864 STRONG – Gunny’s Blog / Thursday 12.22.2022

864 Strength + Conditioning – Christmas Week 2022

When they saw the star, they were filled with joy!
-Matthew 2:10

Look for Christ and you will find Him. And with Him, everything else.
-C.S. Lewis

Clark are you surprised to see us? “Surprised, Eddie?… If I woke up tomorrow with my head sewn to the carpet, I wouldn’t be more surprised.”
-Clark Griswold (Christmas Vacation)

The very purpose of Christ’s coming into the world was that He might offer up His life as a sacrifice for the sins of men. He came to die. This is the heart of Christmas. –Billy Graham

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

Need last minute Christmas gifts? Check out the 864 gear at the gym. Hoodies, tees, wrist wraps, protein, FitAid, gift certificates, etc.
Make your favorite CrossFitter smile.

Todays 864 STRONG Workout – GUNNY APPROVED. Constantly Varied. 

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.

Don’t be Special (Entitled)

Today’s 864 WOD – “Partridge in a Dead Tree” 

10 – 1 reps

10 Axle Deadlifts
1 Bench Press 

9 Axle Deadlifts

2 Bench Press 

8 Axle Deadlifts

3 Bench Press 

7 Axle Deadlifts

4 Bench Press

Continue until you reach 10 Bench Press and 1 Axle Deadlift

Suitcase Carry after each bench press to 25 M (switch hands and back) 32kg.24kg. KB

Push/Pull/Carry – STRONG!

RX = Body weight Bench Press / Must be able to unrack/rack bar without a spot. Scale based on your strength level.
RX DL Load = 225/155

Hard work = Results. It’s not supposed to be easy! Excuses? Show Up. Do Work. Get Results.

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

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

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