Steve's Club Camden

2013 Steve's Club Leadership Camp

The Difference You Make.

Strength: 20 Minutes To Establish – 1 Rep Max Front Squat

Metcon – For Time:

400m Run
15 Front Racked Lunges (115/75)
15 Box Jumps (30/24)

400m Run
12 Front Racked Lunges (115/75)
12 Box Jumps (30/24)

400m Run
9 Front Racked Lunges (115/75)
9 Box Jumps (30/24)

Advanced: 135/95
Level 2: 95/65
Level 1: 75/55

"People are impressed by athletic ability but they are influenced by the way we treat other people. It takes a lot more than athletic ability to be a hero and a role model. You've got to have good character, good values, and a good heart in order to be someone worth admiring and emulating. A 'hero' with great athletic talent but a small mind and a closed heart is unworthy of anyone's adulation." "The Difference You Make" -Pat Williams

Steve’s Club Athlete Reflections

"Steve's Club has helped me outside of the gym by giving me the confidence to do more positives. It has opened my eyes towards new things, like eating and being healthy. It's given me a more caring personality towards the people I love". Jeremy, Steve's Club Camden Athlete

Josh in action!

Strength: Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean Pull + 1 Hang Clean + 1 Clean 

Metcon – AMRAP 10 Minutes:

6 HSPU (pushups 2:1)
9 Box Jumps (24/20)
12 KB Swings (70/53)

"You were made to soar, to crash to earth, then to rise and soar again." -Alfred Wainwright

 

Work at it.

Strength: Deficit Deadlift 6-6-6-6-6-6 (Elevated with 45# Plate)

*Complete 6×6 deadlift off 25# plate or from floor if unable to maintain proper deadlift position off of plate

Metcon – AMRAP 8 Minutes:

5 Power Cleans (135/95)
25 Double Unders (50 Singles)
10 CTB Pull-ups

Advanced: 155/105
Level 2: 115/75
Level 1: 95/65

Want a good body? Work at it. Want to be a success? Work at it. Want to be truly exceptional? Be a touch insane . . . You need a little bit of insanity to do great things. -Henry Rollins

Kids are all different.

Strength: Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Snatch Pull + 1 Hang Snatch + 1 Snatch

Metcon – 3 Rounds For Total Reps Of Each:

1 Minute Row (Calories)
1 Minute Push Press (75/55)
1 Minute Lateral Burpees
1 Minute Rest

"They are all different.  There is no formula. I could name players, all who were spirited, but in a different way.  You can't work with them exactly the same way.  You've to study and analyze each individual and find out what makes them tick.  Some you may have to put on the bench more.  I wish there was a formula.  The same thing won't work with every team.  It depends on the personnel.  The same thing was true in my English classes.  So you have to know the individuals you are working with."  -Coach Wooden

The First Day of SC "Success" is a Success!

Strength: EMOM For 5 Minutes Complete 2 Snatches @ 80%

Then:

AMRAP 2 Minutes: Max Rep Snatches @ 80%

*Attempt to go 10 for 10 for the EMOM portion and add total reps during AMRAP for total score.

Metcon – AMRAP 12 Minutes:

15 OH Squats (95/65)
10 Pull-ups
200m Run

Level 2: 75/55
Level 1: 65/45

Tonight was the kickoff of our new Steve's Club "Success" program which I thought went great thanks to a room full of determined, inquisitive, and intelligent young minds. 

When we went around the room defining the term success one of the kids said, starting something and finishing it. And another kid said, each person defines their own success...

I think the real breakthrough with this class is just giving these kids a platform...an opportunity if you will...to contribute, be heard and to open their minds to the world...which unfortunately doesn't happen during the 8 hours they are in school throughout the day.

Genius.

Strength: Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean and Jerk (Work technique, building up to no more than 80%)

Metcon – “Grace”

For Time:

30 Clean and Jerks (135/95)

Level 2: 115/75
Level 1: 95/65

*Sub 3 Minute Grace – Scale up to 155/105

“Do not train a child to learn by force or harshness; but direct them to it by what amuses their minds, so that you may be better able to discover with accuracy the peculiar bent of the genius of each.” ― Plato

Steve’s Club Camden Featured Athlete: Pedro

Pedro, who started CrossFitting with Steve’s Club in December 2011, loves the family atmosphere of Steve’s Club.

“When I’m there I feel comfortable, and we all are a family. We all get along and we all accept each other. Steve’s Club has helped me remember that life is full of challenges and ... you face them and get through it. It has helped me remember that I can amount to anything I put my mind to and I actually have my family here.”

The family atmosphere is one of encouragement and support, and nowhere is that more apparent than in the competitive workouts, where every single person is encouraged to do their best and finish strong, regardless of who comes out the winner.

“Some of the loudest cheers aren’t for the winning person, but for the last person,” said Pedro. “In any sport other than CrosSFit, you don’t ever see anything like that.”

Pedro’s proudest accomplishment as a Steve’s Club athlete was when he was accepted to the Steve’s Club Summer Leadership Camp. Using his lessons from camp and Steve’s Club, Pedro has big plans for his future.

“My future goals are to go to Temple University and get a degree in dance. Also, I want to get my level one certification in CrossFit and give back and start my own Steve’s Club.”

Steve’s Club Camden Featured Athlete: Christian

Though he is little, he is fierce! This perfectly explains Christian, sixth grade Steve’s Club Camden athlete, whose tenacity and drive far outweigh his small stature.

Although only beginning CrossFit with Steve’s Club Camden in May of this year, Christian competed in the first annual Steve’s Club Teen Classic a month later. “It was my first competition, and I did Clean & Jerks!”

Christian likes the intense workouts and camaraderie at Steve’s Club Camden, which he says has taught him to not give up. When asked which Steve’s Club Value is most important to him, Christian chose “improvement - because I always want to be better.”

Improvement is also something Christian hopes for his Camden community. He is studying hard in school so he can one day go to college and join the Camden County Police Department S.W.A.T team. Christian hopes to develop drug eradication and prevention programs for the city, and help educate the neighborhood youth on the dangers of drug involvement. “I want to help people in need, and serve my community.”