864 STRONG – You Matter! The people around you today matter.
“I have told you all this so that you may have peace in me. Here on earth you will have many trials and sorrows. But take heart, because I have overcome the world.”
-Jesus (John 16:33)
“The past does not have to be your prison. You have a voice in your destiny. You have a say in your life. You have a choice in the path you take.”
-Max Lucado, When God Whispers Your Name
Routine is the Enemy! Ruts make you weak! Constantly Varied! SHOW UP, work hard and get stronger.
Smile and wave boys. Just smile and wave.
The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.
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. There is no almost. Don’t convince yourself otherwise.
If WE don’t support OUR community – what will happen to it?
Nutrition Tip: You will never out train a bad diet.
Today’s schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
864 Strength + Conditioning – The 864 GRIND: Show up. Do hard work. Don’t complain.
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.
Drama does not just walk into your life. Either YOU create it, invite it, or associate with it. Run from drama!
RX = Form / Full ROM = Legit. Move fast and get reps. Show up and grind! Don’t tell us. Show us.
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.
“If you need music to motivate you, go find something else to do.”
-Josh Everett (CrossFit Athlete/Coach)
Social Media tip of the day: Social Media is a shared delusion of grandeur.
Who are you trying to impress? Have the wisdom to show restraint.–Proverbs 23:4
KB Snatch (R)
KB Snatch (L)
Power Clean
#1 Goal today –Do the RIGHT thing!
21-15-9-6-3
KB Load – AHAP / Go Heavy! / Alternate R-L as needed.
PC Load – 135/95 (NO Dropping bar from the rack position – control to ground)
Time Cap: Workout stops/clock stops at 15 minutes.
You guys are awesome! See you in the gym….
BE STRONG. STAY ALERT. STAY SAFE.
Jay and Janice