October 2017 – Page 4

short notice schedule change

The Cave will be closed in the morning on Thursday, Oct. 12, since I will be going to the memorial service for Noah Jeffries. The evening classes will still be held (5:30pm – 7:00pm)

Americans are notorious for packing their schedules too full, but they are not alone. Convenience beckons them with fast food instead of real food, energy drinks instead of sleep, texting instead of talking to people face to face, and fat loss gimmicks instead of effective fitness training. Soon or later convenience will cost them dearly. The mindsetContinue reading “Convenience is the killer”

Adex attack mode

Cave Strong-quarterly strength & work capacity tests 3 & 4

general warm up (10 minutes) Americanas x 40 reps Adex club inside mills x 20/20 reps Sanddune fist walks x 50 reps Adex club front clean & squat x 15 reps specific warm up (5 minutes) squat cleans set up and light reps dips set up and light reps squat clean/dips tests (based on eachContinue reading “Cave Strong-quarterly strength & work capacity tests 3 & 4”

Why we have an “automatic drop” rule after two weeks of unexplained absence

This is a rule I implemented at the Cave years ago as an accountability measure. Granted, sometimes people can miss a lot of training for legitimate reasons, like military deployments, family emergencies, etc. and that is all taken into account. However, some people just don’t want to work as hard as we do and theyContinue reading “Why we have an “automatic drop” rule after two weeks of unexplained absence”

Cave Strong-quarterly strength & work capacity test 2

general warm up (10 minutes) Sanddune power steps x 50 reps kettlebell figure 8’s x 40 reps kettlebell swings x 30 reps resistance band sumo high pulls x 20 reps specific warm up (5 minutes) deadlift set up and light practice deadlift test (based on each person’s training journal) Note–No conditioning or accessory work

October is a month of giving to others here at the Cave

Our athletes and other generous people will be helping victims of the recent hurricanes in two ways: First, we are collecting items to ship to Puerto Rico for the immediate needs of the people there household items toiletries baby wipes/diapers non-perishable food insect repellant bottled water Second, we are raising funds for Calvary Relief for theirContinue reading “October is a month of giving to others here at the Cave”

first day of testing

Finished with one test? Why not go for another? Kareem attacking his ten minute pull up test (after doing his bench press test)

Tomorrow we kick off our quarterly tests

Every quarter we conduct our strength & work capacity tests. We will test on five barbell lifts and two bodyweight exercises over the next two week. bench press dealift back squat push press squat clean strict pull ups strict dips starting in January we will be adding two more tests: steel clubs long cycle swipesContinue reading “Tomorrow we kick off our quarterly tests”

Cave Strong-quarterly strength & work capacity test 1

general warm up (10 minutes) Sanddune fingertip hand walks x 50 reps resistance band pull a parts x 50 reps resistance band archer pulls x 25/25 reps Adex club pull overs x 25 reps specific warm up (5 minutes) bench press set up and light practice bench press test (based on each person’s training journal)Continue reading “Cave Strong-quarterly strength & work capacity test 1”