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April 25, 2011

Wow I have a lot to say. The last few days have been life changing to say the least. Thank you for all of the email's and congratulations! I've said it a hundred times but why not one more, the community we have is awesome! Thank you again. 

 

A huge congratulations to Patrick and his family on a brand new Baby Girl to the family. Alivia arrived today at 7lbs 5oz.

 

 

Don't worry guys. This week we will make Birthday workouts for both my daughter Ava and Patrick's daughter Alivia. 

 

 

 

 

Some action at the gym today:

 

Photo (56)

Photo (57) Photo (55)

 

 

 

STEVE'S CLUB BEAT THE STREETS FUNDRAISER

 

 

What is Steve's Club? 

 

Our Mission

"Steve’s Club and its participating members provide a national network of programs through which at-risk or underserved youth of any socioeconomic background can join in the CrossFit Community at a reduced, low or no cost structure."

Steve's Club National Program is a member-based 501(c)(3) for at-risk youth fitness.

Our Vision

Imagine a country where kids grow up valuing fitness and nutrition, where youth from disadvantaged backgrounds are given the opportunity to improve their health, fitness, and personal development.
 
Teens from tough neighborhoods and difficult family lives choose to be involved in fitness, sports, and other positive outlets instead of drugs, gangs, and violence. After school, they go to their local gym (CrossFit Affiliate) where they sweat alongside other members of their local community - firefighters, lawyers, doctors, businessmen, soccer moms, etc. 

CrossFit offers a positive framework and community to help at-risk youth grow into stronger and healthier individuals- both physically and mentally.  Working out and eating well become second nature, and they learn life lessons in a supportive environment - discovering what they're capable of, pushing themselves to work hard and strive for something greater.

CrossFit changes lives, but these changes happen on the individual and local level. We hope to reach these kids by offering free or subsidized access to fitness in their own neighborhoods.

Personal health is a strong platform for future development; by giving them the right tools and encouragement, we can make a difference in the lives of individual kids and begin to create change on a larger scale. The future of America rests with our youth.

 

 

 

I have personally been a fan of Steve's Club since day one. I know Steve personally and he is an extremely genuine good guy. 

 

Please check out the link to the left if you would like to donate to the Beat the Streets Fundraiser. 

 

 

There will be a workout on May 21st at Crossfit Santa Clara....Below is the workout. 

 

 

WOD AND RULES

WOD / Rules

Rules

Teams of 3 (at least 1 female per team).  Teams will compete in either the Social or Competitive (rx’d) Division.  For the Competitive Division, the WOD must be done as prescribed and will be judged accordingly.  Athletes may compete on more than one team if they like (in different heats).

WOD

Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges).

For time:

  • Run 400 meters (entire team)
  • 150 Box Jumps (24" box for everyone)
  • 75 Push Press (45#/25# dumbbells)
  • 75 Air Squats
  • 150 Steps Walking Lunge (with 45#/25# dumbbells)
  • Run 400 meters (entire team)

Scoring

Results are based on the time it takes to complete the workout. The fastest team wins!

Transitions

Team cannot start the first exercise until everyone has completed the run, team cannot start the next exercise until all reps are done.  Final time is when the slowest athlete finishes their 400m run.

WOD Standards

  • Box Jumps - Entire foot must be on the box, open hips at the top.  Step down is ok.
  • Push Press - Dumbbells must touch shoulder and reach full extension (arms straight at the top).
  • Air Squats - Crease of the hip below the knee (must be below parallel).  Full extension at the top.
  • Walking Lunge - Back knee must touch the ground, hips must come to full extension at the top.

Scaling/Substitutions

Be sure to ask if anyone has injuries or should not be doing any of these exercises.  Trainers should use their judgment in scaling the weight, especially with new people or unfit individuals.

Teams that scale cannot compete in the Competitive Division.

If you have limited equipment limitations (i.e. not enough dumbbells), please let the Competitive teams use them and you can sub lighter dumbbells for social teams, a barbell for the push press, or kettlebells for walking lunges if necessary).  You might want to separate your competitive teams in different heats.

Appropriate substitutions:

  • 400m run = row 400m if necessary
  • Box Jumps = step ups and/or shorter box
  • Push Press = lighter weight
  • Air Squat = sit on a box or medball
  • Walking Lunge = lighter weight/no weight

Judging

We recommend that Trainers or experienced CrossFitters judge the teams in the Competitive Division.  Social Division can judge themselves or have other teams judge.

Prizes

National Prizes to be awarded for the top teams in the Competitive (rx’d) Division, and the Affiliate that raises the most money.

  • Competitive Division: Top 3 Teams receive Steve's Club Tshirts and a "Steve's Club Sampler" for each of their members - includes PaleoKits, PaleoKrunch and other Steve's Original products = $270 Value
  • Top Affiliate Fundraiser: Steve's Club Tshirts and a Large order of 25 PaleoKits = $450 Value 

BTS hosts must send Competitive Division results to SCNP at the end of the competition to determine the nation-wide winners.

Local prizes are at the discretion of the BTS host.

 

 

 

 

Workout for Tomorrow:

 

After warming up 

 

The below is to be done controlled and leisurely. 

30 Strict Pull Up's

50 GHD Sit Ups

30 Glute Ham Raises or 100 hip Extensions 

10 One Legged Squats

2 Rope Climb's 

  

 

5 Rounds for time of:

  

Run 200 meter's

10 Power Clean's @ 135#'s

 

All rounds should be done unbroken, this should be a sprint!


 

 


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This was a fun workout. Thanks!

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