864 STRENGTH + CONDITIONING – Gunny’s Blog 12.19.19

864 STRONG – EARNED.

“The true light, which gives light to everyone, was coming into the world. He was in the world, and the world was made through him…”
-John 1:9-10

“He was created of a mother whom He created. He was carried by hands that He formed. He cried in the manger in wordless infancy. He, the Word, without whom all human eloquence is mute.” 
-Augustine 

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

Reorder is here. New arrival of navy blue sweatpants in today. $25 get them while they last. Last order before Santa Clause comes.

Strength – You will have 15 minute to find your 1RM KB Snatch – work up to a heavy 1L/1R. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong 1 rep snatch. Push each other today. Our priority today = Get Stronger!
A KB Snatch is NOT a one arm swing. Work on your form before attempting your one rep max.

864 WOD – 10 RFT:

3 Deadlifts 
10 Push-ups / hand release

30 Second Plank Hold – top of the push-up

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled.

RX DL Load – M/1.5 times BW. W/BW. No bouncing reps. No dropping from lockout.
RX Push-ups – hand release
RX Plank – must be 30 seconds UB in top of push-up position.

CF864 2019 Christmas Schedule:
Saturday (12-21) Based on the number signed up
Tuesday – Wednesday (12-24 thru 12-25) Closed. Merry Christmas!
Thursday (12-26) Resume Normal Gym Schedule starting at 5:15a.m.

 “The worst person to be around is someone who complains about everything and appreciates nothing.”

BE STRONG.
Jay and Janice