Steve's Club

Texting is slowly destroying the tradition of the English language.

Strength:  Box Squats – 8×2 @ 65%

Metcon – 9-7-5

Deadlifts (#255)
Clapping Pushups
100m Sprint

Blame it on the internet, text messaging, school, society or whatever you like but I'm afraid to say the traditional avenue of communication with regard to writing and language is under great attack by our youth. 

I was talking to one of the SC kids the other day via text and needed a code translator to figure what the words in the text message meant. Case in point:

"Wen you wuz on 15 I wuz on 10 n den later u wuz on 40 of 45 n I wuz only at 30 so u strtd leaving me bhnd."

I told him he might as well write me in back in chinese as I had no idea what he was saying. I asked him to write me back in English. Not thug talk but instead using clear and well written sentences as taught in school (some schools!). Of course after I told him I couldn't understand his texting language, he wrote me back with an impeccable sentence that Stephen King could of written.

These are smart kids and this is not just a problem in the inner-city but an issue among our young teens all over the country. Communcation in the written word, has for a lack of better words, went down the crapper.

Unforunately, school is not helping much as the majority of kids are bored out of their minds there and don't hardly pay attention to what is taught. Sadly, most kids are too busy texting anyway, while the teacher is trying to teach.  

I wish I had a solution to this issue but I do not. The only thing I can do to do my small part to help matters is to continue to hold the young boys and girls I interact with on a daily basis to higher standards by telling them the text or thug talk is not acceptable. 

Speaking clearly is a skill. A practiced skill that will help you succeed in life and gain the respect and esteem of your friends and peers. Talking in text may be the cool thing now, but no so cool later in life when you can't get into a good college or land the job of your dreams. 

Strength:  Handstand Pushups – 3 reps on the minute for 10 minutes

Metcon – 4 Rounds For Time:

15 Front Squats (95/65)
10 KB Swings (53/35)
5 Pull-ups

 

The things you need in life are those that will help you to fulfill your dominant purpose. Things you may want but not need may lead you aside from that purpose. It is only by making everything serve your main objective that success is attained.

-Paramahansa Yogananda (1893 - 1952)

First workout of the 2012 Reebok CrossFit Open

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

 

SC Camden results from CF Open WOD 12.1 

Two of our youngest CF'ers:

Brandon (age 10) = 69 burpees

Justin (age 13) = 55 burpees

 

Career advice.

Strength:  Front Squats – 3×5

Metcon – 10 minute AMRAP:

200m Run
5 Pushups 
10 Box Jumps (#20-24)

 

I was talking to one of the kids today about their future and what they planned to do when they got older. He admited that he had no clue what he wanted to do and I could tell that he felt a little ashamed about it. I assured him that most kids (and adults) don't know what they want to do when they get older and there is nothing wrong with that. I told him to try to find what he really loved to do and what did not seem like work and don't stop until you find it. Everyone has a passion for something. Although that passion doesn't always equate to a job that pays well enough to cover the bills, a good strategy for finding a career is first to find what you like to do and then once you find it be the very best you can. Enjoying your work is not enough. You gotta love it.

No matter what you are going after, if you want to be a roaring success at it you have to love it. And I mean absolutely love what you do not just like it a lot. If don't love what you do everyday, be prepared to live a very boring and unfilled life. 

Teen Competition at CrossFit Apex

Strength:  Power Clean – 1 rep on the minute for 8 minutes @ 75%

Metcon – 10 Rounds For Time:

5 DB Push Press (45/25)
10 KB Swings (53/35)

EC:  Max rep double unders – 2 minutes

This weekend's CrossFit Apex Teen Competition was the FIRST CF event for many of the youth athletes, and everyone had a great time. We're proud to say that of the 3 Steve's Club Camden and 3 Steve's Club NYC athletes participating, EVERY SINGLE ATHLETE PR'd on the deadlift ladder; and Danny (of SC Camden) PR'd his Jerk - 200# - on his 15th birthday! More on the event in Thursday's blog post - thanks for your support!

