I love Mondays! It’s a new week I have been blessed to do what I love: coach people and help them get stronger and more fit.
Monthly Archives: July 2018
make up test-quarterly strength & work capacity tests #5 & #6
General warm up (10 minutes) Sanddune power steps x 50 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps dislocates x 10 reps Sanddune split squats x 10/10 reps specific warm up (5 minutes) back squat test rest as needed specific warm up (5 minutes) dips test **Note: noContinue reading “make up test-quarterly strength & work capacity tests #5 & #6”
make up test for: Cave Strong-quarterly strength & work capacity tests #3 & #4
General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note: no conditioning/accessory work during tests**
They forgot about us, but we didn’t go away
Six years ago, I posted video about small gyms on my old YouTube channel . made that video to encourage other small gym owners, like myself, who could end up surrounded by big fancy chain gyms or “globo” gyms. The big gyms didn’t take us seriously. However, much has changed since I made that video. NowContinue reading “They forgot about us, but we didn’t go away”
Mace Fit started here at the Cave, but it is available in other Florida cities
Yes, Mace Fit is also in other states and one other country; but right now we are looking at Florida. classes that are available now: The Cave, Sarasota, FL–Frank DiMeo, Mace Fit Coordinator Barracuda Fitness, Deerfield Beach, FL–Don Giafardino, Mace Fit Coach/AdexEquipment Logistics Pending approval in September: Battlecry CrossFit, Casselbery, FL–Ricardo Mendez, Mace Fit CoachContinue reading “Mace Fit started here at the Cave, but it is available in other Florida cities”
Cave Strong-quarterly strength & work capacity test #9
General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test **Note: no conditioning/accessoryContinue reading “Cave Strong-quarterly strength & work capacity test #9”
Cave Strong-quarterly strength & work capacity tests #7 & #8
General warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps Adex club mills x 20 rep Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) Adex mace test **Note: no conditioning/accessory work during tests**
Cave Strong-quarterly strength & work capacity tests #5 & #6
General warm up (10 minutes) Sanddune power steps x 50 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps dislocates x 10 reps Sanddune split squats x 10/10 reps specific warm up (5 minutes) back squat test rest as needed specific warm up (5 minutes) dips test **Note: noContinue reading “Cave Strong-quarterly strength & work capacity tests #5 & #6”
Military discount for our Mace Fit Certification Sept. 22-23
All military personnel with a valid ID card will get our special “2 for 1 buddy discount” at our upcoming Mace Fit certification in Clayton, NC. Come and learn steel mace and club training, one of the oldest forms of training for ancient warriors & grapplers. Here are the details
Cave Strong-quarterly strength & work capacity tests #3 & #4
General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note: no conditioning/accessory work during tests**
The Cave 