Steve's Club Camden

What's your potential?

A guest post from Erin of Crossfit Tribe: Hi, folks! :)

1-2 ROUNDS OF:

21 KNEES TO ELBOWS or KNEE RAISES
21 BOX JUMPS
21 PUSHUPS
Monkey Swing 2 lengths of the bar
21 DUMBBELL SWINGS
32 WALKING LUNGES

Followed by a front plank hold for max time.

The guys listen as Steve explains the in and outs of posture during a dumbbell swing. 


Knees to Elbows involve your abs (apparently).


Ant and Moses keep each other going on the box jumps.
 
“Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one's potential.”  - Bruce Lee

A little mind over matter never hurt anyone...


Keep up the good work, guys!  Your strength is inspiring.  HAPPY THANKSGIVING, EVERYONE!

Never too young to lift dead weight (correctly) off the ground...

"I know of no better example of functional strength than a 600-pound deadlift. Except a 700-pound deadlift. That's what strength is: the ability to generate force, and the "functional" part is really just a qualifier. Because when you're that strong, it's functional. That's the part that has the modern "academic" wing of the fitness industry in such a fog just now."

-Mark Rippetoe

"Man Overboard"

3 rounds
Row
Pushup
Box jump
Slam ball
Pullup.

Complete as many reps as you can of your selected exercise until your workout buddy finishes rowing a chosen distance.  

Individual records were given for each movement and the person who was rowing would have to row harder with the hope that if they finished faster their teammates would not have the chance to break their last record.  "Man Overboard" was preceded by 3 392m (perimeter) sprints and followed by 1 392m slosh pipe team carry.

                      Brandley attentively listening to his Coach.

                      "Geez, these kids are strong" (man on his phone talking)

               

                               "Lock it out over your head, Moses"

                                                   "I know I can lift this!"

                                                 Ant turning into a monster!

    Group tabata pushups as Big Chris lays on the ground and screams for his mama. ha!

Anthony is on a mission!

Strength stuff - i.e lifting heavy stuff in random fashion.

Tabata Row

8 intervals (rounds) of 20 seconds of work followed by 10 seconds of rest.

Anthony hit a new club record tonight with a 889 meter Tabata Row. Awesome work Anthony! (and let's not forget Chris, who rowed 839 meters!). This is the work of two young men who could barely perform a pushup or squat a few months back when they joined Steve's Club back in August. Just goes to show how far a little hard work and consistency can go for someone willing to put in the time and effort. The lesson is simple: Nothing is free or easy in life. In order to get something, you have to work for it.

I think Anthony and Chris are really starting to get it.

                                          

                                      I'm ready...Let's do this!

                            "OK, well the first round wasn't too bad!"

                                        "Drive those legs back first"



    "Chris and Moses make their predictions...so you think Anthony's got this one?"

                                 "Come on Ant, only 10 secs to go!"



            "Don't give up man, you're almost there! Go!...Go!...Go!"

"Excuses are for the incompetent, used to build bridges to nowhere and monuments of nothingness. Those who use them, sell them and often lack the anything, therefore there are no excuses."

-Author unknown (quote provided and recited by Chris)

Tabata You Gotta Be Kidding Me

Being fit means you are prepared for whatever fitness challenge life throw's at you. It doesn't mean having a strong back squat, but a horrible 5 k time. You're not fit if you can run or bike forever, but can't deadlift your own bodyweight. To be consider truly fit, one must be capable of doing a variety of tasks and doing each task well. If finishing a 5k race in less than 20 minutes was the only benchmark to guage someone's fitness level, most people would simply run more and as a result, improve their running time. But since fitness involves a variety of physical skills (coordination, speed, cardiovascular endurance, stamina, power, agility, strength, etc) throwing a variety of workouts at your body is one of the best ways to achieve a high level of fitness. So when we discovered the Hopper Deck, we were pretty excited to really put everyone's fitness level to the test.

The Hopper Deck does just that. True test of fitness. Strengths and weaknesses revealed.

                 "Pick your poison, gents!"

                        
Tabata You Gotta Be Kidding Me

4 consecutive Tabatas. That's 8 sets of 20 second or work followed by 10 seconds of rest for each of the following:
Thrusters
Pullups
Squats
Sumo Deadlift High-Pull





   "What????  You mean we have 3 more rounds to go?"



