general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
kettlebell swings x 50 reps
Adex club halos x 25/25 reps
Adex mace 360’s x 50 reps
specific arm up (5 minutes)
dead stop bench press set up and light reps
strength (20 minutes)
dead stop bench press x 3/3/3/3/3 reps
conditioning/accessory work (4 rounds)
double palm strikes on the heavy bag x 10 reps
elevated push ups x 10 reps
general warm up (10 minutes)
weight plate orbits x 30 reps
weight plate strict front raises x 15 reps
dumbbell pull overs x 15 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
rack pull set up and light reps
strength (20 minutes)
heavy rack pulls x 2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
seated pause resistance band rows x 20 reps
wide grip recline bar rows x 10 reps
Never accept less than 100% from yourself!
I won’t accept less than that from you either, but first I will show you by what I do.
general warm up (10 minutes)
resistance band pull a parts x 100 reps
dumbbell hang power snatches x 10/10 reps
Adex club long cycle swipes x 30 reps
dislocates x 10 reps
specific warm up (5 minutes)
dead stop squats set up and light reps
strength (20 minutes)
dead stop squats x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
resistance band good mornings x 20 reps
0ne arm farmers walks x 100 feet
Adex mace 360’s x 40 reps
general warm up (10 minutes)
rear bear crawls x 100 feet
side shuffles x 200 feet
rotation push ups x 20 reps
tuck jumps x 15 reps
resistance band Sumo high pulls x 15 reps
specific warm up (5 minutes)
Strongman log “G-to-O.H.” ground-to-overhead lift set up and light reps
strength (20 minutes)
Strongman log “G-to-O.H.” x 5/5/5/5/5 reps
conditioning/accessory work (3 rounds)
heavy kettlebell or Plateau Buster swings x 10 reps
sandbag shouldering x 10/10 reps
Over the years I have become more and more selective about which people I will bring into our training program or keep in it later. The “popular culture” says we should be inclusive. I say that is garbage!
I won’t turn someone away based on their politics, race, etc. however, I will turn people away that are arrogant, uncoachable, lazy, thin-skinned (aka overly emotional), or just generally wussified. Those attitudes are like poison to a training environment.
There is no place at the Cave for those kind of attitudes
People have to measure up every day, not just once in a while. That is how they survive the cut and make great progress.
general warm up (10 minutes)
mountain climbers x 100 feet
recline rope climbs x 5
drop, rock, & push x 10 reps (learned this from New Warrior Training)
alternating Adex mace barbarian lunges x 20 reps
Adex club 2 hand mills x 30 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (20 minutes)
heavy sled push x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
lockout sit ups x 10 reps
isometric keg hold x max. hold time
During the early days of CrossFit there was no company called Rogue. I remember Bill Henniger had an idea for that equipment company he was discussing on the old CF message board. Today, Rogue is known all over the world.
Was he just lucky?
Not at all, he saw a need and had a great idea on how to fill it. He pursued and has been rewarded with great success and rightfully so.
If he had focused on only what had been done instead of what could be done, nothing would have happened.
My friend, Don Giafardino, is the same kind of guy. He had an idea for an equipment company called Adex. He manufactures extremely well-made adjustable steel clubs and maces.
Don is relentless in bringing this type of training. He is not caught up in the negativism of losers who only think of why it won’t work.
I think of this quote whenever I see someone with the vision and guts to do what others won’t.
“First they ignore you, then they laugh at you, then they fight you, then you win.”
–Mahatma Gandhi
In the early days of the Cave, I had people laugh behind my back and mock me and my gym. I could care less, I knew what I was doing and stuck to it.
I refuse to be like everyone else! I don’t need or want their permission.
I will never be a crowd follower or someone’s groupie.
The Cave will never be a cookie-cutter gym.
Only people with guts and tenacity will ever train at the Cave.
The Cave 