Steve's Club Camden

Symbol of American Perseverance.

Strength:  Press 2-2-2-2-2

Metcon – 3 Rounds For Time:

400m Run
10 Deadlifts (225/135)
10 Lateral Burpees

*Scale up to (275/155) only if all reps can be done unbroken at RX weight
*15 Minute CAP

Freedom Tower now NYC's tallest skyscraper 

Love this story. Over 10 years ago the World Trade Center was brought down by a terrorist attack which killed thousands of innocent people and put a dent in our national security. The attack occured on Sept 11 (9/11) and will go down in the history books as one of the most devasting terrorist attacks ever on US soil. It was a very sad day for many Americans (and non Americans) and the effects still linger today. 

In classic American fashion, the building that was knocked down was resurrected and is now completely finished holding the title of the tallest building in NYC and likely will one day be the tallest building the world. 

As Americans perservence and hard work is in our blood and part of our fabric. One particular quote in the article jumped out at me:

"Destruction is easy. Any determined idiot can do it. Building is hard work but infinitely more interesting. It is an expression of faith in the future."

I think this applies nicely to humans as well. It is easy to knock others or yourself down, but takes great work and continuous committment to the goal to build greatness. 

 

 

Inner fears.

For Time:

1000m Row

Immediately Followed By:

4 Rounds of:

25 Air Squats
10 Hang Power Cleans (135/95)

*18 Minute Cap – If WOD is completed before 18 minutes, complete as many 200m sprints as possible with remaining time.

Here is what Jim Rohn had to say about our inner fears:

We are not born with courage, but neither are we born with fear. Maybe some of our fears are brought on by your own experiences, by what someone has told you, by what you've read in the papers. Some fears are valid, like walking alone in a bad part of town at two o'clock in the morning. But once you learn to avoid that situation, you won't need to live in fear of it.

Fears, even the most basic ones, can totally destroy our ambitions. Fear can destroy fortunes. Fear can destroy relationships. Fear, if left unchecked, can destroy our lives. Fear is one of the many enemies lurking inside us. 

Let me tell you about five of the other enemies we face from within. The first enemy that you've got to destroy before it destroys you is indifference. What a tragic disease this is. "Ho-hum, let it slide. I'll just drift along." Here's one problem with drifting: you can't drift your way to the top of the mountain.

The second enemy we face is indecision. Indecision is the thief of opportunity and enterprise. It will steal your chances for a better future. Take a sword to this enemy.
  
The third enemy inside is doubt. Sure, there's room for healthy skepticism. You can't believe everything. But you also can't let doubt take over. Many people doubt the past, doubt the future, doubt each other, doubt the government, doubt the possibilities and doubt the opportunities. Worst of all, they doubt themselves. I'm telling you, doubt will destroy your life and your chances of success. It will empty both your bank account and your heart. Doubt is an enemy. Go after it. Get rid of it. 

The fourth enemy within is worry. We've all got to worry some. Just don't let it conquer you. Instead, let it alarm you. Worry can be useful. If you step off the curb in New York City and a taxi is coming, you've got to worry. But you can't let worry loose like a mad dog that drives you into a small corner. Here's what you've got to do with your worries: drive them into a small corner. Whatever is out to get you, you've got to get it. Whatever is pushing on you, you've got to push back.

The fifth interior enemy is over-caution. It is the timid approach to life. Timidity is not a virtue; it's an illness. If you let it go, it'll conquer you. Timid people don't get promoted. They don't advance and grow and become powerful in the marketplace. You've got to avoid over-caution.

Do battle with the enemy. Do battle with your fears. Build your courage to fight what's holding you back, what's keeping you from your goals and dreams. Be courageous in your life and in your pursuit of the things you want and the person you want to become.

Overcoming Adversity.

For Time:

9 Thrusters (135/95)
50 Double Unders
7 Thrusters (135/95)
50 Double Unders
5 Thrusters (135/95)
50 Double Unders

* Rest 5 Minutes

AMRAP 5 Minutes:

3 Burpees
6 KB SDHP (70/53)
100m Sprint

Adversity, and perseverance and all these things can shape you. They can give you a value and a self-esteem that is priceless. -Scott Hamilton

I have a lot of respect for the kids that train at Steve's Club. They show up and work out. Despite the challenges they face on a daily basis, they don't carry around it around with them. They leave it behind and move forward. This is what overcoming adversity is all about. Not giving up and quitting which is the easy thing to do when things don't go one's way. These are the type of kids that succeed in life. The ones that overcome obtacles and let nothing or no body stand in their way. I'm proud to have the opportunity to coach these kids and look forward to seeing what the future holds for them.  

 

 

 

Your Attitude is the Difference Maker.

Strength:  Weighted Pullups 5-5-5-5-5

Metcon – 8 Minute AMRAP:

5 Hang DB Power Snatches (45/25
10 KB Swings (53/35)

Followed by:  3 x Max L-Sit

The Mind is its own place, and it itself

Can make a heav’n of hell, a hell of heav’n.

Your attitude has a profound influence on how you see

the world—and thus on the way you live out your life.

Attitude is important. It is so important that it truly

is the difference maker. It isn’t everything, but it is one

thing that can make a difference in your life.

