THE 951 NEWS!!!!

THE CHALLENGE HAS STARTED. WHAT DO I DO NOW?

Requirements

The Challenge has begun and here are the basics of what requirements you need to complete during the first 2 weeks of the Challenge which is Phase 1.

Body Measurements

Have your affiliate owner or level 1 trainer take your seven areas of body measurements. Remember to measure both arms and both legs. You will then submit your body measurements in the form under the Enter Results tab. The deadline for submitting your body measurements is September 29th at 11:59 PM EST.

Initial Weigh-In

New to 2014 is our weight tracking feature. You will be weighing in now and at the end of the Challenge. This gives athletes an ever better chance at earning improvement points and better quantifying improvements. Don’t focus on your weight during the Challenge as weight can be deceiving over the short-term.

Goal Setting

You may start setting your personal goals for the Challenge. You have until October 13th at 11:59 PM EST to set your initial 6 goals. You can set as many goals as you would like, but you must set at least 6 goals before the deadline in order to be eligible for the 30 potential bonus points (5 per goal). You don’t have to achieve your goals to earn points. You simply have to set the goal and track your progress. So set your goals appropriately: clear, attainable, and challenging.

Diet

You are now responsible to start tracking your diet. You can access your diet submission forms by either clicking on the top left section on the page where it says Daily Diet: Enter, or you can click on the Enter Results tab on the top navigation bar. For each day you will be recording if you are clean or cheated for each of 6 time periods during the day. Make sure you are familiar with the official diet rules. You have more than 6 full days to enter a diet, but we recommend not letting multiple days pile up. Regular logging in is one of the keys to keeping your mind and body focused and disciplined during the Challenge. When submitting multiple days during the same login session you will clearly see on the submission form that each day will be entered separately and you will click submit for each day individually.

WODs

During Phase 1 you are going to be completing WOD1, WOD 2, and WOD 3. You can perform them at whatever level is most appropriate to your skill level, experience, or current physical condition. Each WOD has 3 skill levels with standards for each. You can also choose to do each WOD at different skill levels. You will have until September 29th at 11:59 PM EST to complete and submit you WOD results. You can perform these WODs in any order and as many times as you would like. If you submit a score and then re-do a WOD and end up with a better score, you can contact your affiliate validator to make the appropriate adjustment to your score.


Valuable Resources

The following are optional components to the Challenge. You won’t get points for the following, but we recommend utilizing these resources in order to enrich your Challenge experience. These tools have been developed to help you reach your goals and to enjoy this 8 week transformation.

Personal Journal

From the moment you register you will have access to your personal journal where you can track your successes, failures, frustrations, emotions, and personal status. Then as you progress through the Challenge you will be able to look back to see where you were at and how you have grown. Personal reflection is a valuable tool when taking on new challenges or making significant changes in your life.

Tracking Weight and Body Fat

You can now track your weight by clicking on Articles and then My Journal. You can enter your weight or body fat as many times as you would like and the charts will show your progress over time.

Challenge Blog

The Challenge Blog is your hub for announcements, updates, reminders, tips, resources, special offers from Sponsors, and educational materials. Continue to check in daily to see what new information is available. You will be provided with everything you need to get you started and keep you on track. From articles like “How to Shop for Paleo” to “How to Transition to Life After the Challenge” to “How to Improve your Box Jumps”, you will be learning and practicing and living out your new healthy lifestyle.

Food Search

New to Paleo? Not sure what is acceptable and what is a cheat? Check out our Food Search and look up your food or ingredient. Don’t see the item listed. Use the Contact Form and we will answer your questions according to the Rules and add that food to the database. Remember, your question is someone else’s answer, so ask away.

Recipes

We will continue adding recipes to the current list throughout the Challenge so you don’t have to start from scratch. You can also use the Community Forum to share recipes and ideas with other Challenge athletes. Submit a good one and it just might be featured on our Recipe Page.

Community Forum

There is strength in numbers and in the realization that others are struggling and working through the same challenges that you are. Not only do you have the support of your affiliate and gym members but you also have the entire Challenge community at your fingertips. The forum is a place to gain knowledge, to be encouraged, to be someone else’s encouragement, and to enrich your Challenge experience.

