Steve's Club Camden

Squabble.

Strength:  Snatch Grip Deadlift 2-2-2-2-2-2

Metcon – For Time:

10 Manmakers (45/25)
20 Pistols
30 Wallballs (20/14)
40 KB Swings (53/35)
50 Double Unders

It doesn't take long before gossip gets back to me. If someone gets in trouble with the law, I inevitably find out. Word spreads fast in our very very micro community. Last week it was brought to my attention that 2 highly committed Steve's Club athletes were not talking to each other over some issues with an ex-girlfriend. One kid started dating the other kids ex-girlfriend or something like that. Basically, the squabble had zero merit and the two were upset with one another for no good reason. These are two kids that regularly train together and have become pretty close friends as a result of the bonds that form from participating in a fitness program like CrossFit. 

So what did I do to settle the feud and restore peace?  I required both of them to meet face to face and talk through their issues like men should do. Rather than wait til the whole thing snowballed and spirals out of control, I told them both that I expected them to work it out and settle matters in a mature way if they wished continueing to train at Steve's Club and being a part of our gym. 

Unforunately, these small quarrels as such among youth all too often lead to fist fights and destruction of close friendships when most of the time it simply can be resolved before the problem escalates into something more than it should. I sure wasn't going to let this happen under my watchful eye between two promising SC athletes, especially when I knew no "real" issues existed in the first place. 

While they are still working out their issues (or beefs as it is know on the street), I think the learned a valuable lesson here which is to 'talk and work it out' rather than let it build it and wait for it to turn into physical altercation.  

10 Tips for Building a Great Brand in the CrossFit Community.

Strength:  Handstand Pushup – 1 rep on the minute for 8 minutes (highest level of difficulty)

Metcon – 10 minute AMRAP:

3 Front Squats (185/115)
10 Box Jumps (24/20)

EC:  3 x max rep deadhang pullups, 1 minute rest after each completed set.

10 Tips for Building a Great Brand in the CrossFit Community by Steve Liberati, creator of PaleoKits. 

As one of the fastest-growing fitness movements in the United States – going from 18 gyms in 2005 to more than 3,000 gyms to date – CrossFit has become one of the premier modalities in today’s fitness industry. Originally designed for military special-force ops and law enforcement officers, CrossFit is now changing the lives of everyone from stay-at-home moms to teenagers, retirees and former triathletes.  

Last year, the CrossFit Games welcomed over 30,000 spectators to the Home Depot Center in Carson, California. The purpose of the Games? To find “The Fittest on Earth.” Several days of grueling workouts and extraordinary feats of strength succeeded in separating the “good” from the “great,” and the years to come will only see greater athleticism displayed as this movement continues to expand.

With Reebok as the title sponsor, the exponential growth of the CrossFit brand is virtually guaranteed. Viktoria Wallner, VP of brand marketing communications at Reebok, says the aim of the CrossFit-Reebok partnership is to make CrossFit even more accessible to its target market, rather than taking it fully “mainstream.” This plan fits perfectly with the counter-culture vibe of the CrossFit movement itself.

Active in social media and hungry for the latest and greatest product or service designed to enhance their fitness-oriented lifestyle, CrossFitters are now perceived as the ideal “niche” market for many budding entrepreneurs. As CrossFit continues to grow at a rapid rate, droves of companies and individuals will continue to emerge with the intent of capitalizing on this tight-knit community of fitness enthusiasts, many of whom are thought to have “disposable income.”

You may have come up with your own million-dollar, CrossFit-centric idea in the fog of a post-WOD coma (hey, we’ve been there!) But before you take a second mortgage out on your house, here are some tips to follow for building a great, purposeful, powerful brand in the CrossFit community (or an any industry, for that matter).

1.) First and foremost – don’t fake it.  If you’re confident you have a product that will help CrossFitters, and you’re passionate about its development, take a cue from the CrossFit model – build support from within. If you haven’t already, join a box; get active in that box; learn from and contribute to the online conversation (whether via the message boards or your own blog); and when you feel the time is right (and you’ll know when that is), solicit help from other CrossFitters to help build and support your vision. The biggest mistake you could make is to try to market to a community you aren’t truly active in.

2.) Don’t oversell it. If your plan is to market a post-workout recovery drink to help optimize a CrossFitter’s performance, don’t make crazy, over-the-top claims. It’s not likely that your drink will improve an athlete’s Fran time by 3 minutes (unless your drink was formulated in Balco Labs and endorsed by Barry Bonds – no thanks!) but that’s all right! Developing a product that adds even the slightest edge to an athlete’s performance and nutritional profile is, for most athletes, worth the investment.  This is a community that’s always seeking new ways to optimize performance – and if your product is legitimate, the edge it offers will be appreciated.

