Build to a heavy double DL
(super set w/ tall box jump x3)
Metcon:
3 rds
500 m Row
12 DL @ 225
21 box jumps
Steve’s Club Varsity athlete Anthony comes back to do his first workout since finishing up his 1st year at Rowan University. Anthony who is majoring in Computer Science finished his first year in college with a 3.6 GPA (He got a B in Physics!)
Congrats to SC alumni Jeremy Lopez for receiving his Bachelor's Degree in Math from Rutgers University. Jeremy is currently teaching Math at his former high school.
Yesterday I attended “Project Guardian” at the Kroc Center in East Camden. It was a one day event (organized by the Camden Police and other leaders in the community) that brought together HS students from Woodrow Wilson and Camden High. Most of the kids in attendance were identified by the police as at-risk (committed a misdemeanor, affiliated with wrong group, etc). The goal was to have them meet the officers in person, talk to them about finding a better way and to participate in workshops to help them land a summer job.
While there I bumped into Clarimar who went to Steve’s Club several years back when she was in high school.
She asked if I remembered her, but despite my embarrassment I did not. That is only because I did not recognize her!
Since graduating high school a few years ago...she lost over 50 lbs, received a college degree, enrolled in the National Guard, and is now working as a full-time police officer for the Camden Police Department. Talk about self-empowerment!
Clarimar is an amazing success story and example of someone who defied her odds and made a personal choice to better herself and choose to take love a healthy lifestyle and pursue a path towards success, purpose, personal fulfillment and happiness.
Love hearing stories of people like Clarimar. What a great role model and example for our young people!
3 working sets of 1 power snatch + 2 hang power snatches
Metcon:
30-20-10
Alternating Db snatches
Cal row
Burpees over rower
“Don't train to get a better body - train to be a better body.”
―
Strength: build to a heavy double ohs from rack
Metcon :
21-15-9
Squat snatch @95lbs/65
C2b pullups
“The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires.”
―
Strength:
10 min to find a heavy single snatch
Then: 5 min amrap @ 75%
Metcon:
12 min amrap
Kbs 15
Pullups 12
Dubs 50
So great seeing Steve’s Club Alumni come back years later and to hear their success stories. Recently Xavier came back to join us with having a lighter work load this semester in college. He’s attending Rutger University in Camden and studying Computer Science.
Deadlifts: 4-3-3-2 * 90 sec rest between sets*
Metcon:
4 rds
400 m run
15 Sdhl @95/65
15 hspu / 20-25 pushups
Does what you eat affect how you feel?
It seems like an easy answer but bear with me for a moment, because this is a serious question being asked by researchers now.
Can food scientifically affect your mental functioning?
With the increase in Alzheimer’s disease and other dementia illnesses among older people as well as an increase in anxiety and mental health issues in general, scientists have been searching everywhere for answers to figure out what’s happening to our bodies and brains. So when I read an article like this one, that shows studies all over the world confirming what we here at Steve’s PaleoGoods have known for a while (eat real food!), I like to share it with you.
“A study of more than 12,000 Australians ...found that individuals who increased the number of servings of fruits and vegetables that they ate reported that they were happier and more satisfied with their life than those whose diets remained the same. Another study of 422 young adults from New Zealand and the United States showed higher levels of mental health and well-being for those who ate more fresh fruits and vegetables.”
Keep reading in that same article and you’ll find that it’s not just fresh vegetables and fruits that are important for you, but that eating meat can provide important nutrients for the brain, like long chain omega 3 fatty acids and vitamin B12. (Sorry, meatless friends! You’re going to have to make up that deficit with supplements.)
We already know that what you eat can affect your gut microbiome and your overall health in so many ways, but now add mental functioning too. If you’re not serious about your diet, it’s time to get that way.
You hear it all over the place:
There isn't a day that goes by (or a supermarket check-out) that someone isn't asking something of you. It gets tiring. I so get that.
But did you know that doing good is actually good for you? Like scientifically-proven good for you?
It is! But, why?
Because humans are social beings, and even more so in hard times. When something happens to destabilize our community (like a hurricane, earthquake, fire, etc.), we band together for support. It's a natural human reaction to seek out others in times of need.
