Wednesday 01.30.19


He sat down, called the twelve disciples over to him, and said, “Whoever wants to be first must take last place and be the servant of everyone else.”
-Mark 9:35 (Jesus)

Small deeds done are better than great deeds planned.
-Peter Marshall

Today’s schedule: 5:15a.m./8:00a.m.

CF864 2019 Half Marathon / 5k – Saturday February 2 at 8:00a.m. – There is still time to sign up.

Standing alone is better than standing with whiny, negative people that drag you down.

February 864 Dues / NLT Friday February 1, 2019 – $25 Late Fee after February 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: 3 x 1 Minute ME

GHD Sit-ups or AbMat Sit-up
Handstand Hold
One Arm KB Swings
L-Hold / L-Sit on Pull-up Bar / Rings
1 Minute Rest

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level.
KB RX Load = AHAP with good form. Switch arms as needed.

Invest in a jump rope if you don’t own your own rope. Whether you are doing double unders or still doing singles (and working on getting double unders) You need a rope that is sized for you.
Don’t rely on grabbing someone else’s rope that was left at the gym. You need a rope in your gym bag.

Wake up with a grateful attitude. Stop focusing on the negative (what you can’t do) and start being thankful for what you can do.

Jay and Janice