Steve's Club Camden

Mon 3-31-08

Workout of the Day

3 rounds
50 Jump Ropes
15 Hang Power Snatches, 45#
15 Push ups

Abmat Contest: Most consecutive sit-ups wins a t-shirt! 

*Update*  Justin wins the t-shirt with 50 consecutive sit-ups. Good work Justin!

Dwight practicing skill work following today's workout.

Justin catching up on his Algebra homework instead of playing hoops.

Participants at Steve's Club are constantly reminded that education comes
before sports and girls.

"Ambition by itself never gets anywhere until it forms a partnership with hard work."
-James Garfield

Fri 3-28-08

Special thanks to Sarena Kopciel (a regular contributor on the CrossFit and Catalyst Athletic's message board) for donating a case of Abmats to our Club.  Contest on Monday for most consecutive sit-ups...winner gets a t-shirt.
Thanks Sarena...the boys are in for a real treat!

Check out Sarena's blog here.

Thurs 3-27-08

Workout of the Day (WOD)

Spartans

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

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

"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great."

-Mark Twain

Tues 3-25-08

Workout of the Day

Trojans

Bench Press, 5 x 5
Deadlifts, 5 x 5

Spartans

50-40-30-20-10
Jumping Squats
Dips

Pick up game of basketball after weight training.

"B" getting in there to help Merell (new guy) finish his last set of dips.

"You are a story in the making, and no one can predict what the next chapter, the next day, the next moment, will bring. No matter how dark it may seem, whatever the pain or emptiness we may feel - the sense of despair, the loss of hope or meaning - our dark night will be followed by a new dawn if we just endure."
-Dan Millman

Mon 3-24-08

Workout of the Day

Spartans

40-30-20-10
Jumping Squats
Dips

Trojans

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

Spend 10 minutes practicing handstand pushups.

"B" proudly showing off his guns!

"We get only one body. We may like it or not, but it's the only thing we are guaranteed to keep for a lifetime."
-Dan Millman

Thurs 3-20-08

Workout of the Day

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Where: At Cooper River Park

"Every time you stay out late....
Every time you sleep in.....
Every time you miss a workout....
Every time you don't give 100%....
You make it that much easier
for me to beat you."
-  Unknown

Tues 3/18/08

Strength Day

Warm-up
Squats, 5x5
Shoulder Press, 5x3

"The will to win is important, but the will to prepare is vital."
Joe Paterno

Mon 3-17-08

Workout of the Day

Spartans
"Nate"
Complete as many rounds in twenty minutes as you can of:
6 Pull ups
6 Dips
4 HSPU's
15 DB Swings (45 lbs)

Trojans
"Lil Nate"
Complete as many rounds in twenty minutes as you can of:
3 Pull ups
3 Dips
2 HSPU's
8 DB Swings (25 lbs)

Justin gets 20 rounds.

Pooh gets 20 rounds.

Damu ("Swift") gets 21 rounds.

"The warrior must commit fully to any action."
-Dan Millman

Steve's Club is featured in the March issue of the Crossit Kids Journal. Be sure to pick up your copy here.

Thurs 3-13-08

Workout of the Day

Spartans
2 Rounds of:
10 Standing Long Jumps
25' Walking Lunges
10 Dumbell swings (8-10#)
10 Pushups
10 Burpees
10 Wall ball

Trojans

As many rounds as possible in 15 minutes of:

5 Broad jumps
10 Power snatches, 45#
15 Squats

"Snatch Form: Elbows Up and Out." Nice work Charlie!

"Live and work but do not forget to play, to have fun in life and really enjoy it."
- Eileen Caddy

Tues 3-11-08

Workout of the Day

Strength Day - Max Effort
Deadlifts, 1 rep
Shoulder Presses, 1 rep

At least 4 warm-up sets needed prior to performing max effort.

Keith deadlifts 380 lbs. PR (personal record)


"It's not the size of the dog in the fight, but the size of the fight in the dog. "
-Archie Griffen, two-time Heisman winner ( 5ft 9)