Wednesday 07.03.19 – eight.six.four strength and conditioning

“The human heart is the most deceitful of all things, and desperately wicked. Who really knows how bad it is? But I, the Lord, search all hearts and examine secret motives. I give all people their due rewards, according to what their actions deserve.”
-Jeremiah 17:9-10

“We must keep from sin. If Christ has indeed saved us from sin, we cannot bear the thought of falling into it. Those who take delight in sin are not the children of God. If you are a child of God, you hate it with a perfect hatred, and your very soul loathes it.”
-Charles Spurgeon

Check out CrossFit864 on Instagram / 864 STRONG!

Today’s schedule: START at 5:15a.m./8:00a.m.

Reminder – July 864 Dues / NLT Monday July 1, 2019 – $25 Late Fee after July 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: AMRAP – 20

6 KB Box Step-ups
8 Power Snatches
10 Step OH Plate Walking Lunge

RX KB Load – Box 24/20 with 1 x 24kg.16kg. held by side / switch hands as needed
Snatch Load – 95/65. Starts from floor
OH Lunge – plate 45/25 locked out overhead.

Learning to scale your workouts is a skill. It requires understanding both the purpose of the workout as a whole and the purpose of the movements within the workout.
Checking your ego at the door means you need to dial into your body. What you previously did on a particular movement or WOD really doesn’t matter. What is your body telling you today? Did you get enough sleep, have you taken in enough water, or have you just rolled in from a stressful day of work, twelve cups of coffee, and dealing with stressful issues at home? Arrive to the gym early and have time to check in with yourself, rather than sliding in halfway through the warm-up period and trying to jump into the workout without being prepared. Listen to your body and listen to you coach.

RX – Form. ROM. RX is more than the amount of weight on the bar.

Skill work – Work on HSPU. Handstand Holds.

CF864 News:

July 864 Challenge – Accumulate 5,000 DUs during the month of July. Single unders x 3 (15,000) for the month. Sign up and post your numbers daily.

July 4 – As alway 864 will be closed. Celebrate Independence Day. Make Smart Choices.

Jay and Janice