864 STRONG – NO Excuses!
(Suffering for Doing Good) Finally, ALL of you, live in harmony with one another; be sympathetic, love as brothers, be compassionate and humble.
-1 Peter 3:8
When you reach for the stars, you may not quite get them, but you won’t come up with a handful of mud either.
-Leo Burnett
The better you feel about yourself, the less you feel the need to show off. Be yourself. Be Happy.
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?
Nutrition Tip: Gym time is important. Kitchen time is just as important. Don’t miss the benefits of your hard training by eating trash.
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?
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.
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.
Barbells. BBQ. Live Music at 864 this Thursday 6:00pm-8:00pm Join us for a good time. Bring a friend.
Strength / Week 3 – You will have 15 minute to find your 1RM 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?
Social Media tip of the day: Is it attention that you’re looking? Don’t worry…you’ll get it but it might not be exactly what you want.
Social media is training us to compare our lives, instead of appreciating who we are. It’s no wonder so many people are depressed.
Have the wisdom to show restraint.–Proverbs 23:4
“If you need music to motivate you, go find something else to do.”
-Josh Everett (CrossFit Athlete/Coach)
21-15-9
Thrusters
Burpees
RX – 135/95 (No Dropping Bar)
#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!
Complaining is Whining! Don’t be a WHINER.
You guys are awesome! See you in the gym….
BE STRONG.STAY SAFE.
Jay and Janice