general warm up (10 minutes) bear crawls x 100 feet Adex club inside mills x 15/15 reps Adex club halos x 15/15 reps Sanddune jumps x 15 reps specific warm up (5 minutes) push press set up and light practice test push press specific warm up (5 minutes) Adex mace 10-to-2 set up and lightContinue reading “Cave Strong-quarterly strength & work capacity tests 7 & 8”
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Welcome to “No Mercy Monday”
100 % effort is always expected at the Cave, no exceptions, no easy days!
Nothing changes until something changes (every day)
In a couple of days the New Years madness will begin. Lots of “hootin’ & hollerin” and phony resolutions made by drunk people. The fact is, nothing will be different on Jan. 1, 2018 for most people than it is right now. The “bottom feeders” of the fitness world will be pushing their miracle dietsContinue reading “Nothing changes until something changes (every day)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) rotation push ups x 20 reps windshield wipers x 20 reps rear bear crawls x 100 feet flutter kicks x 100 reps specific warm up (5 minutes) Grinder Kord complex practice strength (4 rounds) Grinder Kord complex >>> 1 round = 10 reps each of flys/reverse flys/curls/tricep extension conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD)”
Fading away is too common
After several decades of training people in martial arts, the military, and strength & fitness I have seen some very predictable patterns of behavior in people. Some have been incredibly rewarding and positive, but some are anything but that. While no one likes to be called a quitter, people quit good things all the time.Continue reading “Fading away is too common”
The Cave will be closed for our mini-vacation
It is rare that we ever get out of town, however it’s time! The Cave will close right after our 10:30am class this coming Friday (Dec. 1) and will re-open on Tuesday (Dec, 5) at 9:00am
one day only, Open Gym tomorrow, Saturday Nov. 25
Since I am doing a major fall clean up at the Cave tomorrow, anyone who wants to stop in and train on their own while I am there is welcome. Call first, to make sure I am there when you want to come in; I will not be there for the whole day.
Early Thanksgiving message
I wanted to post this early, since so many people will already be traveling tomorrow and Thanksgiving is Thursday. Thank you to all who follow my posts here and on other social media! Enjoy your time with the people who mean a lot to you. Be grateful for all you have! So wherever your travelsContinue reading “Early Thanksgiving message”
Good choice or bad choice, it’s still your choice, in training and in life
True story While at a local state park in southwest Florida this afternoon, we stopped at a bridge to see some alligators. They are very common in this area, but there are some things a person needs to know about them, as this sign indicates. In spite of the warning signs, one guy near theContinue reading “Good choice or bad choice, it’s still your choice, in training and in life”
Black (& Blue) Friday: no sales, no deals, just more hard training
When I was growing up a “black & blue” just meant a bruise. It didn’t have any hidden meanings or subtle agendas; it was just a common phrase. Sometimes when doing hard work or training you get bruised up (like catching your finger between two 45lb plates or dropping one on your foot) You won’tContinue reading “Black (& Blue) Friday: no sales, no deals, just more hard training”
The Cave 