864 STRONG – You Matter.
There is one God and one Mediator who can reconcile God and humanity—the man Christ Jesus. He gave his life to purchase freedom for everyone. This is the message God gave to the world at just the right time.
-1 Timothy 2:5-6
Man would have remained forever lost if God in His infinite mercy had not sent His Son to earth to bridge this gulf.
–Billy Graham
Quote from Coach Glassman: “Chase your weakness.”
Don’t avoid working on the things that you suck at. Pick one or two of them and add them into your warm-up.
Practice Single-Leg Squats in your skill work time. Don’t create your own DIY movement standards.
Faith. Trust. There is Power in Prayer! Pray for America.
There is Power in Prayer! Please pray for peace and healing in our land. Spend more time praying and less time worrying today. How can we pray for “you” today?
Don’t miss the opportunity to do something today that you wish you had done yesterday.
ENVY – Blowing out the other persons candle will not make yours shine brighter. Be considerate of others.
Morning Nutrition Tip: “That’s too much bacon.” -Said No One Ever
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: / AMRAP 20 / Show up. Do hard work. Don’t complain.
Social Media tip of the day – Social media is like crack. Immediately gratifying and hugely addictive. Don’t be a victim.
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. What are you putting your hope in today?
Be relentless in 2022?
“If you need music to motivate you, or to make you work harder, then go find something else to do.”
-Josh Everett (CrossFit Athlete / Coach)
8 Strict Chest-to-Bar Pull-ups
10 One Arm KB Push Press (R)
10 One Arm KB Push Press (L)
12 Weighted Box Step-ups
Be Coachable. You are either RX or Scaled. There is no almost or in between. Be Legit. Start Strong! Finish Strong!
RX Form – Full ROM. We would rather see one quality rep that 21 crappy reps. You are only cheating yourself.
Constantly Varied.
MOVEMENT STANDARDS:
Be careful not to turn a short, fast paced sprint workout into a marathon.
RX – Kettlebell PP Load 24kg./16kg.
RX – Pull-ups / strict chin OVER the bar. Chest to bar on every rep.
RX – Weighted Box Step-ups holding same KB used for PP. Hold in rack position. Alternate hands as needed.
#1 Goal Today –Don’t be judgmental. Be Kind because everyone you meet is fighting a battle you know nothing about.
Remember that the happiest people are not those getting more, but those giving more.
-H. Jackson Brown, Jr.
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.
BE STRONG. BE LEGIT. BE PREPARED.
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…
If YOU don’t support your community – who will? Do you give MORE than you take?
864 – Camaraderie, Community and Competition. See ya in the gym.
BE STRONG and BE COURAGEOUS!
Jay and Janice