864 Strength + Conditioning – Not Ready to Quit…
Timothy, my dear son, be strong through the grace that God gives you in Christ Jesus. You have heard me teach things that have been confirmed by many reliable witnesses. Now teach these truths to other trustworthy people who will be able to pass them on to others. Endure suffering along with me, as a good soldier of Christ Jesus. Soldiers don’t get tied up in the affairs of civilian life, for then they cannot please the officer who enlisted them.
-2 Timothy 2:1-4
Duty, Honor, Country. Those three hallowed words reverently dictate what you ought to be, what you can be, what you will be.
-General Douglas MacArthur
How did your nutrition look this past weekend? You can’t hide poor nutrition – it shows up in the gym and on the scales. The kitchen is just as important as the gym if you are serious about getting results. Strength and recovery are directly connected to your eating habits.
864 STRONG Community news and upcoming events:
2019 CrossFit Half Marathon / 5K Run – Saturday February 2, 2019. Get signed up for early bird discount
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
Saturdays – ALL Saturday WODs are determined by how many are signed up on the whiteboard at the end of the day Thursday.
If you sign up – please show up. If you plan on showing up – please sign up. Thank you!
Cars & Coffee – Clinton City Parking Lot across from Main Street Bakery.
Operation Christmas Child – Thanks to all of you that supported this great cause. This has a huge impact on so many children around the world.
Today’s Skill Work – Work on a weakness. TGU / Grip Strength / Hip Strength & Mobility
Today’s WOD START promptly as a group/on the clock at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
864 STRENGTH + CONDITIONING Training – The Daily GRIND / “55” For Time:
55 Strict Pull-ups
55 Back Squats
55 Box Jumps
55 KB Snatch
55 Burpees
55 KB Swings
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. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.
“An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, ‘spun-down’”
-Coach Greg Glassman (CrossFit Founder)
People inspire you, or they drain you – are you being inspired or drained? Are you inspiring others or draining others?
Be an encouragement to someone today.
RX Movement Standards:
Strict Pull-ups = Dead Hang/No Kip. Chin must be over bar and arms FULLY extended at bottom on every rep if RX.
Back Squat Load = 185/135. A Squat above parallel is NOT a Squat. Don’t load the bar with a weight that you can reach your depth with.
Box = 24/20
KB Load – Snatch + Swing = 24kg./16kg. KB. One Arm Snatch – alternate as need without putting bell down. American Style Swing
Burpees = Full ROM. No half burpees/Hips must be fully opened, arms fully extended overhead with a clap and feet must clear the floor.
What drives you? #discipline #willpower #doyourbest #goals What scares you?
Support your community. If we don’t – who will? It’s up to us. #yeahthatclinton
Strength – You will have 15 minute to find your 3 RM Floor Press – work up to a heavy triple / set of 3. This strength cycle is floor press – not bench press.
The clock will start at the scheduled times above for strength. Our focus today is strength training.
Show up. Do hard work, Get stronger. How can we help you reach your goals today?
Reminder that strength starts at the scheduled times above. If you arrive early and finish your strength training before the scheduled strength actually starts – please be patient as others work through their 3 rep floor press. Don’t get too far ahead of yourself.
Constantly Varied – we HATE routines and ruts because it makes life boring!
Love God. Serve Others.
Janice and Jay