Posts Tagged ‘unconventional workouts’

Effective November 15, 2017 we will have early classes on Wed. & Fri. mornings 6:30-7:00am

2017-11-09 07.11.32

 

general warm (10 minutes)

bear crawls x 100 feet

resistance band slow pull a parts x 50 reps

dumbbell hang power snatch x 10/10 reps

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley=

Log ground to overhead x 5 reps + famers walk x 50 feet

conditioning/accessory work (2 rounds)

Adex club heavy front cleans x 10 reps

Adex mace 10 to 2 x 20 reps

There are other companies that make high quality maces, but they never seemed to fit what we needed at my gym.

Most of them were single weight maces, others were loadable with water or lead shot.

I had only ever seen one other type of club previously, which was a good product, but single weights only.

Don Giafardino, the founder of Adex, first came to the Cave in Jan. 2016 to teach us about his steel clubs & maces.

What caught my attention right away was the plate-loadable feature. This was exactly what we needed for our classes!

IMG_3838IMG_2634Our athletes vary greatly in size and strength levels, and being able to quickly add or take off  plates is a big plus. The weights are interchangeable between the steel clubs & maces.

We use Adex steel clubs and maces in almost every class we have.

They are the next wave of fitness, !

CopyDoodles_dont_miss_out

https://cavestrong.net/recommended-training-equipment/

 

 

 

Voluntary ignorance is a choice, a very bad choice; yet, people make that bad choice every day.

Usually it is driven by ego, which is in turn driven by fear.

If you “freeze” and refuse to adapt, you get swallowed up in the backwash of those who were aware of the changes and took action, as they sweep right past you.

There are many example of this in life, but I will look at one glaring example, the world of fitness.

Let me differentiate between learning and implementing valid changes as opposed to chasing the next “shiny object” or fad.

People need to do their own research (social media is not research) and seek out the best training methods available. They should find the most qualified coaches around and learn from them.

It’s been said over the years that pride comes before a fall, and it is true.

Don’t let your ego get in the way of your progress!

SteelClub_MaceTrainingFinal

 

 

 

First time doing three minutes of “10-to-2” with my Adex mace

As part of our “Steel drums, steel clubs, & maces” summer party we will hold an unofficial competition with our Adex maces & clubs.
There will be two events, one with each type of implement.
Keep practicing!

This will help everyone work up a good appetite for all the jerk chicken and other great food from Audrey’s Jamaican that will be served.

Eat heartily and enjoy the live Reggae music. After all, we are on the Gulf of Mexico and near the Carribean. Just 15 minutes from beautiful Siesta Key Beach. Enjoy a little island-style relaxation!

I learned this from Bud Jeffries.
It challenges you in a different way!