Steve's Club

Strength in service and knowledge is better shared.

Teams of 3 - One athlete working at a time. Stadium style. 

3 Rounds for time:

20 Pushups

30 Goblet Squats

40 Knee Raises

50 Burpees 

 

I was always believed that there is strength in service to others. Although, I am not an avid church goer or consider myself a religious person by any means I strongly believe in serving others in need whether that is financially, emotionally or physically. We are all in this world together and must work together to foster peace and harmony. I know that may sound a little hippy-ish, but as our society here in America continues to heavily promote individualism and where aggressive and violent behavior is the norm...I believe it is more important that ever to donate your resources and talents to others in need.

Last week a good friend of mine was down on herself for giving away all of her tips and strategies to other athletes in the gym which affected her own rankings when the other girls beat her on the workout. In the heat of the moment while her emotions were flying high, she told me that she regretted giving away her strategy to the athletes and wished she was more like (a big name athlete in the CF community who she knows well) who never discusses his game plan or strategy to his clients or co-athletes.

While I am a fairly competitive person, I just couldn't see the reasoning behind keeping what you know to yourself as to not give any one an advantage. Now perhaps if you are a professional athlete this may be a little different, but too keep it all to yourself is in my opinion just pure selfishness. 

It would be very sad to live in a world where everyone is completely out for themselves and could care less about helping or making some else's life better. We all have unique talents and gifts that are best used when shared with others.

Quite honestly, I doubt any one really cares that athlete X is in one of the top 5 places in the world rankings right now. This might be a huge deal to that athlete and the gym he trains and coaches at....

But I can tell you that I have so much more respect for my friend who unselfishly shares her knowledge and coaching talents to help others improve and become better athletes and more confident individuals than the dude that crushed the second workout and is now ranked 2nd in the world.

Knowledge is better shared. 

One of the original Steve's Club members talks about his experiences, life goals, and life in Camden, NJ

Weighted Pullups 1-1-1-1-1
 
2 Rounds For Time of:
 
40 Situps
30 Burpees
20 KB Swings (53/35)
10 HSPU

 

 

What is the most important quality a person needs to become successful in life?

7 Rounds

5 Power Cleans (#185) or 45lb DB's

Jump over 3 Boxes to 75 meter Sprint 

This question was posed by Christina Klemash in her book "How to Succeed in the Game of Life."  

Scotty Bowman:

“Probably the most important thing is attitude. I really think that there are a lot of things you can’t change, that are out of your control, but your attitude is in your control. The right attitude is something that will help you be successful. There are not many successful people that don’t have the right attitude. There are other things you have to have: You have to have some patience, you have to have perseverance obviously, and you have to maybe have had some adversity too. But the main thing I’d say is attitude. You can always do something to help your attitude.”

John Chaney: 
“I think it’s the kind of integrity that one should have, the honesty that one should have. And it cannot be tainted with a bad understanding of what the integrity of a sport is. You can’t taint it. You can’t allow somebody to accept success or to accept anything from anybody when you know it is in a dishonest form.”

Tony Dungy:
“You have to have self-motivation. You have to have vision—to be able to dream and set goals that everyone can’t see. And then you have to have focus—to keep that in perspective and stay after your goals.”

Bill Parcells: 
“Integrity. You can’t bullshit yourself, excuse the language. You need to have integrity. You know I read something about Warren Buffett one time where he said that having intelligence and ambition without integrity will kill you. [Laughs.] I think you have to be honest and forthright. I just think that’s important.”

Dick Vermeil: 
“Compassion for other people. I think a lot of the athletes we coach today come from almost dysfunctional families. And I think that the more they trust you and the more they respect you as a leader, then the more they’re willing to work to be what they have the ability to be. I don’t know if compassion’s the right word, but I know it’s a high priority. And I automatically think number one is a tremendous work ethic. It’ll overcome a lot of faults and it will empower all your strengths.”

Bill Walsh:
“Patience. Tenacity. Passion.”

John Wooden:
“I have as the cornerstones of my Pyramid of Success, and I think these are the most important—all are important—but the most important are industriousness and enthusiasm.”

Definition of Success

Teams of 3

3 Rounds for time:

10 Bear Crawl laps

10 Farmer Carry laps

10 Wheelbarrow Walks

“When you identify something that you do well, that you enjoy doing, and that supports the values that are important to you, you have defined success in your terms.” 
—Nido Qubein

We know that the definition of "success" is in the eye of the beholder. Some people define success by the size of one's house or banking account, while others define it by the letters after one's name or your social and/or professional ranking. Despite the so-called American Dream and common ideals surrounding what success means to most of us, everyone has their own definition.

Personally, the quote above, nicely sums up my own definition of success. I believe that a major part of being successful is doing something that you are passionate about, that supports the values that are important to you and sharing your gift or passion with the rest of the world. 

