THE 951 NEWS!!!!

The 951 Barbell Club

Ladies and Gentleman, Coach John has done some fine tuning to our 951 Barbell Club. I would like to make it clear, the structure of the 951 barbell club is a little different than our normal classes, the focus of the barbell club is to improve technical execution in our Olympic and Power Lifts. At barbell club you can expect to snatch, clean & jerk, deadlift, bench press……. & perform auxillary exercises that will help improve those specific lifts. Do not expect to perform met-con WODs during this class. The barbell club format will be geared towards an intermediate level 951 CrossFitter. By our standard an intermediate level CrossFitter is someone who has attended our fundamentals program and has been CrossFitting for at least 6 months. The new program John will be working with will probably run around 90 minutes. Those of you attending Barbell Club, please be prepared to stay 30 minutes longer than our regular classes. If you have any questions, please let us know.

CrossFit 951 Halloween Party!!! (Aka – The Wells Halloween Bash)

When – Saturday, October 25th @ 6:00pm

Where – Wells House in Murrieta

*Please RSVP to Amanda Wells or Coach Rachel!

CrossFit 951 Family & Friends – If you haven’t already done so, please get the TotalWOD app. downloaded. Starting next week we will only be posting our daily WOD on TotalWOD. Sign-up information is listed below. If you have any questions, let us know.

Username & Password: We have already created an account for you, so you can use your existing MINDBODY credentials to log in as soon as you download the app (this is the same email that we have on file for you at the box and the password you created). Simply enter your email and password into the login page to access the app, you do not need to “register” a new account.

Give the App a Test Drive: This video walks through “how to use totalWOD” as a member. Check this out and let us know if you have any questions. https://vimeo.com/92431583/

When: October 25th & 26th

Where: Vail Lake Temecula, CA

https://toughmudder.com/events/2014-socal

WEDNESDAY “NIGHT LIGHTS” FOR LOCAL HIGH SCHOOL ATHLETES AT 6:30PM. This class will only be open to the local high school athletes. If 6:30pm is your normal WOD time on Wednesday’s please make sure you get signed up for the 5:30pm or 7:30pm class on this day. There will not be a 6:30pm WOD on this day. If you have any questions, please let us know. If you have a friend or family member that would like to attend this class, please contact Rachel at crossfit951@yahoo.com.

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WOD POSTED ON TOTAL WOD ATHLETE APP.

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9/29/2014

Quote of the Day
If it is important to you, you will find a way. If not, you’ll find an excuse.

CrossFit Endurance @ 8:30am
“Unknown and Unknowable”

Conditioning
11min AMRAP
3 WallBalls (20/14 lbs)
3 Box Jumps (24/20″)
3 Deadlifts (115/75 lbs)
6 WallBalls (20/14 lbs)
6 Box Jumps (24/20″)
6 Deadlifts (115/75 lbs)
9 WallBalls (20/14 lbs)
9 Box Jumps (24/20″)
9 Deadlifts (115/75 lbs)
12 WallBalls (20/14 lbs)
12 Box Jumps (24/20″)
12 Deadlifts (115/75 lbs)
15 WallBalls (20/14 lbs)
15 Box Jumps (24/20″)
15 Deadlifts (115/75 lbs)

**SCORING – Total reps completed**

Gymnastics
Tabata
Ring Dips

Movement & Mobility (Cool Down)

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9/28/2014

Quote of the Day
We rise by lifting others.

NO OPEN GYM

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9/27/2014

Quote of the Day
Where there is no struggle there is no strength.

Conditioning
“Kelly”
5 Rounds of:
400m Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Movement & Mobility (Cool Down)
5-10min to Jog/Roll-Out/Stretch-Out

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9/26/2014

Quote of the Day
The body achieves what the mind believes.

Gymnastics/Skill Work
7min to Work on Muscle-Ups (Ring Rows, Ring Dips, Bar Muscle-Ups, Progressions)

Conditioning
10min AMRAP
1 Strict Pull-Up
1 HR Push-Up
2 Strict Pull-Ups
3 HR Push-Ups
3 Strict Pull-ups
5 HR Push-Ups
4 Strict Pull-Ups
7 HR Push-Ups
5 Strict Pull-Ups
9 HR Push-Ups….
***Reps increase by 1 for strict pull-ups and 2 for HR Push-Ups.

Movement & Mobility (Cool Down)
5-10min to Jog/Roll-Out/Stretch-Out

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9/25/2014

Quote of the Day
Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you.

CrossFit Endurance @ 8:30am
“Unknown and Unknowable”

951 Barbell Club @ 4:30pm

Conditioning
5 Rounds for Time of:
7 Thrusters (135/95 lbs)
28 Double-Unders

Midline
Tabata
Plank Hold (Front)
Rest 30sec.
Plank Hold (L)
Rest 30sec.
Plank Hold (R)

Movement & Mobility (Cool Down)
5-10min to Jog/Roll-Out/Stretch-Out

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9/24/2014

Quote of the Day
I wanted to marry my dreams. So I cheated on fear and broke up with my doubt.

951 Barbell Club @ 4:30pm

Sports Prep for High School Athletes @ 6:30pm

Strength
7 x 3 Power Cleans (Must be Touch n Go, work up to 3RM)

Conditioning
7min AMRAP
1 Deadlift (225/155 lbs)
1 Burpee over Bar
3 Deadlift
3 Burpee Over Bar
5 Deadlift
5 Burpee Over Bar
7 Deadlift
7 Burpee Over Bar
9 Deadlift
9 Burpee Over Bar…

Movement & Mobility (Cool Down)
5-10min to Jog/Roll-Out/Stretch-Out

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