Steve's Club Camden

Actions speak louder than words.

Back Squat 8-6-4

Followed by... 

For Time:
 
15-12-9-6-3
 
Power Cleans (135/95)
Bar Facing Burpees

 

"Pigs on Skates" a great mobility drill to activate tight hips from sitting in a chair all day during school. 

CJ giving Nazar some pointers to perform a proper Power Clean. 

Indexed

Commitment.

3 Rounds of AMRAP 3 Minutes:
 
100m Sprint
10 Single Arm Dumbbell Power Snatch (45/25)
8/4 Pushups
 
1 Minute Rest Between Rounds

"

 

"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit." -- Coach Greg Glassman

I have been thinking a lot lately about the true impact that I have on the young people that come to Steve's Club. Many of them come from similar backgrounds, that is growing up in single parent homes in Camden, one of the poorest and most dangerous cities in the country. Murders, gangs and drugs become a normal part of the everyday scene with little attention given to its consequences on one's standard of living and personal safety. So the attitude goes, "That is just the way it is out here" as the vast majority of people living in Camden must learn how to adapt in order to survive.

Sadly, many become fully accustomed to only what they see and know. 

As an outsider looking in, it is pretty evident that something needs (as well as can) be done to help alleviate the problem to get more people on a path towards self-improvement. This will very likely come from education, personal determination and influence from peers and others in positions of influence.

In order to ignite any progress or improvement, the individual must want to improve in the first place. Whomever said the famous quote "you can lead a horse to water, but you can't make the horse drink it" was a very observant person. That individual needs to genuinely want to get better in life. Even the best program in the world cannot force the biggest bigot to change.

Rather the desire to change must first come within.

Having a goal (a positive and legal one) and constantly striving each and every day to reach that goal is what is necessary to help transform a person from just getting by each day "surviving" in the hood to "driving" oneself down the road of success.

I strongly believe that any having a strong commitment, whether that involves committing to a fitness program like Steve's Club, school, your family or your church a high level of commitment is what is required to be successful in any and every endeavor in life.

Just showing up only when you feel like is not going to cut it. Neither is showing up and giving it 50% effort. 

The best hope for these young people is for them to have a strategy, a goal, a master plan...call it what you want, but our youth need something positive in their lives that require them to fully commit and learn what it takes to help better themselves and ultimately the people around them.

As more Steve's Clubs pop up in other cities across the country, the plan to not only improve but strongly influence a young person's life in a positive way with fitness and health becomes more and more valuable. We're not out to change the world, just one kid at a time. 

FGB6

Front Squats 3-3-3
 
“Diane”
 
21-15-9
 
Deadlift (225/135)
HSPU’s (sub: strict press)

 

A few Steve's Club athletes helping to raise money for Fight Gone Bad 6 held at the Piazza in Northern Liberties section of Philly. Here are their scores:

Kevin A, 212, Push Press

CJ, 232, SDHP

Ralf, 329, Push Press

Frank S, 190 Push Press

Jose, 313 Box Jumps

Gabe R, 176 SDHP

Earn It.

3 Rounds For Time of:
 
400m Run
5 Deadlifts (#185-225/95-135) 
10 Pullups (sub: Strict Ring Rows)

 

 

Hard work, consistency and dedication can have rewards. Steve's Club athletes can earn rewards by accumulating points each day and week. Points can be redeemed at any time. 

POINTS:

Goals Help You Succeed 

1.) Setting your training goals = 2 points (1xmonth)

2.) Setting your nutritional goals = 2 points (1xmonth)

3.) Meeting a training goal = 20 points

4.) Meeting a nutritional goal = 20 points

 

Making Progress Everyday 

1.) New PR (valid for strength or a benchmark WOD, must have your previous PR written in your training journal) = 3 points

2.) Tracking all your meals for 1 week in your journal (all meals for 7 days) = 10 points

 

Showing Up is half the Battle

1.) Perfect Attendance for 1 week (4 days/wk) = 5 points

2.) Perfect Attendance for 2 weeks in a row (4 days/wk) = 15 points

3.) Perfect Attendance for 3 weeks in a row (4 days/wk) = 25 points

4.) Perfect Attendance for 4 weeks in a row (4 days/wk) = 50 points

 

