Steve's Club Camden

Disappointment.

Partner WOD – 10 Minute AMRAP:
 
6 Heavy DB Presses
Row For Calories
 
One partner starts on press, one on the rower.  Switch stations once athlete 1 has completed 6 presses.  Score is total calories rowed plus total number of presses.

CJ enjoying some extra tasty beef jerky...

“We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment.” 
-Jim Rohn

"Olympian Kendrick Farris believes in Steve's Club" by Patrick Cummings of Again Faster

Compete.

Strength:  Back Squats, 3x5
 
AMRAP 10 minutes:
 
5 Wall Climbs
10 Situps (Strict butterfly)
10 Burpees

The Sport of CrossFit is growing at rapid speed. Athletes from all over the world are competing in CrossFit events held around the globe to find the fittest men and women on Earth. As one can imagine, competition is quite stiff and athletes are dueling it out to make it to the next round with the big goal of qualifying through to the CrossFit Games held at the Home Depot Center in Carson, CA in July. 

Reebok is the headline sponsor of CrossFit nowadays and it is only a matter of time before the Sport of CrossFit explodes and spills out to the masses. Before we know it, more and more athletes will enter the competition to earn the title fittest man or woman on Earth. 

As the Sport of CrossFit continues to grow so will the number of individuals doing CrossFit on their own, at a globo gym or at their local CF affiliate. It is a magical thing as more and more folks rediscover what fitness means and the strong power of community and support.

Although a bit more quiet than the notable achievements of the athletes competing in the CrossFit Games, hundreds of thousands of CrossFitters from near and far are hitting the WODs everyday, learning new exercises, refining technique, meeting friends, and making every effort to reach their own potential while striving to unravel the best within themselves.

Many are flying under the radar putting up respectable times and scores and most importantly beating their previous best performance. These individuals are continually improving and getting better each and everyday competing against themselves and the community they are a part of.

It is a wonderful notion once you realize it. You can compete against yourself for the rest of your life and you always leave something on the table, in a constant effort to better your previous performance.

For some athletes, beating Graham Homberg or Kristen Clever in a workout is the only goal, while for other athletes, setting a PR (personal record) and beating a previous best is what keeps them coming back for more and in the fitness game for the long haul. 

Whether your goal is to compete against your self or against others, either way, you win when make the decision to compete.  

 

I got this.

21-15-9 for time:

Deadlifts (#275) 

Box Jump (30 inches)

I hear countless stories everyday from the kids that would cause serious ulcers for most people living outside the confines of the city of Camden, NJ. But only knowing the world around them, most of the kids have a built-in protective bubble to guard themselves from the despair, chaos and destruction that is a regular part of everyday life there.

When it comes time to hit a challenging workout at Steve's Club that is destined to make the fittest person alive very uncomfortable, the kids show no sign of fear or ounce of doubt that they will not come out on top and successfully complete the task at hand. 

This is in stark comparison to the adults at CrossFit Tribe that train under the same roof, whom walk in circles, make negative comments, run to the bathroom 2 seconds before the clock starts, and other obvious cues that they are clearly not looking forward to jumping on the pain train of the workout.

Of course we know being fearless as a youngster is not always a good thing and can cause individuals to make very poor decisions. However, in the case where these kids use their protective powers in positive ways to push forward despite what challenge or obstacle stands in front...it gives them a very powerful tool in life. 

 

 

 

Effort is more important than the outcome.

Strength:  Front Squat 3x5
 
5 Rounds For Time of:
 
400m Run
12 Ring Pushups (or 15 Regular Pushups)

Today one of the kids came up to me after class and said "steve, I'm really sorry for not doing good today on the workout. I promise to do better next time." I responded with, "Did you give 100% today? If so, then you should be very proud of your performance and walk away with your head held high"

As long as an athlete gives me 100% effort and I literally mean he or she gives everything they have, the outcome is less important. We cannot always control the results, only the effort. 

Here is a good quote on the subject that I always enjoyed:

“There is no such thing as failure to the person who makes the effort to do the best they could do. It’s like character and reputation. You’re the only one that knows your character. Your reputation is what others perceive you to be. Character is far more important. For example, I think you can be successful and be outscored in a game. I think you can be unsuccessful when you outscore an opponent. You know, it’s sort of like my definition of success; it’s peace of mind, and without peace of mind, I don’t think we have much.” -John Wooden

What Drives You?

5 Rounds For Time of:
 
10 Toes to Bar
10 DB Hang Squat Clean (45/25)
20 Double Unders

I'm always interested in discovering what drives people to succeed. Today in the gym, one of the kids looked at me in the eyes and said with a tremble in his voice, "My goal is to be an air traffic controller in the Air Force. That is why I want to workout here." I saw the fire in this kid's eyes and it gave me the chills. Although he was only 14 yrs old, you could tell by the tone of his voice and the look on his face how determined he was to fulfill his dream to join the Air Force one day. 

What drives you?

Staying Power.

Strength:  Back Squat 1-1-1-1-1 (Work up to a 1rm)
 
“Jackie” 
 
1000M Row or 1000M Run
50 Thrusters (45lbs)
30 Pullups

 

 

“Burning desire to be or do something gives us staying power - a reason to get up every morning or to pick ourselves up and start in again after a disappointment.”

-Marsha Sinetar

Steve's Club 2011 Beat the Streets Fundraiser is a major success!

Great turnout in Camden,NJ for our annual Beat the Streets Fundraiser. Thanks to all those who came out to make it such a great day.

Over 30 CrossFit Affliates across the country also did the WOD to help us bring CrossFit to at-risk youth in more cities across America. Such overwhelming support from the CrossFit Community. We're so proud to be a part of it. 

 

SC athletes Ralf and Jose with James Hobart and Reebok One trainers Denise Thomas and Austin Malleolo.

Olympian Oly Lifter Kendrick Farris coaching Justin and Brandon through the workout. 

Kendrick putting his explosive powers to the test with a max height box jump. 

Thursday 5/12

12-9-6-3 Not For Time of:
 
Front Squats (135/95)
Pullups (CTB) (sub: ring rows)
HSPU's (sub: db presses)

‎

 

“The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way.” 
-Robert Kiyosaki

Start NOW!

Partner WOD: 
 
12 Minutes Not For Time of:
 
Overhead Squats (95/65)
15 Farmers Carry Walking Lunges (45/25)
 
One partner does as many OH squats as possible while the other partner completes walking lunges and then switch.

 

Justin does back squats as a sub for overhead squats since his shoulder has been bothering lately.

Stop putting it off and start NOW. Not tomorrow or another day, but NOW. 

Take the first step and do something. NOW is the time. 

Hurry, time is running out.