864 STRONG – Gunny’s Blog / Friday 12.23.2022

864 Strength + Conditioning – Christmas Week 2022

For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace. Of the increase of his government and of peace there will be no end, on the throne of David and over his kingdom, to establish it and to uphold it with justice and with righteousness from this time forth and forevermore. The zeal of the Lord of hosts will do this.
-Isaiah 9:6-7

“When Christ was born so was our hope.”
-Max Lucado

Clark: Can I refill your eggnog for you? Get you something to eat? Drive you out to the middle of nowhere, leave you for dead?
Eddie: Naw, I’m doing just fine, Clark.
-Clark Griswold 
(Christmas Vacation)

The very purpose of Christ’s coming into the world was that He might offer up His life as a sacrifice for the sins of men. He came to die. This is the heart of Christmas.
Billy Graham

Today’s gym schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.– All workouts start as a group at the scheduled times.

Need last minute Christmas gifts? Check out the 864 gear at the gym. Hoodies, tees, wrist wraps, protein, FitAid, gift certificates, etc.
Make your favorite CrossFitter smile.

Todays 864 STRONG Workout – GUNNY APPROVED. Constantly Varied. 

Cheaters are Losers. If you cheat one rep, one round, one pound or one second you are a cheater!
I would prefer even to fail with honor than win by cheating.

Don’t be Special (Entitled)

Today’s 864 WOD – “Clark Griswold” 

50 Goblet Squats
40 Burpees
30 One Arm KB Push Press
20 Calories – Assault Bike
10 UB Strict HSPU
20 Calories – Assault Bike
30 One Arm KB Push Press
40 Burpees
50 Goblet Squats

RX = Goblet Squat KB Load 24kg./16kg. Depth on squats! A Squat above Parallel is NOT a Squat. Scale based on your strength level.
RX Push Press Load = 24kg./16kg. Only ONE KB for this workout. Use the same KB for push press and squats. Switch arms as needed.
Burpees – Full ROM. No chicken neck burpees. Arms fully extended overhead with a clap. Anything less is scaled.

Hard work = Results. It’s not supposed to be easy! Excuses? Show Up. Do Work. Get Results.

“It’s at the borders of pain and suffering that the men are separated from the boys.”
Emil Zatopek

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

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

Life is really simple, but we insist on making it complicated.

Have a Great Day! Love God. Serve Others.

Jay and Janice 

-Joshua 1:9