Tuesday 11.13.18

864 Strength + Conditioning – Make it a good day! 

And so, from the day we heard, we have not ceased to pray for you, asking that you may be filled with the knowledge of his will in all spiritual wisdom and understanding.
-Colossians 1:9

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
-John F. Kennedy

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 / Shoulder Mobility

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.

864 STRENGTH + CONDITIONING Training – The Daily GRIND / For Time

25 T2B
10 Clean/Jerk
25 T2B
10 Clean/Jerk
25 T2B
10 Clean/Jerk
25 T2B

Repetitions of Strict Pull-ups – then kipping. You should never attempt to kip on any movement until you have established the strength to complete strict reps of the movement. Be patient and work harder at getting strong.
11-12-18 / Greg Glassman Regrets Teaching Kipping Pull-Ups in CrossFit Workouts. The CEO and inventor of CrossFit explains why the kipping pull up should be devalued.
Greg Glassman: “If I was starting over, I would devalue the kipping pull-up and let it occur naturally. People that can’t do strict pull-ups and are trying to kip are wrong.”

Include strict movements in your skill work today.

RX Movement Standards: T2B = Palms forward. Toes must TOUCH the bar on every rep. / Clean Load = 135/95.

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

Constantly Varied – we HATE routines and ruts because it makes life boring. Don’t be boring.

NO EXCUSES.

Love God. Serve Others.
Janice and Jay