864 STRENGTH + CONDITIONING – Gunny’s Blog / Thursday 04.08.2021

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

He who commits adultery lacks sense; he who does it destroys himself. –Proverbs 6:32

God knows our situation; He will not judge us as if we had no difficulties to overcome. What matters is the sincerity and perseverance of our will to overcome them. -C.S. Lewis

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

The Constitution’s first three words—We the People—affirm that the government of the United States exists to serve its citizens.
-Constitution of the United States

Today’s Skill Work – Work on a weakness. 

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


Don’t leave your ego at the door – Leave it in the car before you get out!

#1 Goal today – Focus on others today. 

Strict Cindy

Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 push-ups
15 squats

Build strength / Strict Pull-ups first
Without question, kipping pull-ups are the most controversial exercise performed in CrossFit. While a regular movement in CrossFit workouts, you won’t see it in the rest of the strength & conditioning world. And many non-CrossFitters will criticize the movement as being a non-functional, injury-causing movement that allows CrossFit athletes to cheat. Strict pull-ups must come before kipping or butterfly pull-ups. Greg Glassman said, kipping should only come after the strength does. This is why kipping can be risky for shoulder health. You need to build that strength and musculature first. If you haven’t, and kipping pull-ups show up in a WOD, you should scale your workouts according to your strength.  The kipping pull-up is widely misunderstood. No, we don’t do kipping pull-ups to build strength. “If I was starting over, I would devalue the kipping pull-up and let it occur naturally. People that can’t do strict pull-ups and are trying to kip are wrong.
-Greg Glassman, CrossFit Founder

If you need to scale, modify or adjust a movement please please let us know before the workout and we will be glad to help you. Train smarter. Get stronger.

Beast Mode = Strict Cindy + 20 pound vest

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

Movement standards covered as a group before each workout starts. If you aren’t sure about the workout or a movement please be patient we will always cover the movement standards before the workout starts. Don’t get ahead of us…we will not start the workout until everyone knows what we are doing. Thank you!

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

RX Movement Standards: Form. Form. Form! Train Hard/Train Heavy/Train Smart.
Go as fast as you can without getting sloppy. Do you want to have the fastest time on the board with the sloppiest form? Scale based on your strength/fitness level/level of motivation. Skill Work. Skill Work. Skill Work.

RX – Full ROM. Form First. Proper form is more important than your ego at 864.

RX – Full ROM. Strict Pull-ups – chin OVER the bar. Sub/Scaled version today – strong, jumping pull-ups focusing on getting chin OVER the bar with full extension of arms at the bottom of the movement. Hand Release Push-ups. Squats to proper depth.

 “Worry does not empty tomorrow of its sorrows; it empties today of its strength.”
-Corrie Ten Boom

864 STRONG Community News and Upcoming Events/Stuff:

2021 864 Pump and Run (Bench Press and Run) & Pull and Run (Deadlift and Run) – Saturday May 1. Get signed up today.

April 2021 “864 Challenge” Starting April 05 – 100 Step Walking Lunge each day. To stay in the challenge you must complete lunges each day. Once you miss a day you are out of the challenge. Lunges must be walking lunges and must move forward, not backward lunges. Sign up on the board today. Did you accept and finish the March 864 Challenge?

On this day in history – April 08, 1789 – The U.S. House of Representatives held its first meeting.

Saturday morning workout sign up list on the board at 864.

Have a Great Day! Love God. Serve Others. Support your community.

-Joshua 1:9

Jay and Janice

207 West Pitts Street
Clinton, SC