864 STRENGTH + CONDITIONING – Gunny’s Blog / Monday 12.21.2020 / Frogman’s Christmas

864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!

This is what it’s all about:
“Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, “Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.”
Luke 2:11-14

The First President To Have A Christmas Tree
The Christmas Tree has been a tradition in the White House since 1835 when Andrew Jackson?s French chef make him a sugar-frosted pine tree, surrounded with toy animals made out of flavored ices.

President Franklin Pierce, our 14th President erected a Christmas tree to the White House in 1856 for a group of Washington Sunday School children, while caroler’s sang “Hark, the Herald Angels Sing.”

The tree was not lit for Christmas in 1979 and in 1980 was lit for 417 seconds. In 1979, it was not lit until the American hostages in Iran were released, and in 1980 it was lit one second for each day the hostages remained captive: this tree was first lit with solar energy in 1995, and LED lights were used for the first time in 2002.

Hope that all of you have been able to slow down just a little and enjoy the Christmas spirit and remember why we have CHRISTmas.

864 STRONG Community news and upcoming events:

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Faith. Trust. There is Power in Prayer! Pray for America.

Today’s gym schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.  The number in each group is limited so please make sure that you are signed up. Please don’t just show up if you aren’t signed up. This includes the Saturday morning workout.

Buy In – Starts together as a group at scheduled times posted above. DIG DEEP!

864 STRENGTH + CONDITIONING Training – The Daily GRIND: Warm-up / Stretching – then WOD / “A Frogman’s Christmas” This is a Christmas tradition at 864. Enjoy!

Wear your Santa hat, Santa suit, Elf suit, Ugly tacky Christmas sweater that you got from someone that’s not your friend anymore…you get the idea. Oh yea, 20 burpee penalty if you show up without one.

Santa today called and said:
He’s making his list and checking it twice to see who’s cherry picking the WODs! Yes, that means that he knows who looks at the blog and decides whether they are going to come or not. That’s not true CrossFitting when you skip out because you don’t enjoy some part or all of the workout. I am always impressed by those of you that work hard and twice as impressed by those of you that show up each day no matter whats on the board even when you hate some part of it (yep, that’s most of you) and for the ones that don’t look at the blog until after you have finished the WOD …well, ya’ll are true troopers thats all I can say! Let crush our weakness and make it our strength.
3-2-1- Get some!

“A Frogman’s Christmas”

For time:
100 dead hang pull-ups
250 push-ups
500 sit-ups
run 3 miles

Must be completed in the order posted. Not partitioned – all reps completed straight through.

This is a good day at BUD/s – a classic frogman PT. Feel free to break up the sets, or do straight sets. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples – the goal is to warm up your limbs and muscles using movements similar to the work to be performed.

Dead hang / strict pull-ups – any grip
Push-ups – hand release

In case you haven’t figured this out already – this workout is going to be a little longer than the average. Don’t let that keep you from coming today because there will be scaled options that everyone can complete. If you are doing this workout Rx’d then you should work hard, set a good steady pace and try to maintain that throughout. If you do not have a really strong midline (abdominals) and have not been doing a lot of sit-ups then I suggest that you scale the number back on these even if you complete all of the other exercises. You be the judge and use good judgement! Get warmed up good and don’t come to this workout on an empty tank because you will definitely bonk before you finish.

Today’s off the wall fact that probably means nothing to anyone is:
A few fun Christmas facts…

-Germany made the first artificial Christmas trees. They were made of goose feathers and dyed green.

-Rudolph” was actually created by Montgomery Ward in the late 1930’s for a holiday promotion. The rest is history.

-If you received all of the gifts in the song “The Twelve Days of Christmas,” you would receive 364 gifts.

-The Nutcracker” is the most famous Christmas ballet.

-The first state to recognize the Christmas holiday officially was Alabama.

-Clearing up a common misconception, in Greek, X means Christ. That is where the word “X-Mas” comes from. Not because someone took the “Christ” out of Christmas.

-“Xmas” is a common abbreviation of the word “Christmas”. It is sometimes pronounced /ˈɛksməs/, but it, and variants such as “Xtemass”, originated as handwriting abbreviations for the typical pronunciation, /ˈkrɪsməs/. The “-mas” part is from the Latin-derived Old English word for “mass”, while the “X” comes from the Greek letter Chi, which is the first letter of the Greek word Χριστός, translated as “Christ”.

-Christmas became a national holiday in America on June, 26, 1870.

-In Mexico, wearing red underwear on New Year’s Eve is said to bring new love in the upcoming year.

How are you going to spend Christmas this year? Big travel plans or staying close to home and spending time with family and friends?

On this day in history – December 21, 1620 – The “Mayflower”, and its passengers, pilgrims from England, landed at Plymouth Rock, MA.

Reminder – All WODs start together at the scheduled time as a group on the clock. Be ready to go. Skill work before or after the WOD is highly recommended at 864.

Train Hard/Train Heavy/Train Smart. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.

Be an encouragement to someone today.

RX Movement Standards: Form. Form. Form! RX – Full ROM.

What drives you? What discourages you? What scares you? #discipline #willpower #doyourbest #goals

The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.

Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton

I like people who don’t need everyone to like them.
–Live Life Happy

Have a Great Day! Love God. Serve Others.

Jay and Janice 

Be STRONG and COURAGEOUS. 
-Joshua 1:9