Archive for the ‘the Cave’ Category

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)

alternating kettlebell swings x 30 reps

Sanddune power steps x 100 reps

chimp walks x 100 feet
side shuffles x 200 feet
specific warm up (5 minutes)

lateral sled pulls set up and light practice
strength (4 rounds)

lateral sled pulls x 100 feet
conditioning/accessory work (3 rounds)

weighted side bends x 20 reps

dead stop lateral step ups x 10/10 reps

general warm up (10 minutes)

double club front swings x 50 reps

jumping jacks x 40 reps

kettlebell figure 8’s to hold x 30 reps

inch worms x 50 feet

specific warm up (5 minutes)

Hard Labor Day complex set up and light practice

strength (4 rounds)

Hard Labor Day complex

one round=stone carry x 50 feet + log lift x 5 reps + strict pull ups x 5 reps

conditioning/accessory work (2 rounds)

Bulgarian bag x 15/15 reps

diamond push ups x 12 reps

45 to 90 degree leg lifts x 30 reps

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

NOTE: This will also be done this coming Monday for those who miss it  on Friday

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

rotation push ups x 20 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (4 rounds)

one round of Strongman complex = sled push x 50 feet + farmers walk x 50 feet + weighted  dips x 5 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 15 reps

Piranha press x 10 reps

 

 

general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell V presses x 12 reps

keg squats x 8 reps

medicine ball throw x 15 reps

specific warm up (5 minutes)

thick rope  grappler rows set up and light practice

strength (20 minutes)

thick rope grappler rows x 15-12-9-6-3 reps

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Grinder Kord chain push ups  8 reps

 

general warm up (10 minutes)

diamond push ups x 15 reps

dumbbell pull overs x 15 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes)

Ahrens press set up and light practice

strength (20 minutes)

Ahrens press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 15 reps

lat pull downs x 10 reps