864 STRONG – Gunny’s Blog / Monday 09.19.2022

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:  For Time
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.

Strength / Week 2 – You will have 15 minute to find your 3RM Back Squat – work up to a heavy squat. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong set. Push each other today. Our priority today = Get Stronger. Is it a PR day?
A Squat above parallel is NOT a Squat.

50 Alternating Split Squats
100 Squats
50 Alternating Split Squats

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!

Be Coachable. Don’t Complain. Don’t Whine.

Check out CF864 on Facebook / Instagram

864 BBQ. Barbells. Live Music. Thursday October 6

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

BE STRONG. BE LEGIT. BE PREPARED.
Jay and Janice