In my opinion, the other part of success has to do with one's overall sense of happiness in this world. There are plenty of rich people who are miserable and despite what it looks like on the outside are not happy or content with themselves. At the same time, there are plenty of poor people who are very happy and happily live their lives to the fullest. 

I think if we could take away all the money in the world for one day, we would be able to easily distinguish the successful from the not so successful.  

Bringing CrossFit to Boys and Girls Club in Camden, NJ

Teams of 3

For time:

100 Goblet Squats

150 Box Jumps

100 Burpees

For the last several weeks, Ralf and I have been going over to the Boys and Girls Club on Wednesday nights at 6pm to bring CrossFit to more kids that have never been exposed to it. 

Many of the kids go to Boys and Girls Club to play basketball and that is all they want to do when there. There is no rule that kids have to workout and train with us on Wednesday nights, although no one is allowed to play basketball while we use the gym from 6pm to 7pm. So far we have been averaging 6-8 kids per class per week. 

Considering how much the kids love to play basketball, I'm pretty pleased with the turnout and interest so far. I know this will take some time to catch on and to grow the class, as most kids perceive working out as a chore and not beneficial enough to help them get better at their chosen sport - basketball. 

However, the small group of kids that are into it, love it and can't get enough. They already feel stronger and you can see it their faces after the workouts how proud they are to have finished the workout. 

Rewards come to those who are willing to do what the majority cannot.  

 

 

"Women lift weights?"

Thrusters 2-2-2-2

3 rounds - 3 minute AMRAP/followed by 1 minute rest

3 Thrusters

5 Burpees

10 Air Squats

 

Overheard a conversation a few of the boys were having in the hallway yesterday and one of the boys commented how different we (we as in CrossFit) were to LA Fitness where he trained twice a week with his basketball team. He said he never saw women lifting weights before until he came to our gym.

Steve's Club class usually ends around 530pm, when the adults of CrossFit Tribe come in to workout for the next group class. Some of the kids hang around waiting for rides and get to see the adults train, lifting heavy weights and doing many exercises such as deadlifts, squats, and presses that you typically don't see women do at most globo gyms.  

 

Happy Birthday, Chris!

21-15-9

KB Goblet Squats (2 Pood)

KB Swings

 

Chris Williams is an intern at Steve's Original and a great model for the other kids at Steve's Club.

Happy Birthday, Chris!!  Keep up the great work. 

Mastering the Basics.

8 minute AMRAP

5 DB Push Presses

75 meter SPRINT

10 Air Squats

 

With the younger kids that train at Steve's Club (the 12-14 yr old kids), we usually stick with simple movements like burpees, lunges, squats, presses, box jumps, pushups, sprints and pullups. Everyone so often we throw in other exercises to change things up such as one arm db snatches, db power cleans, wall balls, overhead squats and deadlifts.

The basics must be learned first and repetition is key so the movement patterns become second nature. We find coordination to be a big challenge for the younger ones and insisting on good form on the basics is very important.

Sometimes, it is tempting to get fancy with the programming and the workouts we prescribed for the younger kids, but really it is more important that they master the basics. Not just do a "cool" workout.   

 

 

What is your true legacy?

Skillwork:  Hang Power Snatch

 

"4 Leaf Cover"

 

2 Rounds for Total Reps of:

 

1 Min Hang Power Snatch (115/75)

1 Min Box Jumps (24/20)

1 Min Push Press (115/75)

1 Min Burpees

30 Seconds rest

 

Score is total reps.  Keep running total. 

“Mentoring is your true legacy. It is the greatest inheritance you can give to others. And it should never end. It is why you get up every day. To teach and be taught.”

-John Wooden

Get Here If You Can

Skill Work:  Kipping Pullup
 
AMRAP 15 Minutes:
 
200m Run
10 Pullups (CTB)
15 Situps

By: Lisbeth Darsh

Life ain’t always beautiful. That’s a line in a country song but it’s so true. Some days, life just takes you and shakes you and spins you around like it’s somebody else’s birthday party and you’ve got the blindfold on, but you have NO idea where the stinkin’ donkey is to pin the tail on.

And so you twirl, and stumble, and maybe some people laugh at you. You feel sort of stupid.

But that’s okay. Every day can’t be your day. Every day can’t be fabulous and full of the best news ever.

On some days, it’s enough to be human — to behumane — and to just show up.

So, on those really bad days, when you think the last thing in the world you should do is work out, well —on those days especially — make sure you CrossFit. Get through these doors. Come here and suck at the lift or the metcon. Be terrible. Horrible. Awful. Wretched. Putrid. We won’t care. We’ll all just be happy to see you.

So just get here, if you can. A safe place in a world gone mad. Take your mind off your troubles. Sweat out the bad. You can’t put a price tag on that. Or explain it in any way that people would understand. It just is what it is.

Breathe. Lift. Live. Love.