Helping Others is Rewarding 

1.) Helping another SC athlete with homework (at least 30 minutes, must be done at SC before/after class) = 25 points

 

Strong Body, Strong Mind

Report card - A/90-100 = 30 points

                      B/80-90 = 15 points

(Bring in report card, must have name and date on it, within the last month) 

 

Pitching In 

1.) Equipment (spray barbells, pullup bars, surfaces - 1xwk) = 3 points

2.) Trash (Kitchen, bathrooms, offices, gym - 1xwk) = 5 points

 

Representing Steve's Club

1.) Being able to recite the Steve's Club values (only 1 xwk) = 2 points

2.) Bring a friend = 10 points

3.) Write a paragraph on one of the SC values (100 words) = 20 points

4.) Attending a SC/CrossFit/Volunteer event = 10 points

 

Negative Points

1.) Not having your training/nutrition journal = -1 point

2.) Not washing your dishes in the kitchen = -2 points

3.) Putting someone down = -5 points

4.) Negative behavior = -5 points

5.) Profanity = -10 points

 

REWARDS EARNED 

30 points = 1 Paleokrunch Bar or Small PaleoKit

35 points = 1 paleoKit (Large Size, PaleoStix, Cereal)

150 points = $25 Gift Card*

275 points = $50 Gift Card*

500 points $100 Gift Card*

* Choose a gift card to one of the following:  Sports Authority, Dick's Sporting Goods, Modell's, Wegman's, Pathmark or other supermarket that has gift certificates. 

 

 

CrossFit - Steve's Club at the Games.

Thruster 3-3-3
 
Then...
 
500m Row
 
3 Rounds For Time of:
 
100m Farmers Carry (45/25)
50 Air Squats

 

Kevin

Deadlift 2-2-2-2-2 

Followed up:
 
21-15-9:
 
Power Snatch #95/65)
Burpee
400m Run
 

I owe a big shout out to Kevin for his hard work and dedication over the last few months since becoming a member of Steve's Club. Kevin has made tremendous progress since he started and can now perform almost every movement in the gym ranging from rope climbs to handstands to snatches. Kevin shows up everyday to workout and his hard work is definitely showing. He has lost well over 35 lbs since he started and has made drastic improvements in his body composition and overall general fitness and health levels.

I'm really proud of his achievements to date and look forward to watching him continue to work hard in the gym and school to realize his full potential. 

 

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” -MLK

50 Years from Now.

Skillwork:  Kettlebell Swings
 
“Man Handler”
 
4 Rounds of AMRAP 3 Minutes:
 
3 Thrusters (95/65)
6 Box Jumps (24/20)
9 KB Swings (53/35)
 
Rest 1 minute between rounds.

Extra credit: 50 pushups for time. Every time you stop, you must sprint 100 meters. 

50 years from now it will not matter what kind of car you drove, what kind of house you lived in, how much you had in your bank account, or what your clothes looked like. But the world may be a little better because you were important in the life of a child.

 

 

 

 

I always try to listen.

Strength: Power Clean – 2 Reps on the minute for 10 minutes @ 75%
 
Conditioning: – 8 Rounds For Max Reps:
 
20 Seconds Push Press (75/55)
10 Seconds Rest
20 Seconds Alternating Jumping Lunges
10 Seconds Rest

 

Tell me something that is important to you and your experience at Steve’s Club and CrossFit.  

One thing I feel that is very important to me is God and doing what’s right.  Many times I can feel that something is needed in my life and with God, Steve’s Club, CrossFit, and my family, everything feels complete.  Sometimes I would have to fast, and by having the nutrition I learned in Steve’s Club it helps a lot.  My life can now easily be put in 3 words - focused, motivated, listener.  I’m focused in one way because I stay on track with what I have to do, whether it’s learning a technique in the gym or keep going to school.  Motivated because I now go after the things I need without doubting myself anymore.  And as a listener, I now have so much advice in my life I can write a book.  Whether it was coming from my family, Steve’s Club, or a stranger, I always try to listen. - Jose Santiago, Steve's Club athlete

 

Become legendary.

