Steve's Club Camden

Focus on your goal.

Strength

One leg Romanian Deadlifts with KB  3-3-3 (each leg)

 

Conditioning

12 minute AMRAP, composed of:
7 Deadlifts (275/185lbs)
7 Handstand Push-ups
14 Box Jumps (24/20")

   

Set a goal and stay relentlessly focused on reaching it until you achieve it. Sounds great on paper but so many young kids fail to do this. Simple to do, but not easy to carry it through. 

CrossFit Wellington raises $2,000 towards Beat the Streets.

As posted on CrossFit Wellington's website:

"This mornings Beat the Streets Fundraising workout was a great success, we raised 2000 dollars to help out at risk youth!!!! Great turn out and excellent intensity shown by all.  All ages came and kicked butt both with people they didn't even know and with their own families.  I want to thank everyone for taking part and creating such a great time for all of us.  I appreciate all the generosity and even more I totally dig the hard work I saw this morning.  GREAT WORK all around!! Thank you Crossfit Wellington and thank you again to all of you that showed up this morning."

Coach Matt (Franco)

Great work guys!!

Steve's Club affiliate team gives it their ALL and then SOME at the CrossFit Northeast affiliate competition in Albany, NY.

I've honestly never seen anything quite like it. I knew our team would show up and put up a fight...but our team gave more than I could ask for.

This past weekend we took a trip up north to Albany, NY to compete in the CrossFit Northeast Regional affiliate team competition. The top 6 teams would move on to compete in California at the 2010 CrossFit Games affiliate cup.

Up first a 12 minute AMRAP, where men and women each had to complete 40 snatches, at 115 pounds and 85 pounds respectively. Once both the men and women finished the snatches, they had the remaining time to perform as many handstand push-ups as possible, one person moving at a time, total reps being the score for the workout.

Lee Knight (Program Director of the Steve's Club National Program) burned through the majority of the snatches with Krista Tobin (Director of Deliciousness for Steve's Original) stepping in to finish the task. The boys made up of Charlie and Jose, made the 115 snatches look fairly easy. Their hard work clearly showed on this. Then everyone got to see Ralf, Charlie and Lee take turns doing Handstand pushups til they literally couldn't do one more. As their coach, I could only stand next to them and remind them to keep pouring it out. And that they did. The workout put them in 15th place overall to start the weekend of on a bang.

Day 2: With the sun beating down with a vengeance, the second workout consisted of a total of 100 of each in sequence: Power Cleans (135/95lbs), Box Jumps (24"/20"), Pull-ups (Chest-to-Bar), Sumo-deadlift High-pulls (95/65), and Burpees. The kicker is that one person had to be rowing at all times, until the team completed 4K.

While, most teams had 2 guys and 2 girls chipping away at the chest to bar pullups, Charlie and Jose single handly completed all 100 reps together. With ripped hands and dying exhaustion, they managed to fight through thepullups and get to half way through the burpees before the time runs out before completion. It was a valid effort and one that instantly earning our team credibility and respect by the crowd. It was at the moment they believed they belonged there and could run with the grownups. 

Day 3:  Sunday would make for an incredible day. The Steve's Club team was painfully sore going into the last workout of the day. I had to continue to remind that everyone else was just as if not more sore than they were. "guys....your young!....your muscles recover faster than the old farts around you!  Let's bring it today."

The last workout was a stadium style workout where there are 4 stations:

Burpees
Box Jumps (24/20")
Kettlebell Swings (55/35lbs)
Deadlift (225/153lbs)

Each person starts at a different station, and everyone must complete 30 reps of their movement before they can rotate to the next. Once everyone has finished all 4 stations they must push a sled relay style (men loaded with 90 pounds, women with 50) across the finish line.  But wait!  If that didn't sound challenging enough, one person on the team must wear a weight vest throughout the entire duration of the workout. This looks to be an epic sprint to the finish.

As Ralf was anxious to train from taking off on the previous day, he got chosen to wear the 20 lb vest. He realized this was the best move for the team, so had no problem accepting the challenge.

But little did he know what was really involved.

We train hard at Steve's Club. But nothing close to the intensity only a big competition if front of hundreds of people can bring. This was it. The big show where they could prove to the world that they are more than "kids from Camden." They are hard nose crossfitters and they belong.

This workout was it. The one that looked impossible on paper. But those words never crossed anyone's mind. It was the job at hand and come hell or high water, they were not only going to finish but go out with a bang.

And that they did. Words cannot describe the effort put forth. I'm praying someone out there videotaped their performance and is kind enough to share it with the rest of the world.

Despite the nuisance of the 20 lb vest, Ralf fought like no other. In fact, I've never seen more pain and determination in one person's face...EVER!  This was the ultimate thrill to watch this unfold.

They gave it everything they had this weekend and I couldn't be more proud of them. Hopefully they can take this with them where ever they go next in life and look back at this weekend as one in which they turned the impossible to the possible. 

Charlie goes ape!

With ripped hands, Jose isn't about to stop for anything.

 

Ralf fighting tooth and nail, with vest and all...

KTO - Director of Deliciousness of Steve's Original.

 

Lee Knight, Program Director of Steve's Club National Program.

 

Erin Kelly - Steve's Club #1 Volunteer.

CrossFit King of Prussia raises $1400 for "Beat the Streets."

CrossFit King of Prussia led by Aimee Lyons ran 6 teams of 4 through the workout and raised a total of $1400 for this year's Beat the Streets fundraiser. The funds will be used to help Aimee start an at-risk youth program of her own as a participating member of the Steve's Club National Program.

