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
Our next training location
When the Cave closes down for good on May 31, this is one of the possible locations we are considering t ontinue our Mace Fit training, The Vault.
I will be ther at 11:30 am tomorrow if you want to stop by and see the place.
The address is 2054 13th st in Sarasota.
schedule change for May
We will switch to only Mace Fit classes for our final month of being open as attendance for the Cave Strong TOD is very inconsistent.
If you want to still do Cave Strong, text me and let me know.
One other thing is the evenining Mace Fit class will be at 6 pm starting next week.
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.
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.
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
The Cave 