Monday 12.17.18

864 STRONG – Support Your Local Box

For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.
-Isaiah 9:6

“Christmas can be celebrated in the school room with pine trees, tinsel and reindeers, but there must be no mention of the man whose birthday is being celebrated. One wonders how a teacher would answer if a student asked why it was called Christmas.”
-Ronald Reagan

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

864 WOD – “A Frogman’s Christmas”

100 Dead Hang Pull-ups
250 Push-ups
500 Sit-ups
Run 3 Miles

“It’s at the borders of pain and suffering that the men are separated from the boys.”
– Emil Zatopek

This is a good day at BUD/s – a classic frogman PT. 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. 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.

(Thanks to Mark Divine – SEALFIT)

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled.
Scale / Modify based on your strength/fitness level/motivation level.
RX’d = Do NOT partition the WOD.
Maintain good form – stay tight. Full ROM

Dead hang / strict pull-ups / palms forward / chin OVER bar every rep. Full extension of arms/elbows at bottom of rep. Every rep. No exceptions on RX.
Push-ups / hand release – Chest and thighs touch floor. No sagging/bridging
Sit-ups / Unanchored (Full ROM. No slouching!) All the way to floor and all the way up – every rep.

This workout has been a Christmas tradition at CF864 for a long time and we look forward to hitting in hard today!

CF864 2018 Christmas Schedule:
Saturday (12-22) Based on the number signed up
Monday – Tuesday – Wednesday (12-24 thru 12-26) Closed. Merry Christmas!
Thursday (12-27) Resume Normal 864 Schedule

“At the end of the day, let there be no excuses, no explanations, no regrets.”
-Steve Maraboli

NO Whining. BE Strong.
Jay and Janice