Steve's Club Camden

4 groups of 6

Strength: Every 2nd Minute For 8 Minutes (5 Sets) Complete 5 Power Clean and Push Jerks

*Work to a heavy set of 5 Power Clean and Push Jerk

Metcon – For Total Reps Of Each:

8 Rounds of :20/:10 of Each Movement:

Row (Calories)
Push-ups
Alternating DB Snatch (45/25)
Sit-ups

*Complete all 8 intervals of each movement before moving to the next

“Things work out, it isn't as bad as you sometimes think it is. It all works out, don't worry. I say that to myself every morning. It will all work out. If you do your best, it will all work out."

- Gordon B. Hinckley

 

Guest Post: Dean Haller

Strength: Back Squat 4×3 @ 90%

Metcon – For Time:

50 Burpees (6″ Target)
20 Front Squats @ 70-80%
50 Burpees (6″ Target)

In 2014 I made it a point to take time and meditate, and this morning I was thinking heavily about leadership and the qualities of a leader. It’s true not everyone is meant to be a leader, but everyone who is appointed as one isn’t necessarily ready either. When I was younger, one of my first memories of leadership came from my mom. She worked hard to get from a nurse into more of a management role, but it didn’t stop there. One thing she always told me was to never ask someone to do something that you wouldn’t ever do yourself. I witnessed her do this once when I visited her at work, and when no one else was around she started sweeping the hospital floor. She could have had anyone else do this, but she took it upon herself to help out when others were busy. At that time, I really understood what she meant. As a leader, it is imperative to understand the responsibilities one has. A leader has the power to drive change culturally, mentally, physically, spiritually, etc. And this change can be done in all environments- work, sports, communities. We live in a highly competitive world, and that’s great because it can drive positive results. When it comes to leaders, this competition shouldn’t cloud a person’s vision and responsibilities. How can this happen? It happens when leaders begin to just think about themselves, and not the well-being of others. This happens when leaders try to rule out of fear, or discourage others because they can. In a highly competitive world, that can only hurt and not help. It can sabotage everything you may want to build, but more importantly sabotage the hopes and dreams of those who are following you. The only thing that can result in that situation is a toxic environment. It’s important to know that as leaders we break this vicious cycle. As I am blessed with opportunities to lead and in the future I want to always keep this in mind. I hope those who read this do the same, and again, feel inspired by it.

-Dean Haller

Never give up.

 Strength: Every 2nd Minute For 8 Minutes (5 Sets) Complete 2 Snatch @ 75-80%

Metcon – For Time:

15-12-9-12-15

KB Swings (70/53)
Box Jumps (24/20)
Toes to Bar

 Survival can be summed up in three words - never give up. That's the heart of it really. Just keep trying. -Bear Grylls

Be the change you wish to see in the world.

Strength: Every 2nd Minute For 8 Minutes (5 Sets) Complete 1 Snatch Pull + 2 Hang Snatch

Metcon – 3 Rounds For Total Reps:

1 Minute Row (Calories)
1 Minute Push Press (75/55)
1 Minute KB Swings (53/35)
1 Minute Rest

Advanced: 95/65
Level 2: 65/45
Level 1: 55/35

 You must be the change you wish to see in the world.

-Mahatma Gandhi

Pedro shares his story

 Pedro is an amazing kid who deserves all the recognition in the world for being such a great role model to other kids in his community. Listen to him share his story. Pedro represents what Steve's Club Camden is all about.

Good advice.

rength: Back Squat 4×5 @ 85%

Metcon – AMRAP 10 Minutes:

3 Thrusters (95/65)
3 CTB Pull-ups

6 Thrusters (95/65)
6 CTB Pull-ups

9 Thrusters (95/65)
9 CTB Pull-ups

*Continue to add 3 reps to each set until time expires. Complete as many reps as possible.

