Those of you who have followed my posts over time know how much I despise the lazy attitude and entitlement mentality that is so prevalent in our culture.

Someone asked me during our strength tests this week if I was scoring harder than last time. I said no, just that people were giving many more opportunities to make corrections.
Many lifts were “no repped” due to poor technique. I did that without apology.
It is much more important to me to have people learn the right technique and lift safely than to see bigger numbers. I “no rep” my own self when it is needed also.
It’s kind of a 2-edged sword. High standards are tough on everyone, but they are very much worth the frustration and seemingly endless reps.
My job is to help people get stronger and more fit; not to pamper them and settle for mediocrity. Though it may not seem like it at the time, goal for myself and for them is excellence rather than perfection. Only one perfect man ever walked the earth, but excellence is a an achievable goal.
Strive for excellence every day!

One of the main things I have learned over the years from my martial arts, military service, and strength & conditioning is the importance of focusing 100% on the immediate task at hand.

I remember many times having the door position on a night jump from a C-130; the only thing that mattered was seeing that parachute open within 4 seconds. The was my complete focus. I wasn’t thinking about what I was going to do once I hit the ground, I had to get there in one piece first.

The same thing goes for lifting. You have to concentrate on that one rep, not the one you just missed or the one you hope to make next. Just this one, nothing else matters at that moment.

You cannot and must not let all the chatter of this crazy world invade your thinking!
Shut out the noise, the regrets, the anger, the disappointments, the busy schedule and all that other garbage and just make that one lift.

All forms of cancer are devastating to entire families , our own family has been no exception

Whether it’s fighting breast cancer or other types, the “crush cancer” says it all

Note:  ladies tank top only

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Every three months our people are tested for one rep. max. on each of 5 lifts

  • bench press
  • deadlift
  • strict shoulder press
  • back squat
  • squat clean

Each lift must be done with correct technique to be counted

  • full range of motion
  • correct bar path
  • smooth controlled movement

Everyone is expected to exceed their previous 1 RMs

Safe lifting is absolutely mandatory!!!!!!!!!

I have studied all of these books and have integrated the information into our training here at the Cave

Back in the early days of CrossFit, the fitness world started hearing a lot about rhabdomyolysis from articles like this one

Yes, this does pose a legitimate threat to a person’s health and coaches/trainers need to educated on it and make sure those they train get the information on it too.

Since I first affiliated with CrossFit back in 2005, We have been blessed to have never had a case of rhabdo caused by our training. Now, ten years later, my program includes Powerlifting, Strongman, and Underground Strength training. All of these are very intense types of training, but still no cases of rhabdo.

Enough said on that threat.

With the glut of  both good and bad information available online these days some very important things pertaining to training have been overlooked. One of them is hyponatremia, which can really mess you or kill you.

Endurance athletes are particularly at risk for this, but they are not the only ones. One way a person can bring on hyponatremia is by drinking way too much water

Living in southwest Florida, this can happen pretty easily.  Being well-hydrated is important, but being over-hydrated is dangerous.

I had a question from one of the lifters at our Iron Brotherhood Weightlifting Club training the other day about the symptoms of hyponatremia, so I have copied a list from this Mayo Clinic article

Hyponatremia signs and symptoms may include:

  • Nausea and vomiting
  • Headache
  • Confusion
  • Loss of energy and fatigue
  • Restlessness and irritability
  • Muscle weakness, spasms or cramps
  • Seizures
  • Coma

Here’s a second article on it for all the Wikipedia addicts out there

Our motto at the Cave is “No brain, no gain”

Be a smart athlete so you can live well and live long!

Coach D