864 STRONG – KEEP HAMMERING!
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.
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
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