Steve's Club

"Time for change has come..."

"Jumpy Helen"

21 Broad Jumps
21 Kettlebell Swings (25-30#)
12 Pull ups

 

                                 Jump!

                              Pull!

Chris (who is nursing 3 herniated disks) works on lunges.

Sub for kipping pullups is 30 jumping pullups as shown above.

         (3) 1 minute thigh touches to finish off.

Move over Girl Scout cookies, we have Paleo Kits!

Mad Monday's at Steve's Club

Spartans

6 Rounds
10 Overhead squats
10 Push Presses
10 Front Squats

Trojans

Cindy - AMRAP in 12 minutes
5 pullups
10 pushups
15 squats



Eddie working some overhead presses following the WOD.



      Rick using the bars to assist with his pushups.



 Mere understands what it means to drive the hips back.



   Erin reminding Bradley to keep the bar over his head.



  Time to learn the rack position for the front squats.







Charlie and Fab performing kipping pullups... from steve liberati on Vimeo.

Show of Strength

Lunges (#40-60) 4 sets of 8

Push Presses 6 sets of 3

Tabata Pushups

           

Fab warming up with the bar.



Erin working one-on-one with Chris who found out he has
three herniated disks in his back. Unfortunately his other
alternative is to pop painkillers the rest of his life as
suggested by his doctor.  

               

Chris making it look rather easy.

 Anthony maintaining good posture with an erect torso.

Push Press from steve liberati on Vimeo.

Steve's Club Superstars!

Today was open gym (sorry guys! important late afternoon meeting that we could not reschedule) . Workout was optional.

Rick and Ant stopped by for a little sweat (AND choose to walk home which takes about 40 minutes walking distance).

8 Rounds

12 Burpees
12 Jumping Pullups

     *UPDATE ON THE 60-DAY PALEO CHALLENGE*

Chris:   

     Hey everyone, Thanks for continuing to check in on us! During these last two weeks I've been following the paleo challange, but due to recent injury i cant much of anything. These past two weeks i remained a 35" inches but im tring hard to break my record of the first week being a lost of 2 inches.When i go to Steve's Club Steve puts together a workout that assist my back (Herniated Disk). And that workout plan lately have been helping me with my back pain, and keeping that under control. though they're are times when i wish i could rip out my back i dont and i just wait it out come to Steve's Club and start to streighten my core. Some of these workouts are AMRAP (as many rounds as possible) and the rounds are only flanks. So far i cant do many cause of my back but thats no reason to give up! Thanks to everyone a Steve's Club for helping me and motivating me while i do a couple of rounds. Some of my team mates even got on the floor and started to do them too! Thanks Guys!! And to Steve and Erin for being there for me, Someday the favor will be retured, Hopefully.  THANKS  

 

 

 

Rick:

    Hey, How you guys doing today well i can tell you how i feel. i feel so much better since i started the paleo diet but ever since i started it was intense. As i told you guys before the first two weeks was the worst times of my life because i felt like i wasn't eating enough. And i would feel like i am still hungry and even though i was eating the same amount of food from the diet menu. instead of the regular food. i would feel the same, but the 1st week i left, i didnt feel it then the 2nd week i started to feel it. And as the 3rd week i felt it more and and when i reached a month i was amazed that I've made it this far and the total lost around my waist is 3 inches in one month!! My goal is to lose 12 inches by the end of december if not i'll try harder. Seeing my results, thank you for your support.

Anthony:
   Hi my name is Anthony. And as you know I been following the Paleo Diet and Steve's Dietary Guidelines. So far I lost two inches around my waist and I'm seeing a big difference. Also doing Steve's workout three times a week. I'm seeing results and I feel fantastic and plan to stay with it for a long time. I'm seeing I feel faster and stronger. I look forward to losing more and see more results But thats my results so far. I'm not done. Bye

Untitled from steve liberati on Vimeo.
Anthony updates on the 60-day Paleo Challenge from steve liberati on Vimeo.

Deadlifts, Lunges and Dips...Oh My!

Trojans (3:30 to 4:30 class)

Deadlifts, 4 sets of 3 followed by: 2 max effort sets.

Spartans (4:30 to 5:30 class)

"666"

6 Rounds
6 Lunges
6 Dips  
6 Squats



      Ant safely and properly deadlifts 255 lbs.

               Rick on his way to stardom!

            Charlie gets 285 today and a new job!

Erin shows how to complete a pushup with good form.

           Keep those heels down, boy!

                    "Okay, much better!"

     "Remember to swing your hips back and forth."


The fun doesn't stop...Erin teaches the kipping pullup for
a few minutes at the end of class. Until next time...

