864 STRONG – Gunny’s Blog / Monday 11.15.2021

Support your gym – 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

Useless fact for the day: A dentist invented the electric chair. (I think he didn’t have many repeat patients.)

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 / 5 RFT:
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 strength / mobility

864 WOD – Strength + Conditioning. Forging Strong Athletes in Clinton, South Carolina

10 OH UB Lunges (R)
10 OH UB Lunges (L)
RX 1 KB x 24kg./16kg.
20 Strict UB T2B

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

Check out CF864 on Facebook / Instagram

Thanks to all of you that supported Samaritans Purse Operation Christmas Child Shoebox 2021.

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.”

On this day in history – November 15, 2017 – Leonardo da Vinci’s painting “Salvator Mundi” sold for $450.3 million at auction. The sell set a record for the most expensive painting sold at a public auction.

Strength / Week 2 – You will have 15 minute to find your 3RM Back Squat – work up to a heavy three rep set. 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?
Form – A Squat above parallel is NOT a Squat!

Jay and Janice