864 STRONG – Gunny’s Blog / Wednesday 07.06.2022

864 STRONG – NO Excuses!

 Let each of you look NOT ONLY to his own interests, but also to the interests of others.
Philippians 2:4

Consideration for others is the basis of a good life, a good society.
-Ancient Proverb

The better you feel about yourself, the less you feel the need to show off. Be yourself.

You either live a self directed life OR a God directed life. Your choice. There is no in between.

If WE don’t support OUR community – who will? Take a guess. Nobody.

Nutrition Tip: More results are accomplished in the kitchen than in the gym. Show up at the gym. Train hard. Don’t eat crap.

Today’s schedule: 5:15a.m./8:00a.m.

864 Strength + Conditioning – The 864 GRIND: Strength / Get Stronger. No Excuses.

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?

“If you need music to motivate you, go find something else to do.”
-Josh Everett (CrossFit Athlete/Coach)

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.

RX = Form / Full ROM = Legit. Move fast and get reps. Show up and grind!

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.

Stop the Bleed / Save a Life Training – 23 July at 864. This is an awesome training course and it’s free of charge. Get signed up today.

Barbells. BBQ. Live Music at 864 this Thursday 6:00pm-8:00pm Join us for a good time. Bring a friend.

Complaining is Whining! Don’t be a WHINER.


Social Media tip of the day: Social media is an illusion. You can smile in a picture and be in horrible pain at the same time. You never show the whole picture on Facebook. Social media has turned the art of living into the act of performance.
Have the wisdom to show restraint. –Proverbs 23:4

Low Crawl – Plate Push / length of gym.
12 Med Ball Push Press  (20/10 – 14/9)
10 Single-Arm Overhead KB Lunge (R) 24kg./16kg.
10 Single-Arm Overhead KB Lunge (L) 24kg./16kg.
Full ROM

“If you need music to motivate you, go find something else to do.”
-Josh Everett (CrossFit Athlete/Coach)

Be an encouragement to someone today. Stay positive!

#1 Goal Today: Mind your OWN business. It shows respect and maturity. #1 Goal Tomorrow: Same as today. #2 Goal: Show up and be strong!

You guys are awesome! See you in the gym….

Jay and Janice