-Poet John Milton

 

Parents

Strength:  Front Squat – 5-5-5-5

Metcon:

AMRAP 3 Minutes:

1 Pullup
1 Toes to Bar
2 Pullups
2 Toes to Bar

* Continue to increase each movement by 1 rep until time expires

AMRAP 2 Minutes:

Burpee Box Jumps (24/20)

AMRAP 3 Minutes:

100m Sprint
20 Double Unders

*Rest 1 minute between AMRAPS

“Most parents would rather see their child make the All-State team rather than their team win the state championship.” -Don Meyer

Steve's Club at Crossfit Virtuosity

Strength: Power Cleans 2-2-2-2-2

Metcon: 3 Rounds for tme:

400 meter Run

10 Deadlifts (#225)

10 Pushups

 

Diva leading from the front teaching today's class!

Happiness

10 min AMRAP

5 DB Thrusters (#45)

200 meter SPRINT

10 One-Arm DB Power Snatches (#45)

Almost every kid I know wants to grow up and be rich. The thinking goes, if I'm rich I can do and buy anything I want and as a result will live a very happy life. Afterall is it the quintessential "American Dream." A big house, nice cars, nice family, lots of money in the bank, vacations, travel, fine dining, a beach house....it doesn't get much better than that....so they say. 

....or does it?  While these are all nice "things" to have and with enough hard work, preservance and some luck many people have the priviledge to afford these luxuries in life, but let's understand all these material possessions do not guarantee one's happiness. There are many rich people in the world who are quite unhappy and depressed in their lives. Just turn on the nightly news and witness all the rich celebrities going through divorces, drug problems and a bunch of other issues. 

What guarantees one's happiness better than anything else is having a sense of purpose here on Earth and contributing to this world in some positive way or another. This could mean being a coach, a scientist, a teacher, a hot dog vendor, a janitor...no matter what you do just have a sense of worth and satisfaction to know you are helping someone or something in one way or another. I think this is really one of the biggest driving factors to truly living a happy and fullfilling life.  

Another determinant to being truly happy is to surround yourself with people you like to be around and spend a lot of time with family and friends who truly care about you. 

Pursue your passion rigorously, love your family and friends...and the rewards of your labor are only bonus checks (not to be counted on for your happiness) and you will be on the path to true bliss. 

Think before you act.

Strength:  Jerk 3-3-3-3-3

Metcon: 5 Rounds For Time:

3 Front Squats (185/135)
100m Plate Carry (45/25)

Followed by:  2 Minutes Max Rep Double Unders

On Feb 26th, George Zimmerman, 28, a white Hispanic neighborhood watch captain, shot and killed Trayvon Martin, a black unarmed Maimi 17-year old after following him for several minutes. The news made national headlines around the world. 

Despite the hoopla surrounding the shooting case, a young boy was killed. Trayvon was only 17 years old with so many bright years ahead of him before his life is ended unexpectedly by an individual with little respect for himself and little respect for human life. 

Since I'm not a sociologist, I won't tell you whether he this murder was premediated or some people are natural born killers but I do know that Zimmerman made a life altering decision that not only would affect his life but take the life of someone else.

Think about that for a minute. It all came down to one decision. He was not under attack and did not act in self defensive. Zimmerman made a quick decision in his mind to pull the trigger and kill the young man.

We won't ever know what exactly went on in his mind before he pulled the trigger, but he made the decision to kill. No one else pulled the trigger for him and the gun sure didn't go off on its own.

As I am constantly preaching to the athletes of Steve's Club, Think Before You Act. 

Woody Hayes: Paying it Forward

3 Rounds For Time:

400m Run
15 Thrusters (95/65)
15 Pushups

On March 14, 1986, just less than a year before his death, Woody Hayes delivered the commencement address at Ohio State. These excerpts were published in "Woody Hayes: A Reflection by Paul Hornung."

Try to take that attitude toward life, that you're going to pay forward. So seldom can we pay back because those who helped most--your parents and other people--will be gone, but you'll find that you do want to pay. Emerson had something to say about that: "You can pay back only seldom." But he said, "You can always pay forward, and you must pay line for line, deed for deed, and cent for cent." He said, "Beware of too much good accumulating in your palm or it will fast corrupt." That was Emerson's attitude, and no one put it better than he did.

I'd like to give you a little advice today. I'll try not to give you too much, just a little bit. One thing you cannot afford to do--that's to feel sorry for yourself. That's what leads to drugs, to alcohol, too those things that tear you apart. In football we always said that the other team couldn't beat us. We had to be sure that we didn't beat ourselves. And that's what people have to do, too--make sure they don't beat themselves.

So many times you have fond here at the University people who were smarter than you. I found them all the way through college and in football: bigger, faster, harder. They were smarter people than I. But you know what they couldn't do? They couldn't outwork me. I ran into opposing coaches who had much better backgrounds than I did and knew a lot more about football than I did. But they couldn't work as long as I did. They couldn't stick in there as long as I could. You can outwork anybody. Try it and you'll find out you can do it.

Hard work, tough decisions, teamwork, family values, and paying ahead will help to change this world and make it a better place, And I have no idea but that you have the attitude and the capacity and the ability here to go on and help make this a greater world.

Mo Isom

Strength:  Weighted Pullups 1-1-1-1-1-1

Metcon – For Time:

10 Power Snatches (95/65)
20 Calorie Row
30 Push Presses (95/65)
40 Wallballs (20/14)
50 Box Jumps (24/20)

Mo Isom's Mantra:

"The only thing more dangerous than allowing others to put limitations on what you can achieve, is allowing yourself to believe them." 

Mo Isom's Story: