864 STRONG – Gunny’s Blog / Friday 05.27.2022

864 STRONG – Because “GUNNY” said so…

“Where, O death, is your victory? Where, O death, is your sting?” The sting of death is sin, and the power of sin is the law. But thanks be to God! He gives us the victory through our Lord Jesus Christ.”
-1 Corinthians 15:55-57

The only tactics I admire are do-or-die
-Herb Elliott

Herbert (“Herb”) James Elliott, (born 25 February 1938) is a former Australian athlete, one of the world’s greatest middle distance runners and the chairman of one of the world’s largest iron ore miners, and the Global Corporate Challenge health initiative. He never lost a race over 1500 metres or the mile and during his career he broke the four-minute mile on 17 occasions.

When you are in the final days of your life, what will you want?

Will you hug that college degree in the walnut frame? Will you ask to be carried to the garage so you can sit in your car? Will you find comfort in rereading your financial statement? Of course not. What will matter then will be people. If relationships will matter most then, shouldn’t they matter most now?”
-Max Lucado

Self-importance requires spending most of one’s life offended by something or someone.

You either live a self directed life or a God directed life. Your choice. There is no in between.

If YOU don’t support your community – who will?

Nutrition Tip: If you drink 3 Liters of water a day, you will be too busy peeing to worry about other peoples drama.

Smile and wave boys. Just smile and wave. What else can you do? Are you giving MORE than you take today?

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

#1 Goal today – Show up and don’t settle for less than you are capable of.

864 Strength + Conditioning – The Friday 864 GRIND:

The strongest (mentally and physically) are the ones that just show up each day prepared to do hard work even if they don’t know what the workout consist of. STRONG or SOFT? Your choice. Hit it hard or move over! Be STRONG!

Before you start today’s training – Goat Work/Skill Work. Mobility/Warm-up/Remember – the Buy-In is not your warm up.
Can’t or Won’t? What’s holding you back?

Social Media tip of the day: Oh, you’re popular on Facebook? That’s cool. I mean, these days it’s easy to have 1500 friends that you’ve never met before.
How much time have you wasted so far today on Facebook?
Ask yourself – why did I just post that? Take a look around. Take a close look at the post you see today. Social media has infected the world with a sickening virus called vanity. Look at me. Please look at me! Have the wisdom to show restraint. –Proverbs 23:4

“If you need music to motivate you, go find something else to do.”
-Josh Everett (CrossFit Athlete/Coach)

AMRAP 15 – In the following order:

3 L Pull-ups (strict form. chin over bar. maintain a strong L position)
5 UB Power Clean & Jerk – 155/115 (No Drop Reps)
10 Goblet Squats – 1 x 32kg./24kg. KB

The GRIND includes Friday!

Memorial Day MURPH – STARTS at 0800. 100 Burpee Buy-in if you show up late/at 0801 get started on the burpees. If you plan on joining us please get signed up today. If you would like a tee shirt there is a list on the board. We are pre-ordering.

Just because you are offended, doesn’t mean you are right.

Get signed up for our “Fight for TJ” Fundraiser for TJ Baker on 4 June. 2 Man Teams. Get partnered up and get signed up at 864.
Workout #1 AMRAP 8 – Partner a.) 10 Burpees / Partner b.) Hold on Pull-up Bar – switch partners – Partner a.) Hold on Pull-up Bar / Partner b.) Burpees
Workout #2 AMRAP 8 – Partner a.) Assault Bike – 15 calories / Partner b.) OH Plate Hold 45/25 – switch partners – Partner a.) OH Plate Hold 45/25  Partner b.) Assault Bike – 15 calories

On this day in history – May 27, 1969 – Construction of Walt Disney World began in Florida.
On this day in history – May 27, 1941 – U.S. President Franklin Roosevelt proclaimed an “unlimited national emergency” amid rising world tensions.
On this day in history – May 27, 1668 – Three colonists were expelled from Massachusetts for being Baptists.

RX = Form / Full ROM = Legit. Move fast and get reps. Show up and grind!

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level. Movement standards will always be covered before the training starts. If you are not sure about a particular movement/exercise please be patient until we cover it as a group.

You guys are awesome! See you in the gym….

Jay and Janice