One thing about humans is that they tend to keep looking back at problems instead of moving on towards what is next. They keep replaying the negative event in their minds over and over again, even when the problem no longer exists, like Hurricane Irma.

For those who lost everything, maybe even loved ones, in that storm the road to their future will be much harder. Other people were merely inconvenienced by it, but almost act like the world is ending.

Today is a new day, there are huge amounts of recovery work to do. So, let’s get on with that and on with life. That also includes on with training.

Physical strength and mental toughness are always needed in life, now they are needed even more. Stay strong for your families and others that depend on you.

Get back to your training.

Regain your focus.

Move on!

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

jumping jacks x 40 reps

Adex club barbarian pull overs x 30 reps

resistance band  suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

weighted calf raises x 20 reps

sandbag BTN good mornings x 15 reps

isometric pinch grip hold x max. time


Sept. 11–I will be getting the Cave prepared to resume training

There are no classes or open gym, but if you come by while I am there this afternoon you can train on your own. I will answer whatever training questions you.

Sept. 12–14–regular training schedule

Sept. 15 and 18–closed for a mini vacation


Granted, it feels great to be strong. However, if our strength is just used to inflate our egos, we are living a pretty hollow existence.

In times of crisis, your strength can be a huge help to those around you. If you can carry an injured person to get medical help, you are using your strength for something that matters.

Carrying water, generators, food, building supplies, etc. can be a big help to those who physically cannot do these things, like children, elderly people, or those who are disabled.

Serving others is one of the greatest blessings we have in this life. It is  not all about us.

During Hurricane Harvey and now, Hurricane Irma, thousands of people will need help; some will be right in your neighborhood. Will you step up and help them?

You are strong for a reason, make sure it is for the right reason.

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club lateral pull overs x 10/10 reps

Adex mace “10-to-2” x 20 competition reps

rear walking lunges x 100 feet

elevated pike push ups x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (1 round)

seated EZ bar curls x 10/8/6 reps

weight stack push downs x 10/8/6 reps

wrist roller x 5/4/3


We will be doing our final hurricane preparations that day and encourage everyone in the path of the hurricane to do the same. We will be praying for safety for all of you and for ourselves. If you are evacuating, stay safe on the road.

Looking forward to seeing everyone next week!


general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

dumbbell hang power snatches x 10/10 reps

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

strict pull ups/dips supersets set up and practice

strength (5 supersets)

one superset = strict pull ups x 5 reps + dips x 5 reps

conditioning/accessory work (1 round)

Adex club long cycle swipes x 40 reps

windshield wipers x 20 reps

front planks x max. hold time