THE 951 NEWS!!!!

LURONG LIVING PALEO CHALLENGE 2014
The 3rd Annual Lurong Living Paleo Challenge is the largest paleo challenge in the US. Our online program is PROVEN to improve both performance and body composition. It was built to the specification of our CrossFit Affiliates, and was created to support and empower the entire community. When you combine competition, community, accountability, structure, motivation, and education you end up with a recipe for success.
The Lurong Living Paleo Challenge platform allows for individuals to compete simultaneously as an individual and for their Affiliate Team. The 8 week Challenge tracks diet compliance, body composition, personal goals, workout performance, and improvements.
NEW FOR 2014
All Affiliates who get 20 plus team members are guaranteed a prize package
Improved scoring system make it more likely that your scores will contribute to the team
New video validation option
Improved Scaling Levels for workouts
New exclusive recipes, content, and tips
DIET AND FITNESS
This is a diet and fitness competition that features a balanced scoring system, making it possible for anyone to win. Athletes earn points for adhering to their Paleo diet (Clean/Cheat) 6 time periods per day, performance in workouts, and their resulting improvements.
PERFORMANCE AND BODY COMPOSITION IMPROVEMENTS
Athletes will see exactly how much they have improved and will earn point for their efforts. It is about results, and athletes are empowered when they see how much their hard work pays off.
THE WORKOUTS
Athletes will be tested in 10 workouts which include 3 benchmark WODs and 4 performance WODs. Each workout has 3 skill levels with standardized movements, making them accessible for first-timers and challenging for aspiring games athletes. This allows participants to challenge themselves physically, see how much they improve, and how they match up with others.
BONUS POINTS
Athletes will also earn points for setting and tracking goals, experimenting with new recipes, and reflecting on your experience. Making positive life changes has never been as interactive, rewarding, and fun.
PRIZES
Thanks to our sponsors we offer a generous prize purse for individuals and affiliates along the journey. When we say generous, we are talking more than $100,000 in prizes. And that doesn’t even include the exclusive Challenge T-shirt every participant receives with registration.

Sign-Ups Start August 11th. Competition Starts September 15th For more information please click on the link below. 951 is already registered. Lets tackle this bad-boy as a family. If you have any questions, let us know.

http://lurongliving.com/challenge/infoform/

USE PROMO CODE ‘C951′ WHEN ORDERING!!!

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.

SOCAL Spartan Beast – September 13th 2014

Where – Vail Lake, CA

 12+ miles, fastest time should be around 180 minutes. Those who can climb well will be rewarded. Rachel is in! Daniel is listed as a maybe. Anyone interested? Let us know.

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8/22/2014

Quote of the Day
Some do, some don’t, some will, some won’t.

Strength
7min EMOM
1 x Squat Clean, 1 x Hang Squat Clean, 1 x Split Jerk @ 70% of C&J.

Conditioning
For Time:
25 HSPU
50 T2B
75 Air Squats

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

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8/21/2014

Quote of the Day
A goal without a plan is just a wish.

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

951 Barbell Club @ 4:30pm

Conditioning
For Total Reps:
1min ME Thrusters (75/55 lbs)
Rest 2 min
1min ME Thrusters (95/65 lbs)
Rest 2 min
1min ME Thrusters (115/85 lbs)
Rest 2 min
1min ME Thrusters (135/95 lbs)
rest 2 min
1min ME Thrusters (155/110 lbs)

Midline
4 x 60sec Weighted Plank Holds (Use partner to load up weights. Switch when partner is done)

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

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8/20/2014

Quote of the Day
“If you always put a limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

951 Barbell Club @ 4:30pm

Sports Prep for High School Athletes
@ 6:30pm

Strength
Back Squats
1 x 20 (Add 5 lbs from previous session)
OR
5 x 7 Pause Squats @ 40-50% 1RM

Conditioning
10min AMRAP
10 Alt. Lunges w/ Barbell in Front Rack (135/95 lbs)
10 HR Push-Ups
10 Kettlebell Swings (70/53 lbs)

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

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8/19/2014

Quote of the Day
Anything worth doing is worth doing well!

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

Strength
5 x 5 Overhead Squats (70-75% of 1RM)

Conditioning
For Time:
800m Run
24 Pull-Ups
800m Run
21 Pull-Ups
800m Run
18 Pull-Ups
*200m Penalty Every Time you drop from the pull-up bar

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

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8/18/2014

Quote of the Day
“Intensity builds immensity”

Strength
Back Squats
1 x 20 (Add 5 lbs from previous session)
OR
5 x 7 Pause Squats @ 40-50% 1RM
***This is the final week of our 6 week Squat cycle. I know, I know you all are super bummed. Maybe we should extend it another 6 weeks…. Pause….. NOT!!! Haha… On a more serious note, here is how I would like to approach the last couple of sessions. You do not need to do it on Monday, Wednesday and Saturday this week. I want you to pick one day that you are going to make an attempt at your final 20RM. I’d prefer that day be Monday so that we can use the rest of the week to deload. On the other days, I would like you to focus on form. At a very light weight perform 5 x 7 Pause Squats (3 sec). Pause at the Bottom (Approx 40 to 50 % of 1RM). These should be perfect!!!

Conditioning
For Time:
2 Rope Climbs (*LONG SOCKS REQUIRED!!!!*)
4 Power Snatch (115/80 lbs)
8 Sumo Deadlift High-Pull (115/80 lbs)
2 Rope Climbs
4 Power Snatch
8 Sumo Deadlift High-Pull
2 Rope Climbs
4 Power Snatch
8 Sumo Deadlift High-Pull
2 Rope Climbs

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

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8/17/2014

Quote of the Day
People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.

OPEN GYM
12-2pm

**Lurong Challenge Registration is up. Don’t forget to get signed up. Join our 951 posse!!!! Click the link below for more details.

https://www.lurongliving.com/challenge/

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8/16/2014

Quote of the Day
Either you run the day, or the day runs you.

Strength
Back Squats
1 x 20 (If successful last session, add 5lbs)

Conditioning
For Total Reps:
3 Rounds of:
1min ME Power Snatch (75/55 lbs)
rest 30 sec.
1min ME Row (Calories)
rest 30 sec.
1min ME HR Push-Ups
rest 30 sec.
1min ME Box Jumps (24/20″)
rest 30 sec.

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

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