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Strength – Press 5-5-5
Metcon – 7 Rounds For Reps:
30 Seconds: Max Double Unders
30 Seconds: Max Push Press (115/75)
*1 Minute Rest Between Rounds
Level 2: 95/65
Level 1: 75/55
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Strength: 20 Minutes To Establish – 1RM Back Squat
Metcon – 3 Rounds For Time:
400m Run
21 Front Squats (135/95)
12 CTB Pull-ups
There are two ways of being rich: One is to have all you want, the other is to be satisfied with what you have. Accept and appreciate things now, and you’ll find more happiness in every moment you live. Happiness comes when we stop complaining about the troubles we have and offer thanks for all the troubles we don’t have. And remember, you have to fight through some bad days to earn the best days of your life.
Strength: 20 Minutes To Establish – 1RM Snatch
Metcon – AMRAP 10 Minutes:
6 Power Snatches @ 60% of 1RM
9 Box Jumps (30/24)
12 Clapping Push-ups
The world doesn’t owe you anything, you owe the world something. So stop daydreaming and start DOING. Develop a backbone, not a wishbone. Take full responsibility for your life – take control. You are important and you are needed. It’s too late to sit around and wait for somebody to do something someday. Someday is now; the somebody the world needs is YOU.
Strength – EMOM For 10 Minutes Complete 2 Power Snatches (Choose Load)
Metcon – For Time:
30 KB Swings (70/53)
30 Box Jumps (24/20)
20 KB Swings (70/53)
20 Box Jumps (24/20)
10 KB Swings (70/53)
10 Box Jumps (24/20)
There are no failures, just results. Even if things don’t unfold the way you had expected, don’t be disheartened or give up. Learn what you can and move on. The one who continues to advance one step at a time will win in the end. Because the battle is always won far away and long before the final victory. It’s a process that occurs with small steps, decisions, and actions that gradually build upon each other and eventually lead to that glorious moment of triumph.
Metcon – For Time:
21 Reps of The Bear Complex:
Power Clean
Front Squats
Push Jerk
Back Squat
Behind The Neck Jerk
Choose load for complex and complete all reps at that load. First reps may be squat clean and thruster.
"In your life you only get to do so many things and right now we’ve chosen to do this, so let’s make it great." ~Steve Jobs
Strength: EMOM For 8 Minutes Complete 2 Deadlifts @ 70% of 1RM
Metcon – 3 Rounds For Time:
50 Double Unders (150 Singles)
20 Racked Lunges (115/75)
25 Burpees
Be strong enough to let go and wise enough to wait for what you deserve. Sometimes you have to get knocked down lower than you have ever been to stand up taller than you ever were before. Sometimes your eyes need to be washed by your tears so you can see the possibilities in front of you with a clearer vision again. Don’t settle.
Took a week off after the Leadership Camp to enjoy some personal time with my family, but I'm back this week in full swing....here are some pics of the Camp...
A few of the boys hanging out with CF Games competitor Austin Malleolo.
Marine Special Ops teaching the SC athletes how to navigate the land...
Team No Fear!
Me giving a talk to the teens....
Group picture..smile!
Tug-O-War with Strongman competitor Mike Jenkins.
Don't ever give up....
Austin having a round table discussion with the 26 teens....
I, __________, declare: that I am extremely thankful for putting this together. I've got to be honest. When I first heard of Steve's Club, I was kind of skeptical about it. It sounded too good to be true. Growing up in Camden, you don't GET a lot of great opportunities for FREE. You barely get great opportunities, period. So when I heard of this "Steve's Club Crossfit Gym" I thought, "hmmm, sounds nice. What's the catch?". I just felt like for some reason it was going to be a catch on what we are offered. Then, as I continued to get to know the organization, I began to trust it more. I was even skeptical about doing the leadership camp. I was afraid to miss a full week of work, because I wasn't sure if there was going to be a catch or not. Then we get to the camp, and I'm having this amazing time, and I see the look in all of the adults faces, and I realize what the catch is. The catch is that, you want to make us happy. You want to make a difference in our lives. You want us to have something worth remembering, and ALL you ask of us, is to simply appreciate it. Understand all the hours spent planning such an event, all of the effort put in to it, and simply appreciate, enjoy and be thankful for it. Which I am. I've never experienced some of the things I've experienced there in one short week. I learned so many great life lessons, on teamwork, leadership, etc... I learned to lang navigate, to swim in 12 ft water, to cook food in the wild with no fire. So many things you simply cannot learn growing up in Camden. Honestly Steve, it's just a pleasure to say I know you. Because you represent everything that I've planned my life to be as a child. Growing up in Camden all I ever wanted was to make a difference. I wanted to grow up and be successful enough to LEAVE the "hood" and never come back until I have something to give. Something that's going to do a little bit more than just keep kids busy. You're keeping troubled kids off the street, not only that, you're teaching them responsibility, your teaching them life lessons, and your giving away more opportunities that I could ever fathom alone. This whole experience made me realize something about myself. I think I have what it takes to be a Steve if I work hard the way you did. I think I can one day be a crossfit coach and run a crossfit gym just like you! Who knows, maybe I'll someday help out in Steve's Club to continue to make differences in children's lives. It's all about the work you put in. But Like Austin said, I know it's a reason you have gray hair at your age. haha, but hard work isn't called hard work for nothing. And I know how much time you put into this organization, I just find it amazing. And I think you've helped me recognize my calling. I think I'm going to soon go into the crossfit business through or after college. Just like you started with $200 and Coach Kelly started with $49, you both started with ambition, which is all I need. I do declare that I will one day be a great crossfit coach, and someone who will be known for making differences in many kids' lives.
Strength – EMOM For 10 Minutes Complete:
Even Minutes – 3 Deficit HSPU
Odd Minutes – 3 Weighted Pull-ups
Metcon – For Time:
400m Run
5 Rounds:
7 Power Snatch (75/55)
7 Box Jumps (24/20)
400m Run
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."