Posts Tagged ‘health’

At the Cave, we believe in being strong in every direction.

If training only involves linear movements, there are gaps.

Mace and club training fill in those gaps.

We still  squat, bench press, deadlift, snatch & clean on a regular basis plus do odd object training.


The subject of how much people weigh, on the average,  now compared to 30 or 40 years ago came up twice this week at the Cave.

Yes, overall weight has gone up for both men and women since the 1960s.

Perceptions of what “being fat” is have also changed. Back then, where I grew up, it was common for a gal to think she was fat if she weighed 100lb or more.  Which was actually not realistic at all, but it was perceived that it meant she was fat.

What a person weighs is a highly over-rated measure of their health and fitness.

Here are some other ways to consider.

It is more useful to look at how well you move, how your clothes fit, and if you just feel healthy. Don’t get me wrong, if you are 5’2″ and weigh 300lb, you need to see a doctor ASAP!

The media has promoted ridiculous ideas of what people should look like

Don’t become enslaved to other people’s ideas of how you should look!

You don’t have to have the cursed six pack or look like an anatomy chart with every blood vessel popping out to be fit and healthy.

In general, if you have an athletic appearance, feel great, and are loving life; keep up the good work!


general warm up (10 minutes)

clock push ups x twice around the clock

bear crawls x 100 feet

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

keg carry set up and practice

strength (20 minutes)

keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

clamp curls x 10 reps

French press x 10 reps



A movie or story might start with “Long ago and far away” or “In a simpler place and time” to set the mood. People often hunger for these things since we now live in a world filled with rage, hate, gross immorality, and violence. All these things produce huge amounts of stress, and can wreck your health. Read what it can do here

I don’t blame them, however, we cannot go back in time and must live in our present reality.

However, we don’t have to participate in the popular culture’s version of life.

Refuse to be like everyone else.

Here are a few ways to free yourself from the madness:


  • start your day with ten minutes of quiet reflection, meditation, or prayer
  • limit social media use
  • limit how much news you watch
  • don’t use your phone during meals or driving
  • read good books
  • keep a journal
  • get rid of nervous habits like smoking, drinking, etc.
  • exercise regularly
  • eat clean
  • get plenty of sleep
  • interact with positive, healthy people

Remember, your are not a garbage can with a hairy lid for people to dump all their negative trash in. Protect your mind!

A clear head  makes life much better overall; and helps keep you healthy.



Americans are notorious for packing their schedules too full, but they are not alone.

Convenience beckons them with fast food instead of real food, energy drinks instead of sleep, texting instead of talking to people face to face,  and fat loss gimmicks instead of effective fitness training.

Soon or later convenience will cost them dearly.


The mindset of convenience is easily rationalized and it is very addictive.

You cannot live well without real food, enough sleep, a solid training program, and healthy relationships.

Make whatever adjustments you need to in order to escape the curse of convenience!




general warm up (10 minutes)

Sandddune hand walks x 50 reps (note-on fingertips)

kettlebell figure 8’s x 50 reps

rotation push ups x 30 reps

Adex club shield casts x 30 reps

specific warm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

Sanddune hand walks x 50 reps (note-on fists)

Adex 2 club barbarian squats x 15 reps