864 STRONG – Gunny’s Blog / Tuesday 11.23.2021

Support your gym – 864 Strength and Conditioning

And let the peace that comes from Christ rule in your hearts. For as members of one body you are called to live in peace. And ALWAYS be thankful.
-Colossians 3:15

Small, minded people rarely have ideas, just a litany of excuses and complaints.
-Your Friend

Useless fact for the day: The placement of a donkey’s eyes in its’ heads enables it to see all four feet at all times.

Today’s WODs START at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility /Movement Prep / Goat Work / 864 Strong / AMRAP 10
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

Today’s Skill Work – Work on hip/ankle strength and mobility

864 WOD – Strength + Conditioning. Forging Strong Athletes in Clinton, South Carolina

5 Box Jumps – 24/20 (hips completely open on top of box)
10 DUs – x3 singles

Be Coachable. Don’t Complain. Don’t Whine.

Check out CF864 on Facebook / Instagram

Thanks to all of you that supported Samaritans Purse Operation Christmas Child Shoebox 2021.

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 kind, for everyone you meet is fighting a harder battle.”

On this day in history – November 23, 1945 – The U.S. wartime rationing of most foods ended.

Strength / Week 3 – You will have 15 minute to find your 1RM Back Squat – work up to a heavy single. 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?
Form – A Squat above parallel is NOT a Squat!

Jay and Janice