Archive for the ‘squat’ Category

In honor of “Dr. Squat” Fred Hatfield, who passed away this weekend,  we will be  squatting on Monday!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dislocates x 10 reps

kettlebell swings x 50 reps

Adex club pull overs x 20 reps

Adex club or mace barbarian squats x 20 reps

specific warm up (5 minutes)

back squat set up and light reps

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

BTN sandbag good mornings x 15 reps

weighted sit ups x 10 reps

Life is unpredictable, at best, you never know what you might be facing that day when you get up in the morning. I believe that our training should build a well-rounded readiness for any situation.

If someone were to ask how we train at the Cave, for instance, “Do you do Powerlifting or Olympic Weightlifting?”, the answer is yes. It’s not one or the other.

Whether it’s CrossFit or Strongman or Underground Strength, or PowerX, the answer is yes, once again.

Do we prefer barbells, dumbbells,  kettlebells, sandbags, kegs, stones, logs, bands, chains, sleds, or bodyweight? The answer is still yes.

Bruce Lee said, “If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them”.

 

 

 

 

The heat index was 112 degrees today in southwest Florida, and nobody cared if there was no air conditioning. We were there to learn from the incredible Ed Coan. Most of the people who came were extremely strong already, but they knew the value of expert coaching, they knew they could get even stronger.

I was very humbled to learning alongside some very accomplished Powerlifters, like Billy “The Tank” Tutko,  at this event.

The cool thing was, no one came across as rude or arrogant today. I was the oldest one there and one the smallest. Everyone was supportive and encouraging.

I learned a lot there and added over ten pounds to my deadlift PR. It was a very productive day!

PRs were being broken all over then place as Coach Coan worked one-on-one with each person there. His vast experience and knowledge let him pinpoint problem areas rapidly and teach how to fix each one.

Coach Coan really focused on the mental side of lifting as well as getting your whole body as strong as possible.

This very cool training event was held in a place that many would think was very unusual for Powerlifting, a CrossFit gym. However, this is no ordinary Crossfit gym.

CrossFit Havoc is run by Jim Denofa, and his lovely wife, Natasha.  Jim was a Powerlifter before he started CrossFit and he is good at both.

The take-home points are

  • never stop learning
  • never put limits on what you can do
  • train with Ed Coan if you ever get the chance

 

For about 18 months we had Coach Dru Patrick running the first ever Powerlifting class at our gym. He changed how we approached training in a big way! I owe him a debt of gratitude.
Here are a few videos from that time


ATTEND ALL THREE DAYS OR JUST PICK ONE OR TWO “A LA CARTE” STYLE

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Coach Dru Patrick is called “the beast-maker” for good reason!
He knows how to make them.

Be one of the ten athletes he will train at this camp.

Action-takers will get-in, procrastinators won’t.

  • high school or college athletes
  • coaches
  • football players
  • wrestlers
  • weight lifters

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$200/person per month
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