Archive for the ‘Sarasota, Florida’ Category

We will be testing 5 barbell lifts and 2 bodyweight exercises

  • each test is 10 minutes in length
  • barbell lifts use 70% of the 1RM for that lift
  • maximum number of quality reps will be done
  • technique must be correct
  • 1 test per day unless prior arrangement is made

Non-gym training with Adex mace from Frank DiMeo on Vimeo.

One of the statements that caught my attention when I first found CrossFit in 2004 was that nature punishes the specialist.

Over the years I have learned from numerous coaches and athletes who are very accomplished in their respective sports, whether it is Powerlifting, Strongman, Underground,  Olympic Weightlifting, CrossFit and more.

In the overall scheme of things we need to make a distinction between training just for general fitness and training for a competitive sport.

Being able to lift, run, swim, climb, jump, carry, fight, etc. are all part of a generalized approach to fitness.

This approach can be extremely useful in daily life, especially as the world gets crazier, it seems, every day. You never know what you might encounter, and this is a way to be better prepared.

However, if you a competitor, it is vital to be a specialist in your sport. The things that are great for generalized fitness will not be helpful, for example, in getting a big total in Powerlifting.

It is important to know why you are training and what your goals are before you begin your training journey.

If you are already training, and decide to change from generalized fitness to a competitive lifting sport, you will need to dial in your training to fit that new goal.

Make smart choices and follow through on them.


We have been a licensed CrossFit affiliate since 2005. In fact, we were the 35th one to open in the entire world. A few years ago people nicknamed our gym, the Cave, and it stuck. So look for that name on our sign.


We only train grown ups here, minimum age is 18.

(We are located in the back parking lot)

We are glad you are here and look forward to having your train with us!


You don’t have to live in fear as you get older if you stay strong.

Many people start “thinking old” when they are still in their forties. Soon they convince themselves that they really are old and start acting old. This is start of the downward spiral.

I say people should age ruthlessly!

I don’t mean that in the sense that you hurt other people. I mean you don’t let our culture force you into their mold of who you should be and how you should act.

People let themselves be marginalized by society by adopting a victim mentality.

“Woe is me, every thing and everyone is against me. I can’t ever win.”

You can see it in how they carry themselves–

  • sloped shoulders
  • bad posture
  • sitting down when ever they can
  • going to the drive through window at fast food places because they are too lazy to get out of the car
  • leaning on the grocery cart instead of standing up

Everything about them shouts “I am old and useless” and the fact is, they are lying!

Lying to themselves and everyone around them; especially if they are only 40 or so.

They can live in that kind of self-imposed prison if you want to, but I refuse to go along with that!

I am going to be 66 years young in about a month (GOD willing) and I feel better know than when  I was much younger. I train hard and really enjoy the life I have been blessed with.

On my birthday, I will celebrate by competing in a PowerX strength event

I will give a 100% effort on every rep, no excuses!

After all, I have reason to celebrate.



Three rounds–
Combine bench press, tire flipping, tire dragging, thick bar rows, and weighted sit ups