Results:

Team 1
Mike F.
Vincent
Liz
Kristen S.
530

Team 2
Ditty
Plentus
Laura
Aimee
583

Team 3
Cindy
Jeff
Kim
Todd
594

Team 4
Joe D.
Joyce
Ray
Sam H
696

Team 5
Donkey
Mranda
Jen S.
Mom
549

Team 6
Steve
Shawn
Kristin
Nik
690
 

Malvern Prep led by Erik Miller raises $300 for Beat the Streets.

Big thanks to Erik and his athletes at Malvern Strength for participating in Beat the Streets and raising $300 for our club.

Pictures from Beat the Streets. A Day to Remember.

Val Whiting is our guest speaker for Beat the Streets!

Val Whiting, former WNBA player and current CrossFit affiliate owner of GameShape in Wilmington, Delaware will be our guest speaker on Saturday May 15th.

Please feel free to come by to meet Val and take part in the event. Click on the link here to learn more about Val.

We look forward to seeing you there!

Some more info on Val:

Val Whiting, former WNBA player, is no stranger to success. While at Ursuline Academy, she was part of four state championships and earned All-American and All-State honors. Val was awarded a full scholarship to Stanford University where they won two NCAA Championships, going to the Final Four three out of four years. She graduated as Stanford’s second leading scorer and all­-time leader in rebounds and blocks. Val was also an alternate for the 1995 National Team, who won the gold medal in the 1996 Summer Olympics.

Professionally, Val played in Italy, Brazil, and Israel as well as in the American Basketball League (ABL) and WNBA. While in the ABL, Val was an All-Star, an All-ABL Selection and one of a few players to score 1000 points. In the WNBA, she played for the Detroit Shock and the Minnesota Lynx. With Detroit, she helped lead the team to their first ever playoff bid (1999) as well as, being among league leaders in rebounds and double-doubles.

Because of these phenomenal accomplishments, Stanford University named Val to their Athletic Hall of Fame in 2000. She retired from basketball in 2002.

This year ESPN.com and the NCAA named Val as one of the Top 25 NCAA Players of the Past 25 years.

Val holds a B.S. in Biological Sciences and was accepted to several medical schools. She is a Certified Performance Enhancement Specialist by the National Academy of Sports Medicine, a Certified Specialist in Performance Nutrition and a Certified Speed, Agility and Quickness Trainer.

Val is the owner of GameShape LLC, a company who specializes training the competitive athlete. In her spare time, she is a motivational speaker to youth and corporate groups about the benefits of hard work in academics, athletics and life. In addition, she has been a color announcer for CN8 and was recently nominated for an Emmy ®.

She has also developed a life-skills program, called G.A.M.E.S.H.A.P.E, for young girls. Val is an ARISE Certified Life-Management Skills Instructor.

Val was recently inducted in to four Hall of Fames: The Hall of Fame of Delaware Women, The Delaware Basketball Hall of Fame, Delaware Afro-American Sports Hall of Fame and the Delaware Sports Hall of Fame.

Val was featured as a Made Coach on MTV’s hit reality show, ‘MADE’, where she help prepare a high school student for a motocross race.

She has a biweekly column in the News Journal called The Female Athlete.

Val is married to her business partner, Jay Raymond, and they have a 8 year old, Joseph and a 4 year old, Victor.
Qualifications:

BS in Biological Sciences, Stanford University
Performance Enhancement Specialist-National Academy of Sports Medicine
Biosignature Modulation Practioner Level I–Poliquin Strength Institute
Certified in CrossFit Nutrition
Certified Specialist in Performance Nutrition, ISSA
Certified Metabolic Typing Advisor–Currently completing

Beat the Streets

No classes this week with kids being boggled down with year end school work. We're also getting ready for our second annual Beat the Streets fundraiser this Saturday on May 15th.

The event starts at 1pm. Asking participates to show up at 12pm. 

Wherever you are, join us this Saturday (May 15th) for "Beat the Streets," a nation-wide WOD to support at-risk youth fitness!

You can do it as your Saturday WOD, with a suggested donation of $25-$30 to Steve's Club. Every dollar raised goes to the at-risk youth athletes that are already training at an Affiliate (to ...offset their membership costs).

Your donation will help us in SAVING A NATION, ONE KID AT A TIME!
http://stevesclub.typepad.com/beat_the_streets/

Strength:

1.      Farmer walk with dumbbells around both islands in back parking lot

2.      Heavy sandbag shouldering 5 sets of 4.  Place two sandbags next each other and have 2 lines of athletes take turns and rotate. Alternate shoulders (ex. L,R,L,R) then go to the back of the line.

 

Conditioning:

 

Max rounds in 4 minutes of:

15 Wall balls
15 Box Jumps

Rest 2 minutes and repeat totaling 3 cycles.

Test run of this year's Beat the Streets WOD

AMRAP 15 min:

·         Station 1: Burpees

·         Station 2: KB Swings

·         Station 3: Pullups (chest to bar)

·         Run 200m

 

All athletes begin at the same time and switch when the runner returns.  When the runner comes back in, he/she goes to Station 1 (Burpees) and everyone goes to the next station (Burpees goes to KB Swings, KB Swings go to Pullups, Pullups go to the run).  

 

Scoring: Count total # of reps (sum of Burpees, KB Swings, and Pullups), team with the highest # wins.

Great workout today. Started off playing musical medicine balls to get everyone's blood flowing and "into it" before going over the exercises and format of the workout. A few sub'd strict ring rows for the pullups and someone sub a row for the run (as a result of wearing sandals and not sneakers to train today!!). After working through a few kinks in the workout which was the point of today's test run, everyone gave it their all and the mats were covered in sweat afterwards.

As I was in my office packing up to leave, I overhead one of the girls talking on her cellphone to her boyfriend and said one of the best lines I heard in a while...."Okay I'm no longer angry and mad at you. I just finished working out and now I'm in a good mood."

CrossFit can really be a great stress relief.