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10 EMOM
Odd minutes: 8-10 Pushups
Even minutes: 3-5 weighted pull-ups
4 Rounds for Time:
8 Clean and Jerk (#135)
10 Burpee Box Jumps
12 Pullups
“Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose wisely.” ― Roy T. Bennett
Such an amazing experience visiting CO this week seeing firsthand the outstanding work that Duncan Seawell is doing out here in Denver, CO at Steve's Club Denver. Duncan is on the ground level each day sharing the gift of CrossFit, community and coaching (with the help of a handful of some superb volunteers) with young disadvantaged kids and teens from the Denver area. So proud of Duncan and his unbelievable dedication and passion to the Steve’s Club program.
Photo credit: Beau Barkley
Establish heavy set of 3 deficit deadlift
Metcon
16 min emom
We had a new student athlete join our class the other day. He recently moved to Camden, NJ with his family from Puerto Rico and has only been here for 30 days. A friend brought him over to Steve's Club to meet other kids and to workout. Not speaking any English made it difficult when he first joined the class but within minutes several Steve's Club members (who speak Spanish as a first language) made him feel very welcomed and a part of the community. It was really amazing to see how comfortable they made him feel which putting myself in his shoes is no easy task just entering a foreign land...not knowing anyone and not speaking any English. But here at Steve's Club, we felt an immediate sense of belonging...surrounded by other kids his age who shared similar interests, struggles and goals.
Every teenager has a place where they belong and where they fit in no matter what part of the world it is and regardless of the language spoken. Unfortunately so many teenagers never find their place and become a part of something special.
Squat to heavy single
Metcon
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
“Strength and growth come only through continuous effort and struggle.” — Napoleon Hill
3-2-1-2-3
Sumo DL
Metcon for time
16min
Teams of 2
250 m row
10 dl @
10 stoh 135
“Persistence. Perfection. Patience. Power. Prioritize your passion. It keeps you sane.” -Criss Jami
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."