THE 951 NEWS!!!!

CrossFit 951 Family & Friends, on Monday, September 1st (Labor Day). We will only be holding class at 8:00am and 9:00am.  If you have any questions, let us know. This should give you plenty of time to make your afternoon bbq’s. No Excuses!!! See you there….

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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9/3/2014

Quote of the Day
Strive for progress, not perfection.

951 Barbell Club @ 4:30pm

Sports Prep for High School Athletes @ 6:30pm

Strength
7min EMOM
1 x Squat Snatch, 1 x Hang Squat Snatch, 3 x Overhead Squat (70% of 1RM)

Conditioning
For Time:
100 Double-Unders
100 WallBalls (20/14 lbs)
1000m Run

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

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9/2/2014

Quote of the Day
What we do does not define who we are. What defines us is how well we rise after falling.

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

Strength
5 x 7 Back Squats (75% of 1RM) *All 5 sets to be performed at 75%

Conditioning
10min AMRAP
10 Alt Lunges w/ Barbell in Front Rack (135/95 lbs)
5 HSPU
10 Kettlbell Snatches (5L/5R) (53/35 lbs)

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

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9/1/2014

Quote of the Day
Everything you want is on the other side of fear.

Conditioning
“HotShots 19″
6 rounds for time of:
30 Air Squats
19 Power Cleans (135/95 lbs)
7 Strict Pull-ups
400m Run

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

 

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8/31/2014

Quote of the Day
No pain, no gain.

NO OPEN GYM

**REMINDER – TOMORROW, SEPTEMBER 1ST WE WILL ONLY BE HOLDING CLASSES AT 8:00AM AND 9:00AM. IF YOU HAVE ANY QUESTIONS, PLEASE LET US KNOW.

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8/30/2014

Quote of the Day
Other gyms use machines… CrossFit builds them.

Strength
5 x 5 Shoulder Press

Conditioning
For Time (17min Time Cap):
50 Kettlebell Swings (53/35 lbs)
200m Run w/ Kettlebell
40 Kettlebell Swings
200m Run w/ Kettlebell
30 Kettlebell Swings
200m Run w/ Kettlebell
20 Kettlebell Swings
*If you drop,alter or pause with the Kettlebell Swing you must do a 100m sprint as a penalty. You do not have to carry the Kettlebell on the penalty sprint. You may set down your kettlebell after the run before you start your swings.

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8/29/2014

Quote of the Day
I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.

Conditioning
4 Rounds For Time of:
3 Bar Muscle-Ups
6 Overhead Squats w/ Kettlebell (6L/6R) (53/35 lbs)
12 Goblet Squats (53/35 lbs)

Midline
4 x 10 Turkish Get-Ups (5L/5R)

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

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