CrossFit864 – Forging Strong Athletes in Clinton, South Carolina
-Colossians 4:6
It’s very important that people know that I really enjoy everything that has happened to me. And I tell my kids… you’re not going to be the tallest, fastest, prettiest, the best track runner, but you can be the nicest human being that someone has ever met in their life. And I just want to leave that legacy that being nice is a true treasure.
-George Foreman
Today’s WODs START at: 5:15a.m./8:00a.m.
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 = Work on Rack Position Barbell and Kbell
RX’d or Scaled There is no almost….
“Do. Or do not. There is no try.” -Yoda
Today’s WOD – 5 RFT: 1 Minute Plank Hold (elbows) / 10 Back Extensions / Bear Crawl / 20 Weighted Sit-ups
RX Standard = UB Plank, flat, tight back – No sagging or bridging. Slow, strict back extensions. Bear crawl 1 length of gym. Sit-ups with 45/25 plate
October Challenge: 30 Mile Challenge / BEAST MODE Challenge = 2 x 30 – Miles Run. Walk. Hike. Post miles as you go. Your daily walking on job, etc. do not count – must be miles outside of your normal routine such as heading out on a neighborhood walk or running a mile after the WOD, etc. Get out and move.
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…
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BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay