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Strength: Back Squat 2-2-2-2-2 (Build up to a heavy double)
Metcon – For Time:
20 Front Squats (205/135)
30 Box Jumps (30/24)
40 KB Swings (53/35)
50 Wallballs (20/14)
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
-Mark Twain
Strength: Every 2nd Minute For 12 Minutes (7 Sets) Complete 1 Clean + 2 Front Squats + 1 Jerk
Metcon – For Time:
750m Row (Buy-in)
30 Push-ups
30 Sit-ups
20 Push-ups
20 Sit-ups
10 Push-ups
10 Sit-ups
*Advanced: Ring Push-ups
“You don’t win an Olympic gold medal with a few weeks of intensive training. There’s no such thing as an overnight opera sensation. Great law firms or design companies don’t spring up overnight...Every great company, every great brand, and every great career has been build in exactly the same way: bit by bit, step by step, little by little.” -Seth Godin
Strength: Back Squat 3-3-3-3-3
Metcon – For Time:
400m Run
21-15-9
Hang Power Cleans (135/95)
Wallballs (20/14)
400m Run
Level 2: 115/75
Level 1: 95/65
Strength: 15 Minutes To Practice/Establish A Heavy Single Snatch
Metcon – For Time:
500m Row (Buy-in)
3 Rounds:
6 Push Press (135/95)
9 Box Jumps (24/20)
12 Toes to Bar
25 Double Unders
I've always tried to lead by example. That is just my personality. I never really tried to motivate by talking because I don't think words ever mean as much as action.
They always say a picture carries a thousand words. So I tried to paint a picture of hard work and discipline.
A true leader earns that title. You are not a leader just because you're the best guy on the team, the smartest person in the class, or the most popular. No one can give you that title either. You have to gain the respect of those around you by your actions. You have to be consistent in your approach whether it's a workout, a major exam, or dealing with your family.
You can't make any excuses. There has to be quality in everything you do. Off the court, on the court, in the classroom, on the playground, inside the meeting room, outside of work. You have to transfer those skills, that drive, to whatever environment you're in.
Today is your day. Not tomorrow, not next week, but right now, right here.
You will define yourself…..
You will write your own pages…..
And no one can tell you what you cannot be.
On my 3, let’s go crush this workout…..1, 2, 3…..GOOO GET EM!!!!
We are thrilled to announce the first Steve’s Club Summer Leadership Camp!
This weeklong camp is an enrichment opportunity provided at no cost to motivated athletes fromSteve’s Club Local Clubs nationwide. It will take place at Fort Indiantown Gap, an Army National Guard Training Center, from August 4-9, 2013.
Applicants from Steve’s Club Local Clubs applied for admission to this summer program by answering questions about their own goals, how they define leadership, why they want to succeed and the accomplishments they’re most proud of. They also submitted letters of recommendation from adult mentors.
The applicants selected for leadership camp will be provided with all the necessities, including meals, lodging, and the mentorship of counselors and role models we’re proud to be able to bring to camp to share their lessons about life, competition, and achievement. These role models include competitive CrossFit athletes, Marine Special Operations professionals, and CrossFit coaches.
The athletes will take part in team-building activities and sessions focused on problem-solving, communication, goal-setting and leadership. The camp is centered around building character, confidence and leadership capabilities and will also provide training in important skills like navigation, wilderness survival, and even nutrition and cooking! There are even obstacle courses, sports, and other activities like swimming and kayaking.
Of course, daily Workouts of the Day (WODs) will be led by CrossFit coaches serving as camp counselors.
This camp is an extension of our commitment to the youth of Steve’s Club National Program and our mission to provide fitness, nutritional guidance, and personal development to at-risk youth. We’re thrilled to bring this opportunity to our athletes!
Strength: Front Squat 5-5-5-5-5
Metcon – 3 Rounds For Time:
400m Run
15 OH Squats (95/65)
15 Push-ups
From "Today Matters" by John Maxwell:
The first ingredient of success -- making good decisions -- has no real value without the second, which is practicing good discipline.
Decisions help us start. Discipline helps us finish.
Most people want to avoid pain, and discipline is often painful. But we need to recognize that there are really two kinds of pain when it comes to our daily conduct. There's the pain of self-discipline and the pain of regret. Many people avoid the pain of self-discipline because it's the easy thing to do. What they may not realize is that the pain of self-discipline is momentary but the pay-off is long-lasting.
12 minute AMRAP
10 Clean and Jerk
15 Ring Pushups
25 Air Sqauts
"One of the great myths in America is that sports build character. They can and they should. Indeed, sport may be the perfect venue in which to build character. But sports don't build character unless a coach possesses character and intentionality teaches it. Sports can team with ethics and character and spirituality; virtuous coaching can integrate the body with the heart, the mind, and the soul."
From "InSideOut Coaching" by Joe Ehrmann
Metcon – AMRAP 10 Minutes:
30 Double Unders (60 Singles)
15 Power Snatches (75/55)
Level 2: 65/45
Level 1: 55/35
“The best portion of a good man’s life. His little, nameless, unremembered acts of kindness and of love.”
More than 30 young athletes participated in the inaugural Steve’s Club Teen Classic, a youth fitness fundraiser benefitting Steve’s Club National Program! All teens ages 13 to 18 were welcome to compete in both prescribed and scaled divisions, and the turnout and competitive fire were fantastic.
Tiffany, assistant Program Director for Steve’s Club National Program, noted that the Teen Classic was much more than a competition.
"It was great to see the competitors give their all into every workout, but it was the camaraderie between the athletes that made the competition amazing,” Tiffany said.
“They supported each other through the workouts, cheering one another on, and congratulated each other when finished. That is the spirit of CrossFit.”
Diva Richards, a coach at Steve’s Club Camden, remarked on the mental and emotional strength each athlete develops through competition. “When watching young athletes compete in their first competitive workout, there's a moment when you see their fear - but that moment passes, and they soon realize they have the ability to do anything.”
The 2013 Steve's Club Teen Classic was a great start to a new Steve's Club National Program tradition. The competition aimed to introduce the youth to not only competitive athletics, but to give them the confidence and support to continue to grow in confidence as well as physical strength.
“Every single kid showed up with a fire in their belly ready to give each workout the very best they had and then some,” said Steve Liberati, founder of Steve’s Club National Program and the first Steve’s Club Local Club, Steve’s Club Camden. “The high energy and supportive environment brought out the very best in everyone that day - And it was certainly an amazing experience being a part of it all."
The greatest discovery any outsider could make about Camden is it's overriding response to failure: If it didn’t work last year, do it AGAIN this year (and if possible do it MORE).
Every year they pass more laws, hire more police, build more prisons, and sentence more offenders for longer periods-all without moving one inch closer to “ending” crime. If it didn’t work last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Every year they spend more money on schools, hoping to “fix” whatever’s wrong with them, and every year the schools remain stubbornly unfixed. Spending money didn’t work last year or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond shadow of a doubt that it won’t work this year either.
Every year they try to make the criminals go away, and every year they remain with us. We couldn’t shoehorn these criminals back into the “the mainstream” last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Maybe its time to TRY something DIFFERENT.
Afterall, IF Camden is saved, it will not be saved by old minds with new programs but by new minds with no programs at all.
Much of my inspiration comes from Daniel Quinn in "Ishmael."