The Cave will be closed after the 9:00 am class this Friday due to a coaches conference I will be attending.
Also, we will be closed the following Monday due to jury duty.
Regular schedule resumes next Tuesday.
Archive for the ‘Uncategorized’ Category
Cave Strong-training of the day (TOD) #524
Posted: October 15, 2019 in #strict pullups, bodyweight, coaching, fitness, fitness for teens, gyms in Sarasota, lose weight, pullups, UncategorizedTags: #motivation, fitness for teens, lose weight, workouts for teens
general warm up (10 minutes)
resistance band pull a parts x 100 reps
dumbbell star complex x 1
2 hand side swings x 40 reps
recline rope climbs x 5
specific warm up (5 minutes)
pull ups/dips superset practice
strength (8 supersets)
one superset = pull ups x 2 reps + dips x 3 reps
conditioning/accessory work (3 rounds)
recline bar rows x 15 reps
diamond push ups x 10 reps
How leaders keep improving
Posted: October 14, 2019 in cave strong, cave strong nation, early workouts, fat loss, fitness, How to start a mace program, physical culture, strength & conditioning, the Cave, Uncategorized, unconventional workoutsLeadership 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®!
Cave Strong-training of the day (TOD) #523
Posted: October 14, 2019 in #underground training, cave strong, cave strong nation, coaching, early workouts, fat loss, lose weight, motivation, Uncategorized, unconventional workoutsTags: #motivation, how to get strong with sandbag training, sandbags
general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
resistance pause face pulls x 20 reps
alternating sandbag shouldering x 20 reps
mountain climbers x 75 reps
specific warm up (5 minutes)
Zercher sandbag cleans set up and light practice
strength (20 minutes)
Zercher sandbag cleans x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
Sandbag BTN power jerk x 12 reps
double dumbbell curls x 10 reps
dumbbell pull overs x 8 reps
Cave Strong-training of the day (TOD) #522
Posted: October 11, 2019 in #underground training, cave strong, cave strong nation, early workouts, lose weight, odd objects, old school, safe workouts, Sanddune training, small group workouts, Uncategorized, unconventional workoutsTags: How to build strength, near Sarasota, near Siesta Key, odd object lifting
general warm up (10 minutes)
Grinder Kord recline rows x 20 reps
Grinder Kord flys x 15 reps
mountain climbers x 100 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
keg loading set up and light practice
strength (20 minutes)
keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)
goblet squats x 15 reps
rsistance band pull a parts x 50 reps
Cave Strong-training of the day (TOD) #521
Posted: October 10, 2019 in #underground training, cave strong, cave strong nation, early workouts, fat loss, fitness for teens, mental toughness, motivation, safe workouts, semi private training, small group workouts, strength training for teens, Uncategorized, unconventional workoutsTags: #motivation, family workouts, fitness, fitness for teens, workouts for teens
general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
resistance band paddling x 20/20 reps
sandbag shouldering x 20 reps
Zercher sandbag cleans x 10 reps
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20-16-12-8-4 reps
conditioning/accessory work(2 rounds)
lateral keg loading x 10/10 reps
recline bar rows x 10 reps
