Archive for the ‘healthy body’ Category

general warm up (10 minutes)

Power Wheel roll outs x 10 reps

Inch worms x 50 feet

Windshield wipers x 20 rep

pause supermans x 10 reps

specific warm up (5 minutes)

bodyweight medley set up and light practice

strength (4 rounds)

bodyweight medley>>one round =

Grinder Kord one-legged squats x 5/5 reps

weighted dips x 5 reps

weighted pull ups x 5 reps

conditioning/accessory work (2 rounds )

Iron Boot squats with alternating knee raises x 20 reps

Bend & reach x 20 reps

push ups x 20 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!


general warm up (10 minutes)

clock push ups x twice around the clock

bear crawls x 100 feet

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

keg carry set up and practice

strength (20 minutes)

keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

clamp curls x 10 reps

French press x 10 reps



A movie or story might start with “Long ago and far away” or “In a simpler place and time” to set the mood. People often hunger for these things since we now live in a world filled with rage, hate, gross immorality, and violence. All these things produce huge amounts of stress, and can wreck your health. Read what it can do here

I don’t blame them, however, we cannot go back in time and must live in our present reality.

However, we don’t have to participate in the popular culture’s version of life.

Refuse to be like everyone else.

Here are a few ways to free yourself from the madness:


  • start your day with ten minutes of quiet reflection, meditation, or prayer
  • limit social media use
  • limit how much news you watch
  • don’t use your phone during meals or driving
  • read good books
  • keep a journal
  • get rid of nervous habits like smoking, drinking, etc.
  • exercise regularly
  • eat clean
  • get plenty of sleep
  • interact with positive, healthy people

Remember, your are not a garbage can with a hairy lid for people to dump all their negative trash in. Protect your mind!

A clear head  makes life much better overall; and helps keep you healthy.



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general warm up (10 minutes)

rotation push ups x 20 reps

pause supermans x 10 reps

hollow rocks x 15 reps

recline rope climb x 5

L-sit x maximum hold time x 1/1/1

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (3 rounds)

Ginder Kord complex

1 round = 10 reps of each

flys, reverse flys, curls, tricep extensions

conditioning/accessory work (1 round)

side planks x maximum hold time on each side

front plank x maximum hold time

general warm up (10 minutes)

resistance band slow pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

Adex mace BTN stretch x 60 seconds x 2/2

Sanddune steps x 50 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

heavy weighted sit ups x 5 reps

sandbag BTN good mornings x 15 reps

weighted calf raises x 20 reps