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Cave Strong-training of the day (TOD)

warm up (not timed)

hammer curl walking lunges aka sprint lunges x 100 feet

rotation push ups x 20 reps

traveling broad jumps x 100 feet

rear bear crawls x 100 feet

skill (5 minutes)

kettlebell swing ladder set up (men use 40lb-106lb/ gals use 20lb-70lb)

strength/muscle endurance (AMRAP in 20 minutes)

kettlebell swing ladder

do 10 reps with each kettlebell, repeat

conditioning (1 round)

“last man standing drill”

maximum time you can hold a front plank

***It pay’s to be a winner***

Cave Strong-training of the day (TOD)

warm up (not timed)

Resistance band baseball swings x 20/×20 reps

Resistance band pause face pulls x 20 reps

Kettlebell rack squats x 15 reps

Scissor sit ups x 15 reps

Walking lunges x 100 feet

skill (5 minutes)

Sled push/farmers  walk set up and light work

strength (15 minutes)

Sled push/farmers walk x 100 feet x 4 rounds

Conditioning (2 rounds)

Zercher sandbag cleans x 20 reps

Body twists x 20 reps

Supine alternating front raises x 20 reps

 

 

 

Cave Strong-training of the day (TOD)

 

 

warm up (not timed)

clock push ups x 12 reps

mountain climbers x 50 reps

Battling Ropes x 50 waves

kettlebell swings x 50 reps

skill (5 minutes)

floor press set up and light reps

strength (15 minutes)

floor press x 7/7/7 reps

conditioning (2 rounds)

power wheel hand walks x 100 feet

dumbbell rows x 10/10 reps

chain presses x 10/10 reps

tire flips x 5

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post your comments or questions below

CrossFit Open Workout 15.4

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

For scaled workouts go here http://games.crossfit.com/workouts/the-open

 

 

 

Cave Strong-training of the day (TOD)

warm up (not timed)

resistance band archer pulls x 25/25 reps

resistance band pull aparts x 50 reps

*earth to sky squats x 15 reps

*fence jumpers x 30 reps

*chimp walks x 100 feet

*learned from New Warrior Training

skill (5 minutes)

barbell push press set up and light reps

strength (15 minutes)

barbell push press x 8/8/8/8 reps

conditioning (3 rounds)

kettlebell swings x 50 reps

hollow rocks x 10 reps

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post your comments or questions below

Most common ways people sabotage their training

People seem to be able to sabotage their training through some very common bad habits.

Here are some of the most common:

  • not being consistent in their training–they miss training often for not good reason
  • not lifting  heavy enough–always wanting to grab the “bunny weights” instead of some thing that will actually produce results
  • not getting enough sleep (no explanation needed on this one)
  • not handling life’s  stresses well enough
  • not staying hydrated
  • not eating clean in general
  • not eating enough protein in particular
  • not taking quality supplements–if they had a perfect eating plan (no one does) they wouldn’t need any supplements.(if they do take supplements, they buy the cheapest they can find or what some “celebrity” says they use

These same people wonder why they cannot get leaner or more muscular.

Go figure! Perhaps they think they are geniuses, if so they should read my other article about that  here http://cavestrong.net/2015/03/18/how-to-tell-if-youre-training-a-genius/

Cave Strong-training of the day (TOD)

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warm up (not timed)

mountain climbers x 50 reps

kettlebell sumo high pulls x 20 reps

recline rope climbs x 5

bear crawl x 100 feet

skill (5 minutes)

farmers walk set up and light carries

strength (15 minutes)

heavy farmers walks x 100 feet x 4 rounds

conditioning (3 rounds)

lateral sledge hammer strikes x 10/10 reps

dumbbell hang power snatches x 10/10 reps

burpee pull ups x 10 reps

note:  substitute jumping pull ups as needed

post your comments or questions below

Cave Strong-training of the day (TOD)

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warm up (not timed)

sandbag shouldering x 10/10  reps

burpees x 15 reps

rear walking lunges x 100 feet

traveling broad jumps x 100 feet x 2 rounds

skill (5 minutes)

deadlift set up and light reps

strength (15 minutes)

deadlifts x 3 reps x 7 sets

conditioning (2 rounds)

sandbag B.T.N. good mornings x 20 reps

note B.T.N.= behind the neck)

dumbbell calf raises x 15 reps

weighted situps x 10 reps

post your comments or questions below

Cave Strong-training of the day (TOD)

warm up (not timed)

orbits x 30 reps

weight plate front raises x  10 reps

burpees x 20 reps

strict pull ups x 5

Airborne Heismans x 100 feet

 skill (5 minutes)

bench press set up and light reps

strength (15 minutes)

bench press x 5/5/5/5/5 reps

conditioning (3 rounds)

grinder kord push ups x 10 reps

strict pull ups x 5 reps

resistance band tricep push downs x 20 reps

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post your comments or questions below

CrossFit Open Workout 15.3

WORKOUT 15.3

 

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

 

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

 

Notes

This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

 

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).