Tag Archives: fitness

Breakthrough!

I am so proud of this gal! She has trained with us consistently for quite a while, despite back & neck problems, and today she was able to do her very first unassisted dips! She is 59 years young. Jaz is a fighter and doesn’t give up when things get difficult. Way to go Jaz!

Cave Strong-training of the day (TOD)

general warm up (10 minutes) mountain climbers x 100 reps leg lifts x 25 reps push ups x 25 reps Adex club long cycles x 25 reps specific warm up (5 minutes) bodyweight superset up and light practice one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps strength (20Continue reading “Cave Strong-training of the day (TOD)”

Why we do quarterly testing at the Cave

Next Monday, it starts again, another  series of strength & work capacity tests will begin. Over the next 2 weeks our athletes will be tested in several different ways, including 1RM, 3RM, 5 minute test, 10 minute test. They will be tested on 5 barbell lifts, 2 bodyweight exercises, 1 Steel mace test, and 1Continue reading “Why we do quarterly testing at the Cave”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) double Adex club front swings x 50 reps jumping jacks x 50 reps dislocates x 10 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) back squats set up and light practice strength (20 minutes) back squats x 4/4/4/4/4/4 reps conditioning/accessory work (2 rounds) BTN sandbag  goodContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band baseball swings x 20/20 reps resistance band pause face pulls x 20 reps recline rope climb x 5 specific warm up (5 minutes) bear hug keg squats set up and light practice strength (20 minutes) bear hug keg squats x 12/10/8/6/4 reps conditioning/accessory work (2 rounds) Grinder KordContinue reading “Cave Strong-training of the day (TOD)”

Two weeks from today–Mace Fit Certification

We are psyched to see who  the next group of Certified Mace Fit Level 1 Coaches will be! Only open-minded, forward-thinking people will see where this type of training is headed. Mace training is gaining popularity very quickly all over the world. You can be part of the next wave of fitness or you canContinue reading “Two weeks from today–Mace Fit Certification”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) mountain climbers x 100 reps jumping jacks x 50 reps dumbbell star complex x 1 specific warm up (5 minutes) stone/keg carry set up and light practice strength (20 minutes) stone/keg carry x 100 feet x 1/1/1/1 conditioning/accessory work (3 rounds) diamond push ups x 10 reps medicine ball isometricContinue reading “Cave Strong-training of the day (TOD)”

Mace Fit started at the Cave and Adex is the official equipment for it

In January 2016 Don Giafardino came to the Cave to introduce his Adex clubs and maces for the very first time, I saw the value in his equipment right away. He came back since then for a couple of more workshops. His commitment level was and is “through the roof”! He has my complete trust.Continue reading “Mace Fit started at the Cave and Adex is the official equipment for it”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) clock push ups x twice around the clock push ups x 30 reps Grinder Kord reverse flys x 15 reps Adex club mills x 30 reps specific warm up (5 minutes) barbell rows set up and light practice strength (20 minutes) barbell rows x 4/4/4/4/4/4 reps conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD)”