Thursday July 20, 2016

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

“Feed My sheep” -Jesus (John 21:17)

“Nobody is fit to be a leader unless he would rather be a follower instead of a leader.” -Jack Hyles

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

Buy-In will always start AS A GROUP at the scheduled times above. Don’t get ahead of the group. If you are late please wait until the next WOD starts. Thank you!

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Today’s Skill Work – Before Buy In = Prep for clean / DL

Strength – Power Clean / Jerk 5RM (work up to a heavy set of 5)

There is NO almost RX – Don’t let your pride/ego get ahead of your strength/fitness level. You are either RX or Scaled.

WOD – Deadlift Ladder (RX Load = 1.5 Times Body Weight)

Need help with Post WOD Recovery? What does you post WOD nutrition look like? Do you work hard in the gym and blow it with a trashy diet? Too many cardboard carbohydrates?Remember – you can never out train a bad diet. The odds are against you no matter how hard you work. Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee or your morning Green Smoothie. Don’t waste your money on cheap protein. Look at the ingredients…how many ingredients? How many out of that list can you pronounce?

July Challenge – Must complete 1000 Burpees during the month of July. Where are you on the Burpee Challenge?

Do you avoid anything that’s a challenge?

Definition of Challenge: Demanding, testing one’s abilities, skills or 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 STRONG. BE READY.

Janice and Jay

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