Jul 30, 2009 82
WOD: Back Squat, 5×5
Cooldown and stretch.
The “low bar” back squat, as seen on the far right, places the glutes, hamstrings and adductors in a position of optimum contracting potential making this variation of the squat the most effective for developing max strength.
Photo courtesy of crossfittx.com
Jul 29, 2009 87
Push Press 3×3
followed by:
3 Rounds AQAP Not For Time of:
15 Parallette Push Up
15 Ring Dip
15 BB Rollouts
“I’ve struggled with getting and staying in shape for as long as I can remember. Indeed, when you’re miserably out of shape, “just get in shape” isn’t a concept you can even grasp much less do something concrete about. And to make it harder, if you do something toward improving it, you can’t tell immediately or even after a week that anything has changed. In fact, you could spend all day working on getting in shape, and a week later you might have nothing at all to show for it.
This is the kind of demotivator that can jump right up and beat you into submission before you even get started.
I’ve recently been working on this very problem in earnest. Going to the gym almost daily, eating better–the works. But even when I’m getting with the program in a serious way, it’s hard to see the results. As I was wallowing in my demotivation one recent evening, my friend Erik Kastner posted a message to Twitter with the following text:
Help me get my $%!^ in shape…ask me once a day: “Was today better than yesterday?” (nutrition / exercise) – today: YES!
When I read this I realized that it was the ticket to getting in shape. I recognized it from the big problems I have successfully solved in my life. The secret is to focus on making whatever it is you’re trying to improve and make better today than it was yesterday. That’s it. It’s easy. And, as Erik was, it’s possible to be enthusiastic about taking real, tangible steps toward a distant goal.”
Jul 27, 2009 89
Untitled from Erin Davidson on Vimeo.
STAY TUNED FOR TRIBE WARS TEAMS POSTINGS!
And although we’ll provide some food/drink this Sunday please bring your favorite dish to share potluck style! Bring a dish and eat for free! Otherwise we’re charging $5 a person.
Jul 27, 2009 6
Jul 26, 2009 232
For time:
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.
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.
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.
