TO BE LIFELONG STRONG DON’T ROLL, STAND UP!

This innocent looking office chair can lull you into chronic laziness.

As you can see this one has been used a lot as I am sure yours has too.

Here’s how I keep active while still getting my work done on my computer.

When I need to use my printer, which I can easily roll too, I stand up and walk to it then sit back down. So basically I am adding a squat every time I need to print a new document.

You’d be surprised how many times a day this happens.

This ridiculously simple, but it helps.

Don’t yield to the temptation to roll your way to obesity and poor health.

Stand up!

Cave Strong-training of the day (TOD) #570

general warm up (15 minutes)

diagonal resistance band pull a parts x 30/30 reps

resistance band baseball swings x 25/25 reps

goblet squats x 20 reps

specific warm up (5 minutes)

dumbbell Ahrens press set up and light practice

strength (20 minutes)

dumbbell Ahrens press x 7 reps x 4 sets

conditioning/accessory work (2 rounds)

kettlebell figure 8’s to hold x 30 reps

Sanddune jumps x 15 reps

weighted sit ups x 10 reps

Cave Strong-Quarterly Strength & Work Capacity Tests 1 & 2

general warm up (15 minutes)

rotation push ups x 25 reps

hollow rocks x 20 reps

rear bear crawls x 100 feet

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

bench press set up and light practice

bench press test

rest as needed

specific warm up (5 minutes)

deadlift set up and light practice

deadlift test

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GREAT COMEBACK AFTER AN INJURY

This guy didn’t get hurt at the Cave, I think he did it at work or at home.

Anyway, he missed aout two months of training.

During our Quarterly Strength & Work Capacity Tests all his scores were lower than before his injury, which is to be expected.

However, when he went for his max load sled push test he dug deep and knocked out a 100 lb PR.

That is remakable to say the least! Even if he had not been out of training that would have been an impressive increase.

Take a look

Cave Strong-quarterly strength & work capacity tests 9 & 10

general warm up (15 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

tin mans x 100 feet

kettlebell high pulls x 10/10 reps

Arc 2 hand front cleans x 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans test

rest as needed

specific warm up (5 minutes)

sled push test

MACE FEST 2019 AND NOW 2020

What a great time we had last summer at Mace Fest! Two days of learning feasting, & fun.

Some really cool people traveled from several states and Puerto Rico and joined in the fun.

Come be part of the fun this weekend, get your tickets here

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💪🏼 60 lb Adex Club side swing to a clean ☺️ Yes, that day I had to impress my little girl 🐾 Luna 😍 🙏🏼 Grateful for the super human strength I possess 💪🏼 (please excuse the footwear I forgot I was wearing flip flops ☺️) @cavepicz2 @unconventionaltrainingcenter @lunathesato @hamburg.lisa @deborahbachli @coach_monab @valpaw @adexclub @kettlebellsport @macefitnation @ampedpowerworkout @vintagestrengthtraining @markdegrasse @don_giafardino @rebkettlebells @maceworx_brad @budjeffries @c1_fit @getlyonstrong @isidoronieves @jimromig @rxstrengthtraining @macefitnation @steelmacewarrior @mace.training @steelmaceexercises @woodallsfitness @macefitness @crossfit @crossfitversus . . . #adex #adexclub #ultra #beastmode #strength #vintagestrength #therealdeal #megawoman #superhuman #strengthtraining #kettlebellworkout #strong #strongwomen #loveit #flipflops #flip #flop #footwear #mace #themaceladygada #champion #lifting #macefest #mace

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TIPS FOR WORKING OUT IF YOU ARE OVER 40 AND HAVE HIGH BLOOD PRESSURE

First, get cleared by your doctor to exercise.

Don’t blow this off, you are not invincible.

Here’s a few things I learned after some genetic heart and blood pressure problems arose and I ended up in the Emergency Room. I had been in excellent health for decades then everything changed over night. I was only 67 years young at the time.

See the source image

Watch this short video for some very timely advice

Cave Strong-quarterly strength & work capacity test 7 & 8

general warm up (15 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

2 hand mills x 15/15 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press test

rest as needed

specific warm up (5 minutes)

mace 300’s test

Cave Strong-Quarterly Strength & Work Capacity Tests 5 & 6

general warmup (15 minutes)

Sanddune power steps x 50 reps

inside mills x 15/15 reps

outside mills x 15/15 reps

dislocates x 10 reps

Sanddune split squats x 10/10 reps

specific warm up (5 minutes)

back squat test

rest as needed

specific warm up

dips tests

HOW TO START OVER AFTER 40?

It’s great when you finally wake up and realize that something needs to be done about the shape you are in.

Some people never do, so congratulations!

Many people think that being healthy is their default condition or the something they are entitled to no matter how lousy their lifestyle habits are.

Big mistake! Nothing could be further from the truth.

Like my mentor Zach Even-Esh say, “You get what you earn!”

You want a healthy, fit, attractive body, then the first step is to clean up your eating habits.

No, I don’t mean some ridiculous celebrity diet.

Eating clean is actually very simple.

Having the self-discipline to eat clean is another story.

How bad do you want to change?

Are you willing to fight for it?

The choice is yours.