Steve's Club Camden

Thurs 2-28-08

Trojans

"Jackie"

50 Sumo Deadlifts High Pulls, 45 lbs
50 Thrusters, 45lb
30 Pull Ups

Spartans

Tabata Squats
Tabata Dips
Tabata Push-Presses

Notes:

1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

2) Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort.

3) Add the three scores from each effort for a total score for the workout.

4) 60 is a good score.

"There are no free lunches. Change always involves some discomfort - temporary discomfort. We can all get through this period of initiation if we clearly understand that the rewards are inevitable, waiting for us just on the other side of the swamp. Within a mere six weeks after starting a balanced exercise program, we experience less fatigue and more energy, less discomfort and more pleasure; we reach a point where exercise feels terrific."
-Dan Millman

Tues 2-26-08

Workout of the Day

Squats 5-5-5-5-5 reps
Push press 5-5-5-5-5 reps

"How you respond to the challenge in the second half will determine what you become after the game, whether you are a winner or a loser."

-Lou Holtz  (1937-, American Football Coach)

Mon 2-25-08

Workout of the Day (WOD)

Spartans

For time:

21-15-12-9-6-3-1

Burpees
Squats
Tuck Jumps
Broad Jumps

Trojans

For time, fast and hard:

20 Burpees
20 Wood Chops (with medicine ball)
20 Mountain Climbs
20 Grasshoppers
20 Tuck Jumps
20 Split Jumps
20 Jumping Jacks
20 Box Jumps

"I admire those who can smile in times of trouble, who can gather strength from distress and who grow brave by relection."
-Thomas Paine

"Courage is like a muscle; we strengthen it with use."
-Ruth Gordon

Thurs 2-21-08

Workout of the Day

Spartans
Front Squats, 5x5

2 Rounds
400 meter row
10 Hang Squat Cleans (#65)
20 Pushups (using parallete bars)

Trojans
How many rounds can you complete in 15 mins?
5 Pushups
10 Dips
15 Squats

 

"Anybody who has survived their childhood has enough information about life to last them the rest of their days."

-Flannery O'Connor

Tues 2-19-08

Workout of the Day

"Strength Day" - Max Effort (ME)

Squats, 1 rep
Deadlifts, 1 rep
Shoulder Press, 1 rep

Keith (15 yo, 175 lbs) deadlifts 365 lbs. (PR)

Brendon deadlifts 365 lbs (PR)

Denzel deadlifts 335 lbs (PR)

"Experience teaches us that if we accomplish something, we know we can. If we don't accomplish it, that does not mean we can't; it only means that we haven't done it yet." -Dan Millman

Mon 2-18-08

Workout of the Day

Spartans

Five rounds of:
Push Press 15 reps
24" Box Jumps 20 reps

Pick load for push press and keep it for all five rounds.

Trojans

Complete 3 rounds of:
Row 400 meters
45 pound dumbbell swings, 15 reps
12 Pullups

Post time for first three rounds to comments.

 

"Training can lead to specific kinds of growth or progress. If we do sit-ups over time, we get stronger; there's nothing especially mysterious about the process. Regular practice demands and develops spirit and discipline."

-Dan Millman

"Your real goal this morning, numbers aside, is to engage intensity at the level of physical and psychological discomfort long enough to elicit a potent training response while, at the same time, practicing correct form sufficient to stimulate the kind of motor learning that creates correct, natural, useful and unconscious movement patterns.

-John Tuitele, StrengthDoc.com

 

Taking Play Seriously

Thurs 2-14-08

Workout of the Day

Spartans

30-20-10
Jumping Squats
Dips

Trojans

"Fran"
21-15-9
85 lbs Thrusters
Pullups

 

Spend 10 minutes practicing handstand pushups.

Brendon and Keith doing "Fran" for the first time.

"I learned that the only way that you are going to get anywhere in life is to work hard at it. Whether you're a musician, a writer, an athlete or a businessman, there is no getting around it. If you do, you'll win - if you don't you won't."
-Bruce Jenner

Tues 2-12-08

"Strength Day" - Max Effort (ME)

Squats, 1 rep
Deadlifts, 1 rep
Shoulder Press, 1 rep

"First time deadlifting with weight, Denzel (16yo, 155 lbs)  hits 325 lbs"

"Keith squats 245 lbs (PR)"

"Teek deadlifts 345 lbs (PR)"

"The sooner you start doing this on a regular basis, the quicker you become remarkable."

-Seth Godin

Mon 2-11-08

Workout of the Day

"Brutus" (In memory of Keith, Brendon, and Justin's dog (rott/pit mix) that suddenly past away over the weekend).

50 Box Jumps
50 Jumping Pullups
50 DB Swings #20
Walking Lunges, 50 steps
50 Wall Ball Shots #10
50 Jump Ropes
50 Sit-ups
50 Dips

Post time to comments.

"Success is not counted in dollars and cents but in how many lives you have changed."
-Anonymous

Should You be Ashamed to be on Public Assistance?

Tues 2-5-08

Workout of the Day

"Strength Day"  (ME - Max Effort)

Deadlifts, 1 rep
Shoulder Press, 1 rep

Pooh gets a 220 lbs (PR)

Brendon gets 320 lbs (PR)

Keith gets 320 lbs (PR)

"Life develops what it demands; the way creates the warrior. Daily life is a form of spiritual weight lifting to strengthen our spirits. So when the road gets bumpy, let's roll up our sleeves and remember that the difficulties we face are our training, and we can make the choice to face them squarely, as peaceful warriors in training."
-Dan Millman

Camden's 11th homicide victim this year