Posts Tagged ‘airconditioned gyms’

Many people forget that the bench press was part of the early CrossFit program.

We still bench press at my gym!

This article is well worth reading click here


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!


If you watched this year’s Reebok CrossFit Games, you probably had one of two common reactions afterwards. I just posted about what those are on my other blog,
read more

Also, here is a recap of the Fittest Man and Woman on Earth

read more


That sounds like a tricky question at first, but let’s look at it a little closer.

When a person asks that kind of question what are they really trying to find out?

Do they think workouts should be easier since competing is not their reason for training?

Some might honestly think that way, but I believe others have different reasons.

  • they are so out of shape they think being in good shape is beyond their reach
  • they fear looking bad in front of others
  • they are lazy
  • they don’t want to fully commit
  • they are fear failure
  • they are afraid of getting hurt
  • they don’t have enough confidence

I am sure there are other reasons besides these, you get the picture.

My approach to these situations, if they are reasonably healthy,  is to really make sure their technique is solid and then to treat each lift like it is heavy even if it is  light.

I expect 100% effort from each person every day.

We will teach them about compensatory acceleration training (CAT)and have them practice that way in each session.

Josh Bryant explains it this way in his excellent book, Built To The Hilt,  “By  exerting maximum force throughout the entire range of motion, the premise of CAT training, you are essentially providing adaptive overload throughout the entire range of motion.”

That’s how hard you should train whether you are going to compete or not; whether the weight is heavy or light.

That is how you get  results! That is how you get healthier and more fit.

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

The mind is a strange and powerful thing. It can completely sabotage us or drive us to new levels of achievement.

Since we focus a lot on Strongman and Powerlifting at my gym, this is a very important aspect of our training. However, you can apply this thought process to AMRAPS and metcons, too.

Sometimes when the lift slows way down people want to just drop the bar or stop the lift.

Unless something unsafe is happening, that is a huge mistake!

That is where it is vitally important to keep pulling or pushing all the way through to lockout. Don’t give up part way through. Any wuss can bail out when it gets tough, it takes guts to keep going. You are probably very close to a successful lift when you feel like you can’t do any more, so do not stop.

  • You can do more
  • You have some reserve left, use it all
  • You can rest later

Lifting is hard, effective lifting is even harder!