3.) Be original. Create your own product or service and give it your own distinct style and personality. Don’t try to fit your brand image in to what you perceive the community “wants.” That’s not authentic.  Likewise, make sure your business concept isn’t already being utilized by another company within your niche. A thriving concept is tempting to try and duplicate, but it’s rare for a new company to build a loyal brand of followers or create a profitable and highly reputable company when the trail has already been blazed. Create your own path!

4.) Make a great product or service.  Facebook advertising makes it easy and relatively cheap to put your new product or service in front of the target market of your dreams. But is your product truly word-of-mouth worthy? More importantly, is it “mouse-worthy?”  To find out whether your company is worth the mouse click, ask yourself: Is the quality of your product – and your confidence in it – great enough that you could build an audience of raving customers without spending a dime on advertising?  CrossFit is a grass-roots fitness program that grew online – mostly through word-of-mouth and mouse.  If your product or service is truly remarkable in the eyes of CrossFitters, and you’ve paid attention item #1 on this list, it will spread like wildfire throughout the community without you having to blow your budget on advertising – and you’ll have more money for startup costs and for investing back into your business!  

5.) When the time comes, hire a great Branding firm. While you can save some money initially by designing your own logo and building your own website, this is not where you want to hold back when the time comes for the next phase of brand-building (again, you’ll know when this time comes). Don’t expect a stock image to do the job of a custom logo! To properly brand your product or service, and to really bring your creative idea to life, you’ll need the right look and feel. This is where a great branding firm comes into play. (We hired White Penny from Haddonfield, NJ and we can’t recommend their work enough.)

6.) Be passionate. You need to love what you do and strongly believe in what you are trying to sell. If you don’t absolutely love it, don’t expect others to love it for you. Passion is what will keep you working on your brand far into the night after a long day of work. Doing it for the love will transcend any amount of monetary reward, and this enthusiasm will become evident in your work and your voice. When you find others just as passionate to share in your mission, you’re well on your way to building a powerful brand.

7.) Don’t cut corners.  When a great idea hits, it’s natural to worry that someone else might introduce your awesome idea before you do. This is normal – but it’s not a reason to cut corners and approve unfinished work. It’s true that you may only get one chance to make an impression, and you want to sell someone on their first experience with you. Take your time and do it right!

8.) Don’t make hasty decisions.  This is a reflection of item #7. Despite how great you might think your idea is at that first moment of inspiration, there is a good chance you might change your opinion the very next day. Think matters through, and gather as much feedback as possible before “pulling the trigger.” Be willing to consider all advice objectively. Again, think it through. A good rule of thumb is to sit on your idea for at least 2 days before making a final decision.

9.) Go solo.  Although at first you’ll need to solicit help from your box, your training partners, your regional CrossFit community and your close professional networks and contacts, please don’t start your business venture with a friend or family member. These partnerships rarely work – and more often that not, they cause your relationships to suffer.

10.) Build alliances.  Teamwork is name of the game, and it’s part & parcel to your success. Participate in regional events. Support a cause you’re passionate about. Plug other companies you like (those doing great work) and watch the love come right back to you.  

 

 

Adversity

Strength:  Weighted Pull-up – 1 rep on the minute for 8 minutes (weighted/deadhang/band assisted)

Metcon – 10 Rounds For Time:

5 Ring Dips (3w)
10 Situps
20 Double Unders

The following comes from a book I've just started to read (and enjoying it greatly) by Ken Rolf titled "Your Greatest Victory:"

“I can honestly say, from the bottom of my heart, I have never had a crisis in my life or a setback thatʼs not made me stronger, and itʼs turned out to be a positive thing in my life -- if I reacted positively to it. And many times I feel that the adversity and the setbacks that you experience are preparing you for something bigger and better, so when you get in that situation, or even a tougher one in the future, youʼll be able to handle it.”

—Lou Holtz 
   
Great read for coaches - http://www.yourgreatestvictory.com/

 

Check it out: 

Paleo Pals by Sarah Fragoso

Energy

Strength:  Power Clean 1 rep on the minute for 8 minutes @ 80%

Metcon – 5 Rounds For Time:

12 Wallballs
12 Toes to Bar

“Our energy is in proportion to the resistance it meets. We attempt nothing great but from a sense of the difficulties we have to encounter; we persevere in nothing great but from a pride in overcoming them."

