CrossFit Flood

Workout Of the Day 30 Apr 2009

400m Waiter's Walk, 55/35

Finish with Planks

Workout Of the Day 29 Apr 2009

5 Med Ball Cleans
30 Seated Press
10 Med Ball Cleans
25 Seated Press
15 Med Ball Cleans
20 Seated Press
20 Med Ball Cleans
15 Seated Press
25 Med Ball Cleans
10 Seated Press
30 Med Ball Cleans
5 Seated Press

Finish with :2 Drill - Jumping Squats and Seated Press

Workout Of the Day 28 Apr 2009

Snatch 1-1-1-1-1-1-1

Finish with 30 GHD Sit Ups and 30 GHD Hip Extensions

 

Beat the Streets

May 9th

Our Goal:  $3,000

Steve’s Club is a story in the making. There are new success stores unfolding all the time—whether it’s Derek’s personal triumph of cutting ties with his former gang to lead a healthy lifestyle at Steve’s Club, Chris’s loss of over 40 pounds, or Keith’s increasing his CrossFit Total by more than 250 pounds in less than four months.  Mere has pulled his grades up from Ds and Fs to Bs and Cs and Damu is learning how to cooperate with his peers.  Through CrossFit, these young athletes are learning the value of self-respect and community.

Be a part of this story.  Support Steve’s Club.

Donations can be made at stevesclub.typepad.com.  Check out the whiteboard in the gym- make sure to post all contributions.  (all donations are tax-deductible)

Workout Of the Day 27 Apr 2009

:20 Min for Max Rounds:

5 Pistols Right Leg
5 Pistols Left Leg
5 Dead Hang Pull Ups
5 HSPU

Finish with :1 Donkey Kicks

Workout Of the Day 24 Apr 2009

“Who’s Your Buddy”

Choose a partner.  Alternate where one partner holds the static movement and the other performs the dynamic movement. 

2 Rounds:

Static Hang/Pull Ups
Bottom of a Squat/Air Squats
Legs 6” off the ground/AbMat Sit Ups
DB Overhead/DB Shoulder Press, 45/25

Score reps as long as your partner can hold the static movement.

Beat the Streets

 

May 9th

 

Our Goal:  $3,000

 

Meet Rick.  Working hard IN the gym to meet his goal to weigh 225 lbs by this summer!!

 

 

…and here’s Rick working hard OUT of the gym preparing for Beat the Streets!!!

 

 

Donations can be made at stevesclub.typepad.com.  Check out the whiteboard in the gym- make sure to post all contributions.  (all donations are tax-deductible)

Workout Of the Day 23 Apr 2009

"Jackie"

1000m Row
50 Thrusters, 45/33
30 Pull Ups

Finish with :2 Drill - :1 Jumping Squats/:1 Seated Press

Workout Of the Day 22 Apr 2009

Snatch 3-3-2-2-2-1-1-1-1

Finish with Medicine Ball Abs, 20/14

Workout Of the Day 21 Apr 2009

"Fran"

21-15-9

Thrusters, 95/63
Pull Ups

Finish by working on something from the ASL Binder.

Beat the Streets

 

May 9th

 

Our Goal:  $3,000

 

“Last week an old SC member called me to say he wanted to get back into it and return to the club after a few months off of training. He went on to say how bad the last couple of months have been.  He said he never felt better in his life when he was training regularly at the club and the positive environment was just what he needed.

Not all the time do people tell you directly that they need your help. Whether you know it or not, there are plenty of people out there who are in a bad situation or funk and cannot find a way to get out of it. Steve's Club is that place to go for a lot of youth who for various reasons are just not in a good place. Using CrossFit as our tool, we focus the energy to training the body and mind to see through the fog. I'm very lucky in the sense, that many young guys have a connection now and my number to know when times are tough…

 

   

…What I preach is, USE YOUR BEST RESOURCES TO DO WHAT YOU CAN DO. And that's what I'm doing. Doing what I do best, trying to reach as many young guys in

Camden

as possible and give them a positive place to come to strengthen their brain, heart and body.”

-  post from Steve Liberati, Founder and Head Trainer of Steve’s Club

 

Thanks Steve for supporting me and my goals. –Ant  (Anthony)

 

Donations can be made at stevesclub.typepad.com.  Check out the

whiteboard in the gym- make sure to post all contributions.

(all donations are tax-deductible)

Workout Of the Day 20 Apr 09

6 x 400m Run

:2 rest in between

Score is total time to complete.

Finish with 35 consecutive DB Swings, HEAVY.

Workout Of the Day 17 Apr 09

Fun Friday!

"The Bear"

5 Rounds

7 Reps per Round, 1 Rep is the following discrete movements in succession:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

The bar may not rest on the ground during a round.  Rest as needed between rounds.  Increase load each round.

Beat the Streets

 

May 9th

 

Our Goal:  $3,000

 

Hey my names Rick, i started at Steve’s Club on August 4th 2008 and since then my life changed completely… Steve introduced me to my worst enemy...a DIET!!!! Now all jokes to the side it's very good that he introduced me to it because now i see a whole lot of results. I lost 4 inches around my waist in the first 2 months and im still losing weight and feeling better about myself! I went from a 52 to a 48 inch waist, I am simply proud of myself and can't wait to see how i look this time next year.

THANK YOU STEVE

THE #1 TRAINER WOOOOOOOOOOO!!!!!!

Your contributions will purchase new equipment and help provide these young athletes with a box they can proudly call their very own CrossFit gym.

Donations can be made at stevesclub.typepad.com.  Check out the

whiteboard in the gym- make sure to post all contributions.

(all donations are tax-deductible)