Posts Tagged ‘the Cave’

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

jumping jacks x 40 reps

Adex club barbarian pull overs x 30 reps

resistance band  suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

weighted calf raises x 20 reps

sandbag BTN good mornings x 15 reps

isometric pinch grip hold x max. time

 

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club lateral pull overs x 10/10 reps

Adex mace “10-to-2” x 20 competition reps

rear walking lunges x 100 feet

elevated pike push ups x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (1 round)

seated EZ bar curls x 10/8/6 reps

weight stack push downs x 10/8/6 reps

wrist roller x 5/4/3

 

general warm up (10 minutes)

kettlebell swings x 50 reps

rotation push ups x 30 reps

dips x 10 reps

recline rows x 15 reps

specific warm up (5 minutes)

keg squats/weighted pull ups set up and light reps

strength (4 rounds)

keg squats x 7 reps followed immediately by weighted pull ups x 3 reps

conditioning/accessory work (2 rounds)

Adex club heavy front cleans x 5 reps

Adex mace “10-to-2” x 15 competition reps

 

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club halos x 10/10 reps

strict hanging leg lifts x 10 reps

Adex mace grave diggers x 10/10 reps

resistance band Sumo high pulls x 20 reps

specific warm up (5 minutes)

tire flips & keg squats set up and light practice

strength (4 rounds)

tire flips x 5 reps followed immediately

by keg squats x 7 reps

conditioning (2 rounds)

overhead tire throw x 100 feet

sledge hammer strikes x 30 reps

Adex mace 360’s x 30 reps

 

general warm up (10 minutes)

Americanas x 30/30 reps

Adex club inside mills

Adex mace alternating barbarian lunges x 20 reps

Adex mace “10-to-2” x 20 reps Note–use competition counting method

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (2 rounds)

Grinder Kord complex– one round =10 reps of each exercise

flys, reverse flys, rows, chest presses, curls, tricep extensions

conditioning/accessory work (2 rounds)

isometric leg lift with kettlebell pull overs x 15 reps

Adex club isometric crucifix hold x max. time

 

 

 

general warm up (10 minutes)

weight plate orbits x 30 reps

weight plate strict front raises x 15 reps

dumbbell pull overs x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

rack pull set up and light reps

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 20 reps

wide grip recline bar rows x 10 reps

During the early days of CrossFit there was no company called Rogue. I remember Bill Henniger had an idea for that equipment company he was discussing on the old CF message board. Today, Rogue is known all over the world.

Was he just lucky?

Not at all, he saw a need and had a great idea on how to fill it. He pursued and  has been rewarded with great success and rightfully so.

If he had focused on only what had been done instead of what could be done, nothing would have happened.

My friend, Don Giafardino, is the same kind of guy. He had an idea for an equipment company called Adex. He manufactures extremely well-made adjustable steel clubs and maces.

Don is relentless in bringing this type of training. He is not caught up in the negativism of losers who only think of why it won’t work.

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I think of this quote whenever I see someone with the vision and guts to do what others won’t.

“First they ignore you, then they laugh at you, then they fight you, then you win.”

–Mahatma Gandhi

In the early days of the Cave, I had people laugh behind my back and mock me and my gym. I could care less, I knew what I was doing and stuck to it.

I refuse to be like everyone else! I don’t need or want their permission.

I will never be a crowd follower or someone’s groupie.

The Cave will never be a cookie-cutter gym.

Only people with guts and tenacity will ever train at the Cave.