Charlie Deadlifting 285 lbs. from Steve's Club on Vimeo.

Squat your heart out! from steve liberati on Vimeo.

Crazy 8's

AMRAP in 12 minutes

Push Presses, 8 reps
Front Squats, 8 reps
Push ups, 8 reps

      

Ant practices his front squat with the bar.
        "Remember, to keep your chin down, Ant!"

 

Abs braced, elbows up and torso upright. Good job, C!

    

Rick and Chris compete to motivate one another.

Little Damu (aka Swift) drops in for a workout and to tell us
how much he misses working out and the club. He's playing
freshman football this year for Woodrow Wilson High School. 




"Steve, I checked out your site (Steve's Club). I coach teens too and your facility looks like it fosters an incredible atmosphere for those kids. Keep up the inspired work. You're doing great things out there in NJ and making a difference in today's world. Kudos, brother!"

-Herm Blancaflor, Crossfitter from Los Altos, CA.

Humanity's Next Greatest Innovation!

Starting today, we are selling "paleo kits" online to raise funds for our club. All of the proceeds are used to directly benefit our athletes (note: we refer to all of our members as athletes). For every kit that you purchase (8 is the mininum order), a member of Steve's Club receives one in return.   

We started making these kits for our club members several months back after teaching the kids about the Paleo Diet and ways to achieve optimal performance and health through proper nutrition and physical fitness. Half of them laughed at the mere thought of giving up the chemically enhanced, proceesed crap foods they've grown to love, while several others reluctantly accepted the challenge. The rules are simple: You can only eat meats, fruit, veggies, nut and seeds. Everything else is off limits. That means no dairy, grains, sugar, wheat, candy, or basically anything with a bar code or that comes in a box, cartoon or can.

While whole, natural foods are the foundation of a good healthy diet, many of the kids complained about the inconvenience of following the diet when not at home. The school cafeteria offered few choices in the way of healthy eating, not to mention the standard fare available at most corner and convenient stores. It is no wonder childhood obesity has reached epic numbers in recent years. 

Determined to find a viable solution, we wanted to create a meal that was packed with nutrition, did not require refrigeration nor risk going stale, free of chemicals and nasty sweetners like high fructose corn syrup, nitrates, soy and other proceesed foods that have become staples in the Western diet. But more importantly, a meal that tasted exceptionally good as in the best jerky you have ever eaten.

"Paleo Kits" are born. We're proud to offer a product that shares all of these qualities while meeting the demands of proper nutrition to achieve ideal body weight, peak athletic performance and optimal health.

Try some today. We promise you won't be disappointed.

"The wise man should consider that health is the greatest of human blessings. Let food be your medicine."
- Hippocrates

Anthony drops another inch on the 60-day Paleo Challenge!

Trojans

15 minutes of skill work: Back, front and overhead squat tutorial

AMRAP in 10 minutes

8 Burpees
8 Tuck Jumps

Spartans

10 minutes of strength work

5 Rounds
400 meter row
8 Lunges
8 Box Jumps (24')

Erin teaches the class the proper mechanics of a back squat.




       Keith stops by for a quick dose of testosterone.

               

Keep your chest up, B!



 "I'm gonna lose this no matter what it takes Coach!"

Anthony's drops another pound with a regular dose of
CrossFit and Paleo diet. Great job, Anthony! Keep it up.



      "Come on Charlie hurry up so we can race!"

Leap Academy's second class at Steve's Club!

Team Workout

Teams of 5.

1 player from each team goes to the middle of the circle to complete 10 reps. Then next player steps up to complete 10 reps.

First team to finish 100 reps wins.

2 Rounds
Squats
Push Presses
Jumping Pullups

Erin demonstrates the fundamentals of a proper squat.

Despite a designated rest day, the older boys stop for extra
training and put together their own workout outside.
3 Rounds: 10 Squats, 10 Dips, 10 Burpees, and 10 Jumping Squats.

Check out this article by Jason Nark by clicking the link below. This is a small glimpse of the daily pressures of growing up in Camden, NJ. If you notice Rick and Chris from our club are quoted in the article.

How drug dealers lure juveniles into the drug world

Female Rockstars?!?!

Front Squats, 5 x 3

Tabata Squats 5 rounds, 20 secs of work/10 secs of rest.

Tabata Pullups/Jumping Pullups, 20 secs of work/10 secs of rest.

Practice Plank Hold.

If you thought Steve's Club was only for males..think again!

 

Rick finding a renewed energy on his new eating plan.

     

Eddie showing the rest of the club how its done.

   

Charlie learns the rack position driving elbows up.