864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!
For the commandments say, “You must not commit adultery. You must not murder. You must not steal. You must not covet.” These—and other such commandments—are summed up in this one commandment: “Love your neighbor as yourself.” Love does no wrong to others, so love fulfills the requirements of God’s law.
-Romans 13:9-10
Faithfulness knows no difference between small and great duties.
–John Ruskin
Today’s off the wall fact that probably means nothing to anyone is:
The first couple to be shown in bed together on prime time TV were Fred and Wilma Flintstone.
If YOU don’t support your community – who will? Folks from somewhere else?
Morning Nutrition Tip: The only thing I know for sure about today is coffee. Everything else is just wild speculation.
BE STRONG. BE LEGIT. BE PREPARED.
Today’s gym schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
864 STRENGTH + CONDITIONING Training – The Daily GRIND: 864 Gone Bad / Show up. Do hard work. Don’t complain.
Social Media tip of the day: Ask yourself one question – why am I going to post this? Arrogance only attracts more arrogant people, which makes the rest of life a constant competition of superiority.
You can’t fix stupid…but you can watch it in action on Facebook every day!
Privacy is dead, and social media holds the smoking gun. / Have the wisdom to show restraint. –Proverbs 23:4
DIG DEEP! Results or Excuses. Pick one. You can’t have both.
You either live a self directed life or a God directed life. Your choice. There is no in between.
Wall Ball Shots (20/14 – 9/10)
Assault Bike (calories)
Russian KB Swings – 32kg./24kg.
DUs
Rower
Rest 1 Minute
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.
What is a good score for the “Fight Gone Bad” workout?
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps
Post Training / Cash Out – Stretch, work on your ROM (range of motion) and hydrate! Don’t finish your workout and be in the car within 30 seconds and gone. Spend a little time during this post workout period working on these important elements. This will help reduce soreness, risk of injury and will allow you to achieve greater range of motion through every exercise. 864 is about community and it’s hard to be part of the community if you rush in and rush out. That’s what you do in classes at a Globo Gym.
FORM. FORM. FORM. Sloppy reps don’t count. Listen up. Listen up. Listen up for the movement standards before the workout starts. Don’t be the one that is clueless when the workout starts.
RX – Full ROM. Quality over Quantity.
Train Hard. Train Heavy. Train Smart. Have Fun.
The world breaks everyone, and afterward, some are strong at the broken places.
-Ernest Hemingway
864 News & Upcoming Events:
Check out CF864 on Facebook / Instagram
864 Pump and Run / Pull and Run. Saturday May 7
864 BBQ. Barbells. Live Music. Thursday May 12
Memorial Day MURPH – Monday May 30
Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.
Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…
BE STRONG and BE COURAGEOUS!
Jay and Janice