864 STRONG – Gunny’s Blog / Monday 12.19.2022 / Frogman’s Christmas

864 Strength + Conditioning – Constantly Varied. Do the Work. Christmas 2022

For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” And suddenly there was with the angel a multitude of the heavenly host praising God and saying, “Glory to God in the highest, and on earth peace among those with whom he is pleased!”
-Luke 2:11-14

“Judging others makes us blind, whereas love is illuminating. By judging others we blind ourselves to our own evil and to the grace which others are just as entitled to as we are.”
-Dietrich Bonhoeffer

And with HIS blood mankind hath bought.
-(The First Noel)

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

Santa called today and said:
He’s making his list and checking it twice to see who’s cherry picking the workouts! Yes, that means that he knows who looks at the blog and decides whether they are going to come to the gym. That’s not true CrossFitting when you skip out because you don’t enjoy some part or all of the workout. I am always impressed by those who show up work hard and even more impressed by those of you that show up each day no matter whats on the board even when you hate some part of it (yep, that includes everyone) and for the ones that don’t look at the blog until after you have finished the workout…well, ya’ll are the true troopers thats all I can say! Let crush our weakness and make it our strength. Pre Workout – the goal is to arrive in time to properly warm up.

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.

“A Frogman’s Christmas”

for time:
100 dead hang pull-ups
250 push-ups
500 sit-ups
run 3 miles

RX’d = Unbroken, Do NOT partition the WOD. All reps completed straight through. Must be completed in the order posted. Your form and ROM (range of motion) are just as important as the number of reps completed. Only LEGIT reps count. 

Maintain good form – stay tight. 
Dead hang / strict pull-ups – any grip / chin over the bar on every rep.

Push-ups / hand release 

Sit-ups / Unanchored (Full ROM. No slouching!)

This workout has been a Christmas tradition at CF864 for a long time and we look forward to hitting in hard today! Show up (on time) ready to work. We will start workouts on time.

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

This is a good day at BUD/s – a classic frogman PT.

In case you haven’t figured this out already – this workout is going to be a little longer than the average. Don’t let that keep you from coming today because there will be scaled options that everyone can complete. If you are doing this workout Rx’d then you should work hard, set a good steady pace and try to maintain that throughout. If you do not have a really strong midline (abdominals) and have not been doing a lot of sit-ups then I suggest that you scale the number back on these even if you complete all of the other exercises. You be the judge and use good judgement! Get warmed up good and don’t come to this workout on an empty tank because you will definitely bonk before you finish.

Don’t be Special (Entitled)

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

Be an encouragement to someone today.

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