864 STRONG – Gunny’s Blog / Thursday 06.30.2022

864 STRONG – NO Excuses!

No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.
-1 Corinthians 10:13

“Training was all I could think about. One Sunday when I found the stadium locked, I broke in and worked out in the freezing cold. Every painful set, every extra rep, was a step toward my goal of winning.”
Arnold Schwarzenegger

Social Media tip of the day: If it’s attention that you’re looking…be careful because you just might get it! And it might not be exactly what you want.
Have the wisdom to show restraint. –Proverbs 23:4

The better you feel about yourself, the less you feel the need to show off. Be yourself.

You either live a self directed life OR a God directed life. Your choice. There is no in between.

If WE don’t support OUR community – who will? Take a guess. Nobody.

Nutrition Tip: More results are accomplished in the kitchen than in the gym. Train hard and stop eating crap.

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. No Excuses.

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?

“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? Work hard and share a word of encouragement with someone today.

The GRIND never ends! Be STRONG. Be HAPPY.

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.

July 864 Dues NLT Friday 1 July – $25 Late Fee after 1 July. Thank you. We appreciate you! 

864 Closed – Monday July 4. Happy Independence Day!

Stop the Bleed / Save a Life Training – 23 July at 864. This is an awesome training course and it’s free of charge. Get signed up today.

Strength / Week 2 – You will have 15 minute to find your 3RM 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?

Complaining is Whining! Don’t be a WHINER.

5 RFT:
5 Push Press – 155/115
10 Burpee Box Jumps – 24/20
Time Cap – 15 Minutes

#1 Goal Today: Mind your OWN business. It shows respect and maturity. #1 Goal Tomorrow: Same as today. #2 Goal: Show up and be strong!

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

Jay and Janice