Steve's Club Camden

Giving Tuesday

Today is #givingtuesday and people across the country are making donations to support non-profits they believe in.

With your tax-deductible contribution, you're creating opportunities for the at-risk kids of Steve's Club to choose a better path in life. $25 gives them the gift of CrossFit for a month, $75 provides 3 months of Steve's Club classes, $300 is a full year of being part of an amazing community.

Added Bonus: Our online fundraising platform (Razoo) is waiving their fees for TODAY ONLY, so take a moment now to click on the link below...thanks!

https://www.razoo.com/us/story/Steves-Club-National-Program

Installments.

FS up to a heavy double @ 55x1 tempo in 10 mins
+
Partner Workout
3 rds per person
10 FS (165)
15 C2B Pullups
20 Cal Row
*alternating full rds

“Success is not obtained overnight. It comes in installments; you get a little bit today, a little bit tomorrow until the whole package is given out. The day you procrastinate, you lose that day's success.” ― Israelmore Ayivor

Thankful.

BS 3,2,1,3,2,1 *2nd waveload heavier than the 1st one!
+
For time
20 BS (155)
20 Burpee C2B Pullups
15 BS
15 Burpee C2B Pullups
10 BS
10 Burpee C2B Pullups

Thankful to be a part of the Steve's Club Camden community and the opportunity to serve such a great group of hardworking and ambitious teens. Special thanks to Fueled By Elise for providing the delicious food.

4 Ways to Stay Healthy as a Family This Winter.

Clean x 1/FS x 1/Split jerk x 1 build to a heavy set in 12 mins
+
For time
1k row
25 C+J @ 135 lb
150 DU

If lounging on the couch is your family’s favorite winter pastime, you’re certainly not alone. Cold weather definitely makes cozying up under a blanket with some comfort food more appealing than a family outing to the park. But healthy eating and exercise are just as essential for families in winter as they are during the rest of the year. If your family is struggling to stay on top of your health goals this winter, here’s some advice:

Get moving as a group. Winter can certainly put a damper on our workout routines. Cold weather and the lack of sunlight are definitely energy zappers. But when you work together as a family you can stay motivated and keep moving all winter. Discuss as a family what you can do together and be sure to include a lot of variety. CrossFit WODs adjusted for kids and teens are a great option. A regular weekend family hike will get everyone moving and provide an opportunity to soak in some vitamin D from the sun. And of course, you can always use the family pledge to get more exercise to your benefit by making chore time a game.

Stick to a regular bedtime schedule. In the winter, we often feel sleepier and have less energy so getting the proper amount of sleep becomes more important than ever. Create a bedtime schedule that works for the whole family. Make sure there is some wind-down time before it’s lights out for the kids. For example, for younger kids, read them a bedtime story. For older kids, have them do some light reading before bed. And hold yourself to the same sleep quality standards. Make the bedroom a screen-free zone and be vigilant about getting at least 7-8 hours of sleep each night.

Watch our for germs. Every parent knows how quickly a cold can spread from child to child and on to the parents. Emphasize the importance of handwashing at home so that your kids will be sure to do it when they’re at school. And get vaccinated. Your kids won’t be thrilled about getting a flu shot, but explain to them that it’s a very important way to protect them from getting sick.

Winter doesn’t have to mean being stuck inside watching TV or playing video games. There are many ways for families to stay active and healthy as temperatures dip. Find what works best for your family and stick to it.

Patience.

12 EMOM
Odd mins- 3 Weighted Pullups
Even mins- 6 Weighted Pushups
+
15 min amrap
5 C2B Pullups
10 Box jumps @ 30 in
15 KB Swings @ 53 lb *UB

“Trees that are slow to grow bear the best fruit.” ― Molière

What I Know for Sure: The Gym Is Always There

Clean 1 rep on the min for 12 mins *Build by feel
+
3 rds
400m run
60 DU
5 Squat Cleans @ 75-80% of 1 rm

I was thinking of that popular Oprah Winfrey phrase–"What I know for sure"–and it occurred to me that I know for very little for sure.

Most things are in flux in my mind, in my life, in my world from day to day. Even the sunrise seems tenuous at times, although I know it will be there again. Can there be such knowing without certainty? It seems so, at times. Such is the nature of human existence if you are fortunate and unfortunate enough to have a working brain in your head. The library never closes.

We all think too much, and in that thinking we often rob ourselves of  joy. We process, we plod, we race, we deliberate, we obsess, we ignore, we create and destroy. As Bruce Springsteen sang in the song "Leah": "I walk this road with a hammer and a fiery lantern. With this hand, I built. And with this, I burned." So it goes with the road in our mind, as well. With this hand, we build, and with this, we set those fields afire.

So, what is there to do? What constant holds to center, when center seems to be giving way?
The gym is always there: this I know for sure.

In good times and bad times, the barbell beckons. With cheers or tears, the iron can be lifted. When your heart is heavy, your feet can still move swiftly over the path. So can they too when your heart is light.

Burpees don't care if you are rising or falling, because both actions are required: the cycle makes up the movement that will grow you more fit and capable. (So too does life.) Remember, pain hurts but it marks the beginning of healing. Fitness saves, if you want it to. Health is always a noble goal.

See, what matters not is what is happening to you, but what you happen to do.

When things get crazy, do you shut down? Do nothing, and hope things improve? Or spin in your seat, making yourself dizzy and distracted but still going nowhere? Or do you take the moment and seek to improve? Do you help your mind settle itself?

We forget the power of our own minds.

And we forget their connection with our bodies.

So, if you have risen today with a heavy heart or a heavy mind, I would urge you to lift something heavy.

Training won't change your situation, but it might change your thinking. After you burden yourself and throw off your burden, you may know lightness again, if only for a moment, a sparkle, a glimmer. It will feel like hope. And that will be enough for today. Come back tomorrow and chase that hope again. Eat something good for you like the stuff from Steve's PaleoGoods.

Don't purify your body only to put poison back in.

This life is full of burdens, but in the gym you can put them back down and walk away. Enjoy that freedom. Bathe in it. Revel in it. And find solace in it. Then return to your world with a lighter spirit and a willing work ethic. 

By: Lisbeth Darsh

Don't give up.

Press up to a heavy triple in 10-12 mins
+
12 min amrap
60 Cal Row buy in
amrap the remaining the time
10 Push Press (135)
10 T2B

“When the going gets tough, put one foot in front of the other and just keep going. Don’t give up.” ― Roy T. Bennett

Great Leaders

BS 70,80,90% Waveloads 3 cycles *1 set every 90 secs
+
Partner Workout
16 min amrap
50 WB (20)
35 C2B Pullups
20 Burpee Box Jumps (30)

“A great leader must serve the best interests of the people first, not those of multinational corporations. Human life should never be sacrificed for monetary profit. There are no exceptions.” ― Suzy Kassem

Lunch.

 Power Snatch x 1/OHS x 1/Snatch balance x 1 build to a heavy set in 12 mins
+
For time
20 PS (115)
30 Cal Row
40 Burpees over the bar
50 KB Swings (70)

“There ain't no such thing as a free lunch.”  ― Pierre Dos Utt