The Vault Strength & Fitness now offers Mace Fit

As the Cave shuts down completely on May 27, I will be doing personal Mace Fit training at the Vault.

I will be doing group classes at different locations around Sarasota as well.

Farewell To The Cave Dinner Is May 27

Everyone who has ever trained at the Cave is welcome to join this celebration as an era draws to a close.

We will meet at Plaza Mexico at 7Pm Friday May 27.

This is without a doubt the best Mexican restaurant in Sarasota!

Picture yourself in this place

RSVP May 25 please

Listen to your body, but……

Monday’s coming so it’s a good time for a self-checkup.

It’s been said for years that we should listen to our bodies, and we should most of the time.

So when shouldn’t we?

When your body is defying your self-discipline, that’s when.

You know, the ususal excuses like

I’m so tired

I’m so sore

I’m so busy

That’s when you tell your body to shut up and go ahead with your training.

Now, if you’re body is telling you it’s injured or sick, that’s a different story altogether.

Then, you must listen to it or you can face the consequences of further injury or getting sicker.

Choose wisely today, then if you can safely train today, go for it.

You’ll feel a lot better physically and mentally too knowing that you didn’t wuss out.

No brain, no gain.

Coach D

Cave Strong-training of the day (TOD) #809

general warmup (15 minutes)

resistance band pull a parts x 100 reps

resistance band archer pulls x 25/25 reps

Sanddune squats x 15 reps

keg power presses x 10 reps

strict pullups x 8 reps

specific warmup (5 minutes)

concrete slab carry set up and light practice

strength (4 rounds)

concrete slab carry x 100 feet

conditioning/accessory work (2 rounds)

pushups x 25 reps

45 to 90 degree leg lifts x x 20 reps

resistance band good mornings x 15 reps

Cave Strong-training of the day (TOD) #808

general warmup (15 minutes)

resistance band pull a parts x 100 reps

resistance band archer pulls x 20/20 reps

overhead tire carry x 100 feet

rear rock ball roll x 50 feet

front rock ball roll x 50 feet

specific warmup (5 minutes)

bear hug keg squats set up andlight practice

strength (20 minutes)

bear hug keg squats x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Grinder Kord flys x 15 reps

On May 27, the Cave became history and is gone forever

After almost 12 years of putting my heart into building and running the Cave, the time has come to say goodbye.

My recommendation is for people to go back to the beginning of our training and start

working your way back up through our over 800 TOD’s.

That should take you a few years.

I will still be sending out training tips by email several times each week even after the Cave closes.

Get on the email list here

I also recommend that you grab a copy of my book, The Cave Strong Method, that chronicles how we trained so effectively over the years.

Get your copy here

I am pivoting to a fully mobile Mace Fit program now.

Thanks for being on this strength journey with me!

Cave Strong-training of the day (TOD) #807

general warmup (15 minutes)

flutter kicks x 150 reps

pause supermans x 15 reps

clock pushups x once around the clock

Iron Boot squat & knee raises x 20 reps

specific warmup (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10 reps x 4 sets

conditioning/accessory work (2 rounds)

strict pullups x 8 reps

dips x 8 reps

Note: after two rounds, finish with wrist roller x 8 reps

Cave Strong-training of the day (TOD) #806

general warmup (15 minutes)

kettlebell figure 8’s to hold x 25 reps

kettlebell swing, catch, & squat x 20 reps

Kettlebell cleans x 10/10 reps

resistance band pull a parts x 75 reps

specific warmup (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 8 reps x 4 sets

conditioning/accessory work (1 round)

recline bar rows x 15 reps

dumbbell rows x 10/10 reps

Grinder Kord chain pushups x 10 reps

%d bloggers like this: