Archive for October, 2017

general warm up (10 minutes)

Sanddune hand walks (fist) x 50 reps

Battling Ropes x 100 waves

kettlebell figure 8’s x 50 reps

kettlebell suitcase swings x 25 reps

Adex mace barbarian walking lunges x 100 feet

specific warm up (5 minutes)

chain bench press set up and light reps

strength (20 minutes)

chain bench press x 8/8/8/8 reps

conditioning/accessory work (3 rounds )

Pendlay rows x 5 reps

dumbbell pull overs x 10 reps



The subject of how much people weigh, on the average,  now compared to 30 or 40 years ago came up twice this week at the Cave.

Yes, overall weight has gone up for both men and women since the 1960s.

Perceptions of what “being fat” is have also changed. Back then, where I grew up, it was common for a gal to think she was fat if she weighed 100lb or more.  Which was actually not realistic at all, but it was perceived that it meant she was fat.

What a person weighs is a highly over-rated measure of their health and fitness.

Here are some other ways to consider.

It is more useful to look at how well you move, how your clothes fit, and if you just feel healthy. Don’t get me wrong, if you are 5’2″ and weigh 300lb, you need to see a doctor ASAP!

The media has promoted ridiculous ideas of what people should look like

Don’t become enslaved to other people’s ideas of how you should look!

You don’t have to have the cursed six pack or look like an anatomy chart with every blood vessel popping out to be fit and healthy.

In general, if you have an athletic appearance, feel great, and are loving life; keep up the good work!


Someone asked me today what I learned from the Tampa Bay Strongman Classic this weekend.

Simple, it takes guts!

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You see it wasn’t about learning a better technique or strategy.

It was about how the competitors reacted when they missed a heavy lift or fell down while giving their utmost.

They immediately got back up and attacked the task again.

No moaning or excuse-making or even seeing if they were hurt or not.

They just shook it off, grabbed it and charged full speed ahead again!


general warm up (10 minutes)

push ups x 25 reps

resistance band archer pulls x 25/25 reps

rear bear crawls x 100 feet

Adex mace split squats x 10/10 reps

Adex club barbarian pull overs x 25 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley >>>one round = farmers walk x 100 feet + double chain press x 10 reps + sandbag shouldering x 10 reps

conditioning/accessory work (2 rounds )

heavy Adex club front cleans x 5 reps

dumbbell rows x 5/5 reps

weighted sit ups x 10 reps




SteelClub_MaceTrainingFinalAs of this week, all our steel club and mace classes are now 5:30-6:00pm

see our full schedule here

Plus we are starting private one-on-one steel club & mace classes, call 941-228-8341 for details


The guys were killing it today, too!

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Lots of heart and determination was shown by the gals today at this excellent event!

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