Steve's Club

Tour of Wachovia (Flyers), Citizen Bank Park, and Eagle Games!

Thanks to United Way of Camden County and the Ron Jaworski and Family (Jaws Youth Fund) for making this a truly unforgettable day for the members of Steve's Club. The message is clear: work hard and do good and good things happen.

Our new home and a little history.

Strict Dead hang Pullups, 3xmax

followed by:

4 rounds for time:
5 KB swings - 40% BW
10 thigh touches (L+R=1)
50 m sprint (sprint to telephone pole and back)
30 sec rest

For some reason things are better enjoyed when you have to work hard to get them. And that is the case with the move to our newest home. Looking back, it doesn't seem like it was very long ago that I started the club in a small room of a community center in North Camden. Quickly outgrowing the small space, we moved to the Police Athletic Building which lasted a few months before the city figured charging rent was more important than changing minds and keeping kids off the streets (mind you, the building was donated to the city so it was mortgage free and it say empty and added zero value to the community). From there, we moved on to a small room in the basement of another non-profit (The Work Group) who were kind enough to keep our club going until we found something more permanent. Spring came, and I took the kids to the local park everyday until we found our next space which become our first designated space to the members of Steve's Club. The space suited us well but it wasn't long (actually one year) before we outgrow 1,500 sq ft of floor space to our current space which we share with CrossFit Tribe. Works great too, as both affiliates feed and learn from one another.

But none of this would be possible without the generous support of the caring folks (see our sidebar of sponsors) and a few other anonymous individuals who believed in what we were doing and kind enough to "sponsor an athlete" to help us cover expenses. Can't thank you guys enough. Words really cannot do this post any justice.

Your support means the world to us. Thank you from myself and all the young boys and girls that come to Steve's Club, not only for a regular dosage of CrossFit but to get more out of life, on and off the athletic field.

on the move!

Sorry for the lack of updates but it has been a bit crazy this week here as we're in the process of moving into a new space. Stay tuned for some pictures and videos of our new home

Thanks again for your support.

quiting is not an option.

I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious” -Vince Lombardi

"Painstorm"

For time:

Men use 115
Women use 80

8 Front squat
8 Push press
8 Thruster
20 Ring Rows
15 Burpee

6 Front squat
6 Push press
6 Thruster
30 Ring Rows
20 Burpee

4 Front squat
4 Push press
4 Thruster
40 Ring Rows
25 Burpee

2 Front squat
2 Push press
2 Thruster
50 Ring Rows
30 Burpee

 

 

 

 

 

Working your way up with hard work.

3 rounds for time:

15 Overhead Walking Lunges (25/10lb Plate)

20 Box Jumps

Push-ups (M=15, F=8)
 

Esha continues to work on her upper body strength with the pushup before moving on to knee assisted pushups from the floor.

Charlie (a soon to be Level I CF trainer) working on his goal to get 15 ring pushups in a row.

Pushups come easy to some people. To others they seem near to next impossible. However, there are different levels and variations of pushups that range from easy to very difficult to perform. When first starting out, I ask our young athletes to perform a standard pushup on the ground. That is our starting base and then we develop and explain the progression ladder from there. Its fairly straightforward. Its goes from standing pushups on a box (further feet away from the box the harder it gets) to knee assisted pushups on the floor (band assisted if necessary) to standard pushups to ring pushups (standing) than to ring pushups with feet elevated. So it only makes sense that the variation is relative to your strength and capabilities. The goal is to gradually walk up the ladder and continue to challenge the body past its set point (comfort point) in order to ultimately disrupt homostatis which causes the body to adapt and get stronger.

A similar progression takes place in life, especially when it comes to one's career path. How simple it may sound, this becomes a very valuable lesson for the members of Steve's Club who work hard at raising their strength and fitness levels each and everyday. For example, let's take Charlie. Charlie is an aspiring CrossFit trainer who is planning to take his Level I cert in October. Charlie did not just decide one day that he wanted to become a trainer and then the next day he was teaching classes. No...Charlie has proven himself as a great student of the game and someone very determined to be the best trainer he can be. He spends the majority of his time at the club learning as much as he can about coaching, continues to ask good questions to the other trainers, reads up and most importantly gets hands-on learning teaching the skills while helping to run classes. It's a progression. Soon "C" will be running classes on his own and possibly one day running classes at CrossFit Tribe as well. But of course it takes time and he understands that.

Everyone wants success overnight, but rarely does it happen that way. Instead it takes working through the steps and having the patience to overcome the challenges along the way.

Simple happiness.

BS: 70% of 5RM

 

“Half Angie”

50 Pull-Ups

50 Push Ups

50 Sit Ups

50 Air Squats

 

Welcome to the club, Xavier!

 

‘We don’t stop playing because we grow old; we grow old because we stop playing.’

- George Bernard Shaw

"Turning work into play doesn’t mean you don’t work hard, or that you never do boring tasks. If you’ve ever played a sport, you know that you work as hard as anyone when you’re playing or practicing — but that’s no problem, because you’re having a blast doing it.

Learning is the same way — it can be boring and soul-crushingly repetitive, or it can be interesting and joyful and consume all our free time. I know when I become absorbed with learning about something, I can get caught up in it for days and learn vast amounts of information and skills, without once thinking it’s hard or boring. That almost never happened when I was at school, because they made it work, and I wasn’t in control of what I learned."

Leo fom Zen Habits

Role models within.

"Lynne"  

5 Rounds

Max reps weighted pushups

Max reps pullups

"Volunteer - not so you can build your resume, but so you can build yourself."

-Unknown

KB Swings Sprint Workout.

Amazing!

Wow! Amazing job Al!

Al sets Steve's Club record with a 50 inch box jump! from steve liberati on Vimeo.