Dr. Christine Carter, a fellow at the Greater Good Science Center at the University of California, Berkeley, explained recently in "Why Doing Good Is Good for the Do-Gooder": "When our survival is threatened, we are going to reach out and strengthen our connections with the people around us. We show generosity. We show compassion. We show gratitude. These are all emotions that function to connect us with each other."
When we show compassion and generosity, the recipients benefit – but here's the weird thing: so do the givers, including those who volunteer their time.
When we show compassion and generosity, the recipients benefit – but here's the weird thing: so do the givers, including those who volunteer their time.
Volunteering can help:
"Voluntarism is good for the health of people who receive social support, but also good for the health of people who offer their help," reminds Dr. Ichiro Kawachi of the Harvard School of Public Health.
So, why am I telling you this?
1. Because at Steve's Club, we’re looking for new Members of the Board of Directors to help support the work of Steve’s Club National Program, our 501c3 non-profit that provides mission-based leadership and strategic contributions. Learn more HERE.
2. And if you just want to do something good today, those kids could always use your donation. You can find out more here.
3. Lastly, another way to do good is to buy healthy snacks for you and your family (like Chocolate Blueberry ShareBars or Paleo Sauces) because 15% of your purchase from Steve's PaleoGoods goes to help those kids in need at Steve's Clubs.
I'm not asking you to save the whole world, but if you can help others and help your own health at the same time, it's a win-win for everyone.
As always, we appreciate you and your support of our community. Thank you. May we all be happy and healthy.
-Steve
Back squat 6x2 w/ 4 sec eccentric
16 min emom
Odd: 30 dubs
Even: 12 burpees
What do you do when you get stressed?
If you’re like many Americans, you probably:
And there’s a whole list of other things people commonly do when stressed … but it doesn’t have to be that way.
When work and family life leaves you ready to punch walls and turn on the wine spigot, there’s a better way than hitting the drive-through for Jack’s Munchie Meal to clog your arteries and do unspeakable things to your sodium levels.
Because the real secret about eating bad is that it leaves you feeling bad, too.
Sure, for about 15 minutes, you might feel like a king, sitting there on your couch, numbing yourself with TV and food drugs. But then that high wears off … and you’re right back where you started with that ball of stress stuck in your stomach.
Instead, try this. When nothing is going your way, head to the place that can make you feel better about yourself and your life: the gym. Go throw yourself hard into a workout and flood your system with exercise-induced dopamine. It’s free and it will help you live longer.
Also important? Don’t skimp on your sleep. I know it’s tempting to sleep less and work more, but it’s also just going to make things worse. Get your shut-eye. You’ll feel better.
Finally, when it’s all just too much and you’re about to go running from the building, do what I do … and actually walk from the building. Seriously. A good 20-minute walk outside, even just around your neighborhood or your office park, will always make you feel better than another 20 minutes of work, right?
We all feel stress but we don’t have to wreck our health in order to feel better. Follow these simple, time-tested tips and watch life improve!
As Steve's Club has been around for over 10 years now (we started in 2008) student athletes of the program are growing up and starting to blossom into young successful adults. Very proud to share this story of Jeremy who started coming to SC when he was 15 years old. He is now in his early twenties and just recently accepted a position as the Math teacher at Camden County Technical School where Jeremy graduated and worked full-time as the custodian while in college to help pay his way through school. Jeremy continues to be a great role model for the kids of Steve's Club and despite his busy schedule continues to make health and fitness a big part of his life. Jeremy is an amazing success story and proof that hard work can open up doors and create great career opportunities as he follows his passion teaching Math. Congrats Jeremy and wish you continued success!
The greatest discovery any outsider could make about Camden is it's overriding response to failure: If it didn’t work last year, do it AGAIN this year (and if possible do it MORE).
Every year they pass more laws, hire more police, build more prisons, and sentence more offenders for longer periods-all without moving one inch closer to “ending” crime. If it didn’t work last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Every year they spend more money on schools, hoping to “fix” whatever’s wrong with them, and every year the schools remain stubbornly unfixed. Spending money didn’t work last year or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond shadow of a doubt that it won’t work this year either.
Every year they try to make the criminals go away, and every year they remain with us. We couldn’t shoehorn these criminals back into the “the mainstream” last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Maybe its time to TRY something DIFFERENT.
Afterall, IF Camden is saved, it will not be saved by old minds with new programs but by new minds with no programs at all.
Much of my inspiration comes from Daniel Quinn in "Ishmael."