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5 Rounds
10 Deadlifts
10 Burpees
No wonder Jose is Ralph's twin brother. These two kids are seriously determined.
“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
-Sonia Johnson
Back in the Day at Steve's Club
21-15-9
Box Jumps
Kb Swings
Pullups/Ring rows
CrossFit is fun. Thats all there is to it. I can give you data and metrics showing the results and outcomes of our the members who joined Steve's Club proving why this stuff works. However, the numbers are really only useful to donors and funders. What is more important is the fact that CrossFit is fun and keeps kids coming back for more. Using CrossFit as the hook, we're able to penetrate the minds of the young boys and girls who walk through our doors so we can give them more in life, and expect more in return. We can give them respect, a sense of belonging, guidance, coaching, mentoring, support and encouragement.
So it starts with fun and ends with magic!
Pre-workout
Tuck sit holds
Dynamic Stretching
Skill work
Workout
10 min AMRAP (as many rounds as possible)
5o meter sprint
15 Overhead squats
10 Ring Rows
Tuck sit holds to start class.
Doc the trainer looking on to encourage members and monitor good form.
My Mom had a wall hanging in our kitchen when we were kids. It said “Children Learn What They Live”. It was written in a kitchen in Torrance, Ca in 1954 by Dorothy Nolte. Really makes you think.
If children live with criticism, they learn to condemn.
If children live with hostility, they learn to fight.
If children live with fear, they learn to be apprehensive.
If children live with pity, they learn to feel sorry for themselves.
If children live with ridicule, they learn to feel shy.
If children live with jealousy, they learn to feel envy.
If children live with shame, they learn to feel guilty.
If children live with encouragement, they learn confidence.
If children live with tolerance, they learn patience.
If children live with praise, they learn appreciation.
If children live with acceptance, they learn to love.
If children live with approval, they learn to like themselves.
f children live with recognition, they learn it is good to have a goal.
If children live with sharing, they learn generosity.
If children live with honesty, they learn truthfulness.
If children live with fairness, they learn justice.
If children live with kindness and consideration, they learn respect.
If children live with security, they learn to have faith in themselves and in those about
them.
If children live with friendliness, they learn the world is a nice place in which to live.
“Cindy”
20 mins AMRAP
5 Pullups
10 Pushups
15 Squats
Congratulations to
Charlie (far right) who just received his Level I CrossFit Certification this
past weekend at CrossFit
Montclair in Montclair, NJ. Charlie had the good fortune to learn and work
with one of his role models, CrossFit stud and Level I HQ Staff trainer Chris
Spealler from CrossFit Park
City. Chris the good guy he is took the extra time to work with Charlie on
the side offering his best kept secrets to perfect the butterfly kip.
CrossFit Kids Certification - Highlights
"According to Jeff Martin of CrossFit Kids, making things fun for kids is the most important part of the program. If children are enjoying themselves, it’s going to be far easier to get them hooked on a valuable program that will benefit them physically, socially, mentally and emotionally."
“Continuous effort - not strength or intelligence - is the key to unlocking our potential.”
-Liane Cordes
Back Squats: 3x5
brief rest
For time: 10-9-8-7....2-1
KB Swings
Strict Deadhang Pullups
Keep a look out for this kid! Rafael is the next best thing coming out of Steve's Club. Mark my word and take notice!
I know this because not only is Rafael a very good athlete, but his work ethic and determination is second to none. I love, love coaching kids like Rafael whom come to Steve's Club with an insatiable hunger to better themselves day in and day out, while pouring his heart and soul into the workout at hand.
Determination is one of the requirements to join Steve's Club.
The most functional movement of all.
What better way to finish class than with "last man standing" planks (weighted for some!).
As kids grow, they develop the ideal of where they're true belonging could be - the place, the home, the partner, and the work. They may seldom achieve all the elements of the ideal, but the hope is they will travel with them as the criterion and standard of what true belonging could be.
"Good job, [insert kid's name!]"
These three words can have a profound effect on a child's development. Unfortunately, for many kids these words are not heard enough.
"Praising effort works because it reflects biological reality. The truth is, skill circuits are not easy to build; deep practice requires serious effort and passionate work. The truth is, when you are starting out, you do not "play" tennis; you struggle and fight and pay attention and slowly get better. The truth is, we learn in staggering baby steps. Effort-based language works because it speaks directly to the core of the learning experience, and when it comes to ignition, there's nothing more powerful." -Daniel Coyle, The Talent Code
"I’m amazed at what many consider to be such a complex topic (ex. childhood obesity) is actually so easy to correct. The first step is for parents to begin leading from the front. Is that really too much to ask? I can’t think of anything more important (to me) than my children and their health. How could any parent think differently of their own children?
Parents need to wake up and take matters into their own hands. They must put their children first and stop making excuses about what the world owes them. They should instead worry about what they owe their children."
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."
