Monday 12.16.19 – be 864STRONG!
“Don’t be afraid, Mary,” the angel told her, “for you have found favor with God! You will conceive and give birth to a son, and you will name him Jesus. He will be very great and will be called the Son of the Most High. The Lord God will give him the throne of his ancestor David. And he will reign over Israel forever; his Kingdom will NEVER end!”
-Luke 1:30-33
-David Jeremiah
Warm up – start adding weight on the bar until you hit that strong 1 rep max. Push each other today. Our priority today = Get Stronger!
Today’s schedule: START at 8:00A.M./4:15P.M./5:15P.M./6:15P.M.
Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
864 Strength + Conditioning – The Monday Grind: “Santa’s List” NAUGHTY or NICE
J-O-Y
Jesus First
Others Next
Yourself Last
a.) Warm-up/Skill Work/Mobility
b.) Buy In – start together as a group.
c.) Today’s WOD – Buy-in is part of the workout and always starts together as a group. Don’t get ahead of yourself.
Reminder – All workouts (details, movement standards, etc.) are always covered before the workout as a group. Please be patient. Thanks!
NAUGHTY
21-15-9
Power Snatch
30 DUs
Front Squat
-or
NICE
21-15-9
Back Squat
30 Russian Swings
Deadlift
Entitlement is a delusion built on self-centeredness and laziness.
Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business.
d.) Cash Out – Finish Strong
RX –Movement Standards-Full ROM/Form/Load/ Scale as needed based on your strength/fitness level. RX is more than the amount of weight on the bar and more than the amount of reps.
Skill work – Don’t hide from your weakness. Don’t skip/scale just because you don’t like a particular movement. Spend some time today doing goat work.
Remember that a fast time with sloppy reps is NOT impressive.
RX – Full ROM. All reps must meet movement standards if RX.
RX Movement Standards – There is no almost RX. It’s 100% RX’d or Scaled. Form. Form. Form. Any questions? Go Hard!
RX – Naughty Load 95/65
RX – Nice Load 185/135. KB Load 32kg./24kg.
CF864 News:
Second order of 864 Hoodies / 864 Sweats are on the way. Oooops! Well – all hoodies are gone. Reorder of sweat pants coming soon.
Check out CrossFit864 on Instagram
PerformaSleep – If you are interested in getting a PerformaSleep Mattress let us know. We can offer a wholesale price to CF864 members. Take a look. https://www.performasleep.com/
CF864 2020 Half Marathon / 5k Run – Saturday February 1, 2020. Get signed up early and save. Use the link below.
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
Fresh batch of raw local honey at the gym. Trust me…it won’t last long. Grab one today.
Sorry – The honey is gone. The good news is….There is more on the way!
December 864 Challenge – Accumulate as many Kettlebell Swings as possible during the month of December. Only reps completed at 864 will be counted. Post reps daily.
American Swings / Guys swing a 24kg. Bell / Girls swing a 16kg. Bell. Arms fully extended at the top of the swing / No chicken neck swings! No Rep. Ho-Ho-Ho!
Get signed up today on the 864 Challenge board.
ALL reps must be Full ROM (range of motion) Only good reps count at 864!
#864community Not Ready to Quit! Who’s in?
No Frills – Just Results
BE STRONG.
Jay and Janice