864 STRONG – Gunny’s Blog / Friday Grind 06.03.2022

864 STRONG – Because “GUNNY” said so…

Christ was offered once for all time as a sacrifice to take away the sins of many people. He will come again, not to deal with our sins, but to bring salvation to all who are eagerly waiting for him.
-Hebrews 9:28

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: You don’t get fat by eating fat. Donuts and sweet tea make you fat!

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.

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: Social Media is a major cause of depression in our country.
How much of your personal life have you shared on Facebook today?
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

#1 Goal Today: Mind your OWN business. It shows respect and maturity.

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

5 RFT: – In the following order:

10 KB Push Press (R) 24kg./16kg.
10 KB Push Press (L) 24kg./16kg.
KB Racked Carry (R) 1 x length of gym / switch arms – go back
KB Racked Carry (L) 1 x length of gym
12 Pull-ups

Time Cap – Clock stops at 20 Minutes. Work fast and hard! Get it in.

I have nothing to offer but blood, toil, tears, and sweat.
-Sir Winston Churchill

How hard are you willing to work today to reach your goal?

The GRIND includes Friday! Be STRONG. Be HAPPY.

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.) 10 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

Workout #3 AMRAP 8 – Partner a.) 10 Weighted Box Step-up and Over on 24/20 Box – 1 x 16kg./24kg. KB / Partner b.) Plank Hold Locked out at Top of Push-up Position – switch partners – Partner a.) Plank Hold Locked out at Top of Push-up Position  Partner b.) 10 Weighted Box Step-up and Over on 24/20 Box – 1 x 16kg./24kg. KB

On this day in history – June 03, 1800 – John Adams moved to Washington, DC. He was the first President to live in what later became the capital of the United States.

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