Tuesday 07.02.19 – eight.six.four strength and conditioning

Because of the privilege and authority God has given me, I give each of you this warning: Don’t think you are better than you really are. Be honest in your evaluation of yourselves, measuring yourselves by the faith God has given us.
-Romans 12:3

“Nothing so clearly discovers a spiritual man as his treatment of an erring brother.”

Check out CrossFit864 on Instagram / 864 STRONG!

Today’s schedule: START at 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder – July 864 Dues / NLT Monday July 1, 2019 – $25 Late Fee after July 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: “Diane” 21-15-9 Reps For Time

Strict Handstand Push-Ups

This couplet was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 10:00 minute time cap.
DL Scaling – Reduce weight to something you can do 15 times unbroken and efficiently.

The fastest female time registered for Diane is 1:54 by Anníe Þórisdóttir / Kristan Clever
The fastest male time registered for Diane is 1:35 by Dan Bailey

RX KB Load – DL 225/155. No dropping bar from the lockout. No bouncing reps.

Don’t be “uncoachable” (a. Impossible or very difficult to coach)
Do you have zero interest in making changes because you like doing it your way whether it’s right or wrong. Do you want to get better at what you do? Coachable people focus on what’s within their grasp.

Focus on what YOU are doing and don’t get caught up in “are you RX?” “did they RX” “should I RX?” Train based on YOUR strength/skills.

RX – Form. ROM. RX is more than the amount of weight on the bar.

Skill work – Work on strict movements on the bar. Never kip any movement until you have the strength to perform them with strict form.

CF864 News:

June 864 Burpee Challenge – Awesome job to all of you that started the challenge on June 1 and hammered through it each day. Dedication!

July 864 Challenge – Accumulate 5,000 DUs during the month of July. Single unders x 3 (15,000) for the month. Sign up and post your numbers daily.

July 4 – As alway 864 will be closed. Celebrate Independence Day. Make Smart Choices.

Jay and Janice