Cave Strong-training of the day (TOD) #699
general warmup (15 minutes)
kettlebell swings x 30 reps
long cycles x 30 reps
kettlebell figure 8’s to hold x 30 reps
Bulgarian bag 360’s x 15/15 reps
specific warmup (5 minutes)
kettlebell goblet split squats set up and light practice
strength (20 minutes)
kettlebell goblet split squats x 5 reps x 6 sets
conditioning/accessory work (2 rounds)
weighted situps x 10 reps
diamond pushups x 15 reps
weighted step ups x 20
Sue’s stem cell journey (torn rotator cuff) psrt 3
When your business overwhelms you
Gym owners know this feeling as do other small business owners.
We try to do it all by ourselves, and it eventually becomes unsustainable.
Chris Cooper covers how to break free from that strategy in this excellent book
Chris has been in the trenches for a long time and is not some self-proclaimed Internet guru.
I studied this book indetail and applied what I learned and it was a breakthrough for me. I definitely recommend it!
Sue’s stem cell journey (rotator cuff repair) part 2
Sue’s stem cell journey part 1
Sue’s stem cell journey
Sue got injured at work a while ago. As an Occupational Therapist she often times has to move very large heavy patients,
sometimes two or three times her size.
She is very strong, I know I am married to her, and I am her coach.
She reached the limit of what her body could handle and got hurt.
We will be doing a series of videos chronicling her stem cell journey.
If you or someone you know is considering stem cell treatment, this might be helpful.
Like I said this will be a series of short videos. Part 1 will be posted later today.
Cave Strong-training of the day (TOD) #698
general warmup (15 minutes)
kettlebell figure 8’s to hold x 25 reps
resistance band archer pulls x 20/20 reps
long cycles x 30 reps
Sanddune power steps x 50 reps
specific warmup (5 minutes)
Russian* squats/Russian* pushups practice
strength (3 rounds)
one round = Russian* squat x 1 rep + Russian* pushup x 1 rep
*Isotonic
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
double kettlebell rack carry x 100 feet
short notice schedule change
There will not be a 6:30 pm class tonight only.
We will have the 5:30 pm Mace Fit® class though.
Cave Strong-training of the day (TOD) #697
general warmup (15 minutes)
Sanddune squats x 15 reps
clock pushups x once around the clock
recline rope climbs x 5 reps
traveling broad jumps x 100 feet
side shuffles x 200 feet
specific warmup (5 minutes)
low sled sprint/rescue dummy rear drag set up and light practice
strength (5 rounds)
one round = low sled sprint x 50 feet + rescue dummy rear drag x 50 feet
conditioning/accessory work (2 rounds)
dumbbell hang power snatches x 10/10 reps
double dumbbell rows x 10 reps
The Cave 