We believe in giving back to our community so we have teamed up with Toys For Tots to get toys donated for underprivileged kids.
Here’s the details on how you can save $200
Cave Strong-training of the day (TOD) #614
general warmup (15 minutes)
situps x 25 reps
resistance band 1 hand pause face pulls x 12/12 reps
mountain climbers x 75 reps
recline rope climb x 5
specific warmup (5 minutes)
Zercher sandbag squats set up and light practice
strength (20 minutes)
Zercher sandbag squats x 20-15-10-5 reps
conditioning/accessory work (2 rounds)
resistance band pull a parts x 50 reps
pushups x 20 reps
WHO NEEDS BLACK FRIDAY? WE HAVE A BIG SALE ON OUR CERTIFICATION NOW!
We have had a great sale going on for a couple of weeks already in case you missed it.
You can save $75 on any of our four upcoming Mace Fit® Instructor Certifications right now!
For your convenience we have them in New Jersey, North Carolina, Miami FL, and Sarasota FL and they are all in January.
There are also group discounts available, but hurry. The sale ends on November 30!
Click below for all the dates and locations
THE CAVE WILL REOPEN ON MONDAY
We are extremely blessed and grateful to the Lord getting us through this Covid situation.
My wife is almost completely recovered and miraculously I never got it at all. Both of my tests have come back negative.
I am so psyched to get the Cave open again!
See you on Monday and we will crush the basics and sling some steel!
GRAY HAIR, WHITE HAIR, NO HAIR? YOU STILL NEED TO TRAIN!
In fact, if you are over 40 you need to workout now more than ever.
The older you get (over 50, over 60 or more) the importance level goes up more. You cannot afford health-wise to just sit on your butt and watch TV or scroll through social media for hours and hours every day.
“From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point in your 30s, you start to lose muscle mass and function. The cause is age-related sarcopenia or sarcopenia with aging.
Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30. Even if you are active, you’ll still have some muscle loss.”
“The primary treatment for sarcopenia is exercise, specifically resistance training or strength training. ” WebMD
You can use barbells, dumbbells, kettlebells, sandbags, etc. to fight sarcopenia muscle loss. A lot of people don’t know that you can aslo use maces and clubs. The main reason why is they develop a lot of centrifigal force.
Remember, the clock is running and time waits for no one!
Cave Strong-training of the day (TOD) #613
general warmup (15 minutes)
mountain climbers x 100 reps
jumping jacks x 50 reps
tin mans x 100 feet
chimp walks x 100 feet
specific warmup (5 minutes)
dumbbell complex set up and light practice
strength (3 rounds)
one round of dumbbell complex = snatch x 5/5 reps + push press x 5/5 reps + cleans x 5/5 reps
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
pause supermans x 15 reps
IT PAYS TO BE FLEXIBLE IN THESE CRAZY TIMES
What looks like the end of the road sometimes is just a bend in the road.
We have learned the art of flexible thinking during times of chaos and uncertainty.
Check out the cool post I just put up about our exciting certifications options!
Cave Strong-training of the day (TOD) #612
general warmup (15 minutes)
bear crawls x 100 feet
windshield wipers x 20 reps
alternating split squats x 20 reps
specific warmup (5 minutes)
set up and light practice
strength (5 super sets)
1 super set = push ups x 10 reps + recline rows x 10 reps
conditioning/accessorywork (1 round)
squats x 20 reps
situps x 15 reps
pullups x 10 reps
Are gyms being shut down again?
Nobody saw it coming the first time. The shutdown order went into effect really fast.
Since we had dedicated people and the right kind of equipment we moved outdoors and kept on training.
We only missed one class during the entire shutdown and that was due to rain.
I laid out our strategy and thank God it worked. It can work for you too.
Read the whole story here
NO CLASSES UNTIL NOV. 23
Due to a positve Covid-19 test in my immediate family there will not be any classes at the Cave for now.
God willing we can reopen on Nov. 23, after our quarantine is over.
Stay well and be safe!
The Cave 