Personal Profile

Within your personal profile you can see how you are doing, how many points you have earned, how clean your diet has been, etc. One of the fantastic features in your profile is that you can upload progress photos of yourself as many times as you would like throughout the Challenge. These photos are only viewable by you, and are a great tool to give you a visual for your progress. You can also personalize your profile with a slogan, photo, and background.

Stats/Leaderboards

You can see diet trends for yourself and compare that to the entire community. Do you wonder if others struggle to eat clean during lunch? Check out the stats page. You will also be able to see how you are performing: within your division, overall, regionally, and within your gym.

New to the 2014 Challenge is the Custom Leaderboard. You can now search for your friends and add them to your custom list. See how you stack up to anyone or your own group.

Our last recommendation is to take some time to review the rules. Many of your questions will be clearly answered in our official rules. You can also check out our Top Questions page for common questions and answers.

CrossFit 951 Family & Friends – We are very excited to announce that we are bringing WOD tracking to our box through, TotalWOD.

Please take a minute to download the free app on your phone. The app is a one stop shop, you will be able to register for class, log your WOD scores, check out the leaderboard and lots more. Below are a few materials to help you get started!

1. Download the App!

2. 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.

3. 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/

We will slowly phase out the Website WOD posting. We want to utilize TotalWod to track all of our daily WODs. This program is a great tool for tracking our fitness progress. Please get it downloaded ASAP. If you have any questions, please let us know.

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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9/23/2014

Quote of the Day
NO rest is worth anything except the rest that is earned.

Strength
7min EMOM
1 x Squat Snatch, 1 x Hang Snatch, 1 x Snatch Balance (Weight Based off Snatch Balance)

Conditioning
For Time:
1000m Run
30 Overhead Squats (95/65 lbs)
800m Run
20 Overhead Squats (115/80 lbs)
400m Run
10 Overhead Squats (135/95 lbs)
200m Run

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

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9/22/2014

Quote of the Day
People will hate you, rate you, shake you, and break you. But how strong you stand is what makes you.

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

Strength
7 x 3 Back Squats (Working up to a 3RM)

Conditioning
For Total Reps:
4min ME Cal Row
1min Rest
3min ME C2B Pull-Ups
1min Rest
2min ME Back Squat (165/115 lbs)
1min Rest
1min ME Shoulder to Overhead (135/95 lbs)

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

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9/21/2014

Quote of the Day
Ass down chest up! That’s the way we pick shit up!

OPEN GYM
12-2pm

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9/20/2014

Quote of the Day
Motivation is when your dreams put on work clothes.

Strength
5min ME Rope Climbs w/ Partner
Alternate rope climbs. Perform as many reps as possible. You must alternate each time.

Conditioning
For Time:
21 Deadlifts (225/155 lbs)
400m Run
18 Deadlifts (225/155 lbs)
400m Run
15 Deadlifts (225/155 lbs)
400m Run
12 Deadlifts (225/155 lbs)
400m Run

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

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9/19/2014

Quote of the Day
Just because you aren’t where they are does not mean you don’t have what it takes.

Conditioning
For Time (15min Time Cap):
150/40 – 100/30 -75/20
Double-Unders (x2 Singles)
Ring Push-Ups

Midline
4 x 15 Weighted Sit-Ups (45/35 lbs)
rest 30sec. btwn sets

4 x 20 Coin Flips w/ Plate (10L/10R) (as heavy as possible)
rest 30sec. btwn sets

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

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9/18/2014

Quote of the Day
Start where you are. Use what you have. Do what you can.

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

951 Barbell Club @ 4:30pm

Strength
7 x 3 Overhead Squats (Work up to a 3RM)

Conditioning
For Time:
1000m Row
50 Box Jumps (24/20″)
30 Kettlebell Swings (70/53 lbs)
10 Kettlebell Thrusters (70/53 lbs) (10L/10R)

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

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9/17/2014

Quote of the Day
You will get a lot more compliments for working out than you will for sleeping in.

951 Barbell Club @ 4:30pm

Sports Prep for High School Athletes @ 6:30pm

Gymnastics/Skill Work
Tabata
Ring Dips

Conditioning
5 Rounds for Time of:
5 Strict Pull-Ups
5 Strict HSPU (Alt. Handstand push-up negatives (Hold descent as long as possible then kick yourself back up into a handstand.)
5 Strict Press / Shoulder Press (135/95 lbs)

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