“Deep in my cells I know there’s something bad at the end if I don’t get through it. This keeps me honest. It keeps me scared. I am stronger because I know there is a consequence. I know I can’t get away with slacking off. This is what happens when you ascend above mediocrity. It’s a game. It’s a test. It is the way I live my life.” — Mark Twight, Ice Climber
10, 9, 8, …1 Ring Pullups
alternated with
120m Run.
What motivates YOU to keep going even when you swear you’ll never finish? Let us know in the comments!
And now for something a little different. Some fun I had with my cousins…bear with me, because I know they’ll feel like superstars if I post this on the blog. )
“Strong people are harder to kill than weak people, and more useful in general.” -Coach Mark Rippetoe
50m #115 Sled Drag (everyone pulled the same load!)
A Team Workout:
Object: Together, move everything (tires, sandbags, plates, PVC, medballs, awkwardly shaped barbell) off of a hypothetical person stuck underneath 50m away, for time. You may not roll the tires.
1:03, 1:00, 1:35
Broken into teams (ladies vs. gents): + 1 land mines (knock over a cone and you have to return your object back the pile and begin again).
Guys: 1:03, Girls: 1:09
A few more untimed rounds for fun.
Great work all! Expect some excellent video footage of this after tomorrow’s morning session! …and get psyched for more barbell work in the very near future!
5 Deadlifts, 50-75 lb sandbag 5 Push Presses, 5 Hang Squat Cleans 5 Front Squats 400 meter run
Hank’s first taste of CrossFit!
Hey Mezz, remember to keep your chest up and butt down!
Justin excited to finish…round 1! Only 4 more to go…
“CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers.” -Mark Rippetoe
Are you tired of doing factory work at Globo-Gym USA outfitted with its shiny high tech pieces of equipment, pretty decor, and muscle bound dudes flexing in the mirror…well, maybe its time you add some variety to your workouts and join in on the fun. We would love to have you! Drop us a line to schedule your first class.
“If you were to dig a moat, fill it with crocodiles, swim the moat, scale a castle wall, battle a dragon, throw the damsel over your shoulder and escape, that would be Crossfit!”
- Greg Glassman
Adam, Tracy, and Mike. Welcome, Adam!
AMRAP in 15 minutes of:
While someone completes a 90lb. 50m Sled Pull…
“Tree Ball” (Medball Squat Throws to 10ft. mark on tree)
PVC Overhead Squats
Fitness is definitely not all fun and games…
And now for some skills that could come in very handy:
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
Steve’s Club
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
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