His stipulations on form are as follows: Workout 4:
knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score
What’s the best musical performance you’ve seen live and what made it the best?
“Strength is happiness. Strength is itself victory. In weakness and cowardice there is no happiness. When you wage a struggle, you might win or you might lose. But regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being.”
“In this hectic part of year the suggestion bears repeating – and revisting. Carpe diem, take the bull by the horns – whatever you want to call it. Enjoy the moment – the company, the conversation, the chance to connect and tell stories new and old. Start some fresh traditions or revive some old ones (a pre-dinner family game of touch football, an after dinner walk, an evening around the board games or family albums, an evening of volunteering). Whether you’re alone or with a whole horde, here’s to making the most of the day in such a way that we’ll all go to bed that night fulfilled (not just full), inspired, at peace, nostalgic, and grateful for the day instead of just relieved the dishes are done or glad we made it through.” -Mark from Mark’s Daily Apple
Rachel shown catching under the bar after the second pull.
Activation/Buy-in: Supine Rows, 3 x 10. (Don’t allow shoulders to shrug – use a variation that is difficult to do by rep 8 or 10)
“The Chief”
Max Rounds in 3 minutes of:
135lb. Power Clean, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 cycles.
Mark your Calendars for Saturday 12/5/09 at 12:00PM!
Our friends from King of Prussia have challenged to us a friendly competition between affiliates!! WODs to be announced (WODs will be scaled to all levels and ability). This is open to all CrossFit Tribe members. Please come up and help us represent Tribe!
If you plan on attending, please email us at crossfittribe@gmail.com ASAP.
No time component. Score is number of presses for given weight.
Welcome to Day 2 of the 30 Days of _________ Challenge! Looking for something fast, tasty, easy, and perfectly portioned? You really can’t go wrong with soup.
What are some mental steps you go through before pulling a deadlift? Post thoughts to comments.
Activation/Buy-in: Find out how heavy you can go for a set of 10 renegade rows.
Complete AMRAP in 20 minutes of:
25 Burpees
Bodyweight Back Squat, 15 reps
“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” — Yuri Vlasov, Soviet Weightlifter
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.
