864 Strength + Conditioning – Support Your Local Box. Support your fellow CrossFitters!

What is Christmas?

When they saw the star, they were filled with joy!
-Matthew 2:10

Look for Christ and you will find Him. And with Him, everything else.
-C.S. Lewis

Social Media tip of the day:
Don’t be a “social media junkee” and online all the time. Find balance and protect your boundaries. If you have thirty seconds to kill sitting in traffic at a red light, don’t pull out your phone because you are bored or feel like you’re missing something. You don’t have to post every single part of your life or every thought that you have. If you post the only good then you are living in a make believe world. Keep the personal part personal. 
Have the wisdom to show restraint. -Proverbs 23:4

Today’s gym schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

864 STRENGTH + CONDITIONING Training – The Daily GRIND: H0.Ho.Ho.

DIG DEEP! Results or Excuses. Pick one. You can’t have both.

Santa today called and said:
He’s making his list and checking it twice to see who’s cherry picking the WODs! Yes, that means that he knows who looks at the blog and decides whether they are going to come or not. That’s not true CrossFitting when you skip out because you don’t enjoy some part or all of the workout. I am always impressed by those that work hard and twice as impressed by those that show up each day no matter whats on the board even when you hate some part of it (yep, that’s most of you) and for the ones that don’t look at the blog until after you have finished the WOD …well, ya’ll are true troopers that’s all I can say! Let’s crush our weakness and make it our strength.
3-2-1- Get some!

Wear your Santa hat, Santa suit, Elf suit, Ugly tacky Christmas sweater that you got from someone that’s not your friend anymore…you get the idea. Oh yea, 20 burpee penalty if you show up without one.

“A Frogman’s Christmas”

For time:
100 dead hang pull-ups
250 push-ups
500 sit-ups
run 3 miles

Must be completed in the order posted. Not partitioned – all reps completed straight through.

This is a good day at BUD/s – a classic frogman PT. Feel free to break up the sets, or do straight sets. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time at age 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples – the goal is to warm up your limbs and muscles using movements similar to the work to be performed.

Dead hang / strict pull-ups – any grip
Push-ups – hand release

In case you haven’t figured this out already – this workout is going to be a little longer than the average. Don’t let that keep you from coming today because there will be scaled options that everyone can complete. If you are doing this workout Rx’d then you should work hard, set a good steady pace and try to maintain that throughout. If you do not have a really strong midline (abdominals) and have not been doing a lot of sit-ups then I suggest that you scale the number back on these even if you complete all of the other exercises. You decide and use good judgement! Get warmed up good and don’t come to this workout on an empty tank because you will definitely bonk before you finish.

Today’s off the wall fact that probably means nothing to anyone is:
A few fun Christmas facts…

-Germany made the first artificial Christmas trees. They were made of goose feathers and dyed green.

-Rudolph” was actually created by Montgomery Ward in the late 1930’s for a holiday promotion. The rest is history.

-If you received all of the gifts in the song “The Twelve Days of Christmas,” you would receive 364 gifts.

-The Nutcracker” is the most famous Christmas ballet.

-The first state to recognize the Christmas holiday officially was Alabama.

-Christmas became a national holiday in America on June, 26, 1870.

-In Mexico, wearing red underwear on New Year’s Eve is said to bring new love in the upcoming year.

How are you going to spend Christmas this year? Big travel plans or staying close to home and spending time with family and friends?

On this day in history – December 20, 1860 – South Carolina became the first state to secede from the American Union.

Reminder – All WODs start together at the scheduled time as a group on the clock. Be ready to go. Skill work before or after the WOD is highly recommended at 864.

Train Hard. Train Heavy. Train Smart. Have Fun.

The world breaks everyone, and afterward, some are strong at the broken places.
-Ernest Hemingway

864 News & Upcoming Events:

864 Christmas Party December 18 – we had a great time at our 864 Christmas Party! The axe throwing was a lot of fun. We have to start adding that into our workouts.

Check out CF864 on Facebook / Instagram

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…

BE STRONG and COURAGEOUS!
Jay and Janice