Steve's Club Camden

Thank you.

Strength ME:

Power Snatch (1rm) 

Metcon:

AMRAP 10 mins

5 Overhead Squats

7 Burpees

*Strength only day for older kids and conditioning only day for younger kids. 

  

Special thanks to Shane McCann of Bruce Chiropractic Center in Cherry Hill, NJ for volunteering his time and service every Thursday to the members of Steve's Club. Between sports and training, these kids put their body through the ringer everyday. Shane is very experienced and is kind enough to take time from his day to perform soft tissue work and active release techniques on our young athletes. Great to have people like that in the community. 

Open gym (optional training day)

Make-up strength training from Mon or Tues

or...

10-9-8-7-6-5-4-3-2-1

Strict Deadhang Pullups

Pushups

In our current cycle, training days at Steve's Club are on Monday, Tuesday, Thursday and Friday. Wednesday is rest day, open gym or make-up day.  Today 4 athletes showed up to work on individual weaknesses and get in a short WOD. When you give most young kids options to not come or rest, most kids take it. We know if school was optional, very few would attend. But not when it comes to a functional fitness program like CrossFit. Kids aren't forced to attend. They want to attend because they enjoy it. They enjoy being great for a few hours and exercising their body and mind. It's a great feeling leaving the gym knowing they accomplished what only the truly motivated can complete. CrossFit is not for the weak or faint of heart. 

 

Westside comes to Steve's Club.

Power Clean, find you're 1 rep max

Bench Press, find your you're 1 rep max

 

After much research and personal experimentation, I've decided to change our programming up for the more experienced teens at Steve's Club and start using Westside training principles in our training. The linear progression of sets of 5's, 3's and 1's was working very good, but they were also getting bored with it. So in an effort to switch up and shake things up, we're gonna be following a new training protocol here at Steve's Club. On Monday's and Thursday are Dynamic effort (or speed days) and on Tuesday and Friday will be Max Effort days (to test 1 rep max). We will rotate through a variety of lifts to avoid CNS burnout and fatigue and will keep CrossFit WOD's to 2 days a week. The other two day's following the max lift we will address individual weaknesses and skills. The goal is to get everyone stronger to use for life, sports and CrossFit workouts while keeping everyone in good fitness and athletic shape.   

One day....

3 heavy sets of:

Weighted step-ups (left/right/left/right)

Conditioning:

(3) 400 meter row (2 minute rest b/t sets)

 
One day...there will be Steve Clubs all over the country helping young boys and girls get fit while empowering them to be leaders of tomorrow. 

Thanks to CrossFit the fastest fitness movement on Earth, affiliates around the country will step up and offer to do their small part in their local community to make a difference in the lives of these young and determined teens.  

 

"Are you here to take up space or make a difference? The choice is yours"  -Steve

Training a new class of young teens from Urban Promise on fridays at 330pm.

15 minute AMRAP (Teams of 3)

While one person is running, other two complete as many reps as possible before rotating through stations. 

Goblet Squats

Run 200 meter 

DB Shoulder Press 

Camden team hunting down graffiti artists. 

 

"Throw away your book of excuses; it's outdated" -Steve

Fran done heavy and leading from the front.

15-12-9

Thrusters (#95-135)

Weighted Strict Pullups (#15-45)

 

Steve's Club does Heavy Fran

With Tim helping out as a trainer today, I had a chance to train with the boys. I rarely do that but I must admit it was a lot of fun. We all fed off each other to keep the energy and intensity in the room sky high. As a firm believer in leading by example, it was a good way to show the class that the stuff we do is not easy, no matter your experience or fitness level. It is all relative. And if I'm gonna tell them to do stuff that is tough, it is only fair that I'm willing to do myself. 

A good night's sleep.

"Helton"

Three rounds for time of:  (scaled: 2 rounds)

Run 800 meters

50 pound Dumbbell squat cleans,30 reps

30 Burpees

Steve's Club does a CrossFit workout in memory of a fallen soldier

 

I can't stress enough the importance of a good night's sleep. At risk of sounding like a broken record, I reminded the kids today after a hard training session that a good night's sleep is a requirement to getting better in sport, school and life.

Between talking on the phone, playing video games and spending time on the computer (Facebook!), most young kids don't go to bed until after midnight. I know this is true from talking to many of the kids that train at Steve's Club. The implications are huge and kids pay for it in more ways that one. They're thinking (memory), energy levels, health, alertness, and other recovery suffer as a result. Of course, many write it off as "ohh they're young they can sleep on only a few hours of sleep and get through the day with no problem." Not true. 

And for the one's who do sleep on 3-4 hours of sleep and zoom through the day going from one activity to the next...I have news for you!....it will catch up to you. 

Sleep is your best friend. And I don't mean sleep in the afternoon from 3pm to 6pm to get in a full 8 hours of sleep. I mean going to bed before 10pm and getting up early for school. 

Hard work beats raw talent.

6 Rounds for not for time:

6 Strict Deadhang pullups

6 knees to elbows

6 pistols each leg

"We often make excuses based on perceptions of our own ability and its limitations: “I’m not built for that”, “I’m not very good at doing x”, “I could never do that, it’s too difficult”.

The truth is that we don’t do those movements often enough to get good at them. Everyone I know who really excels at something does it whenever they can, practically every day, giving 100 per cent."

Hard work beats raw talent.

Steve's Club in American Fitness

 

 

40/40 Club

Strength: Shoulder Press, 3x5

Metcon: For time:  (goal is sub 10 minutes)

40 Power Snatches (#95)

40 Front Squats (#95)

 

"When you are not practicing, remember, someone somewhere is practicing and when you meet him he will win"  -Ed Macauley