CrossFit864 – Forging Strong Athletes in Clinton, South Carolina
Therefore encourage one another and build one another up, just as you are doing. -1 Thessalonians 5:11
“The greatest act of faith some days is to simply get up and face another day.” -Amy Gatliff
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 – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.
Don’t ignore – Today’s Skill Work – Before Buy In = TGU / Dips on Rings or Bar
HYDRATE before showing up for the WOD. You can get enough H2O by sipping on a small bottle of water while you train.
Strength – Clean/Jerk 3RM (work up to a heavy set of 3)
WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are late please wait until the next WOD starts.
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 – “Randy” 75 pound Power snatch, 75 reps for time
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
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?
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…
“A best friend is the only one that walks into your life when the world has walked out.” -Shannon L. Alder
Over the hump….don’t slack off now! Stay motivated.
BE STRONG. BE READY.
Janice and Jay