-William Hazlitt

Leaders of tomorrow.

Strength:  Push Press 1-1-1-1-1

Metcon – AMRAP 8 Minutes:

5 Hang Squat Snatch (95/65)
10 Box Jumps (24/20)
100m Run

EC:  6×30 second plank hold

Sometimes you just need to put kids in leadership roles and get the #$#% out of the way. That is exactly what I did today. I selected 3 SC athletes today who have shown strong committment to the program over last few months and who all fully grasp the standards of all the movements in CrossFit. Without any notice, I politely told the three of them that they were running class today. Rather than hold their hand and baby them through their first coaching experience, I gave them full reign to teach the class on their own. I went to the back of the room and stood out of their way.

After calming everyone down and taking control of the room, Danny, CJ and Kevin all went through the warm-up with the class before explaining the task at hand and demonstrating each of the movements to be performed in the workout. Depsite a little pre-workout party of everyone getting all hyped up and loud, they regained control and demanded everyone's attention. Then each athlete was asked to set up their own individual station which included a pylo box and a bar (or a dumbell). 

The workout went smooth and the aftermath showed everyone layed out on the floor after giving the workout everything they had left in them (see pic above of Justin). 

It was impressive to see Danny, CJ and Kevin all step up and take charge of the class. I could also tell they all felt a little taller afterwards and more confident as a result of this experience. 

SCNP Local Clubs: Exercising body, mind and spirit.

Strength:  Front Squat 1 Rep Max

Metcon – For Time:

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

KB Swings (53/35)
Pullups 

Via Steve's Club National Program blog:

'Sports has to be the most convergent of all human activities because athletes know that there is no fundamental difference between body, mind, and spirit. To be truly great, an athlete must develop all three together, exercise them all together, and bring the strength of all of them to bear on the contest. Only then is greatness possible, and only then does victory have universal meaning because it reflects the fullness and richness of the human heart."
Muhammad Ali

Steve’s Club National Program understands that a kid’s personal development rests not just on the development of strength through Sport, but – as Ali put it – it’s about the development of body, mind and spirit. When we do our job right, we’re exercising “all three together.”

Steve’s Club National Program has several local clubs that are dedicated to that idea, and we want to recognize their great work.

The Girard Academic Movement Program
South Philadelphia, PA
http://themovementprogram.com/

This Local Club was started by Brian Terpak, a teacher at the Girard Academic Music Program, a magnet school in South Philadelphia. He’s a Crossfit L1 trainer with additional certs in Olympic lifting and Mobility, and has built his program using the school cafeteria space, where he trains a group of kids after school.

Brian uses “the principles of CrossFit to inspire and invigorate the bodies and minds” of his students. What his program is all about:

“We move to build. We build muscles and invigorate spirits. We build dreams and conquer nightmares. We build community and develop selflessness. We build faith and abandon despair. We are The Movement Program.”

 

Covington Youth Strength and Conditioning
Covington, KY
http://www.facebook.com/pages/Covington-Youth-Strength-and-Conditioning/241765949218939

This Local Club, spearheaded by Laura Cook of CrossFit Covington, started with an open house back in November to get the community involved.

Laura says of the program, “The community not only acts as a positive support but provides youth with role models, and guidance. As an affiliate we are very excited to share our passion for fitness with youth and watch as this program positively effects one youth at a time...”

It’s truly amazing to see our National Program thrive in so many different parts of the country. Those who have been inspired to start Local Clubs are uniquely acquainted with the needs and challenges of the kids they serve, and are able to address those needs with a perceptive and willing spirit while helping kids to develop in body, mind and spirit.

For information on starting your own Local Club, see our Local Clubs page!

 

Hand up, not a hand out.

Strength:  Weighted Pullup 1-1-1-1-1

Metcon – 3 Rounds For Time:

50 Double Unders
10 DB Push Press (#45)
20 Reverse Lunges

Danny is 14 yrs old, weighs 130 lbs, has been doing CrossFit for just over 1 year! (video below)

 

"There ain't no such thing as a free lunch"

Even if something appears to be free there is always a cost to the person or society as a whole even though that cost may be hidden or distributed. For example, a bar offering a free lunch to patrons will likely charge more for its drinks. Individual or a groups can also get a free lunch from a public good (i.e. national defense, welfare), but of course we know someone has to pay the cost of producing these benefits.

In other words, if somone gets something at no cost, somebody else ends up paying for it. If there appears to be no direct cost to any single individual, a cost always comes to society. 

