Posts Tagged ‘semi private training’

Few people actually know precisely what they are after when they join a gym.

They might have a rough idea like

  • get in shape
  • lose weight
  • feel better



That’s okay as a starting point, but if you really want results you will need to dial it in more specifically. Don’t let the flood of information (and misinformation) available online and in fitness magazines leave you more confused than ever.

I just wrote about this on my other blog in more detail, read more here


This week I saw something I thought I  might never see a second time.

As the storm that became Hurricane Hermine passed through our area, it knocked down a tree about 50 feet from my house. The very next day I saw a butterfly go by my window completely unharmed. How did this seemingly fragile creature survive that storm?

I saw the same this happen a few years ago and it intrigued me. How is that possible?

I mean trees are strong and butterflies are weak, right?

It makes me think of the people I have met that looked very average but had incredible strength. Things are not always what they appear to be.

I meet people. like Jen Rottsinger, who pulls a 408lb deadlift at only 115lb body weight.  It doesn’t seem possible, but it is a fact and has been done.

I see Richard Hawthorne pull a 610lb deadlift for four reps at only 135lb bodyweight.

It makes me rethink what  the true indicators of strength really are.




Sleds are one of the most versatile training tools around. You are only limited by your imagination!

Sled pushing is a great exercise, but pulling a sled will help balance out your sled workouts. Especially this way of pulling one.

How to get strong with sled training from Frank DiMeo on Vimeo.

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

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