864 STRONG – Gunny’s Blog / Thursday 06.23.2022


The one who commits adultery lacks sense and is an utter fool. Whoever does this destroys his own soul.
-Proverbs 6:32

Passion is the evil in adultery. If a man has no opportunity of living with another man’s wife, but if it is obvious for some reason that he would like to do so, and would do so if he could, he is no less guilty than if he was caught in the act.

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: If your nutrition is not dialed in – your training will not be dialed in either. Want to be strong? Eat like it.

Today’s schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

864 Strength + Conditioning – The 864 GRIND: Strength / Get Stronger!

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: The better you feel about yourself, the less you feel the need to tell everyone on social media.
Facebook – Where fake people can pretend to be everything they are not…to the friends they really don’t have.
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)

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 never ends! Be STRONG. Be HAPPY.

On this day in history – June 23, 1972 – U.S. President Nixon and White House chief of staff H.R. Haldeman discussed a plan to use the CIA to obstruct the FBI’s Watergate investigation.

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.

Complaining is Whining! 

Floor Press / BW on bar
Chest-to-Bar Pull-ups
1 Minute Plank at top of push-up / after each round / Total of 4 minute plank hold

Strength / Week 1 – You will have 15 minute to find your 5RM Power Clean – work up to a heavy clean. 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?

You guys are awesome! See you in the gym….

Jay and Janice