Follow your dreams, work hard, practice and presevere. Make sure you avoid processed foods, get plenty of exercie and maintain a healthy lifestyle. -Sasha Cohen

Featured Event: Steve’s Club Camden Attends CrossFit Shrewsbury Competition

Strength: Every 2nd Minute For 8 Minutes Complete 2 Hang Cleans (Above Knee) + 1 Jerk

Metcon – AMRAP 10 Minutes:

30 Double Unders
15 Deadlifts (185/115)
10 Push-ups

Let the Games begin...the CrossFit Games that is! The road to the 2014 CrossFit Games gets underway with the CrossFit Open, running from February 27th to March 31st.

The CrossFit Open is the first step in a qualifying process to compete at the CrossFit Games. It is a 5 week long competition with 1 workout per week, that is open to everyone (not just those who wish to compete at the CrossFit Games). For competitive CrossFitters it is a time to measure their fitness against others, while for others it is a time to see how far they have come in their own fitness.

CrossFit Shrewsbury in Tinton Falls NJ, kicked off training and preparation for the CrossFit Open with an Open Prep Competiton. On January 18th, they opened their doors to athletes from CrossFit Affiliates throughout their community to open the CrossFit Games season. As supporters of Steve’s Club National Program, they invited athletes from Steve’s Club Camden to participate in the event!

Steve's Club Camdn Athletes CF, Danny and Pedro with CrossFit Shrewsbury owner, Stephanie Hicks

Steve’s Club Camden athletes CJ, Danny, and Pedro love to compete in their sport, and welcomed the chance to assess their fitness level before competing in this years CrossFit Open. CrossFit Tribe member Michael Medlin volunteered to drive, coach, and chaperone the Steve’s Club athletes. “I was blown away by the way the [Steve’s Club] athletes competed and conducted themselves. They were respectful, polite, and in true CrossFit style they were outgoing and warm towards other competitors.” Stephanie Hicks, owner of CrossFit Shrewsbury was amazed at the Steve’s Club athletes conduct, on and off the barbell, and invited them to compete in a team competition they are hosting in August!

Thanks to CrossFit Shrewsbury, and the entire CrossFit community for embracing the Steve’s Club mission of bringing fitness to at-risk youth, and welcoming Steve’s Club athletes into their Affiliates. If you are holding a CrossFit competition or event, we encourage you to invite Steve’s Club athletes in your area to participate:

Bomani Strength, Cleveland OH

Commit To Be Fit, Corpus Christi TX

Firebreathers in Training Club, Folsom CA

Hero Junction, Grand Junction CO

Kaizen Youth Club, Mission Viejo CA

Kelly’s Champions, Houston TX

Kings County Kids Club, Brooklyn NY

Steve’s Club Battle Ready, Fort Collins and Denver CO

Steve’s Club Camden, Pennsauken NJ

Steve’s Club Concrete Jungle, NYC NY

Steve’s Club Detroit, Southfield MI

Steve’s Club Flagstaff, Flagstaff AZ

Steve’s Club King Of Prussia, Bridgeport PA

Steve’s Club Nashville, Nashville TN

Steve's Club NYC, Brooklyn NY

Steve’s Club of the Palm Beaches, West Palm Beach FL

Steve’s Club Team Fearless, Belton TX

Steve’s Club Washington DC, District of Columbia

Unbroken Kids, Chattanooga TN 

 

 

Featured Event: Steve’s Club Camden Attends CrossFit Shrewsbury Competition

Strength: Every 2nd Minute For 8 Minutes Complete 2 Hang Cleans (Above Knee) + 1 Jerk

Metcon – AMRAP 10 Minutes:

30 Double Unders
15 Deadlifts (185/115)
10 Push-ups

Let the Games begin...the CrossFit Games that is! The road to the 2014 CrossFit Games gets underway with the CrossFit Open, running from February 27th to March 31st.

The CrossFit Open is the first step in a qualifying process to compete at the CrossFit Games. It is a 5 week long competition with 1 workout per week, that is open to everyone (not just those who wish to compete at the CrossFit Games). For competitive CrossFitters it is a time to measure their fitness against others, while for others it is a time to see how far they have come in their own fitness.

