Archive for August, 2019

Today is a fantastic day here in southwest Florida. We have been blessed to live in an incredibly beautiful place.

Siesta Key 1On the other side of our state a hurricane is approaching. Having been through this quite a few times before we have learned that staying calm is vital.

We pray that GOD will have mercy on us and all the people we know and love, and that all of  us will all come through this just fine.

We stay prepared for hurricane conditions down here: storm shutters, extra batteries, flashlights, water, non-perishable food, etc..

It is not helpful for people to constantly watch the news when a hurricane is approaching. It is best to check the NOAA Hurricane Center every so often for updates, though. TV news often generates a lot of unnecessary fear and anxiety in people.

I call it “fear mongering”. They whip people up into a frenzy of fear with their predictions , I should say guessing, about the threat level and path of the storm.

No human actually knows where a storm will hit, since they change so rapidly. Only GOD knows that.

So, don’t get caught up in the fear they’re selling!

Be smart, and make good choices. Take good care of your families.

The storm will pass, do not worry.

 

general warm up (10 minutes)

rear bear crawls x 100 feet

side shuffles x 200 feet

hollow rocks x 15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

high/low sled sprints set up and light practice
strength (5 rounds)

high/low sled sprints x 100 feet

conditioning/accessory work (2 rounds)

1 hand farmers walk x 150 feet

Neuro grip push ups x 12 reps

dead stop  lateral step ups x 10/10 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

resistance band paddling x 20/20 reps

resistance band seated rows x 15 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7 reps x 5 sets

conditioning/accessory work (1 round)

double dumbbell rows x 12 reps

dumbbell pull overs x 10 reps

Grinder Lord chain push ups x 8 reps

 

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

Bulgarian bag 360’s x 15/15 reps

rotation walking lunges x 50 feet

Sanddune jumps x 12 reps

specific warm up (5 minutes)

Zercher sandbag squats set up and light practice

strength (20 minutes)

Zercher sandbag squats x 20/15/10/5 reps

conditioning/accessory work (2 rounds)

grave digger rear lunges x 10/10 reps

kettlebell rack walk x 100 feet

general warm up (10 minutes)

rotation push ups x 20 reps

chimp walks x 50 feet

inch worms x 50 feet

Bulgarian bag 360’s x 12/12 reps
specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10 reps x 4 sets
conditioning/accessory work (2 rounds)

1 hand farmers walk x 100 feet

Grinder Kord curls x 15 reps

Grinder Kord tricep extensions x 15 reps

The Cave is closed until 3:00 pm today.

We will have Open Gym and afternoon classes

general warm up (10 minutes)

resistance band diagonal pull a parts x 20/20 reps

resistance band push ups x 20 reps

bear hug keg squats x 10 reps

side shuffles x 200 feet
specific warm up (5 minutes)

sled push/farmers walk set up and light practice
strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds)

Bulgarian bag 360’s x 10/10 reps

Power Wheel roll outs x 10 reps

strict pull ups x 5 reps