864 Strength + Conditioning – The Grind Never Ends
Strength: Clean + Jerk 5RM (work up to a challenging set of 5) Strength is the focus of today’s training.
Motivate + Encourage each other.
Don’t judge each day by the harvest you reap but by the seeds that you plant.
Robert Louis Stevenson
Today’s WOD START promptly as a group / on the clock at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Today’s Skill Work – Work on a weakness today. Grip Strength/Shoulder Mobility/Strict Pull-ups
864 STRONG Community news and upcoming events:
The 864 Crew is going to the Greenville Drive Baseball Game on Wednesday August 1 (game starts at 7:00pm) and you are invited. We will meet at Fluor Field. Sign up list on board.
All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!
Cars & Coffee – This Saturday July 14 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.
864 Summer Challenge Series – Month of July. Run 1 mile each day for the 31 days of July. If you miss a day – you are out. Make the commitment and get signed up on the board.
Practical Self Defense #2 – Ladies Only / Saturday July 28th 9:00a.m. – 12:00 ($30 – must prepay)
864 WOD – Strength + Conditioning – “COFFLAND”
Stay away from whiners – They will steal your MOJO!
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
30 push-ups (hand release)
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
With a running clock, athlete starts the workout by free-hanging from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.
Can’t = Scaled
Won’t = Soft
If your feet touch box / floor = time to run. Stay on that bar!
Scale/modify based on your strength/fitness level. Train Hard. Train Heavy. Train Smart.Have Fun.
How much time have you been spending working on your grip strength?
I tell you, ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you.
When God closes a door, He always opens a window.
NEVER GIVE UP!
Janice and Jay