CrossFit Shrewsbury in Tinton Falls NJ, kicked off training and preparation for the CrossFit Open with an Open Prep Competiton. On January 18th, they opened their doors to athletes from CrossFit Affiliates throughout their community to open the CrossFit Games season. As supporters of Steve’s Club National Program, they invited athletes from Steve’s Club Camden to participate in the event!

Steve's Club Camdn Athletes CF, Danny and Pedro with CrossFit Shrewsbury owner, Stephanie Hicks

Steve’s Club Camden athletes CJ, Danny, and Pedro love to compete in their sport, and welcomed the chance to assess their fitness level before competing in this years CrossFit Open. CrossFit Tribe member Michael Medlin volunteered to drive, coach, and chaperone the Steve’s Club athletes. “I was blown away by the way the [Steve’s Club] athletes competed and conducted themselves. They were respectful, polite, and in true CrossFit style they were outgoing and warm towards other competitors.” Stephanie Hicks, owner of CrossFit Shrewsbury was amazed at the Steve’s Club athletes conduct, on and off the barbell, and invited them to compete in a team competition they are hosting in August!

Thanks to CrossFit Shrewsbury, and the entire CrossFit community for embracing the Steve’s Club mission of bringing fitness to at-risk youth, and welcoming Steve’s Club athletes into their Affiliates. If you are holding a CrossFit competition or event, we encourage you to invite Steve’s Club athletes in your area to participate:

Bomani Strength, Cleveland OH

Commit To Be Fit, Corpus Christi TX

Firebreathers in Training Club, Folsom CA

Hero Junction, Grand Junction CO

Kaizen Youth Club, Mission Viejo CA

Kelly’s Champions, Houston TX

Kings County Kids Club, Brooklyn NY

Steve’s Club Battle Ready, Fort Collins and Denver CO

Steve’s Club Camden, Pennsauken NJ

Steve’s Club Concrete Jungle, NYC NY

Steve’s Club Detroit, Southfield MI

Steve’s Club Flagstaff, Flagstaff AZ

Steve’s Club King Of Prussia, Bridgeport PA

Steve’s Club Nashville, Nashville TN

Steve's Club NYC, Brooklyn NY

Steve’s Club of the Palm Beaches, West Palm Beach FL

Steve’s Club Team Fearless, Belton TX

Steve’s Club Washington DC, District of Columbia

Unbroken Kids, Chattanooga TN 

 

 

The Importance of Optimism.

Strength: Every 2nd Minute For 8 Minutes (5 Sets) Complete 4 Power Snatches (Touch and Go If Possible)

Metcon – 4 Rounds For Time:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Front Squats (155/105)

*Every 90 Seconds Complete 5 Burpees

Level 2: 135/95
Level 1: 115/75

"Drive, competitiveness and determination.  Commitment.  These are the qualities we associate with winners.  But each one of these characteristics depends on one other: optimism.  Without optimism – that gut-level belief that we can succeed – we are far less likely to realize our dreams.  Setbacks and slumps will stop us cold if we don’t have basic faith in ourselves.  No matter how badly we want to succeed, if we don’t feel optimistic about our abilities and our potential, every day is going to be a struggle."

-Joe Torre

Strength: Every 2nd Minute For 6 Minutes (4 Sets) Complete 5 Power Snatches (Touch and Go if possible – build to 5 rep max)

Metcon – For Total Time:

750m Row
30 Box Jumps (24/20)

500m Row
30 Box Jumps (24/20)

250m Row
30 Box Jumps (24/20)

Buyout: 2 Minutes – Calf and ankle mobility, 2 Minutes – Band hamstring stretch, 5 Minutes – Shoulder mobility 

 

Congrats to CJ and Ju-Ju for becoming a part of our Varsity squad today! 

 

"That was the final lesson I learned from my days as an assistant coach. Don’t waste your time and energy looking for the next job. Take care of the job you’ve got now. If you’re good at what you’re doing now, they’ll find you."

-Bo Schembechler