864 STRENGTH and CONDITIONING
Stay alert! Watch out for your great enemy, the devil. He prowls around like a roaring lion, looking for someone to devour.Stand firm against him, and be strong in your faith. Remember that your family of believers all over the world is going through the same kind of suffering you are.
–1 Peter 5:8-9
Well, best to remain vigilant. It’s when everything is calm that you need to be most alert.
–Brandon Sanderson
Social Media tip of the day: Ask yourself one question – why am I about to post this? Seek respect, NOT attention. It last longer.
You can’t fix stupid…but you can watch it in action on Facebook every day!
Privacy is dead, and social media holds the smoking gun. / Have the wisdom to show restraint. –Proverbs 23:4
Today’s WODs START at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Skill Work/Mobility /Movement Prep / Goat Work / 864 Strong: AMRAP 20.22 Partner Workout
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
Today’s Skill Work – Work on hip and ankle strength / mobility
864 WOD – Strength + Conditioning. Forging Strong Athletes in Clinton, South Carolina
Remember that Please, Thank You and I’m Sorry are still magic words.
HAPPY VALENTINES DAY Ya’ll……
AMRAP (with a Partner) in 20 minutes and 22 seconds
Partner 1:
2 Box Jumps
14 Hand Release Deadlifts
Partner 2:
Kettlebell Hold (by handles) in Bottom of Deep Squat (24kg./16kg.)
Listen up as details/movement standards are covered. Constantly Varied – No Ruts.
The fastest time on the board with sloppy form = No Good. No Rep. Nobody is impressed. Keep it Legit!
RX = Full ROM. RX Load –Box = 24/20. DL Load = 225/185 on Bar. NO Dropping DL Bar. If you drop the bar your rep count starts over.
Partner 1’s reps stop if squat hold is broken.
Be Coachable. Don’t Complain. Don’t Whine.
Check out CF864 on Facebook / Instagram
864 Pump and Run / Pull and Run. Saturday 7
864 BBQ. Barbells. Live Music. Thursday May 12
Memorial Day MURPH – Monday May 30
Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.
Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…
“Be kind, for everyone you meet is fighting a harder battle.”
-Plato
On this day in history – February 14, 1899 – The U.S. Congress approved voting machines for use in federal elections.
BE STRONG. BE LEGIT. BE PREPARED.
Jay and Janice