How we roll at IRON BROTHERHOOD
Giving back to our community—-“IRON BROTHERHOOD” a free weight lifting club for men
This club will not have any membership fees, no strings attached.
We will be teaching guys the basics of Strongman, Powerlifting, Underground Strength, plus more.
Since our culture is severely lacking places where men can be men, without apology, this club has emerged.
We will also focus on a couple of common problems men run into.
- Some guys neglect their health due to their careers, they provide well for their families at the expense of their physical well-being
- Other guys are just the opposite, they abandon their families
- Many young guys growing up have no positive masculine role models or mentors
IRON BROTHERHOOD will bring these guys together to get strong, and be around like-minded men in a “no frills” manly environment. The “iron” can teach guys many things about life. The parallels between lifting weights and life are many.
IRON BROTHERHOOD is on Facebook at https://www.facebook.com/groups/478011245684962/
I refuse to train the uncommitted
As we head into the next training week, I am psyched!
I love to train myself hard, and everyone else at the Cave, too!
Because of that I keep our membership limited to “the dedicated, coachable few”.
If I have to motivate someone, they don’t belong at my gym.
A person better have a 100% effort mindset in place before they walk in the door.
I refuse to train uncommitted people, even if I like them as individuals.
A person who does not value optimal health and fitness is their own worst enemy.
You cannot just sit in “neutral” and hope for the best.
You cannot just maintain.
- either you’re going forward
- or you’re going backwards
- There is no middle ground
It’s time for a reality check!
Are you taking full advantage of all our training resources?
What? You’re not getting my free training tips yet?
Take action today or do 1,000 burpees!
Free training tips
“in-flight” refueling
This is what has worked for me
A sneak peek at our early morning class
Staying focused on “that one thing”
New Cave girl t-shirts have arrived
These are all sold, but we are ordering again soon!
Upcoming events at the Cave
quarterly strength test starts March 30
Every 3 months we test our crew on five different lifts, the tests are conducted throughout the week
- squat
- deadlift
- bench press
- clean (replaces hang power clean)
- strict press (replaces Strongman log lift)
summer body & brawn contest starts April 1 (men & women)
Note: This is not just about losing weight!
twelve weeks of training
winners are determined by
- most improved figure or physique
- heaviest deadlift
- highest number of kettlebell swings in 10 minutes
Their 1 RM deadlift will be added to the weight moved on the kettlebell swings (lbs x reps) for final score
cash prizes and trophies for the winners (no, everyone is not a winner just because they entered)
Euipment test on the Black Widow mini-sled
I used this new sled along with some bodyweight exercises for a “killer” workout at the park.
Cave Strong– equipment test-1 http://coachfrankdimeo.com/DewussifiedTraining/ from Frank DiMeo on Vimeo.
warm up
Why not use the fence since it’s there?
time to push
back on the fence
longer push this time
final analysis
The Cave 