Mike Casavant

17/08/2016

Love hitting a nice 15 minute row after training.....

What I don't like is how s**tty my hamstrings and low back feel when I get up 😂😂

Can't imagine doing a Marathon on this s**t 😢

04/07/2016

(IFA-Recipe)

Yo yo YOOOOO!!

It's the 4th Of JUUULeye and everyone's out and about, throwing back some adult beverages and crushing it on the grill like the primal savages we all are (or most)

dropped it down today for the dopest, most delicious burger on the planet!!!....

Okay, I may be stretching that BUT this s**t right here is a SMASH!!

Enjoy...

Burger
1 lb Ground Beef

1 Egg beaten

1 Slice of bread

1 Tablespoons of Milk

1 Tablespoon Worcestershire sauce

1/8 Teaspoon Cayenne Pepper

1 Tablespoon Minced Onion

Directions:

Preheat grill to high heat

In a bowl mix all the ingredients together. Then form into patties.

Grill patties for 5 minutes per side or until well done,

02/07/2016

(IFA-Gymnastics Tip)

On this weeks installment of our weekly tips, Coach drops some SERIOUS knowledge on head position during your....

HANDSTANDS...

Make sure to check out this video and clean up your handstand like a savage!!!

***VIDEO IN BIO🎬📽***

TearItDown
_Mike

01/06/2016

(IFA-Strength Tip)

After an absolute SAVAGE leg session on Monday, the DOMS has set in and I feel like I am using someone else's legs 😂😂

I've always incorporated
Rear Elevated Split Squats in most if not all of our programs, especially for the Remote-Masters Athletes.

It's one of the best movements to improve single leg strength, stability and also helps increase ROM & Mobility.

~~~Oh, and you'll get DIESEL Quad Gainzzzzz.. 💪🏻

Most people tend to try and do these with an upright torso, but one trick I love is to really work on more of a forward lean, nothing super excessive but somewhere around 30 degree's.

You'll find you'll feel better in the bottom end and be able to fully focus on the movement, instead of focusing on how uncomfortable your low back feels from the anterior tilt.

It's a complete BITCH of a movement and will bring the strongest human to their knees.

If you're not incorporating these into your routine, I highly recommend getting all sorts of crazy on them and get your SWOLEGame in CHECK!

***DISCLAIMER***

Do NOT do these with dreaded Tennis Shoes. Go shoeless, or something without a raised squishy heel and you'll be good to roll.

Homeboy in the picture needs to get LURNED....

For more info on the Iron Force Programs, check out the link BELOW!👊🏻
⬇️⬇️⬇️⬇️⬇️⬇️⬇️

http://ironforceathletics.com/inner-circle/

Welcome to the Iron Force Athletics Online Masters Coaching Program How would you like an expert coach for EVERY facet of your training? Step into The Iron Force Inner Circle: Weightlifting, Powerlifting, Gymnastics, Mobilization, Nutrition,

01/06/2016

(SUNSHINE & PEACE OF MIND)

This is such a solid quote that resonates with me at this very second.

There's so many moments along ones journey where we want to pull the plug and feel the act of defeat is winning.

But truth be told, everyday is a form of defeat when we ultimately are living and breathing to formulate our own paths.

Nothing about the journey is easy, and when we consider life as an ocean, the unpredictable components that interface the day to day are completely accurate.

One minute, you're smooth sailing, the very next second you're in a down slop and tornado and you're life is FU**ED...

But the very next second it calms down and continues the process of movement.

Sure, it's never truly easy, but knowing when your back is against the wall and knowing that when s**t hits the fan you can shift directions and continue operating on all cylinders is the true definition of accommodating to resistance.

Every second we have a form of resistance to shift us of course.

It's what we do when we are off course that redirects us to the desired road to our desired destination.

31/05/2016

It's that time of day again.

Hope you guys are up for a SMASH session.

Give it hell

TEAR IT DOWN TUESDAY

Muscle Up 2
Hand Stand Push Up 4
Deadlift 6 (315/205)
Pistol Squat 8/per
Box Jumps 10

4 Rounds

30/05/2016

Happy Memorial Day

As much as it is a day off for most, and a time to be with family and friends, it's also a time to reflect and pay homage to the Men & Women who died while serving in the U.S. military, that have made it possible for me to even write this post.

Today, we honor Michael Murphy.

Cheers my friend!

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

12/03/2016

(16.3 Thoughts)

Just had a great conversation with my buddy Lachlan as he finished up 16.3.

He had some mental barriers today that pushed him off course but, had some key insights and strategies 💪🏻😘

08/03/2016

This one is gunna hurt 😂😂

TEAR IT DOWN TUESDAY

Sn**ch Grip Deadlift 6 (135/95)
Power Sn**ch 6 (135/95)
Power Clean 6 (135/95)
Push Press 6 (135/95)
Front Squat 6 (135/95)
Front Racked Reverse Lunge 6 (135/95)

6 Rounds For Time

Rest 5 Minutes

GHD-Half Sit-Ups 10
Hanging Straight Leg Raise 10
Hollow Rock Holds 20 Seconds

4 Rounds

05/03/2016

New Page Coming SOON 🏋🏼💪🏻