Featured Athlete Nefer

http://www.stevesclub.org/blog/post/steves_club_featured_athlete_nefer

Pull Up Love

For those who can complete less than 1 pull up:

3 days a week complete:

As many rounds as needed to meet the daily score:

Max time chin over bar hold, score = seconds

Max ring rows, before stopping or losing plank

Rest 30 – 90 seconds between rounds

Example - If you Pull up and hold chin over bar for 19 seconds, do ring rows until you stop or lose plank. Then back to pull-ups. Repeat until you've met the daily score. (seconds + # ring rows)

• Jan 14 – 18 score = 50 each day for 3 days a week ( total points week 1=150)
• Jan 21 - 25 score = 75 each day for 3 days a week ( total points week2 =225)
• Jan 28 – Feb 1 score = 100 each day for 3 days a week ( total points week 3 = 300)
• Feb 4 – 8 score = 150 each day for 3 days a week ( total points week 4 = 450)
• Feb 11-13 skill work with trainer or experienced crossfitter

*during the challenge, no bands will be used during a WOD. To complete a pullup during a WOD, the athlete will do a jumping pull up and hold chin over bar for 3 seconds, then slowly descend to the ground.
• Valentine’s Day – Test Your Skills


For those who can complete  more than 1pull-up (un-banded)
​
​Determine a goal for number of unbroken pullups. This number will now referred to as “P”.
Rest 30 – 90 seconds between rounds
. During the challenge, never release from the bar during a set of pull ups in a WOD

​3 days a week complete:

• Jan 14–18 dead hang pull ups(dhp) : 3-3-max# (1st round 3-dhp, 2nd round 3-dhp, 3rd round max#-dhp)
• Jan 21-25 weighted pull ups at P/2: Number of pull-ups= P for quality (not timed)
(if my goal is 30, my weight 15#. If my goal is 60, my weight is 30#)
• Jan 28 – Feb 1 Dead hang pull ups 5-5-max# ( 1st round 5-dhp, 2nd round 5-dhp, 3rd round max#-dhp)
• Feb 4 – 8 Weighted pull ups at P: Number = P/5 for quality
• Feb 11 – 13 Skill work

​* during the challenge, never release from the bar during a set of pull ups in a WOD

• Valentine’s Day - Test for improvement.




Words from the Champ

What is SELF-ESTEEM?

 

       

        Self-esteem is similar to self-worth (how much a person values himself or herself). This can change from day to day or from year to year, but overall self-esteem tends to develop from infancy and keep going until we are adults.

     Self-esteem also can be defined as feeling capable while also feeling loved. A child who is happy with an achievement but does not feel loved may eventually experience low self-esteem. Likewise, a child who feels loved but is hesitant about his or her own abilities can also develop low self-esteem. Healthy self-esteem comes when a good balance is maintained.

      Patterns of self-esteem start very early in life. The concept of success following effort and persistence starts early. Once people reach adulthood, it's harder to make changes to how they see and define themselves.

       So, it's wise to think about developing and promoting self-esteem during childhood. As kids try, fail, try again, fail again, and then finally succeed, they develop ideas about their own capabilities. At the same time, they're creating a self-concept based on interactions with other people. This is why parental involvement is key to helping kids form accurate, healthy self-perceptions.

     Parents and caregivers can promote healthy self-esteem by showing encouragement and enjoyment in many areas. Avoid focusing on one specific area; for example, success on a spelling test, which can lead to kids feeling that they're only as valuable as their test scores.

The Check is in the mail

My post yesterday alluded to something new, that I had planned. I wanted to make sure that the paperwork was complete and the check was mailed, before I let everyone know what the "Something New" was. The something new, is a fitness program for girls. It is called Fit Girls and it is for girls in 4th and 5th grade that uniquely combines training for a 5k race with reading and community outreach. I think it is a great program and I am excited to be able to offer this to the young ladies at Francone Elementary. My wife will be the ambassador for this program at Francone and will help me coordinate any other future locations. The goal is to have this program and Kelly's Champions at all title one schools in Cy-Fair isd. So expect more fundraising from the Champs ad FIt Girls. I am excited and I hope that I can continue to count on your support.

Words from the Champ


Words from the Champ

Something New

I am always thinking of how I can reach the most kids as possible. I think I may have found a way to reach a few more. This program was brought to my attention by my lovely wife and I think its going to a good one. More details to follow. I can tell you this, I will definitely need your support with this project, more than I have ever asked for or needed in the past. So stay tuned!

Words from the Champ

Intro to Olympic Lifting

Today we had the opportunity to receive some excellent training on Olympic lifting. Ursula Garza was amazing and very engaging. The Champs and I had a great time. We also learned a lot. So a big thank you to Crossfit cypress for hosting the class.



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The 2012 Kelly's Champions Beat the Streets/Battle for the Belt was a success and here is the proof.