864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!

“So in everything, do to others what you would have them do to you.”
–Jesus (Matthew 7:12)
 
When You Really Want Something, You Will Give Up A Million Times, But Your Heart Keeps Taking You Back To The Starting Line.
-Shannon L. Alder

If YOU don’t support your community – who will?

Nutrition Tip: You wanna know how good bacon is? To improve other food, they wrap it in bacon.

Today’s question – Favorite strength movement?

BE STRONG. BE LEGIT. BE PREPARED.

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

864 STRENGTH + CONDITIONING Training – The Daily GRIND: AMRAP 10

Social Media tip of the day: Go ahead and post it because arrogance requires advertisement. Confidence speaks for itself.
Privacy is dead, and social media holds the smoking gun. / Have the wisdom to show restraint. –Proverbs 23:4

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

You either live a self directed life or a God directed life. Your choice. There is no in between.

10 OHS (overhead squats) 95/65
20 DUs – scaled x3 singles

Post Training / Cash Out – Stretch, work on your ROM (range of motion) and hydrate! Don’t finish your workout and be in the car within 30 seconds and gone. Spend a little time during this post workout period working on these important elements. This will help reduce soreness, risk of injury and will allow you to achieve greater range of motion through every exercise. 864 is about community and it’s hard to be part of the community if you rush in and rush out. 864 is not a place to get a quick workout (in an attempt to burn off a trashy lunch) and run back out quicker than you ran in. You will never figure out what’s going on if this is your strategy.

FORM. FORM. FORM. Sloppy reps don’t count. Listen up. Listen up. Listen up for the movement standards before the workout starts. Don’t be the one that is clueless when the workout starts.

RX Movement Standards – A Squat above parallel is NOT a Squat!

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 12th Annual 5k Run/Walk – Saturday February 5, 2022. Get signed up today.

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…

Strength / Week 2 – You will have 15 minute to find your 3RM Power Clean and Jerk – work up to a heavy three rep set. Remember to log your strength numbers. Warm up – start adding weight on the bar until you hit that strong set. Push each other today. Our priority today = Get Stronger. Is it a PR day?

BE STRONG and BE COURAGEOUS!
Jay and Janice