864 STRENGTH + CONDITIONING – Gunny’s Blog / Tuesday 03.31.2020 / Day 7

864 Strength + Conditioning – Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.

Take time today to read Psalm 91:1-16 and trust the words that God gives us.

He was despised and rejected— a man of sorrows, acquainted with deepest grief. We turned our backs on him and looked the other way. He was despised, and we did not care. Yet it was our weaknesses he carried; it was our sorrows that weighed him down. And we thought his troubles were a punishment from God, a punishment for his own sins!
Isaiah 53:3-4

Christians are like the several flowers in a garden that have each of them the dew of heaven, which, being shaken with the wind, they let fall at each other’s roots, whereby they are jointly nourished, and become nourishers of each other.
-John Bunyon

Thank you for the continued support. Yes, this last week has brought about a very different way of doing things for all of us. Some of the changes have been easier than others and some have really challenged us. Our family has realized how many little things we take for granted on a daily basis. Just like all of you…we never really thought about what a big impact not being to do certain things or not being able to go about our daily routines would have on us. You guys have done an awesome job of keeping the CF864 community strong by supporting and encouraging each other. I hope that all of you have been able to do the 864 workouts that we’ve been posting online. Share those times, rounds, reps, etc. with each other. Let’s go have a good week. Let us know if we can help.
We appreciate you more than you know! Jay and Janice

864 Strength + Conditioning WOD – The Grind /”If Squats Don’t Fix It You’ve Got Serious Problems”

a.) B2B Tabata Squats (8×20/10) ME (max effort squats for 20 seconds then rest in the bottom of the squat for 10 seconds) complete this cycle 8 times of 20 work / 10 rest.

b.) Then 150 Sit-ups for time. Reset the timer and knock out 150 good sit-ups (Full ROM – all the way up and all the way back down to the floor.)

c.) Finish out today with 5 x 30 Mountain Climbers (5 rounds of 30 reps) complete 30 reps and rest 30 seconds. Full ROM – get those knees up to the elbows and extend your legs all the way out. No short, choppy reps.

Movement Standards – Full ROM. Set your timer and knock those squats out. Remember that a Squat above parallel is NOT a Squat! Never has been and never will be.

Mobility – Accumulate some time doing mobility drills/stretch. Add in some Yoga positions/ moves focusing on the tight spots that limit your range of motion. And as always spend time in that deep squat stretch – set the timer and spend some time there.

Today is a new day and we made it through another Monday. Look around – God is still in control and he got us through yesterday. Let’s trust him with today. Why worry about thing that we have no control over. In this together until it’s over. Smile…we’re getting through this!

864 Pump and Run / Pull and Run – May 2, 2020. Bench Press + Run / Deadlift + Run. Get signed up today.

April Challenge – Move. Accumulate as many miles as possible during the month of April. It doesn’t matter if you are running, walking or a combination just as long as you are moving.

Check us out on Facebook and Instagram today.

On this day in history – March 31, 1918 – For the first time in the U.S., Daylight Saving Time went into effect and on this day – March 31,1932 – The Ford Motor Co. debuted its V-8 engine.

Train Hard. Train Smart.

Jay and Janice