Archive for the ‘exercise clubs’ Category

general warm up (10 minutes)

mountain climbers x 100 feet

recline rope climbs x 5

drop, rock, & push x 10 reps (learned this from New Warrior Training)

alternating Adex mace barbarian lunges x 20 reps

Adex club 2 hand mills x 30 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20  minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lockout sit ups x 10 reps

isometric keg hold x max. hold time

During the early days of CrossFit there was no company called Rogue. I remember Bill Henniger had an idea for that equipment company he was discussing on the old CF message board. Today, Rogue is known all over the world.

Was he just lucky?

Not at all, he saw a need and had a great idea on how to fill it. He pursued and  has been rewarded with great success and rightfully so.

If he had focused on only what had been done instead of what could be done, nothing would have happened.

My friend, Don Giafardino, is the same kind of guy. He had an idea for an equipment company called Adex. He manufactures extremely well-made adjustable steel clubs and maces.

Don is relentless in bringing this type of training. He is not caught up in the negativism of losers who only think of why it won’t work.


I think of this quote whenever I see someone with the vision and guts to do what others won’t.

“First they ignore you, then they laugh at you, then they fight you, then you win.”

–Mahatma Gandhi

In the early days of the Cave, I had people laugh behind my back and mock me and my gym. I could care less, I knew what I was doing and stuck to it.

I refuse to be like everyone else! I don’t need or want their permission.

I will never be a crowd follower or someone’s groupie.

The Cave will never be a cookie-cutter gym.

Only people with guts and tenacity will ever train at the Cave.




general warm up (10 minutes)

resistance band diagonal pull a parts x 20/20 reps

resistance band vertical pull a parts x 50 reps

windshield wipers x 30 reps

Adex club inside mills x 20/20 reps

Power Wheel hand walks x 100 feet

specific warm up (5 minutes)

dumbbell rows set up and light reps

strength (20 minutes)

heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

recline rope climb x 5

recline bar rows x 15 reps


general warm up (10 minutes)

resistance diagonal pull a parts x 10/10/10/10 reps (switch the angle each set)

dislocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

tuck jumps x 15 reps

bear crawls x 100 feet

specific warm up (5 minutes)

barbell cleans set up and light reps

strength (20 minutes)

barbell cleans x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans  x 10 reps

isometric kettlebell rack hold x maximum time



general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell swings x 50 reps

Adex mace barbarian squats x 15 reps

Adex club inside mills x 15/15 reps

specific warm up (5 minutes)

deadlift set up and light reps

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

Mississippi shrugs x 10 reps (each rep is held at the top for 10 seconds)

sandbag BTN good mornings x 20 reps

dumbbell calf raises x 20 reps




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