Archive for the ‘womens fitness’ Category

general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club inside mills x 20/20 reps

rear bear crawls x 100 feet

Adex mace 360’s x 40 reps

specific warm up (5 minutes)

weighted pull ups set up and light reps

strength (20 minutes)

weighted pull ups x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

recline bar rows x 10 reps

seated close grip rows x 10 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

alternating leg lifts x 40 reps

sprawls x 20 reps

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (sandbag complex x 2 rounds)

shouldering x 10/10 reps

Zercher cleans x 10 reps

BTN squat & push press x 10 reps

hang power snatches x 10 reps

carry x 100 feet

conditioning/accessory work (2 rounds)

Power Wheel rollouts x 10 reps

Adex club Gama casts x 20 reps

At the Cave, I do my utmost to provide the most effective training that I can.

However, what people do when they are not there can sabotage all their hard work.

I advise people to do several simple things, besides training consistently:

  • get plenty of sleep
  • eat plenty of high quality protein, fats, & carbs
  • stay hydrated
  • handle the daily stress of life well

If a person does not dial in all these things, in addition to their training, then their results will be minimal at best.

It’s not rocket science, none of it is complicated or magic.

However,  no one can make anyone do these things.

It requires a lot of self-discipline and many people do not have enough of  that, mainly because it requires some sacrifice. It requires leaving their comfort zone for good.

That’s all it takes, and it works.





The Cave is definitely NOT for everyone!

I only work with “the dedicated, coachable few”.

  • be humble
  • listen well
  • work hard
  • be consistent

People who miss training for 2 weeks or more without notifying the coach are out for good, except for emergencies, military deployments, etc.

If any of the following apply to you, then the Cave is not for you–

  • you are a wuss
  • you are easily offended
  • you are lazy
  • you are arrogant
  • you are an excuse-maker
  • you are a whiner
  • you are a drama queen
  • you think you are entitled to something
  • you think you should get a better price

It’s just that simple! It’s not rocket science.

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”.





Every year I love watching the CrossFit Games (even people who don’t like CrossFit often still watch them, go figure).

The jaw-dropping performances almost stagger the imagination; but there is the catch.

Many people just think “I could never do that”, and you know what? They are right.

They have already sabotaged themselves. They have given up without even trying.

Sad to say, but this is prevalent in our culture.

Others think, “If they can do it, so can I”, and they are also right, if……

The big “IF” is whether or not they are willing to pay the price to make it a top priority in their lives.

  • Will they sacrifice other things to train?
  • Will the dial in their nutrition?
  • Will learn and practice the best recovery methods?
  • Will they hire expert coaches and do what they say?

All the very best athletes do all these things and more.

If it is worth it to you, dig in and get started!