5 Steve's Club athletes compete in Teen Competition at CrossFit Apex this weekend.

21-15-9 for time:

Thrusters (#95/65)

Pullups

5 kids from 2 regional Steve's Clubs will compete THIS SATURDAY in the CrossFit Apex Winter Combine! Competitions like this fuel the fire in our young athletes - giving them an ongoing reason to train and work hard. 

Wish them luck - we'll tell you all about it next week! 

2012 Crossfit Apex Winter Combine

www.eventbrite.com

‎2012 Crossfit Apex Winter Combine Saturday February 18th 2012 Starts at 9am Open Division: Men & Women - 19+ High School Division: Boys & Girls- 14-18.

 

“To be a leader a man must have followers. And to have followers, you must have their confidence. Hence the supreme quality of a leader is unquestioned integrity. Without it, no real success is possible whether it is in a section gang, on a football field, in an army, or in an office.”

-Dwight D. Eisenhower

Loose, mobile, rested and confident.

Strength:  Overhead Squat 3-3-3-3-3

Metcon:  2K ROW

I asked my friend and US Olympian Rower Gold Medalist Erin Cafaro for her advice on preparing athletes for a 2K Row....here is her reply. Thanks Erin!  Almost everyone hit a PR:>)

I think the best preparation you could give the team is a pep talk about being tough and learning how to accept the pain.  You prob do want to help taper them by not giving them too much, but if your comfortable and the coach is too, i would help them with some visualizations.  You can't succeed if you can't imagine yourself succeeding.  If they're doing a 2k have them get on the erg and pull easy splits but have them visualize pulling their goal split and practicing their race plan.  Remind them to stick to the plan and fight through the 3rd 500 when everybody else is feeling weak. Capitalize on it.  -Erin Cafaro

"What we do on some great occasion will probably depend on what we already are, and what we are will be the result of previous years of self-discipline." -H. P. Liddon

Dealing with Change.

Strength:  Deadlift – 2 reps at the top of the 2nd minute for 8 minutes @ 85% (5 total sets)

Metcon – 3 Rounds For Time:

400m Run
7 Ring Dips
12 KB Swings (70/53)

9 Essential Skills Kids Should Learn

"Dealing with change. I believe this will be one of the most essential skills as our kids grow up, as the world is always changing and being able to accept the change, to deal with the change, to navigate the flow of change, will be a competitive advantage. This is a skill I’m still learning myself, but I find that it helps me tremendously, especially compared to those who resist and fear change, who set goals and plans and try to rigidly adhere to them as I adapt to the changing landscape. Rigidity is less helpful in a changing environment than flexibility, fluidity, flow. Again, modeling this skill for your child at every opportunity is important, and showing them that changes are OK, that you can adapt, that you can embrace new opportunities that weren’t there before, should be a priority. Life is an adventure, and things will go wrong, turn out differently than you expected, and break whatever plans you made — and that’s part of the excitement of it all.

We can’t give our children a set of data to learn, a career to prepare for, when we don’t know what the future will bring. But we can prepare them to adapt to anything, to learn anything, to solve anything, and in about 20 years, to thank us for it."

 

Pushing past normal.

Strength:  Barbell Rows 6×2

Metcon – AMRAP 12 Minutes:

5 Ring Pushups
5 Hang Power Snatch (115/75)
1 Rope Climb

 

"It's not human nature to be great. It's human nature to survive, to be average and do what you have to do to get by. That is normal. When you have something good happen, it's the special people that can stay focused and keep paying attention to detail, working to get better and not being satisfied with what they have accomplished."

-Nick Saban

Difference between the haves and the haves not.

Strength:  Press – 3 reps on the minute for 8 minutes (choose load)

Metcon – For Time:

5 Knees to Elbows
5 Box Jumps

10 Knees to Elbows
10 Box Jumps

15 Knees to Elbows
15 Box Jumps

15 Thrusters (135/95)

15 Knees to Elbows
15 Box Jumps

10 Knees to Elbows
10 Box Jumps

5 Knees to Elbows
5 Box Jumps

Then....

Team Prower Races

The only real difference between you, the one that does nothing, and you the super successful multi-millionaire, is that the other guy gets up over and over again, like a boxer in the ring that needs to win the fight.