“For starters, I couldn’t agree more with Thib’s idea that to go into a workout with a pre-determined set/rep scheme is just flat out wrong minded. That’s not to say, though, that you shouldn’t have a framework from which to begin. In other words, I go into a session knowing what modality and movements I plan on working; specific sets, reps and weights, though, I feel as I go along. It’s not that I have no idea here — I do — it’s just that my overriding goal is to improve over the long haul rather that to hit some pre-determined, daily goal. Remember, sets, reps, TUL — these are all constructs of the mind that the body could give a rat’s narrow ass about. Thibs puts it this way:
You have to stop looking at the wrong variables. Numbers, sets, reps, and rest periods are only tools. The real question is, what is your physiology telling you?”
The goal then is to execute each rep with the aim to produce the maximum amount of power possible. And right there lies the secret to what we do!
This Sunday, at Connolly Park in Voorhees, NJ, 8am registration. Join Jack’s Pack (our very own Erin Levengood’s initiative and inspiration!) in a 5k run or walk to raise Autism Awareness through the Goodlooking Foundation. See more info here or, if you can’t make it – please donate! More information on the run itself if you’d like to participate, is here.
A note about 5k runs, mud runs, and everything else running oriented: You guys know we don’t do a lot of 5k runs that typically come up on the mainpage. We encourage you to work on the skill of running POSE and not underestimate that power of a good 5k time. If you can’t run – or don’t want to. We dare you to take a long walk with a sandbag. Mwahaha…
Date: Saturday October 24th, 2009 Time: 10:00-12:00 pm (beginner) and 1:00-3:00 pm (advanced) Cost: $60 early registration/ $80 (if register after Oct 15th.)
Note:Act fast!…. classes are limited to 12 people and once filled, registration is closed.
Come learn a variety of beginner and advanced gymnastic skills! All ages and abilities welcome, as each and every skill will be scalable to fit your current strength and fitness level. This seminar will be taught by Jim Bathurst, creator of BeastSkills.com, a well-received site offering tutorials for feats of bodyweight strength. In order to provide quality coaching, space is extremely limited.
The beginner seminar is best suited for those who are just beginning with bodyweight skills and basic ring work. The beginner’s seminar will cover the following:
Headstand Handstand Handstand push-up variations Pistol Squat Elbow Lever Front Lever Back Lever L-sit Muscle-up
(interested in taking your skills to the next level? check out the advanced seminar)
We’ll be set up by 1p but if you’d like to come out early feel free to come by around 12p. Get some rest, y’all!
…and MANY warm, muddy feelings toward everyone who participated in the Mud Run today. Be sure to send me pics if you have them and I’ll post them here! This is sure to become an annual Tribe event.
2 rounds for time: 400m Run 12 KB Swings 12 Ring rows
Jerk variations (push or split) allow us to move greater load in less time. Weight is taken from the racked position on the shoulders to a secure position overhead in a fraction of a second.
Dip the hip, throw the weight up, and drive the body under the load to a locked-out, straight-arm position overhead. Finish to standing to complete the lift.
Fight Gone Bad is this Sunday at 1p! You can be scared. But you still have to sign up. Yes it’s a commercial…but seriously…what are YOU chasing? Your hormones want to know…
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.
If you can’t run – or don’t want to. We dare you to take a long walk with a sandbag. Mwahaha… 