I have a major issue when someone exploits chances to get something for free. This bothers me a great deal. Another name for this person is a free loader, a mooch or a free rider. These people have no problem living off of other people's lives, rarely pay for stuff and never pay people back. They expect things for free and think they should get everything on a silver platter without earning it. Anyone who falls into this class by taking advantage of people or systems are lazy, worthless bums in my opinion.

The only time something is truly free is when it has no value. 

"More government is not what is needed to fix what is wrong with the inner-cities and urban plight. Through action of individuals with the heart and fortitude to bring change to a handful of people, entire neighborhoods can be transformed. This goes to the heart of the matter. Teach the individuals in that community how to succeed and give them a hand up, not a hand out. Start with the youth and they will lead the masses. With the youth of Camden, NJ., Steve is doing just that. CrossFit is the perfect tool. Smoke your Brain, Heart and Body... come out stronger."   Joey Powell, CrossFitter

Every youth needs a role model.

Strength:  Overhead Squat 3 Reps on the minute for 8 minutes @ 50%

Metcon – AMRAP 12 Minutes:

5 SDHP (95/65)
10 Box Jumps (24/20)
1 Rope Climb

Young people need role models. It is that simple and straightforward. Hopefully "Mom" and/or "Dad" acts as the role model(s) for his child but sadly that does not always happen. There are many deadbeat dads (and moms) out there whom are too busy or could care less to take an active interest in their child's life. This is a tradegy and largely contributes, in my opinion, to many of the issues in society today caused by those screwed up and mentally disturbed individuals that make it their calling to committ crimes and treat others like dirt.

When there is a void in the family unit growing up, the chances of issues arising in the child's life greatly increases down the road. In other words, when young kids don't get the proper love and care they need, strange things happen later in life in an effort to release their anger and frustration. 

For the unfortunate kids that don't have a role model in their family household, these same kids turn to outside sources to find one. For most kids, this is usually a professional athlete, rap star, a peer, an older friend/kid or in the worst case a gang leader who appears on the surface to have it all.

I think everyone can agree the best role models for our youth are parents, teachers, coaches, older siblings, and successful leaders in the community.  

The goal of every adult should be to be a great role model to younger kids and especially our own children. If we fail at this, there is little hope for our youth of the future. 

Steve's Club Camden and KOP joins CrossFit Kandahar on MLK Day

HERO WOD “Jack”

As many rounds as possible in 20 minutes:
10 push presses (115lbs)
10 kettlebell swings (55lbs)
10 box jumps (24″)

We did a group workout today bringing together the kids from Steve's Club King Of Prussia and Steve's Club Camden. The workout was skyped/telecasted to troops in Kandahar, Afganistan who did the workout along with us (It was 11pm in Afghanistan). After the workout the kids wrote letters and we will send it all in a care package. We also sent - per their request -a most needed set of supplies gym chalk, PaleoKits, etc. Such a memorable event! 

“The saving of our world from pending doom will come, not through the complacent adjustment of the conforming majority, but through the creative maladjustment of a nonconforming minority.” - Martin Luther King, Jr. 

Play well with others.

Strength:  Press 5×3

Metcon – 3 Rounds For NOT FOR TIME:

5 Muscle-ups/Strict Deadhangs
20 Push Press (#25/15)
10 Pistols

Learning to play well with others on the school playground is a highly underrated real world skill for youngsters. Go to most grade schools during recess and you'll witness a complete grab bag of kiddies with a mix of personalities. You'll find the whiner, the athletic kid, the selfish kid, the funny kid, the smart kid, the nice kid, the kid that loves to hug and kiss everyone and of course the big bad bully. Of course, I'm over generalizing here but you get the point. 

I will go out on a limb here and say that the kids whom play most well together and those most cordial on the playground are usually the ones likely to be most successful later in the life. Indeed I have no proof or numbers to back up my bold statement, but I do strongly believe that learning to play well with others early in life proves to be a highly useful quality for those wishing to maintain successful careers and healthy relationships with co-workers, family and friends. 

As an employer, I would much rather hire a person with average intelligence who gets along great with others rather than a super smart, bull headed individual whom believes he or she is always right and can never do any wrong.  Despite how talented or smart that person may be, the major flaw of not working well with others can be very difficult to overcome and become a big enough downfall as to bring down the entire company. 

Since many of the kids who train at Steve's Club share the common bond of working out together, there is a strong sense of community between our walls that encourages everyone to be friends while they share their hearts and souls with one another battling through workouts some days which seem insurmountable at the start.