CrossFit Tribe

WORKOUT OF THE DAY

push, pull and clean FOR TIME…

7 rounds for time of:

3 Handstand Push Ups
5 Power Cleans 185 lbs
7 Pull Ups (Chest To Bar)

Post times to comments.

Two rounds of:


Right arm barbell push-press 12 reps Align LeftLeft arm deadlift 12 reps

Run 800 meters

Left arm barbell push-press 12 reps

Right arm deadlift 12 reps

Run 800 meter

Ahhh the beauty of the one-arm workout. So simple! So hard. That’s CrossFit, eh?

“I’m not trying to tell anyone to quit their gym. The issue isn’t the gym, it’s the whole direction of the fitness industry. Everyone is trying to find a niche, so authors and personal trainers are doing their best to “get a name.” Now, there’s nothing wrong with that idea. The problem comes when an athlete gets so caught up in gadgets, rep cadence, foot placement, and all the rest that they miss the big picture.

Certainly, part of the big picture is to “Go Hard, Go Heavy, and Go Home,” or whatever is on your T-shirt, but the other thing that’s often missed is this: you need to give an exercise, a lift, a training program, a supplement, or a diet some time to work.”

-Dan John, in this awesome article entitled One Dumbbell Workout.

Would completely encourage you guys to read ANYTHING by Dan John. It’s training writing at its most helpful.

WELCOME, OMAR!

Scores for the day, folks (minus the 12p session):


Strength in numbers.

Complete the following in two-person teams, with one person working at a time:

40 Clean & Jerk (95lb)
60 Box Jump (20″)
80 KB Swing (24k)
100 Pull-up
120 Push-up
400m Run (both teammates do run at one time)

Also – check out the Jaws Youth Fund Fitness Festival (supporters of Steve’s Club) with the rest of us at the Tribe on Sunday! Click here for more info!

A van leaves the Tribe at 5am sharp this Sunday! Let us know if you’ll be there!

Can you jerk what you clean?

Clean and Jerk : 1-1-1-1-1

2 rounds of “Helen”:

400m Run
21 KB Swings
12 Pullups

“It is not the same to talk of bulls, as to be in the bullring.” -Spanish Proverb.
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