heavy single

Quote of the Week:
“You cannot change your destination overnight, but you can change your direction overnight.”
Jim Rohn

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.

Bench Press
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

“Labyrinth”
For Time:
75 Handstand Push-ups
400 Double Unders

Recipe of the Week:
Here is another great recipe you can meal prep! Try out this Garlic Butter Turkey Meatball recipe.

Ingredients:
1/2 lb (220g) ground turkey meat
1/2 lb (220g) ground pork meat (optional, see recipe notes)
1/2 cup shredded mozzarella (or cheddar, provolone…)
4 cloves garlic, grated + 2 cloves garlic, minced
1 teaspoon Italian seasoning
1/2 teaspoon red crushed chili pepper flakes, optional
1 crumbled bouillon cube, optional
Salt and fresh cracked black pepper, to taste
1 cup fresh chopped cilantro (or parsley), divided
3 tablespoons butter
4 medium zucchini, spiralized
Juice of 1/2 lemon
1 tablespoon hot sauce of your choice (we used Sriracha)

Instructions:
Step 1
To make this turkey meatballs recipe: In a large bowl, combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro, and black pepper. Mix well with your hands or fork and form medium turkey meatballs. Arrange the turkey meatballs on a plate and set them aside.

Step 2
Melt 2 tablespoons butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the turkey meatballs with a mix of butter and juices. Remove to a clean plate and set aside.

Step 3
In the same skillet melt the remaining tablespoon of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes (if you want). Add the zucchini noodles and cook for 3 or 4 minutes, stirring regularly, until zucchini noodles are done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley if you like.

Step 4
Push zucchini noodles on one side of the skillet add the turkey meatballs back to the pan and reheat for a minute or two. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side. Enjoy!

Hang Power Snatch: teams of 2
In 15 Minutes, Build to Heavy

@20:00 Minutes

“Graceabel”
For Time: teams of 2
60 Snatches (135/95)
60 Clean & Jerks (135/95)

Meme of the Week:

“Expand”
4, 5 Minute AMRAPs:
Row for Meters
5- Minute Rest

Nutrition of the Week:
Let’s talk about the idea of letting go of perfection when it comes to your nutrition. It’s tough when you’re in the thick of the holiday season and find yourself saying, it’s ok-I’ll be back on track on Monday. Then Monday rolls around and you think, maybe next Monday. Embrace the idea that we have new opportunities each day, each meal, each snack to make better choices. Let go of the guilt-you can enjoy life and also have goals, sounds sustainable doesn’t it? You can do both. It’s not going to be perfect. So you enjoyed your holiday-AWESOME! I hope you made some good memories, had some laughs, and got some time to relax. Now we are starting a new week full of opportunities to eat well and work out. Let yourself be ok with making ‘pretty good’ choices most of the time.
• Build balanced meals and snacks-each one should include a protein, a fat, and a carb
• Hydrate-bring your water bottle along to events, shopping, etc
• Sleep-try a meditation app, journal before bed, shut off electronics 2 hours before bedtime
• Give yourself a head start by doing some meal prep, or treat yourself to a meal prep service, it’s a busy time of year
• Stock some grab and go snacks in your car/purse/gym bag, you’ll be less likely to hit the drive thru or grab 1,000 desserts if you aren’t hangry

Back Squat
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

“Venom”
12 Minute AMRAP:
12 Kettlebell Swings (53/36)
12 Goblet Squats (53/36)
12 Single-arm Kettlebell Push Press (53/36)

Question of the Week:
What are you looking forward to during Christmas?

“MG”
10 Minute Clock:
1 Mile Run
Max Rope Climbs
3-Minute Rest

6 Minute Clock:
800 Meter Run
Max Box Jumps (24/20)
3-Minute Rest

4 Minute Clock:
400 Meter Run
Max Ring Dips

Quote of the Week:
“Whatever we believe about ourselves and our ability comes true for us.”
Susan L. Taylor