CrossFit Tribe

WORKOUT OF THE DAY

Open Gym: The Best Things in Life are Free

My hero…

Strength day at CrossFit Tribe.

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Today was another landmark strength day at CrossFit Tribe. Every of our athletes today set a new PR (personal record) on practically every one of the three major lifts. It was a real pleasure to be there to witness Alyson squatting more than her bodyweight, Denise deadlifting over 200 lbs, and everyone else – Rick, Shelly, Tracy, Rachel and Mary Jo all hitting new PR’s and lifting their way to new heights. Its like those precious moments as a kid when you took your first step, said your first word, or learned to ride a bike.

Certain events in your life are just unforgettable. Times as such, when we achieve things we never thought were possible or when our hard work finally shows…is what helps us to grow and evolve as human beings. Achievements that are only possible with the support and inspiration from the people around us. Not only striving to reach personal greatness, but thriving, as we realize and exercise the great potential and physical ability that is given to us all.

At CrossFit Tribe on Saturday mornings at 930 am, you can be certain that a new PR we’ll be set. Another small baby step taken. Crossfitters cheering one another on. Music loud and lots of energy and excitement floating in the air.

And today proved to be no different!

Mr. Joshua

Mr. Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Compare to 081126.

DH_Pullup2-th.jpg

“The bar must be as close as possible to the middle of the foot (with the feet flat and heels down, of course) where the force acts against the ground: it must be in contact with the shin. In fact, it must stay in contact with the legs all the way up to lockout, since the farther away from the knee and hip joints it is, the longer the lever arm—the back—is, producing more torque against the hips. The correct starting position for any pull from the floor is always one in which the bar is in contact with the shins.This is another problem with raising the butt up without moving the bar: the knees pull back as the butt raises, pulling the shins away from the bar andleaving it too far away from the point of ground reaction.”

-Mark Rippetoe

"If there was a baby on the bar you could lift it." – Mike ‘I dream of paleokits’ Carbone

“Lynne”

5 Rounds of:

Max Bodyweight Bench Press
Immediately followed by Max Pullups

Rest as needed between rounds.

FACES ONLY A SPOTTER COULD LOVE:

The thing about the bench press is that it is the one movement in all of lifting that you’re really required to have a spot for. I mean, sure – you can settle for dumbbells pressing and other forms of horizontal pressing…but in the end, you’re really reliant upon some guy and his flighty perception of how much help you may need with your bodyweight in iron dangling over your head… in the fourth round of “Lynne”… after he’s just repped out 185 with all the ease of a p.o. – ed Brian Dawkins.

I mean, you’re putting your precious face in this guy’s chalked-up hands.

Thing is, you can do this because you trust him, because you’ve made a lover’s leap for your next rep. When you’re really benching the bar WILL feel like it WILL fall on you. And that is the perfect time to dig your heels into the ground, press up like your life depends on it, and be really glad that we’ve created a space for community that is full of spotters…

Your spot knows the weight you’re under – even if they haven’t lifted it yet. And this is a community of people willing to bail you out… but only when you have literally given this WOD, this session, this day, this rep every last bit of drive you can.

It’s a simple lift: bar above you, bar on top of you, bar above you. But somewhere in between there…you learn a lot about what you can take when a load gets thrown on top of you…and in good company.

“Less talk, Erin. More WODs.” – diligently logging tribal folk

Steve eyes out Pat’s kipping for form.

Carissa’s back for more: she completed her own newbie version of “Lynne” this morning and improved on every round. Good stuff!

-Erin “picks her spotters carefully” Davidson of Crossfit Tribe

Open Gym: Why Sunday is the BEST day of the week.

“I’m Starting Strength + GOMAD – BRING IT!” - Justin “Heavy Metal” McGinley

-Photo credit goes to Dennis’ ominous hand.

A special tribal “WELCOME!” goes out to Camille and Sherri – who I have NO PICTURES OF… because we were all so busy reviewing Hang Squat Clean form.

Lovely work, ladies! Come back soon!

Frankly…a force to be reckoned with – minus Rachel?!?!
(We miss you, Rach.) <3

The ladies get their “Mary” on…

Our resident Abercrombie Model shows off the good stuff!

Balanced Bites Nutrition Guide Widget
Steve's PaleoGoods

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.

Mobility WOD

What’s That Funky Symbol?

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.

CrossFit Journal: The Performance-Based Lifestyle Resource