Push Jerk 1-1-1-1

Then...

For Time:

10-8-6-4-2
DB Thrusters (45/25)
2-4-6-8-10
Lateral Burpees (over parallettes)

Complete 10 DB Thrusters, then 2 Lateral Burpees.  8 DB Thrusters, 4 Lateral Burpees.  6 DB Thrusters, 6 Lateral Burpees...

 

Dealing with kids, I have heard every excuse in the book regarding why a lift was not completed or why 100% effort was not given in a workout when there is no reason for failure. Of course, the first question I always ask, is what happened?  Most of the time, I get back a very lame excuse like "I don't know...the bar just didn't move as planned". After showing a look of disappointment and voice of encouragement to get after it again (and correcting any technical issues), most athletes get the 2nd attempt. 

Failure on the first attempt is usually a result of under confidence. It is that simple. Sometimes it is a technical issue like poor foot positioning or poor timing of the movement...but 8 out of 10 times it is due to not believing in one's own ability. 

One of the most effective ways to build confidence is through lots of hard work and laser like focus during practice.

The kids that recognize this simple equation are the ones that excel and destined for future success. 

Michael Jordan realized this at an early age and look where it got him.

 

Maybe it's my fault.

Maybe I let you to believe it was easy, when it wasn't.

Maybe I made you think my highlights started at the free throw line, and not at the gym.

Maybe I made you think that every shot I took, was a game winner.

That my game was built on flash, and not fire.

Maybe it's my fault that you didn't see that failure gave you strength.That my pain, was my motivation.

Maybe I led you to believe that basketball was a God-given gift, and not something I worked for every single day of my life.

Maybe I destroyed the game.

Or maybe, you're just making excuses.

Become legendary.

 

Jim Rohn on Circle of Influence

Perform 2 squat cleans on the minute for 10 minutes @ 75% of 1 rep max

Then... 

3 Rounds For Time of:
 
5 Muscleups
10 Med Ball Situps
50 Air Squats

The following comes from a book by Jim Rohn and I think it includes some great thoughts for coaches, players and people in general.  

Here is what Jim Rohn had to say about it:

The people with whom we choose to associate are a major source of what we know and how we feel. There are three major questions which those in search of a better life must constantly ask themselves:

Question #1: Who am I around?
It pays to take a survey once in a while of those people who touch our lives on a daily basis and to mentally weigh the effect these members of our inner circle might be having on us. What reputation do they have with those who are productive, knowledgeable and respectful? What is the level of their own past accomplishments? What is the depth of their knowledge? Do they understand the value and importance of attitude, goals and personal development?

Those who can reach us and affect us on a daily basis should inspire us, not spread the seeds of doubt and dissent with their pessimism, complaining and ridicule of others. Maintaining a positive attitude in the face of life’s challenges is difficult enough without this kind of influence in our lives.

Question #2: What effect are they having?
That’s a legitimate question. Where do they have us going? How have they got us talking? What have they got us thinking, reading and doing? What influence are they having on our ability to perform well and to grow, and to feel good about what we are doing? Most important of all—what do they have us becoming?

It is easy to let the wrong people slip into our lives. That is why we must take a close look at this circle of influence.

In an effort to protect ourselves from the wrong influences, we may be forced to walk away from people we have known for many years in order to develop more positive and motivating friendships.

Question #3: Is that acceptable?
Sometimes it is helpful to remember that it is not just our attitude that we are attempting to protect and nurture, but the future well-being of others as well. If we are strong, we can help others to change and to improve their lives.

In order to protect our better future we must have the courage to disassociate whenever necessary. That may not be an easy choice, but it may be a necessary one.

Like failure, influence is subtle. We would never allow someone to deliberately push us off the course we have set for ourselves. But if we are not careful, we might inadvertently permit someone to nudge us in the wrong direction a little each day.

Disassociation is not something to be treated lightly. It must be done carefully and thoughtfully. But if we are sincere about changing ourselves and designing a better future, we are obligated to distance ourselves from those who are having the wrong effect on us. The price of not doing it is simply too enormous.

From "The Five Major Pieces to the Life Puzzle" by Jim Rohn