general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
alternating kettlebell swings x 30 reps
Inch worms x 50 feet
windshield wipers x 20 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Adex club long cycles x 30 reps
Adex mace 10-to-2 x 20 reps
Don Giafardino, the creator of Adex maces & clubs, will be personally delivering three Adex maces to the Cave in two weeks.
You can by yours outright now on the Adex website
and pick it up at the Cave ( no shipping charge that way)
or you can secure your order with a deposit of $50 and pay the balance when you pick up your mace or maces.
Deposit on Adex mace for cash & carry
This deposit is non-refundable
$50.00
We are psyched to see who the next group of Certified Mace Fit Level 1 Coaches will be!
Only open-minded, forward-thinking people will see where this type of training is headed. Mace training is gaining popularity very quickly all over the world.
You can be part of the next wave of fitness or you can miss it, it’s up to you.
Action-takers can register now at https://macefit.com/
Still not sure?
Tune into my podcast with John Greaves, “What is Mace Fit?” this coming Tuesday at 5PM Eastern Time
general warm up (10 minutes)
mountain climbers x 100 reps
jumping jacks x 50 reps
dumbbell star complex x 1
specific warm up (5 minutes)
stone/keg carry set up and light practice
strength (20 minutes)
stone/keg carry x 100 feet x 1/1/1/1
conditioning/accessory work (3 rounds)
diamond push ups x 10 reps
medicine ball isometric crush hold x 1
In January 2016 Don Giafardino came to the Cave to introduce his Adex clubs and maces for the very first time, I saw the value in his equipment right away. He came back since then for a couple of more workshops. His commitment level was and is “through the roof”! He has my complete trust.
Our entire Mace Fit program is based on the plate-loadable feature of Adex maces and clubs. They just make sense, especially for group training.
For a small gym, we have quite a bit of his equipment and have a solid following here locally for our Mace Fit classes.
Right now, Don has a big sale running on his Adex maces and clubs
Take action and get yours during the sale! You will get great equipment at a great price!
general warm up (10 minutes)
clock push ups x twice around the clock
push ups x 30 reps
Grinder Kord reverse flys x 15 reps
Adex club mills x 30 reps
specific warm up (5 minutes)
barbell rows set up and light practice
strength (20 minutes)
barbell rows x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
alternating dumbbell rows x 20 reps
Sanddune push ups x 20 reps
Since we’ve lived in a beach town for many years and the the beach was only a few miles away over a very scenic causeway, we ran often and it was exhilarating.
I used to run a lot at Ft. Bragg when I served in the Airborne, also. Different scenario, but still good.
While I am not opposed to running even now, however, after a partially torn Achilles tendon, I replaced running with other forms of exercise for cardio, as the title above says.
There are many ways to do cardio without running, but my favorites are sled pulls and macefit training.
When I post to social media I use the tag #cardiowithoutrunning as you might expect.
What I looked for was a way to not pound my knee joints and not take all day to get the job done.
Here’s a few exercises we use at the Cave.
Learn more about this type of training on my other website https://macefit.com
https://www.instagram.com/p/Bk5H_wRhbUQ/?taken-by=cavepicz2
https://www.instagram.com/p/BkyQMWThcx2/?taken-by=cavepicz2
general warm up (10 minutes)
Sanddune power steps x 100 reps
resistance band archer pulls x 25/25 reps
recline bar rows x 15 reps
Adex mace barbarian split squats x 10/10 reps
specific warmup (5 minutes)
farmers walks set up and practice
strength (20 minutes)
farmers walks x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
weighted side bends x 20 reps
resistance band good mornings x 20 reps
pinch grip isometric plate holds x maximum time
We will be open at 3:00pm and on regular schedule
general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
push ups x 30 reps
medicine ball chest passes x 10 reps
Adex club long cycles x 25 reps
specific warmup (5 minutes)
close grip floor press set up and practice
strength (20 minutes)
close grip floor press x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
dumbbell bench press x 10 reps
tricep push downs x 10 reps
The Cave 