Archive for October, 2019

Schedule change for October

Posted: October 16, 2019 in Uncategorized

The Cave will be closed after the 9:00 am class this Friday due to a coaches conference I will be attending.

Also, we will be closed the following Monday due to jury duty.

Regular schedule resumes next Tuesday.

general warm up (10 minutes)

resistance band diagonal pull a parts x 30/30 reps

barbarian pull overs x 20 reps

bandito squat jumps x 8 rep

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 6 reps x 5 sets

conditioning/accessory (2 rounds)

double dumbbell rows x 12 reps

weighted sit ups x 6 reps

weighted calf raises x 18 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dumbbell star complex x 1

2 hand side swings x 40 reps

recline rope climbs x 5

specific warm up (5 minutes)

pull ups/dips superset practice

strength (8 supersets)

one superset = pull ups x 2 reps + dips x 3 reps

conditioning/accessory work (3 rounds)

recline bar rows x 15 reps

diamond push ups x 10 reps

Leadership is an elusive term, so to simplify it look at this way.

If people are following you in the real world, then you are a leader.

If no one is following you there, you are not a leader.

It’s just that simple.

Following you on social media is not even close when it comes to real leadership.

That’s why I emphasize THE REAL WORLD. 

There is minimal risk or reward in following someone online.

Real leaders have real people following them in real situations.

It’s just that simple.

For example, this weekend I got to work with a man I respect in the strength and fitness world. Jim Denofa.

He  owns a large gym,  CrossFit Havoc in Bradenton, Florida. Jim has solid experience in Powerlifting and Strongman also.

Yet he was the  very first  Mace Fit® Certified Coach in all of CrossFit.

Why would he want to learn steel and club training too?

Because he is a leader, that’s why,  and leaders take risks to learn and improve.

Much respect to Jim as well as Austin Reyes who followed him into Mace Fit®!

 

 

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance pause face pulls x 20 reps

alternating sandbag shouldering x 20 reps

mountain climbers x 75 reps

specific warm up (5 minutes)

Zercher sandbag cleans set up and light practice

strength (20 minutes)

Zercher sandbag cleans x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

Sandbag BTN power jerk x 12 reps

double dumbbell curls x 10 reps

dumbbell pull overs x 8 reps

general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord flys x 15 reps

mountain climbers x 100 reps

Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)

keg loading set up and light practice

strength (20 minutes)

keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)

goblet squats x 15 reps

rsistance band pull a parts x 50 reps

general warm  up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance band paddling x 20/20 reps

sandbag shouldering x 20 reps

Zercher  sandbag cleans x 10 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8-4 reps

conditioning/accessory work(2 rounds)

lateral keg loading x 10/10 reps

recline bar rows x 10 reps