                    Sumo Deadlift High Pulls

"Helen"

3 Rounds

400 meter run
21 DB Swings (#20-45)
12 Pullups

                         POOH didn't miss a beat!

 

    The Boyz busting their butt in typical Steve's Club fashion!

          Eddie getting really lean and strong...really fast!

Here is a pretty funny of video of Charlie and Eddie caught sizing each other up in the mirror and showing off there hard earned muscles. They actually have no idea that Erin is videotaping them! "Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved." - Helen Keller

Teaching Brandon how to properly Deadlift...

Deadlifts 3-3-3-3-3-3

Check out Brandon's progress at CrossFit Flood's website (his proud sponsor) where he frequently posts his workout logs and updates in the Workout of the Day comments of the site.

"True solitude is found in humility, which is infinitely rich. False solitude is the refuge of pride, and is infinitely poor. Both solitiudes seek to distinguish the individual from the crowd. True solitude succeeds in this;false solitude fails. True solitude separates one man from the rest in order that he may freely develop the good that is his own, and than fulfill his true destiny by putting himself at the service of everyone else without expectation of reward."

-Leigh Speilvogel

Functional fitness games after the workout are not only fun but extremely valuable for building community and physical vitality. What other opportunities do kids have to play together in which communication is encouraged and cooperation is rewarded? Few if any. So go get some!

Leap Academy blurring the line between fitness and play... from steve liberati on Vimeo.

Forging the Future Fitness of Camden's Youth - A Story of 3 Unsung Hero's.

Tabata Squats

Tabata Pushups

What's a Tabata?

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

 

*60-DAY PALEO CHALLENGE UPDATE*

This week:

-Rick lost .25 of an inch. (4 inches in total)
-Chris lost 1 inch. (4 inches in total)
-Anthony lost .50 of an inch. (3 inches in total)

Only one more week to go, guys!

Boy, is this disturbing or what?

Fat kids found to have arteries of 45-year-olds

"If you've seen what's on the menu for most school lunches, these findings are no surprise," he said. "The time has come to seriously deal with the issue of childhood obesity and physical inactivity on a governmental and parental level."

On the Air...

With Neil from CrossFit Radio.

Listen to the podcast HERE.

Thank you!

Over the years, I have received numerous (well over a few dozen) of emails and phone calls from a wide range of people interested in starting a non-profit youth fitness club of their own, usually in a depressed area of their local city or town. Despite a pretty hectic schedule, I try to do my best to respond to each and every person and offer as much information and advice that I can. I'm truly passionate about what I do and consider myself very fortunate to be in the position that I am, to help others better themselves especially those that need it the most. I welcome your phone calls and emails and would love nothing more than to spread the CrossFit model to other inner-cities across the country. I strongly believe in CrossFit and wholeheartedly believe is has the potential to create REAL CHANGE and pave the way for a new model of success. So anyone that is thinking about or has thought about starting something similar feel free to give me a call or reach out to me via email.

However, I'm really not sure Steve's Club would exist today without the support from a few very generous and caring people in the CrossFit community and beyond. These people (and their affiliates) have been instrumental in helping us to build our club and create a model for others to emulate.

In no particular order, I would like to take this small opportunity to thank the following people (sorry readers, but it is LONG overdue!):

Joey Powell of Freedom CrossFit

John and Kelly of CrossFit Agoge

Freddy Camacho of CrossFit One World

Jason E. and RJ from Canada

Theresa Meyer, Commitment to Life

Steve Tankersley of CrossFit Flood

Mallee, Heather and Gloria of CrossFit Santa Cruz

Maggie and Jeff of CrossFit Fairfax

Tom Brose of CrossFit DC

There are countless others that I did not mention who have been kind enough to offer words of encouragement and make things things that otherwise would not be possible. Most notably, the opportunity to take 4 boys this past summer to the 08' CrossFit Games for a once in a lifetime opportunity.

We are extremely fortunate to have these people at our side and very proud that there faces and names carry with us as we continue our journey to help CrossFit empower the lives of our next generation of leaders and followers.

Yours in Fitness,

Steve

PS Stay tuned for some really great looking pictures and videos of today's workout!

Update: We lost all the pictures in our camera last night. Sorry, you are not the only one sadly disappointed:>(  But don't despair, we'll have plenty more great pictures and videos to come.