Sep 18, 2008 Comments Off
BACK SQUAT 5×5
PRESS 6×3
CONGRATS are due to Justin for hitting a Deadlift PR of 275×3 at Open Gym this past Tuesday:
Here’s the last pull!
Thanks for joining us, Veronica! Good luck with the Crossfitting in Atlanta!
Sep 16, 2008 Comments Off
Comin’ atcha!
3 Tires Split between 3 Teams…
“Tired Chief”
AMRAP in 3 minutes:
3 Tire Flips
6 Pushups
9 Squats
Complete 5 cycles. Rest 1 minute between each cycle.
These ladies worked REALLY hard to give this their best pushups.
The bold! (and check out that righteous squat!)
The beautiful!
Very happy finished people…
REGISTER FOR FIGHT GONE BAD IF YOU HAVEN’T ALREADY!
SEND ME SOME INFO FOR YOUR BIO, or POST TO COMMENTS!
Sex/Height/Weight/Age
Best PR so far
Goals for training
Favorite thing about Crossfit Tribe
Omit what you like and expand where you see fit!
Oh yes, and thanks for letting me get all huffy and puffy today. You all put forth an admirable effort. And for the record…I did end up getting Fran done. 10:33 is a 3 minute PR for me! Y’all are so inspiring!
-Erin of Crossfit Tribe
Sep 15, 2008 Comments Off
Jenna’s jumped pullup!
Michelle’s pretty hardcore, eh?
Don’t miss this vid: Fight Gone Bad
And this one: What is Fight Gone Bad?
And just so y’all get an idea for what you’re headed toward:
Greg Amundson does Heavy Fran.
Nicole Carroll OH Squats BWx15:
You double your intensity with skill. – Leonardo Da Vinci
Get some skills. Make an effort to get to Open Gym. The next one’s this Tuesday 3:30-6p!
Sep 13, 2008 Comments Off
Open Gym is tomorrow from 12-5! Let us know if you can make it!
SATURDAY PLANK OFF!
Rachel broke her PR of 4 min by a whole min! Current PRs posted are:
Dennis: 7:00
Rachel: 5:00
“Turkish Burpish” is…
AMRAP in 20 minutes:
5 Dumbbell Turkish Get Ups (1 on left, 1 on right = 1)
15 Burpees
These two love the get ups. 
Billy, Shell, and Adam get some.
Final Scores:
Sep 13, 2008 Comments Off
Handstand Kick Ups and Holds
“Diane”
21-15-9
Deadlifts
Decline Pushups
Mike at 205.
Dan at 185.
Sep 11, 2008 Comments Off
Matt digs in for a few more reps of BW bench press.
“Lynne”
5 rounds of:
Max Bodyweight Bench Press
Max Pullups
(Yeah, one of those ones where you pretty much can’t sign your name in the attendance book post workout because you don’t have enough grip left in your hands to hold a pencil.)
Matt was able to maintain a 7 rep max BW bench press throughout Lynne.
Mike’s Dance (don’t try this at home, kids!)
Mike did a great job with “Lynne” and I don’t want to knock his efforts at all… that said, the “tapping” of the feet is not ideal. Ground your heels into the ground with a wide stance to create optimal pressing strength.
Like so:
Sep 11, 2008 Comments Off
4 Rounds:
8 Bulgarian Split Squats
16 Jumped Pullups
Veronica aims to get her chin over the bar.
Folks, THIS is how you split squat!
Veronica’s in town from Atlanta, GA for a very tribal visit. WELCOME, V!
Sep 11, 2008 Comments Off
“The Last Ascent”
5-10-15
Back Squats
20″ Box Jumps
Monday night’s crew and Tuesday morning’s lucky attendees bullied themselves through this rough heavy metcon. Kudos to Adam (6′2″, 195lbs.) for grinding through 225 back squats (including a solid set of 225×15) and finishing in 6:53. Nice focus, y’all.
Michelle squatting 55 shoeless.
Mike bites the bullet in his final 15.
Alyson in her last set of 15 and Justin’s watchful eye.
Kelly leaps.
Mark and Rick getting some air.
Jenna: not bad for a first timer, eh? 
)
Welcome back, Jenna!
Ah yes. On Monday, we welcomed our shiny, new, smelly bumpers to their home!
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.
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.
