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Legendary Powerlifter, Ed Coan (left) and myself (right) at Coach Coan’s Powerlifting Seminar.

Here at the Cave we continuously strive to bring you the very best training we possibly can. We learn from the best coaches/athletes  around so we can help you achieve your goals.

When you see this sign, drive through to the back parking lot!

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Never accept less than 100% from yourself!

I won’t accept less than that from you either, but first I will show you by what I do.

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dumbbell hang power snatches x 10/10 reps

Adex club long cycle swipes x 30 reps

dislocates x 10 reps

specific warm up (5 minutes)

dead stop squats set up and light reps

strength (20 minutes)

dead stop squats x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

resistance band good  mornings x 20 reps

0ne arm farmers walks x 100 feet

Adex mace 360’s x 40 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

side shuffles x 200 feet

rotation push ups x 20 reps

tuck jumps x 15 reps

resistance band Sumo high pulls x 15 reps

specific warm up (5 minutes)

Strongman log “G-to-O.H.” ground-to-overhead lift set up and light reps

strength (20 minutes)

Strongman log “G-to-O.H.” x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

heavy kettlebell or Plateau Buster swings x 10 reps

sandbag shouldering x 10/10 reps

 

 

Over the years I have become more and more selective about which people I will bring into our training program or keep in it later. The “popular culture” says we should be inclusive. I say that is garbage!

I won’t turn someone away based on their politics, race, etc. however, I will turn people away that are arrogant, uncoachable, lazy, thin-skinned (aka overly emotional), or just generally wussified. Those attitudes are like poison to a training environment.

There is  no place at the Cave for those kind of attitudes

People have to measure up every day, not just once in a while. That is how they survive the cut and make great progress.

 

 

general warm up (10 minutes)

mountain climbers x 100 feet

recline rope climbs x 5

drop, rock, & push x 10 reps (learned this from New Warrior Training)

alternating Adex mace barbarian lunges x 20 reps

Adex club 2 hand mills x 30 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20  minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lockout sit ups x 10 reps

isometric keg hold x max. hold time

During the early days of CrossFit there was no company called Rogue. I remember Bill Henniger had an idea for that equipment company he was discussing on the old CF message board. Today, Rogue is known all over the world.

Was he just lucky?

Not at all, he saw a need and had a great idea on how to fill it. He pursued and  has been rewarded with great success and rightfully so.

If he had focused on only what had been done instead of what could be done, nothing would have happened.

My friend, Don Giafardino, is the same kind of guy. He had an idea for an equipment company called Adex. He manufactures extremely well-made adjustable steel clubs and maces.

Don is relentless in bringing this type of training. He is not caught up in the negativism of losers who only think of why it won’t work.

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I think of this quote whenever I see someone with the vision and guts to do what others won’t.

“First they ignore you, then they laugh at you, then they fight you, then you win.”

–Mahatma Gandhi

In the early days of the Cave, I had people laugh behind my back and mock me and my gym. I could care less, I knew what I was doing and stuck to it.

I refuse to be like everyone else! I don’t need or want their permission.

I will never be a crowd follower or someone’s groupie.

The Cave will never be a cookie-cutter gym.

Only people with guts and tenacity will ever train at the Cave.

 

 

 

I practiced and taught martial arts for many years before making the transition to strength training.  A number of important lessons have been learned over the decades.

Here are a few that might be of some help to those who are committed to coaching over a lifetime.

  1. You MUST always train! There is no wiggle room here. You have no credibility if you do not train your own self.
  2. Keep the standards high. Do not give in to the soft culture around us where “everyone is a winner” and should get a trophy for just showing up.
  3. Hold people accountable. Don’t allow people to drift in and out of training, and never hesitate to kick someone out if it is needed.
  4. Do not get  involved in your clients personal lives. Draw “the line in the sand” and do not get sucked in to their pity parties.
  5. Do not give free trials at your gym. Your time and experience is valuable. Charge well for it.

Coaching can be very simple and enjoyable unless you choose to make it a nightmare for yourself.

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